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Low Calorie Potato Soup is a low calorie, dairy free soup recipe made in the Instant pot and includes slow cooker and stovetop versions. A delicious soup recipe that is veggie packed and simple.
Healthy Potato soup is pure comfort food in a healthy way! This recipe is packed with veggies (a great way to sneak them in!) and packed with flavor. So simple to make and to adapt to your liking.
Healthy Potato Soup – Why This Recipe Is Better For You!
This potato soup recipe is naturally gluten free, low in calories, vegan, Paleo and Whole30 friendly. Here’s more reasons why it’s a healthy recipe.
- Low Calories – This potato soup has 221 calories per serving. That is low calorie. I recommend adding protein on the side when enjoying this recipe and you can easily do that since the calories in the soup are so low. Think of this soup as your side of veggies to a meal!
- High Fiber – Each serving has 8 grams of fiber. That’s amazing! I know some will say the carbs are too high, but you’re wrong. The fiber portion of the carbs is what is important in a recipe and the overall calories. You always have to look at the full picture of a recipe, not just one nutrient’s number. I talk about the importance of fiber for hormones and weight loss in this free class.
- Lower Fat – The fat content is just the right amount per serving and only 1 gram of it is saturated fat.
- Gluten Free – The recipe is naturally gluten free.
- Dairy Free – The recipe has no dairy and is vegan friendly.
- Paleo/Whole30 – The recipe is Paleo/Whole30 friendly since as sweet potatoes are used.
Ingredients For Dairy Free Potato Soup
Here’s what you need to make healthy potato soup that’s dairy free and gluten free in the Instant Pot! Instructions for make potato soup in a crockpot or on the stovetop is listed below for you too.
- White Sweet Potatoes or Yukon Gold Potatoes
- Cauliflower
- Extra Virgin Olive Oil
- Vegetable Broth, low sodium
- Carrots
- Celery
- Onions
- Garlic
- Rosemary, Thyme
- Optional: Cheddar cheese or nutritional yeast (for a dairy-free cheese option), chives or diced green onions as well as a protein source like shredded chicken
How To Make Potato Soup In The Instant Pot
Here’s how to make low calorie potato soup in the Instant Pot!
Step one – Place the cauliflower florets in the Instant Pot and cover the florets with water. Cover and seal. Set the pot to high pressure for 5 minutes.
Step two – Drain the cauliflower in a colander after the 5 minutes is done and the pot beeps. Set the pot to sauté then add the olive oil to the pot along with the onions, garlic, celery and carrots. Sauté for 8 minutes stirring periodically to prevent the veggies from sticking.
Step three – Add the remaining ingredients except the cauliflower to the pot. Cover the pot, seal and set to pressure cook 10 minutes. While the pot is pressurizing, blend the cauliflower in a blender until thick and smooth.
Step four – After the pot beeps signaling the soup is done, stir in the blended cauliflower then serve!
Note – you can blend the potatoes if you prefer a thinner soup. I prefer mine thicker which is why I did not blend mine!
Can You Make Low Fat Potato Soup In A Slow Cooker
Yes, you can make healthy potato soup in a crockpot. Start by adding the veggies, olive oil, potatoes, broth, salt, pepper and herbs to the slow cooker. Set to high for 6 hours.
About 30-60 minutes before the time is up, boil the cauliflower in a pot on the stove, drain in a colander and blender. Then stir in the blended cauliflower and serve.
How Can You Make Potato Soup On The Stovetop
To make this soup on the stovetop, follow the instructions but instead of cooking in an Instant Pot cook in a large pot on the stove. Start by bringing the cauliflower to a boil then draining, then sauté the veggies in the pot and boil the ingredients for 30 minutes or until the potatoes are soft. Then stir in the blended cauliflower and serve!
How To Store Leftovers
Store the soup in an airtight container in the refrigerator up to 5 days. You can freeze potato soup up to 30 days.
When you’re ready to reheat the soup, defrost in the refrigerator the night before if frozen, then remove from the refrigerator and reheat on the stovetop in a pot or in the microwave warming each serving 2-3 minutes.
Recipe Variations For Dairy-Free Potato Soup
Here are the substitutions you can make for this easy healthy potato soup. As always, a friendly reminder that substitutions will alter the nutritional values you see in the recipe card.
- Cauliflower – I promise you cannot taste the blended cauliflower in this potato soup. It’s perfectly disguised! If you need to substitute it, you can use coconut milk, almond milk, dairy free milk or any regular milk in place of the blended cauliflower.
- Potatoes – Any peeled potato will work including Yukon gold or russet potatoes. Note if you use purple sweet potatoes or yams the color of your soup will be altered.
- Vegetable Broth – Any broth works in this recipe – chicken broth, bone broth, beef broth, stock. I recommend a low sodium variety.
- Veggies – Feel free to omit or add more vegetables you like to this soup. It’s highly adaptable!
- Herbs – Any herbs can be used – parsley, chives, green onions all make great toppings in this recipe for low fat potato soup.
More Low Calorie Soup Recipes
Healthy Potato Soup Recipe
Ingredients
- 12 oz cauliflower florets
- 2 tablespoons extra virgin olive oil
- 2/3 cup celery, diced
- 1 cup carrots, diced
- 1/2 cup white onion, diced
- 1 teaspoon garlic, minced
- 1 lb white sweet potato, or potato of choice, peeled and diced
- 4 cups low sodium vegetable broth
- 1 teaspoon thyme
- 1/2 teaspoon rosemary
- Salt and peper to taste
Instructions
- Place the cauliflower florets in the Instant Pot and cover the florets with water. Place the lid on the top of the pot and seal. Set the pot to high pressure for 5 minutes.
- While the pot is boiling, prep and cut the veggies. It will take 10-15 minutes for the pot to come to pressure before it counts down the 5 minutes. After the 5 minutes counts down, release the pressure and remove the lid.
- Drain the cauliflower in a colander and discard the water. Note, you can also boil the cauliflower in a regular pot on the stove if you prefer.
- Set the Instant Pot to sauté then add the olive oil to the pot along with the onions, garlic, celery and carrots. Sauté for 8 minutes stirring periodically to prevent the veggies from sticking.
- Add the remaining ingredients except the cauliflower. Cover the pot, seal and set to pressure cook 10 minutes. Again, it will take 10-15 minutes for your pot to come to pressure before it begins counting down.
- While the soup is pressure cooking, place the cauliflower in a blender and blend until thick and smooth.
- After the 10 minutes counts down, release the pressure and remove the lid. Stir in the blended cauliflower.
- Serve immediately with your favorite toppings and side of protein.
Notes
- Each serving is about 1 1/2 cups.
- My Amazon shop has more products similar to those used for this recipe and that I recommend to my weight loss clients.
- If you enjoy this recipe, checkout my cookbook for more yummy recipes.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
