Creamy Potato Soup (LOWFAT)

 This is the easiest, healthiest, CREAMIEST potato soup that you will ever make. Now brace yourself…. 85 calories per cup! “AND THE CROWD GOES WILD!!!!” Too much? Well, needless to say, I am very excited to share this soup with you. The issue I always have with potato soup is that it either has the consistency of runny mashed potatoes(no thanks) OR is super brothy which personally is not what I have in mind when I’m dreaming of eating my massive bowl of potato soup on a chilly fall evening.

 The secret to making this soup so creamy AND low calorie is cauliflower. Now some of you (like me) already adore this vegetable and it’s versatility but for those of you who remain skeptical, I assure you that you actually cannot taste any cauliflower, just pure potato goodness. Cauliflower doesn’t have a strong taste but is so rich in nutrients and low in calories that it makes the perfect substitute for some of the potatoes.

My other secret to making this soup so low fat is by pureeing about 3/4 of the potatoes and cauliflower to thicken up the base of the soup, leaving the rest to provide a bit of texture. Just a wee little tablespoon of cornstarch is added at the end to provide the perfect consistency. Pair this with my Garlic Zucchini Pepperoni Biscuits (perhaps subbing out the pepperoni for bacon?) and WOW….there will no complaining at the dinner table. Even my 3yr old ate it. Yes, he ate something that wasn’t a hotdog or nugget OR covered in ranch…. that in itself is pretty newsworthy but lets remain on topic;) Get out your biggest soup pot and let’s get started.

Creamy Potato Soup (LOWFAT)

  • Yield: 14 cups
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes


  • 8 cups of reduced sodium fat free chicken broth
  • 1 large onion, chopped
  • 1 medium head cauliflower, chopped
  • appx 8 medium russet potatoes, peeled and cubed
  • 1/2 cup 2% milk
  • 2 teaspoon garlic powder
  • 1 tablespoon cornstarch
  • 1/4 cup water
  • salt and pepper to taste


  1. In your biggest soup pot combine the broth, chopped onion, chopped cauliflower and cubed potatoes, bring to a boil, then simmer until the potatoes are soft.

  2.  At this point you can use an immersion blender or the basic table top blender. I used the basic stand up blender. In small batches, transfer the potatoes, cauliflower and onion into the blender, add milk, and puree until smooth. Depending on how much texture you want your soup to have decides how much you puree. I did about 3/4 of the soup.

  3. Pour puree back into the pot and add garlic, salt, and pepper. Feel free to use fresh garlic, I just happened to be out so I used garlic powder.

  4.  Dissolve 1 tablespoon cornstarch into 1/4 cup water and add to soup.

  5.  Bring the soup back to a boil and then simmer until you are ready to devour it.


Top with cheese, bacon, chives....whatever you want and ENJOY.
I measured out 14 cups at 85 calories per cup.


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