Creamy Dairy-Free Potato Soup (Paleo and Low FODMAP Option)
As a lover of comfort food and a healthy lifestyle, I always look for recipes that combine both. That’s why I couldn’t be more excited to share my latest recipe discovery: dairy-free potato soup! This amazing and tasty soup is not only dairy-free but gluten-free and paleo. And, if you need ingredient swaps for a low FODMAP diet, I’ve got those for you, too!
This creamy and indulgent soup is delicious and comforting without causing digestive discomfort. Whether you need lactose-free recipes or want to explore new flavors, dairy-free potato soup is a must-try.
In this post, I will explain why you should choose a dairy-free soup, its health benefits, and a step-by-step guide to creating your delectable bowl of “creamy” potato soup without dairy!
Why Choose a Dairy-Free Potato Soup Recipe?
If you are like me and love creamy soups, but the traditional creamy dairy full soups cause discomfort, then you are in the right place. This recipe allows you to enjoy a creamy bowl of potato soup without those digestive issues.
Or you may not have an issue tolerating dairy but prefer to avoid it because you follow a vegan or plant-based diet.
If you need a low FODMAP, dairy-free potato soup, I will give you the ingredient swaps to avoid some of the high FODMAP ingredients.
Health Benefits
Aside from accommodating dietary restrictions, dairy-free potato soup has various health benefits.
- Potatoes are a fantastic source of vitamins such as vitamin C and minerals such as potassium.
- Potatoes are naturally gluten-free, cholesterol-free, and low in fat.
- This potato soup recipe is lighter and more easily digested by substituting dairy with plant-based alternatives.
- Adjusting the ingredients in traditional potato soup can help promote better digestion, reduce bloating, and even help with weight management.
Ingredients and Substitutions
- Potatoes: Hearty and filling, potatoes are the main ingredient in my dairy-free potato soup. When cooked, they add a creamy texture and absorb the flavors of the broth and seasonings.
- Onion: Diced onions add a subtle sweetness and depth of flavor that complements the potatoes.
- Garlic: Minced garlic infuses this dairy-free soup with a rich flavor. Using garlic-infused oil is another way to add the garlic flavor without the FODMAPs.
- Chicken broth or stock: Broth or stock is the soup’s foundation, adding richness to each bite.
- Canned coconut milk: Creamy and luscious, canned coconut milk provides the perfect texture without the dairy. You can substitute your favorite plain and unsweetened plant-based milk if you prefer.
- Olive oil: Olive oil adds a natural richness while keeping it dairy-free.
- Dried Thyme: Thyme gives potato soup a subtle, earthy, herbal flavor.
- Salt and pepper: Salt enhances the sweetness of the potatoes and onions, while pepper adds a subtle kick of warmth.
- Optional toppings: Add chopped green onions, dairy-free cheese, regular or vegan bacon bits, or chopped parsley to give your creamy potato soup without milk an extra flavor pop!
Low FODMAP ingredient swaps
- Use plain, unsweetened almond milk instead of coconut milk
- Leave out the onions and garlic
- Use garlic-infused olive oil instead of unflavored olive oil to replace the garlic flavor without the FODMAPs
- Use a low FODMAP chicken broth or stock like Swanson unsalted chicken stock.
- If green onions are used as garnish, only use the green parts, as the white part is higher in FODMAPs.
Step-by-Step Instructions
Step 1: Heat olive oil in a large pot over medium heat. Add diced onions and sauté until onions are translucent, about 5 minutes. Add minced garlic and sauté for 30 seconds.
Step 2: Add diced potatoes to the pot. Cook for another 5 minutes, stirring occasionally.
Step 3: Add salt, pepper and dried thyme. Pour chicken broth into the pot, ensuring it covers the potatoes. Bring to a boil, then reduce heat to low and let it simmer for 15-20 minutes or until the potatoes are tender.
Step 4: Once the potatoes are cooked, use an immersion blender or transfer about half the soup to a blender to puree until smooth. Be careful when blending hot liquids. Leave some of the soup in the pot for a chunky consistency.
Step 5: If using a blender, return the pureed soup to the pot. Stir in the canned coconut milk and adjust the seasoning with salt and pepper. Let the soup simmer for another 5-10 minutes to heat through.
Step 6: Serve hot, garnished with toppings like chopped green onions, shredded dairy-free cheese, bacon bits, or chopped parsley.
Enjoy your creamy and delicious dairy-free potato soup!
Variations
- While the basic recipe for dairy-free potato soup is delicious, you can take it to the next level by experimenting with variations. Add diced veggies such as carrots, celery, or corn for a heartier version during cooking. This will add extra texture and flavor to the soup.
- If you prefer a creamier consistency, you can blend in a small amount of dairy-free cream cheese or cashew cream.
- To elevate the flavors and presentation, add a drizzle of olive oil or truffle oil to each bowl.
Tips for Making the Perfect Dairy-Free Potato Soup
To ensure that your potato soup turns out perfectly, here are a few tips to keep in mind:
- Choose starchy potatoes such as Russets since they break down easily and create a smooth texture.
- Don’t overcook the potatoes; they can become mushy and lose their natural flavor. Test for doneness by piercing them with a fork. They should be soft but still hold their shape.
- Use an immersion blender to puree the soup directly in the pot, saving you time and effort.
- Adjust the thickness of the soup by adding more broth or plant-based milk if it is too thick. If it’s too thin, simmer it for a bit longer to reduce the liquid and concentrate the flavors.
- Let the soup rest for a few minutes before serving. This will help the flavors develop and allow it time to cool down.
Storage Instructions
- Allow the soup to cool completely at room temperature before refrigerating or freezing.
- Transfer the soup to airtight containers or resealable plastic bags, leaving some space at the top.
- Refrigerate for up to 3-4 days. Or freeze for up to 2-3 months.
- To reheat: Thaw frozen soup overnight in the refrigerator, then reheat on the stovetop over low heat. You may need to add a splash of broth to reach the desired consistency since it may thicken upon refrigeration or freezing.
More Dairy-Free Soup Recipes
Dairy-Free Potato Soup
Ingredients
- 2 tablespoons olive oil
- 1 onion diced
- 2 cloves garlic minced
- 4 large potatoes peeled and diced
- 4 cups chicken broth or stock
- ½ teaspoon dried thyme
- 1 can coconut milk unsweetened, full fat
- 1 teaspoon salt or to taste
- ½ teaspoon black pepper or to taste
- optional toppings such as chopped green onions, shredded dairy-free cheese, bacon bits, chopped parsley
Instructions
- Heat olive oil in a large pot over medium heat. Add diced onions and sauté until onions are translucent, about 5 minutes. Add minced garlic and sauté for 30 seconds.
- Add diced potatoes to the pot. Cook for another 5 minutes, stirring occasionally.
- Add salt, pepper and dried thyme. Pour chicken broth into the pot, ensuring it covers the potatoes. Bring to a boil, then reduce heat to low and let it simmer for 15-20 minutes or until the potatoes are tender.
- Once the potatoes are cooked, use an immersion blender or transfer about half of the soup to a blender to puree until smooth. Be careful when blending hot liquids. Leave some of the soup in the pot for a chunky consistency.
- If using a blender, return the pureed soup to the pot. Stir in the canned coconut milk and adjust the seasoning with more salt and pepper. Let the soup simmer for another 5-10 minutes to heat through.
- Serve hot, garnished with toppings like chopped green onions, shredded dairy-free cheese, bacon bits, or chopped parsley.
Notes
Low FODMAP ingredient swaps
- Use plain, unsweetened almond milk instead of coconut milk
- Leave out the onions and garlic
- Use garlic-infused olive oil instead of unflavored olive oil to replace the garlic flavor without the FODMAPs
- Use a low FODMAP chicken broth or stock like Swanson unsalted chicken stock.
- If green onions are used as garnish, only use the green parts, as the white part is higher in FODMAPs.
Storage Instructions
-
- Allow the soup to cool completely at room temperature before refrigerating or freezing.
- Transfer the soup to airtight containers or resealable plastic bags, leaving some space at the top.
- Refrigerate for up to 3-4 days. Or freeze for up to 2-3 months.
- To reheat: Thaw frozen soup overnight in the refrigerator, then reheat on the stovetop over low heat. You may need to add a splash of broth to reach the desired consistency since it may thicken upon refrigeration or freezing.
