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 Soup keeps 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 our Low 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 pepper for a subtle kick.

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

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

• For a boost of protein and smoky flavor, stir in diced ham after 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 leftovers in an airtight container in the refrigerator for up to 3 days.

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

• Freeze for later by 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.

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