If you’re looking for a comforting and creamy soup that’s both hearty and healthy, a Low Fat Potato Soup is the perfect choice. Potatoes, typically known for being starchy and calorie-dense, can be reimagined into a deliciously creamy soup without loading up on fat. This recipe is all about creating a light, flavorful soup that you can enjoy without feeling guilty. Whether it’s a chilly evening or a quick lunch, this low-fat potato soup will warm you up from the inside out, while keeping the calorie count down.
Low fat doesn’t mean sacrificing taste-this soup proves you can have both! It’s made with a few simple ingredients that combine for a satisfying and rich flavor, yet still allow the natural goodness of the potatoes to shine. Plus, it’s versatile, easy to make, and incredibly filling, making it a perfect go-to for busy weeknights or meal prep.
Low Fat Potato Soup Recipe
Ingredients Needed
- 4 medium potatoes – peeled and diced
- 1 medium onion – chopped
- 2 cloves garlic – minced
- 4 cups low-sodium vegetable broth (or chicken broth if you prefer)
- 1 cup unsweetened almond milk (or skim milk for a creamier texture)
- 1 tablespoon olive oil (or a non-stick cooking spray for an even lighter version)
- 1 teaspoon salt (optional, to taste)
- ½ teaspoon black pepper
- ½ teaspoon dried thyme (optional for added flavor)
- 1 bay leaf (optional)
- Fresh parsley or chives – for garnish (optional)
Cooking Instructions
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Prepare The Ingredients
- Start by peeling and dicing the potatoes into small cubes. The smaller you cut them, the quicker they will cook.
- Chop the onion and mince the garlic.
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Sauté The Aromatics
- In a large pot, heat up the olive oil over medium heat. Add the chopped onion and garlic and sauté them for about 3-4 minutes, until they become translucent and fragrant. You’re building the base of your soup, so take your time here.
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Simmer The Potatoes
- Add the diced potatoes to the pot, then pour in the vegetable broth. Throw in the bay leaf and thyme if you’re using them.
- Bring everything to a simmer and cook for 15-20 minutes or until the potatoes are tender enough to break apart easily with a fork.
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Blend And Finish The Soup
- Remove the bay leaf (if you used one). Use an immersion blender directly in the pot to blend the soup until it’s smooth and creamy. If you don’t have an immersion blender, you can carefully transfer the soup in batches to a blender.
- Once blended, return the soup to low heat and stir in the almond milk. Adjust the seasoning with salt and pepper. You can also add more broth if you want a thinner consistency.
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Serve
- Ladle the soup into bowls and garnish with fresh parsley or chives for a pop of color and flavor. Serve hot and enjoy!
Ingredient Insights
- Potatoes: While potatoes often get a bad rap for being starchy, they are an excellent source of fiber, vitamin C, and potassium. Using them in a soup not only gives the dish a creamy texture but also makes it incredibly filling without the added fat.
- Low-sodium vegetable broth: This keeps the soup flavorful without the extra salt, which can be a hidden source of excess calories and sodium. If you need a little more flavor, you can always adjust the seasoning at the end.
- Almond milk: Almond milk is a low-fat, plant-based milk that brings a subtle nutty flavor and smooth texture to the soup. It’s a great way to cut down on fat while still keeping the soup creamy.
- Olive oil: A small amount of olive oil provides healthy fats, which are essential for the absorption of nutrients from the soup’s ingredients, like the potassium from the potatoes. However, using it in moderation helps keep the soup low-fat.
Expert Tips
- Don’t skip the blending step: Blending the soup not only gives it that smooth, creamy texture but also helps thicken it without the need for heavy cream or butter. If you don’t have an immersion blender, you can always use a regular blender, just be sure to blend in batches to avoid overfilling the blender.
- Adjust the texture: If you prefer a chunkier soup, you can blend only half of the soup and leave the rest as is. This adds more texture and gives you that classic “potato soup” feel without it being too mushy.
- Herb enhancements: While the recipe calls for thyme, feel free to experiment with other herbs like rosemary, dill, or sage. These herbs pair beautifully with potatoes and elevate the soup’s flavor profile.
- Make it a meal: To make this soup even heartier, consider adding cooked chicken, bacon bits, or beans for added protein. These will complement the lightness of the soup while making it more filling.
- Meal prep: This soup keeps well in the fridge for 3-4 days, so you can make a large batch at the beginning of the week and enjoy it as leftovers. The flavors only get better as it sits!
Recipe Variations
While the low-fat potato soup recipe is delicious as is, there are a few simple variations you can try to add different flavors or make it fit your dietary preferences:
- Vegan Version: Use vegetable broth and skip the almond milk in favor of coconut milk for a dairy-free, creamy soup. Top with vegan sour cream or nutritional yeast for a cheesy flavor.
- Cheesy Potato Soup: If you’re craving cheese, you can stir in some reduced-fat shredded cheddar cheese at the end of cooking for a cheesy twist. Just make sure to go easy on the portion to keep it low-fat.
- Loaded Potato Soup: For a more decadent version, top your soup with light sour cream, chives, reduced-fat cheese, and crispy turkey bacon bits. This keeps it light but adds more of the classic ’loaded’ feel.
- Spicy Potato Soup: Add a bit of heat by throwing in some diced jalapeños, a sprinkle of red pepper flakes, or even a dash of hot sauce. The creaminess of the soup pairs perfectly with a little kick.
- Green Potato Soup: Add leafy greens like spinach or kale for a vibrant twist. They’ll add texture, color, and a boost of nutrients without adding much fat.
Final Words
This Low Fat Potato Soup is everything you need in a cozy, satisfying meal. It’s perfect for anyone trying to maintain a healthy lifestyle without giving up the flavors and textures they love in a classic potato soup. The recipe is customizable, making it easy to tailor to different dietary needs and preferences. Plus, it’s incredibly simple to prepare, meaning you can have a bowl of warmth and comfort ready in no time.
Whether you’re enjoying it as a standalone dish or pairing it with a salad or sandwich, this low-fat potato soup will quickly become one of your favorite go-to recipes.
FAQs
What Makes A Potato Soup Recipe Low Fat?
A low-fat potato soup recipe typically reduces or eliminates high-fat ingredients like cream, butter, and cheese. Instead, it uses alternatives like low-fat milk, vegetable broth, or plant-based milks to create a creamy texture without the added fat.
Can I Use A Non-dairy Milk In A Low Fat Potato Soup Recipe?
Yes, non-dairy milks like almond milk, oat milk, or soy milk can be used in place of regular milk or cream to keep the soup low-fat. Make sure to choose unsweetened versions for the best results.
How Can I Make My Low Fat Potato Soup Thicker Without Adding Cream?
To thicken low-fat potato soup without using cream, you can blend part of the soup with an immersion blender, use mashed potatoes, or incorporate pureed cauliflower for a creamy texture.
Is It Necessary To Peel Potatoes For A Low Fat Potato Soup Recipe?
Peeling potatoes is not necessary, and leaving the skin on can add extra fiber and nutrients. Just be sure to wash the potatoes thoroughly before cooking.
Can I Add Bacon To My Low Fat Potato Soup Recipe?
Traditional bacon is high in fat, but you can add a small amount of turkey bacon or a few crumbled pieces of cooked bacon as a garnish for flavor, ensuring it remains within your low-fat goals.
What Type Of Potatoes Are Best For A Low Fat Potato Soup Recipe?
Yukon Gold potatoes or Russet potatoes work well for low-fat potato soup. Yukon Golds have a creamy texture, while Russets break down more easily to thicken the soup.
Can I Freeze Low Fat Potato Soup?
Yes, you can freeze low-fat potato soup. To preserve the best texture, allow the soup to cool completely before transferring it to an airtight container. When reheating, you may need to add a little extra broth to restore the consistency.
How Do I Add Flavor To Low Fat Potato Soup Without Extra Fat?
To enhance flavor, try using herbs like thyme, rosemary, or dill, and add garlic, onions, or leeks. Low-sodium vegetable broth or a splash of lemon juice can also add depth without extra fat.
What Are Some Good Vegetable Add-ins For Low Fat Potato Soup?
Carrots, celery, leeks, spinach, and kale are excellent low-fat vegetable add-ins for potato soup. These vegetables enhance the flavor and provide additional nutrients without increasing the fat content.
How Many Calories Are In A Typical Serving Of Low Fat Potato Soup?
A typical serving of low-fat potato soup can range from 100 to 200 calories, depending on the ingredients used. Using low-fat milk or broth and avoiding cream and butter helps keep the calorie count lower.