Low Calorie Sweet Potato Soup

Low Calorie Sweet Potato Soup

This Low Calorie Sweet Potato Soup is just 149 calories and perfect for lunch or dinner! It’s so low in calories you can serve it with a sandwich, salad, or bread. Or you can have several servings guilt-free!

Low Calorie Sweet Potato Soup

Everything You’ll Need

  • Olive oil spray
  • 1 yellow onion
  • 2 celery stalks
  • 3 garlic cloves
  • 1 teaspoon dried oregano
  • ¾ teaspoon ground ginger
  • ½ teaspoon ground cumin
  • 3 cups vegetable stock
  • 3 large sweet potatoes 
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 1 can (13.66 oz) lite coconut milk

Low Calorie Sweet Potato Soup

Low Calorie Sweet Potato Soup

Healthy Sweet Potato Soup Meal Prep and Storage

Meal Prep – Make the soup and blend as directed. Cool completely and add to air tight containers or freezer bags (in single or family sized servings) and store in the fridge or freezer. 
Freezer Storage – I like to store these in freezer bags. I lay them flat and once frozen they are thin and easy to fit in the freezer. Airtight containers will also work, but be sure that they are only 2/3 full as the soup will expand as it freezes.
Refrigerator Storage – Will hold for 5 days in the fridge.
Reheat – Add fresh or frozen soup to a medium or large pot and heat over low heat until hot and bubbling (5-10 minutes). Or microwave for 3 minutes defrosted, or 6-7 minutes for frozen soup, stopping and mixing 2 times to avoid burning.

Low Calorie Sweet Potato Soup

Low Calorie Sweet Potato Soup Recipe

Low Calorie Sweet Potato Soup

Low Calorie Sweet Potato Soup

Lose Weight By Eating
This Low Calorie Sweet Potato Soup is just 149 calories per cup and is packed with good for you ingredients.
The healthy sweet potato soup is vegan, gluten free, and 100% all-natural. I know you'll love it!
Special Tip: You can swap out the vegetable stock for chicken stock if you prefer.
5 from 1 vote
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course dinner, lunch, Soup
Cuisine American
Servings 6 servings
Calories 149 kcal


  • Olive oil spray
  • 1 yellow onion chopped
  • 2 celery stalks chopped
  • 3 garlic cloves chopped
  • 1 teaspoon dried oregano
  • ¾ teaspoon ground ginger
  • ½ teaspoon ground cumin
  • 3 cups vegetable stock
  • 3 large sweet potatoes peeled and cut into cubes
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 1 can (13.66 oz) lite coconut milk

Optional Toppings:

  • Low Calorie Croutons
  • 1 tbsp 0% Greek Yogurt
  • 1 slice cooked and crumbled bacon or turkey bacon
  • ½ teaspoon chopped fresh parsley


  • Heat a large pot over medium heat. Spray with olive oil.
  • Add in the onions and celery and cook until softened (about 10 minutes).
  • Add in the garlic, oregano, ginger, and cumin. Cook for 1-2 minutes until fragrant.
  • Pour in the vegetable stock, and add in the sweet potatoes, salt and pepper.
  • Simmer for 20-30 minutes until the potatoes are for tender, then remove the pot form the heat.
  • Use an immersion blender to blend the soup well .
  • Pour in the coconut milk and mix well.
  • Return to the heat and simmer for an additional 10 minutes.
  • Taste and add more salt and pepper as needed, then serve hot.
  • Blending Alternative: If you don't have an immersion blender you can use a countertop blender. Simply let the soup cool, then add to the blender. Vent it (because of pressure) and blend until smooth. Then add back to the pot and continue cooking.


Serving: 1cupCalories: 149kcalCarbohydrates: 28.1gProtein: 3.2gFat: 3.7gSaturated Fat: 3.4gCholesterol: 0mgSodium: 405mgPotassium: 48mgFiber: 4.5gSugar: 8.2gCalcium: 29mgIron: 1mg
Keyword Healthy Purple Sweet Potato Soup, Low Calorie Purple Sweet Potato Soup, purple potato recipes, purple sweet potato recipes
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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.

Nutrition and Calories in Sweet Potato Soup

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Low Calorie Sweet Potato Soup