Less-Loaded {with Calories not Flavor!} Potato Soup


Cooking Light Magazine’s January/February issue had a recipe makeover for Potato Soup.

The Less-Loaded version is out with the calories and saturated fat~ but in with plenty of flavor and creamy texture, without the cream!


Comfort food in a bowl~

 perfect for a cold, wintry day!


One of the secrets to this makeover is the addition of oven-roasted cauliflower which becomes sweet and nutty when roasted.

And without the addition of butter and cream in the soup, there is room for a little indulgence and flavor from toppings~ bacon and sharp cheddar cheese.



  • 1 1/2 tablespoons extra-virgin olive oil, divided

  • 1 cup chopped onion

  • 1 teaspoon chopped fresh thyme

  • 5 garlic cloves, chopped

  • 1 pound cubed peeled baking potato, about 2

  • 1 pound cubed Yukon gold potato, about 4*

  • 5 cups unsalted chicken stock*

  • 1 teaspoon kosher salt, divided

  • 1 bay leaf

  • 1 pound cauliflower, cut into florets (about 1/2 head)*

  • 3/4 teaspoon freshly ground black pepper, divided

  • 1 1/2 cups 2% reduced-fat milk

  • 3/4 cup chopped green onions, divided

  • 1/2 cup fat-free fromage blanc (such as Vermont Creamery) or sour cream*

  • 2 ounces grated sharp cheddar cheese (about 1/2 cup)

  • 4 slices center-cut bacon, cooked and crumbled


 Heat a large Dutch oven over medium-high heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. Add onion, thyme, and garlic; sauté 5 minutes or until tender, stirring occasionally. Add potatoes, stock, 1/2 teaspoon salt, and bay leaf; bring to a boil. Cover, reduce heat, and simmer 35 minutes or until potatoes are very tender, stirring occasionally. Remove from heat; discard bay leaf.


 While potatoes simmer, combine remaining 1 tablespoon oil, cauliflower, 1/4 teaspoon salt, and 1/4 teaspoon pepper on a baking sheet coated with cooking spray or lined with parchment paper; toss to coat. Roast at 400° for 30 minutes or until browned, turning once.


 Place cauliflower mixture and milk in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening (to avoid splatters). Blend until smooth. Pour cauliflower mixture into a large bowl. Add half of potato mixture to blender; pulse 5 to 6 times or until coarsely chopped. Pour into bowl with cauliflower mixture. Repeat with remaining potato mixture. Place cauliflower-potato mixture in Dutch oven over medium heat. Stir in remaining 1/4 teaspoon salt, remaining 1/2 teaspoon pepper, 1/2 cup green onions, and fromage blanc; stir until fromage blanc melts. Ladle soup into 8 bowls. Top evenly with remaining green onions, cheese, and bacon.



  • I used light sour cream and  Kitchen Basics Chicken Stock, reduced sodium.

  • In addition to 2 baking potatoes, I used a little over half of a 28 oz. bag of Honey Gold. The remaining potatoes in the bag I roasted in the oven (while roasting the cauliflower), adding as a topping for more potato texture in the soup.

  • My cauliflower was on the small side so I used the whole head.

  • I used my immersion blender instead of regular blender for less clean up.

  • Cooking Light’s recipe calls for roasting the cauliflower at 450 degrees. 400 degrees worked fine for me, a temperature that prevents my parchment paper from catching on fire :)


You can find a printable recipe from Cooking Light with the nutritional information, here.

Potato & Cauliflower soup


Hope you’re staying warm & cozy!

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  37 comments for “Less-Loaded {with Calories not Flavor!} Potato Soup

  1. January 16, 2013 at 5:46 am

    I need a new soup recipe and the light version sounds great. I know we will have some cold wintery days coming but we have had overcast and very warm days this week.
    I am pinning this soup recipe for sure.

  2. Suzi
    January 16, 2013 at 6:29 am

    Sounds so scrumptious and am a big fan of any roasted veggies and a huge fan of cauliflower. I will make this soon. Thanks so much.

  3. January 16, 2013 at 6:30 am

    I have been a lover of cauliflower since I was small, so I am very glad to see it finally coming into its own. Roasting brings out the nuttiness, so I can only imagine how delicious this is. Thanks for the recipe. I’m trying this one.

  4. January 16, 2013 at 7:15 am

    Mouth is watering!!!!

  5. January 16, 2013 at 8:10 am

    Looks delicious. We seem to be on the same thought waves: I posted about potato soup last night! :-) Mine, however, is NOT low-cal. But t was cozy just the same. I do like your idea of adding the roasted cauliflower.

  6. January 16, 2013 at 8:42 am

    I pinned your post right away — I think I’m making soup today!

  7. January 16, 2013 at 8:52 am

    sounds delish! Making this one for the weekend, thanks! btw….where did the adorable cutlery come from? Love the red with snowflakes…..

    • January 16, 2013 at 9:06 am

      It came from World Market before Christmas :)

  8. January 16, 2013 at 9:19 am

    Wow! This sounds great. So many times a reduced calorie recipe really means reduced flavor but the use of the roasted cauliflower sounds like ti will make the difference.

    – The Tablescaper

  9. Pondside
    January 16, 2013 at 9:39 am

    This sounds perfect for a cold winter’s day. We have soup at least once a week, usually twice, at this time of year.

  10. January 16, 2013 at 9:47 am

    Yum! Potato soup is always a big hit at our house. Your recipe looks delicious and healthy. Love the addition of the roasted cauliflower. I’m with you in using an immersion blender. Love mine.
    Cute snowman, too.

  11. January 16, 2013 at 10:24 am

    Potato soup is one of my all-time favorites…but have not had any lately due to the calories, etc…but now, I can have my potato soup…fantastic recipe Mary!! and as always such a gorgeous presentation!!

  12. January 16, 2013 at 10:25 am

    Wow, that looks so yummy! I love making soups this time of year. Thanks!

  13. January 16, 2013 at 10:39 am

    I make potato soup all the time, but never thought of adding caulifl. I live roasted caulif
    It looks great, Mary!

  14. January 16, 2013 at 11:26 am

    Sounds good. I’ll be right over :)

  15. Paula
    January 16, 2013 at 12:10 pm

    Mary, Thank you so much, I have been thinking about making Potato Soup, I haven’t had it for years, and thought on a cold evening in Indiana it would warm the tummy !!
    Have a super day!

    p.s. love your site aaaalot !!!

  16. January 16, 2013 at 1:39 pm

    We’re definitely soup lovers – at any time of year – and creamed soups are my favorites, so yes…I will be trying this one. Thank you for reminding me that I like cauliflower…for some reason I don’t buy it often enough. I also like the idea of roasting it for added flavor…Thank you for such a wonderful recipe!

  17. anon
    January 16, 2013 at 2:10 pm

    i am just so in love with all of your photo syling you share, it delights me day in and day out~

  18. January 16, 2013 at 3:37 pm

    Looks fabulous, Mary. I love soup. I made vegetarian veggie yesterday. I’ll have to try your potato soup.

  19. January 16, 2013 at 6:53 pm

    Just when I thought I was full…I have to see this! I love potato soup and this with all the fixings looks incredible! This I must make!!

  20. Happier Than A Pig in Mud
    January 16, 2013 at 7:03 pm

    Looks like a mighty hearty soup Mary! Lovin’ your pretty snowflake napkins too-enjoy:@)

  21. January 16, 2013 at 8:42 pm

    It has been cold out here in California and this soup sounds delicious. I love cauliflower and I love potatoes so this sounds like a fabulous combination. Thanks for a great recipe for a cold winter’s night.

  22. January 16, 2013 at 9:03 pm

    What a brilliant addition with the roasted cauliflower! Creamy soups are my go-to comfort food in winter. Can’t wait to try this :)

  23. January 16, 2013 at 9:30 pm

    It’s high time my potato soup had a makeover….WAY too fattening. Thanks os much for posting!


  24. January 16, 2013 at 11:26 pm

    It’s amazing how many things you can do with cauliflower these days. It’s like a newly discovered vegetable! I think I see you have a smart stick. That is my new favorite kitchen toy.

  25. January 17, 2013 at 12:41 am

    Confession: Potatoes are my absolute weakness… and I love potato soup! Thank you for sharing this–it’s going on the stove sometime this week :-)

  26. January 17, 2013 at 9:41 am

    What a scrumptious and loaded with flavor soup! The addition of roasted cauliflower is amazing!!! I love the little frosty snowman!!!

  27. January 17, 2013 at 9:45 am

    Hi Mary, I do love cauliflower and cooking lighter is a great idea. This sounds delicious! I am looking at immersion blenders now and I like your substitution idea here. Hot liquids in the blender always worry me! I’ll be back to see your older posts–I’ve been out of touch for various reasons including a bad winter cold, but I did manage to see the artisan collection on Williams-Sonomas website. It is full of vintage goodies for your potting shed, like seed pots and trays. Don’t look unless you are willing to be very tempted! Have a nice day! Linda

  28. January 17, 2013 at 9:56 pm

    What a delicious soup. I love that you used cauliflower to cut the calories. Found you through Rattlebridge Farm Link Party. Would love for you to link to Thursdays Treasures http://fooddonelight.com/thursdays-treasures-week-69/

  29. January 17, 2013 at 10:01 pm

    Roasted cauliflower sounds delicious. I’m going to make this soon. Thanks. Love that snowman!

  30. Rattlebridge Farm
    January 17, 2013 at 11:55 pm

    After stuffing myself with cupcakes and apple pie, I am so ready for this soup! I enjoyed your beautiful photographs, commentary, and the adorable Mr.Snowman. A treat! I hope you’re doing well! XX00

  31. January 18, 2013 at 8:47 am

    Found you on the Foodie Friday link up. This looks delicious. I’m always looking for new healthy recipes. Love your photos too!

  32. January 20, 2013 at 10:46 am

    I’ve been making a homemade soup around once a week this winter. I have pinned this one to try. Thank you, Mary. Your presentation and photographs are stunning as usual! :)

  33. January 21, 2013 at 6:28 am

    Your “less loaded” soup sounds wonderful and might lead to a “less loaded” behind for me! I saw your great post over at Metomorphosis Monday blog party.

  34. January 26, 2014 at 6:25 am

    Yumm…this looks and sounds amazing!!

  35. February 20, 2015 at 10:23 pm

    Thanks for yet another GREAT recipe! I made it for dinner tonight and it was a big hit. Very rich, filling and wholly satisfying. I have a very fussy husband who wouldn’t have even tried it if he knew there was cauliflower in it, so a wise wife made sure he never saw it until he was raving about the soup! Knowing it’s in there almost reversed his verdict, but he liked it too much to turn back. Your blog is the only one I follow every post. You are such a blessing. Your photography is fantastic, your skill at setting pretty scenes and decorating is amazing and somehow your recipes are a hit every time I try one. THANK YOU SO MUCH! God bless you and yours!

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