This Loaded Low Calorie Potato Soup Recipe is low calorie, high nutrition, and can be made on the stovetop, in the slow cooker, or even an Instant Pot! At just 252 calories for 2 cups (before toppings) this healthy baked potato soup is perfect for healthy dinners or lunches. But what I really love, is that you can add lots of toppings and still enjoy this yummy soup for under 500 calories… I will show you how below.

Ingredients You’ll Need:

2 tablespoons butter
1 yellow onion chopped
3 garlic cloves minced
2 tablespoons flour all-purpose or gluten-free
2 ½ lbs gold potatoes peeled and diced into 1 inch pieces
4 cups broth vegetable or chicken
1 ½ cup unsweetened almond milk
1 teaspoon salt
1 teaspoon pepper
½ teaspoon chili powder

Low Calorie Potato Soup

Healthy Potato Soup Meal Prep and Storage

This soup does thicken as it sits, so it’s not quite as easy as adding it to a container and popping it in the freezer. Here’s how to get the most out of your leftovers.

Meal Prep Tips:

Cool the soup completely, then scoop into gallon freezer bags.
Lay flat on a baking sheet or plate and freeze flat. This will make storage easier, and help them defrost faster.
Once frozen, you can stack them or slice them into slots in your freezer for easy storage.
Gather all the toppings and place in separate containers or bags. Freeze individually (yes you can freeze cooked bacon and cheese) or add the individual containers/bags to a gallon freezer bag and keep all together.

Reheating Directions:

Stovetop: add the defrosted soup to a large pot or dutch oven. For every 1 cup you are reheating, add 1/8 vegetable or chicken stock (it will have thickened). Bring to a simmer on medium heat for 10 minutes before serving hot with toppings (or alone).
Slow Cooker: add the soup to the slow cooker and heat on low heat. For every 1 cup you are reheating, add 1/8 vegetable or chicken stock (it will have thickened). For frozen soup– cook on low heat for 2 hours. For defrosted soup – cook on low heat for 1 hour.

Low Calorie Potato Soup

Low Calorie Potato Soup (Loaded with Toppings!)

Lose Weight By Eating

This healthy loaded potato soup recipe is just 252 calories for 2 cups!

All of the toppings are optional. But if you added 2 tablespoons cheese, 1 crumbled slice of bacon, 1 tablespoon chives, 1 tablespoon green onions, and 1 tablespoon Greek Yogurt (it tastes just like sour cream) the calories would still just 435 calories for 2 cups and all the toppings!

Special Tip: You can easily make this recipe vegetarian by using vegetable broth, and gluten free with gluten free flour. You can find more modifications in the sections above.

5 from 1 vote

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Prep Time 10

Cook Time 30

Total Time 40

Course Main Course, Soup

Cuisine American

Servings serving

Calories 252 kcal

Ingredients

2 tablespoons butter
1 yellow onion chopped
3 garlic cloves minced
2 tablespoons flour all-purpose or gluten-free
2 ½ lbs gold potatoes peeled and diced into 1 inch pieces
4 cups broth vegetable or chicken
1 ½ cup unsweetened almond milk
1 teaspoon salt
1 teaspoon pepper
½ teaspoon chili powder

Optional Toppings:

Cooked and crumbled bacon
Shredded cheddar cheese
Chopped chives
Sliced green onions
Sour cream or greek yogurt

Instructions

Stovetop Directions:

To a large pot add the butter and chopped onion and cook over medium heat for 5 minutes, until onions are soft.
Add garlic and cook 1 minute, until fragrant.
Sprinkle the flour over the onions and stir together. Cook for 3 minutes until slightly browned.
To the pot, add the diced potatoes, broth, milk, salt, pepper, and chili powder.
Bring to a boil and cook 10-15 minutes, until potatoes are tender when pierced with a fork.
Reduce heat to simmer and carefully (it’s very hot) scoop 1/2 of the soup out of the pot, and add to a blender.
Vent, and puree the removed soup until smooth, then return the pureed soup to the pot and mix well.
Simmer for an additional 10-15 minutes, then serve hot with your favorite toppings.

Slow Cooker Directions:

To a slow cooker, combine the onion, garlic, potatoes, broth, salt, pepper and chili powder.
Cover and cook on HIGH for 3-4 hours or LOW for 6-8 hours.
About 30 minutes before serving, add the butter and flour to a medium sauce pot over medium heart. Stir together until you have a paste (this is a roux).
Slowly whisk in the almond milk, being sure to whisk out any lumps.
Cook for 15 minutes until thickened. Then add to a blender, along with 1/2 of the soup (be careful, it will be hot).
Vent, and puree the removed soup until smooth, then return the pureed soup to the slow cooker and mix well.
Simmer for an additional 10-15 minutes, then serve hot with your favorite toppings.

Instant Pot Directions:

Preheat the instant pot to sauté medium heat.
Add the butter and chopped onion and sauté for 5 minutes, until onions are soft.
Add garlic and cook 1 minute, until fragrant.
Sprinkle the flour over the onions and stir together. Cook for 3 minutes until slightly browned. Turn off the Instant pot.
Add 1 cup of the broth and scrape the bottom of the pot very well to removed any browned bits (this will help avoid the “Burn” reading).
Add the remaining broth, diced potatoes, milk, salt, pepper, and chili powder. Do not mix.
Cover and cook on high pressure for 10 minutes. Then do a natural release for 10 minutes before manually releasing the remaining pressure.
Carefully (it’s very hot) scoop 1/2 of the soup out of the instant pot, and add to a blender.
Vent, and puree the removed soup until smooth, then return the pureed soup to the instant pot and mix well.
Sauté on low for an additional 10-15 minutes, then serve hot with your favorite toppings.

Nutrition

Serving: 2cupsCalories: 252kcalCarbohydrates: 41.3gProtein: 7.8gFat: 6.8gSaturated Fat: 3.3gCholesterol: 12mgSodium: 1166mgPotassium: 1186mgFiber: 6.7gSugar: 3.8gCalcium: 106mgIron: 2mg

Keyword healthy potato soup, Instant Pot, low calorie potato soup, slow cooker, soup

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About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.