Low FODMAP Potato Soup: A Creamy, Comforting Gut-Friendly Classic

If there’s one thing that says cozy comfort food, it’s a warm bowl of creamy potato soup. The only problem is that most traditional versions are loaded with onion, garlic, and heavy cream, which can be tough for anyone following a Low FODMAP diet.

This Low FODMAP Potato Soupkeeps all the rich, creamy flavor you crave but uses gut-friendly swaps that make it easy to digest and simple to prepare. Tender potatoes and carrots simmer with the mild flavor of leeks, then get blended with almond milk for a silky-smooth texture. Add your favorite toppings like shredded cheese, crispy bacon, or green onion tops, and you’ve got a bowl of comfort that your stomach will love!

Why You’ll Love It

• Comfort in a bowl:This soup is creamy, hearty, and perfect for chilly nights or cozy weekends at home.

• Low FODMAP-friendly:Made without garlic or onion, it still has amazing flavor thanks to the green tops of leeks and a flavorful chicken broth.

• Easy to make:Everything cooks in one pot, with simple steps and minimal prep time.

• Customizable:You can dress it up with toppings or keep it simple for a lighter version.

• Meal prep friendly:Leftovers taste even better the next day, making it great for lunches or quick weeknight dinners.

If you’re enjoying cozy, gut-friendly soups right now, you might also love ourLow FODMAP Minestrone Soup!

What You’ll Need

• Potatoes:Use Yukon Gold or russet potatoes for a naturally creamy, velvety texture that thickens the soup without the need for heavy cream.

• Leeks:Stick to the green tops only for that mild, onion-like flavor that keeps the recipe Low FODMAP while adding gentle depth.

• Carrots:Dice them small for even cooking and a touch of natural sweetness that balances the savory flavor of the broth.

• Low-sodium chicken broth:Choose FODMAP-friendly broth to build flavor and richness without feeling too salty.

• Unsweetened almond milk:This plant-based milk adds a smooth, creamy finish while keeping the soup dairy-light and easy to digest.

• Olive oil or butter:Use either one to sauté the vegetables and bring out their flavor before adding the liquid ingredients.

• Toppings:Finish your bowl with shredded cheddar, green onion tops, crumbled bacon, or a spoonful of lactose-free sour cream for a classic loaded-potato feel.

Variations

• For a little extra flavor, sprinkle in smoked paprika or extra black pepperfor a subtle kick.

• To make it vegetarian, use low FODMAP vegetable broth instead of chicken broth.

• Add a handful of baby spinach or kalenear the end for an extra serving of greens.

• For a boost of protein and smoky flavor, stir in diced hamafter blending for a loaded-style twist.

For a richer spin on potato-and-vegetable soups, check out our Zuppa Toscana for a savory, satisfying bowl!

Storage and Reheating

• Store leftoversin an airtight container in the refrigerator for up to 3 days.

• Reheat gentlyon the stovetop or in the microwave, adding a splash of broth or almond milk to loosen the texture.

• Freeze for laterby portioning the soup into freezer-safe containers for up to 2 months. Thaw overnight in the fridge before reheating.

FAQs

Can I use regular milk instead of almond milk?

Yes, but choose lactose-free milk to keep it Low FODMAP and easier on digestion.

Are leeks really Low FODMAP?

You’re safe to use only the green tops of leeks. Monash lists the green leaves as Low FODMAP in a serving of 1 cup!

Can I make this soup completely dairy-free?

Absolutely. Just skip the cheese and sour cream toppings, or use dairy-free alternatives that fit your needs.

What can I serve with this soup?

Pair it with a Roasted Apple Kale Salad or go halves with a Monte Cristo Sandwich on Low FODMAP bread for a cozy, balanced meal.

Low FODMAP Potato Soup

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This Low FODMAP Potato Soup is pure comfort in a bowl. It’s creamy, hearty, and made with simple ingredients that are gentle on digestion and easy to love.

Servings: 6 Prep: 10 minsCook: 35 minsTotal: 45 mins

Ingredients

2 tablespoons olive oil

4 large leeks (green tops only), sliced

2 medium carrots, peeled and diced

¼ cup gluten-free all purpose flour

2 lb. medium Yukon Gold or russet potatoes, peeled and diced in 1 inch pieces

4 cups Low FODMAP chicken broth

2 cups unsweetened almond milk

Salt and freshly ground black pepper, to taste

Optional toppings: shredded cheddar cheese, green onion tops, crumbled bacon, or lactose-free sour cream

Instructions

1

Heat olive oil in a large pot over medium heat. Add the leeks and carrots, cooking until softened, about 5 minutes.

2

Sprinkle the flour over the vegetables and stir until the flour streaks disappear.

3

Stir in the diced potatoes and pour in the chicken broth, milk, salt, and pepper. Bring to a boil, then reduce heat and simmer for 15 to 20 minutes, or until the potatoes are tender.

4

Use an immersion blender to blend until smooth, or blend half the soup and return it to the pot for a chunkier texture.

5

Allow soup to simmer for an additional 5-10 minutes before serving.

6

Ladle into bowls and add your favorite toppings such as cheese, bacon, green onions, or sour cream.

Nutrition Facts

Per serving

Calories
267

Fat
6.0g

Carbs
43.0g

Protein
13.0g

Fiber
7.0g

Sodium
327.0mg

Sugars
7.0g

Sat. Fat
1.0g

Notes

Nutrition calculations are based on the soup ingredients only and do not include optional toppings such as cheese, bacon, or sour cream.

Stir in diced ham or shredded rotisserie chicken before serving for a more filling meal.

Storage: Store leftovers in an airtight container for up to 3 days. Reheat gently with a splash of broth or almond milk to keep it creamy.

Freeze for later: Cool completely and freeze for up to 2 months. Thaw in the refrigerator overnight before reheating.