Creamy, High-Protein Loaded Potato Soup

Potato soup has always been one of my ultimate comfort foods. Growing up, it was the creamy, cheesy, bacon-loaded kind that felt like a warm hug in a bowl. When I started my fitness journey and lost 65 pounds, I thought those days were over. I figured creamy soups were off the menu for good.

For a long time, I avoided it. I told myself it was “bad” and didn’t fit into a healthy lifestyle. But that’s the kind of black-and-white thinking that trips us up, especially with an ADHD brain. All-or-nothing mentalities almost always lead to burnout or a binge.

So, I set out to build a better version. I needed a potato soup that still felt indulgent and satisfying but actually helped me hit my goals. It had to be high in protein to keep me full, lower in calories, and simple enough to make on a day when my executive function was running on fumes. This recipe is the result. It’s proof that you don’t have to give up your favorite foods to lose fat and build a body you feel good in.

Skip to My Flexibe Diet Recipe!

Why Potato Soup Is Great For Fat Loss

Let’s be direct. When most people think of potato soup, they think of a calorie bomb. Traditional recipes are loaded with heavy cream, butter, cheese, and heaps of bacon. While delicious, that combination is the opposite of what we need for sustainable fat loss.

This recipe flips the script entirely. We’re working with the ADHD brain, which means we need food that crushes cravings and keeps us full for hours. That’s where our core principles come in: protein first, hunger management second.

We achieve this in a few key ways. First, we swap heavy cream for plain non-fat Greek yogurt. This single change slashes the fat content while dramatically increasing the protein. It gives you that rich, creamy texture without the calorie overload. Next, we use bone broth as the base instead of regular stock. Bone broth adds another significant layer of protein, which is the king of macronutrients for satiety.

But here’s the real secret weapon: cauliflower. We bulk up the soup with an entire head of cauliflower, which blends in seamlessly with the potatoes. This adds tons of volume and fiber for very few calories, making each bowl incredibly filling. You get the classic potato flavor and texture you love, but the meal is far more nutrient-dense and satisfying. It’s a perfect example of flexible eating. You’re not depriving yourself; you’re just making smarter, more effective choices that serve your goals.

Ingredients You’ll Need for Potato Soup

This recipe relies on simple, whole-food ingredients that are easy to find. We focus on maximizing flavor and nutrition without a complicated shopping list. Remember, convenience is our third core principle for a reason.

Here’s exactly what you’ll need to have on hand:

• 1 tbsp olive oil
• 1 large yellow onion, diced
• 2 medium carrots, finely chopped
• 2 celery stalks, finely chopped
• 3 cloves garlic, minced
• 1 ½ lbs Yukon Gold potatoes, peeled and cubed
• 1 small head of cauliflower, chopped into florets
• 6 cups low-sodium chicken or vegetable bone broth
• 1 tsp dried thyme
• ½ tsp smoked paprika
• Salt and freshly ground black pepper to taste
• 1 cup plain non-fat Greek yogurt
• 2 tbsp fresh chives or green onions, sliced, for garnish
• Optional: 4 slices of turkey bacon, cooked and crumbled, for garnish

The star ingredient giving this recipe its healthy twist is the cauliflower. Don’t skip it. It’s our secret for creating a thick, voluminous soup without adding tons of starchy calories. Once blended, it mimics the texture of potatoes perfectly.

For the potatoes, I strongly recommend Yukon Golds. They have a naturally buttery, creamy texture that works beautifully in soups, meaning we can get away with using less fat. When it comes to the bone broth, look for a quality brand with minimal ingredients and no added sugar. The higher the protein content listed on the label, the better. It makes a real difference in how full you feel after eating.

How To Make Potato Soup (Step-By-Step)

This is a one-pot meal, which is perfect for minimizing cleanup. The steps are straightforward and designed to be manageable even on low-energy days. My best ADHD tip: do all your chopping first. Get the onion, carrots, celery, garlic, potatoes, and cauliflower prepped and in bowls before you turn on the heat. This prevents that mid-cooking scramble.

Step 1: Sauté Your Vegetables

Heat the olive oil in a large pot or Dutch oven over medium heat. Add your diced onion, carrots, and celery. This combination is called a mirepoix, and it’s the flavor base for countless soups and stews. Cook them for about 5 to 7 minutes, stirring occasionally, until they soften up and the onion becomes translucent. Don’t rush this part; it builds a deep, savory foundation.

Step 2: Add Garlic and Aromatics

Stir in the minced garlic and cook for just one more minute. You’ll know it’s ready when you can smell it. Be careful not to let the garlic burn, or it will turn bitter. This is your cue to move to the next step quickly.

Step 3: Add Liquids and Main Ingredients

Now, add the cubed potatoes, cauliflower florets, bone broth, dried thyme, and smoked paprika to the pot. Give everything a good stir and season generously with salt and pepper. The smoked paprika adds a subtle, smoky depth that hints at bacon without adding the fat.

Step 4: Simmer Until Tender

Bring the soup to a boil, then immediately reduce the heat to low. Cover the pot and let it simmer for 15 to 20 minutes. The goal is to get the potatoes and cauliflower so tender that a fork can easily pierce them with no resistance.

Step 5: Blend the Soup

Remove the pot from the heat. An immersion blender is your best friend here; it’s fast and means less cleanup. Blend the soup directly in the pot until it’s about two-thirds smooth, leaving some nice chunks of potato for texture. If you don’t have one, carefully transfer about a third of the soup to a regular blender, blend until smooth, and pour it back into the pot.

Step 6: Stir in Greek Yogurt

This is a crucial step. Let the soup cool for a minute or two before adding the Greek yogurt. Stir it in until the soup is smooth and creamy. Do not put the soup back on the heat or let it boil after this point, as the high heat can cause the yogurt to curdle and separate.

Step 7: Taste and Garnish

Give the soup a final taste and adjust with more salt and pepper if needed. Serve it hot, garnished with fresh chives or green onions for a pop of freshness and color. If you’re using it, sprinkle some crumbled turkey bacon on top.

How To Serve Potato Soup (ADHD-Friendly)

How you serve this potato soup is just as important as how you make it. For fat loss, portion control is key, but our ADHD brains don’t love rigid rules. Instead of obsessing over exact measurements every time, let’s create a simple system.

Find a bowl in your cabinet that you know holds a satisfying portion for you, and make that your designated “soup bowl.” Fill it up, add your toppings, and that’s your meal. This removes the decision-making process each time you eat, which saves mental energy.

Toppings are where you can add flavor and texture while sticking to your goals. They also make the meal feel more complete and less like “diet food.” Here are a few ideas that work well:

• Protein Boost: A sprinkle of crumbled turkey bacon adds a salty, smoky crunch. You could also stir in some shredded chicken or top with a dollop of extra Greek yogurt.
• Freshness and Crunch: Sliced green onions or fresh chives are non-negotiable for me. They cut through the richness and add a bright, fresh flavor.
• A Touch of Comfort: If you have room in your macros, a tiny sprinkle of sharp cheddar cheese can go a long way in satisfying a craving. Use a microplane to make a small amount look like a lot.

For an ADHD-friendly hack, prep your toppings ahead of time. Cook a batch of turkey bacon and crumble it. Wash and slice your green onions. Store them in small containers in the fridge. When it’s time to eat, all you have to do is heat the soup and sprinkle them on top. Reducing the steps to a finished meal makes you far more likely to stick with the plan on a busy day.

How To Store, Reheat, and Reuse Potato Soup

One of the best things about this potato soup is that it’s perfect for meal prep. Making a big batch on Sunday means you have a fast, healthy meal ready to go during the week. This is a game-changer for managing ADHD, as it eliminates the “what’s for dinner?” panic that can lead to ordering takeout.

Proper storage is simple. Here’s how to do it effectively:

• Refrigerating: Allow the soup to cool down completely before transferring it to airtight containers. This is important for food safety. It will keep well in the refrigerator for up to 4 days. I recommend storing it in single-serving containers. That way, you can just grab one, reheat it, and eat, which is the ultimate low-effort meal.
• Freezing: This soup freezes surprisingly well, despite the potatoes and yogurt. The key is to let it cool completely first. Pour it into freezer-safe containers or bags, leaving a little room at the top for expansion. It will last for up to 3 months in the freezer. To thaw, just move it to the fridge the night before you plan to eat it.

When it comes to reheating, you have two good options. The best way is to gently warm it in a saucepan over medium-low heat on the stovetop, stirring occasionally until it’s heated through. This helps it maintain its creamy texture. If you’re in a hurry, the microwave works perfectly fine. Just heat it in a microwave-safe bowl in 60-second intervals, stirring in between to ensure it heats evenly.

Don’t be afraid to reuse the leftovers in a new way. You can use the soup as a creamy base for a casserole or thin it out with a little extra broth and pour it over steamed vegetables and a protein source like chicken breast.

Easy Swaps & Variations for Potato Soup

Flexible eating is our guiding principle because life is unpredictable. Sometimes you don’t have the exact ingredient, or you have specific dietary needs. This potato soup recipe is incredibly forgiving and easy to adapt. Don’t let a missing ingredient stop you from making a healthy meal.

Here are some simple and effective swaps you can make:

• Make it Vegetarian or Vegan: This is an easy switch. Simply use a high-quality, low-sodium vegetable bone broth or regular vegetable broth instead of chicken bone broth. To make it fully vegan, swap the non-fat Greek yogurt for a plain, unsweetened dairy-free yogurt. A coconut or cashew-based yogurt would work well to maintain the creaminess.
• Change Up the Vegetables: Don’t have cauliflower? You can use a peeled and chopped zucchini or even a parsnip to add bulk and nutrients. Feel free to add other veggies you have on hand, like leeks (sautéed with the onions) or a handful of spinach stirred in at the end until it wilts.
• Boost the Protein Even More: If you want to make this an even higher-protein meal, consider adding a cup of cooked, shredded chicken or a can of drained white beans along with the potatoes and cauliflower. You can also blend in a scoop of unflavored collagen peptides with the broth.
• Spice It Up: If you like a little heat, add a pinch of red pepper flakes or a dash of cayenne pepper along with the other spices. A little bit of spice can also boost your metabolism and make the meal feel more satisfying.

The goal is to use this recipe as a template. As long as you keep the core components—a starchy vegetable, a bulking vegetable, a protein-rich liquid, and a creamy element—you can customize it to fit your tastes and what you have in your kitchen. This approach makes healthy eating sustainable, not stressful.

FAQs About Potato Soup For Weight Loss

Here are some straightforward answers to the most common questions I receive about this potato soup recipe.

Can you really eat potato soup for weight loss?

Absolutely, yes. This is a huge misconception in the fitness world that I want to clear up. The problem isn’t potatoes; it’s what we usually add to them. Traditional potato soup is packed with high-fat ingredients like heavy cream, butter, sour cream, and cheese, which sends the calorie count through the roof. A single bowl can easily pack 500-600 calories with very little protein, leaving you hungry again soon after.

Our version completely re-engineers the formula. We keep the potatoes because they are a fantastic source of complex carbohydrates and potassium. They are filling and satisfying. But we build the soup around protein and fiber by using bone broth, Greek yogurt, and a whole head of cauliflower. This structure makes our potato soup incredibly filling for a much lower calorie cost. Fat loss is about creating a consistent calorie deficit, and this soup helps you do that without feeling deprived. It’s a perfect example of eating smarter, not less.

Why do you add cauliflower to the potato soup?

The cauliflower is the secret weapon in this recipe. It’s a technique called “volume eating,” which is incredibly effective for hunger management during a fat loss phase. Cauliflower is very low in calories but high in fiber and water content. When you chop it up and cook it down with the potatoes, it becomes incredibly soft and takes on the flavor of the other ingredients.

When you blend the soup, the cauliflower breaks down and creates a thick, creamy texture that mimics having a lot more potatoes than you’re actually using. This allows us to bulk up the volume of each serving significantly without adding a lot of extra calories or carbs. You get a bigger, more satisfying bowl of soup that keeps you full for longer, making it much easier to stick to your daily calorie target. It’s a simple, practical hack that makes a huge difference in the overall effectiveness of the meal.

Can I make this potato soup in a slow cooker?

Yes, this recipe adapts beautifully to a slow cooker, which can be a lifesaver for ADHD brains that benefit from a “set it and forget it” approach. To do it, I would still recommend doing the first step on the stovetop. Sautéing the onion, carrots, celery, and garlic in a pan before adding them to the slow cooker builds a much deeper flavor profile that you would miss otherwise.

After you sauté the base vegetables, transfer them to your slow cooker. Add the potatoes, cauliflower, broth, and seasonings. Give it a good stir, cover, and cook on low for 6-8 hours or on high for 3-4 hours, until the vegetables are completely tender. Once cooked, you can use your immersion blender directly in the slow cooker insert to blend it. Just make sure to turn the slow cooker off before you stir in the Greek yogurt at the end to prevent curdling.

How can I make this potato soup thicker without adding calories?

This soup is already quite thick from the combination of potatoes and cauliflower, but if you prefer an even thicker, stew-like consistency, there are a few easy ways to achieve it without adding high-calorie thickeners like flour or cornstarch. The easiest method is to simply reduce the amount of liquid. Start with 5 cups of bone broth instead of 6. You can always add more at the end if it becomes too thick.

Another great trick is to blend more of the soup. The more you blend the potatoes and cauliflower, the more their starches are released, which naturally thickens the liquid. You could blend about three-quarters of the soup until it’s perfectly smooth, leaving just a small amount of chunks for texture. Finally, you can also add another half-head of cauliflower. It will add negligible calories but will contribute significantly to the final thickness and creaminess once blended.

Is it okay to freeze this potato soup since it has potatoes and Greek yogurt?

Yes, you can freeze this soup, but it’s important to know what to expect. Dairy and potatoes can sometimes change texture slightly after being frozen and thawed. The Greek yogurt in this recipe is fully incorporated, which helps stabilize it, but you might notice a very slight graininess upon reheating. It’s usually not very noticeable and doesn’t affect the flavor. The potatoes will also soften further, but since the soup is partially blended anyway, this is rarely an issue.

The key to successful freezing is to cool the soup completely before putting it in the freezer. This minimizes ice crystal formation. When you reheat it, do it gently on the stovetop over low heat and stir it well. If you notice any separation, a vigorous whisking or a quick blitz with an immersion blender will usually bring the creamy texture right back. For me, the convenience of having a healthy meal ready in the freezer far outweighs any minor potential change in texture.

Try These High-Protein Recipes Next

If you enjoyed this simple and satisfying recipe, here are a few others from our site and around the web that follow the same principles.

• ADHD-Friendly Beef Stew: Another one-pot wonder that’s packed with protein and perfect for meal prepping.
• High-Protein Chili Recipe: This is my go-to recipe for a hearty, filling meal that is loaded with flavor and fiber.
• Vegan Smoked Potato Soup: For a plant-based alternative, this recipe from This Gal Cooks offers a delicious, smoky flavor profile.

Building a library of go-to healthy meals is one of the best ways to stay consistent on your fitness journey.