Light & Healthier Potato Soup

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It is getting to be that time of year when we embrace the saying “eat, drink and be merry!”  (and when I say ‘we’, I mean ‘me’)  Food takes center stage much of the holiday season, with parties, family get-togethers, and goodies everywhere you look.  Just one of the many reasons it is my favorite time of year!  However, as much as I would love to live off pies, cakes and cookies, I need a healthier option to get me through the door cold winter days (for between the times when I am eating the pies, cakes and cookies!)  That is where this soup comes in.  There is just something comforting about a nice, steamy bowl of soup, and potato is one of my favorites. It’s thick, hearty and filling.  However, it is very high in carbohydrates, and often it is loaded down with cheese, bacon, cream…you know, the good stuff! So, instead of depriving myself of this yummy soup, I decided to try out a lighter version.

I have been experimenting with cauliflower for quite some time, and you may  not realize how versatile it is!  Cauliflower can be a great lower carb substitute for potatoes, without sacrificing flavor.  Yes, I said cauliflower….but hear me out!  I came across this recipe and knew I had to give it a try.  I changed it up a little, and the results were delicious! (and I do not even like traditionally prepared cauliflower!)

Light & Healthier Potato Soup
  • 2 russet potatoes - cooked
  • 1 bag of frozen cauliflower florets (or one small head) - cooked
  • 1½ cups fat free chicken broth
  • ¾ cup skim milk
  • ¾ cup fat free half and half
  • ½ cup plain fat free yogurt
  • ¼ cup green onions (or to taste)
  • salt and pepper - to taste
  • Toppings (shredded cheese, green onion or chives, bacon bits)
  1. Prepare potatoes (wash, dry, then boil, bake or microwave. I like to use microwaveable steamer bags. Potatoes cook in 4-7 minutes) Allow potatoes to cool, then peel.
  2. Prepare cauliflower (steam with water in a large pot until tender), drain.
  3. Puree cauliflower and one potato in a blender or food processor.
  4. Add pureed cauliflower/potato, chicken broth, milk, half and half to a pot on medium heat.
  5. Bring mixture to a boil
  6. Add remaining potato (chopped), yogurt, green onions and salt and pepper to pot.
  7. Cook on low for another 5-10 minutes, stirring occasionally.
  8. To serve - top with cheese, green onions or chives, and bacon. (I used Hormel Jalapeno Bacon Bits!)

If you prefer your soup completely smooth, you can puree both potatoes. Also, you can use an immersion blender to blend the potatoes and cauliflower if you have one.  It’s one of the items on my Christmas list 🙂  I was pleasantly surprised by this soup, and the fact that I did not miss the extra carbs!  If you go easy on your toppings, I think it is a pretty healthy bowl of comfort food!

KimM can also be found blogging and scarfing up cookies over at Mo’Betta, where life revolves around 3 crazy kids, food allergies and a diabetic husband!

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  1. This soup recipe looks so great! I just opened my new immersion blender yesterday to make cheddar broccoli soup and this may be next on my list!


  2. I am SO excited about this recipe. I LOVE potato soup, but I never thought about subbing cauliflower or using yogurt. I cannot wait to try this. Thanks!

    PS — I haven’t visited your site in a while. (Please forgive me. You know how crazy the school year is.) It looks great!

  3. Have you ever tried this recipe in the crockpot?

  4. Donna Henderson says:

    I made this soup this week and loved it! Very easy to make. The only change I would make is to add more milk or half and half since I like not quite so thick a soup. It was very thick. I had the thought that I might even add some fresh mushrooms and garlic next time I make.

  5. Anonymous says:

    I left the cauliflower and wow was this soooo good!!! I love it

  6. I had almost forgotten about “caulitaters”. We had them all of the time back when I was trying Atkins many moons ago. I love that you’ve substituted them in soup. What a great idea!

  7. Since I don’t like cauliflower, I just might try broccoli instead! Or maybe just use more potatoes. Sounds good, though, for cauliflower lovers!

    • Ro Chelle, I’m not a big cauliflower fan either! But if you like potatoes, you might want to give this a try. I didn’t taste the cauliflower, which is why I like the soup so much!

  8. Do you have the nutrition facts on this? Calories and Protein per serving at least? I tried entering into myfitnesspal and couldn’t find anything comprable.
    My husband hates califlower, but I want to try this when he doesn’t know I used and and see if he likes it. I’ll tell him once I get his taste approval. Thanks for posting!

    • Hi Kris, I apologize for not getting back to you. The comment got “lost” in my emails that definitely got away from me over the holidays. I have not run this recipe through any recipe builders to get the stats on it, so I’m of no help at the moment. If I get a chance, I will try to do it! (With 3 kids, I’m not sure when that will be) You could put each item into My Fitness Pal and add them up, but you would have to know serving size to get an individual calories per serving, and I’m not sure what that would be. It makes a large pot, possibly 10-12 cups? Sorry I haven’t been very helpful! I can tell you it would be very low in Weight Watchers Points!

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