Light Baked Potato and Cauliflower Soup

by Heidi @ Food Doodles on


I am so glad I have some of this soup in my freezer.  You see, I’m sick again.  I don’t even know how, I usually get sick with a fairly mild cold once or twice a year and that’s it.  This year seems to be so much worse.  Maybe it’s because my son is in Kindergarten, who knows.  Anyways, I am so glad for this soup since everything going down my throat feels like a cheese grater.  Not to mention I’ll be getting all 4 of my wisdom teeth out at once next month.  Maybe I should make more soup… I’m going to need it!  Your suggestions for surviving the aftermath of my wisdom teeth are welcome and appreciated!


Anyways, onto what you’re here for!  This wonderfully creamy, thick, comforting potato soup.  If you’re cringing at the cauliflower in the title, don’t!  While you can taste it, it’s such a mild flavor, and not offensive(unless you really hate cauliflower, in which case maybe stay away).  You can always reduce the amount of cauliflower if you’d like, I just had most of a really large one that needed to be used and I think the soup turned out just perfect 🙂


Look how thick it looks!  Mmm!


Of course, just because the soup is on the lighter side does not mean the toppings are, but remember what I said about toppings 😀  I love a soup that I can pile the toppings on.  In this case, I loooove cheese on top of this soup, but there are plenty of other lighter options too.  I don’t normally do grated cheese on my baked potato but on this soup it’s awesome!


And I’m not going to lie, this soup is actually pretty good without any toppings, just make sure to salt it well enough to bring out all the flavors!  Unfortunately, potatoes need a lot of salt, but don’t forget this makes a huge pot of soup.  For an amazing vegan version of this soup, be sure to use veggie stock.  You could even add a sprig or two of fresh rosemary while it’s cooking and top with green onions or chives.  How good would that be?


I never realized how simple baked potato soup could be,  And I will tell you, you don’t need to butter or flour or milk to make this thick and creamy.  White potatoes have an amazing effect on soup when they’re pureed 🙂  If you’re missing the richness that dairy adds, a small splash of milk in your bowl of soup(since the soup is quite thick) or a tiny bit of butter swirled into your soup wouldn’t be so bad considering I’ve seen recipes that yield the same amount or less with up to 2/3 of a cup of butter!  Crazy right?  This one is incredibly light in comparison, so don’t worry about piling on the toppings that you want!



Lighter Baked Potato and Cauliflower Soup
Prep time
Cook time
Total time
Yield: 8-10 large servings, approx. 3.5-4 quarts
  • 1 tbsp oil
  • 1 large yellow onion, sliced
  • 1 large stalk celery, roughly chopped
  • 1 large clove garlic, sliced or minced
  • ½ large head of cauliflower(6-8 C), stem removed and roughly chopped
  • 6 C starchy potatoes, such as russets, peeled and roughly chopped
  • 5 C vegetable stock(or chicken)
  • 1¼ tsp salt, plus more to taste depending on the kind of stock used
  • Green onions
  • Chives
  • Grated cheese
  • Sour cream
  • Black pepper
  • Roughly chopped crispy cooked bacon
  • Your other favorite baked potato toppings!
  1. In a large pot heat oil over medium heat. Once hot, add the onions and turn the heat down slightly. Saute onions for 5-6 minutes or until softened. Add celery and continue to cook for a few minutes. Add the garlic and cook just for a minute.
  2. Add the cauliflower, potatoes and stock. The stock may not cover the vegetables. Stir and bring to a boil. Turn the soup down to a simmer and place a lid over top and cook for 15-20 minutes until everything is very tender when poked with a fork.
  3. Remove the soup from the heat and cool slightly if you need to transfer it to a blender in stages until completely smooth. If not, use an immersion blender and blend the soup until as smooth as possible. The soup will be quite thick, add water or stock as desired.
  4. Serve while hot with your favorite baked potato toppings.
Nutrition Information
Serving size: 1/10th the recipe without toppings(just under 2 C) Calories: 137 Fat: 3g Carbohydrates: 22.5g Sodium: 490mg Fiber: 3.7g Protein: 6g Cholesterol: 3.5g

Inspired by A Cedar Spoon’s Skinny Baked Potato Soup


Leave a Comment

CommentLuv badge

{ 22 comments… read them below or add one }

1 Marta @ What should I eat for breakfast today January 15, 2013 at

You are lucky, I am waiting for an ordered fridge and it’s not coming… And soup looks thick and delicious. I hope you’ll feel better soon 🙂
Marta @ What should I eat for breakfast today recently posted..Cups with veggies, pesto and mozzarella


2 Maryea @ Happy Healthy Mama January 15, 2013 at

I’m sorry you’re sick. I think this has just been a rough sick season all around.

I have all of these ingredients on hand and wasn’t sure what I was going to do with my extra potatoes and cauliflower–now I know! This soup looks perfect.
Maryea @ Happy Healthy Mama recently posted..Grain-free peanut butter chocolate chip cookies {gluten-free, vegan, soy-free}


3 Julia January 16, 2013 at

Last year I tried a light potato soup using cauliflower & really loved it! I was a little nervous throwing the cauliflower in, not knowing how it would taste in a soup like potato soup but I was pleasantly surprised. It is a great comfort soup too!
Julia recently posted..Case of the Mondays?


4 Heidi @ Food Doodles January 23, 2013 at

That’s right, it was your recipe that I was inspired by! I couldn’t remember where the idea came from. I know it’s a little late but I added a little link to your post in mine since I got the idea from you 🙂


5 Julia January 23, 2013 at

I am so glad that one of my recipes inspired you! 🙂 I loved the cauliflower in the potato soup–light with a sweet flavor. Your pictures are great too!
Julia recently posted..Sweet & Spicy Baked Wings


6 Stephen@HappyHeart January 17, 2013 at

Gorgeous! It’s been too long since I had a good potato soup! Might have to make a vegan version!
Stephen@HappyHeart recently posted..Happy Heart Course Set to Return to the Classroom


7 Kiersten @ Oh My Veggies January 17, 2013 at

You added cauliflower to it–genius! 😀 I love cauliflower in my mashed potatoes, but I never considered using it to lighten up potato soup. I hope you’re feeling better soon!

As for the wisdom teeth, it’s not nearly as awful as people make it out to be. I had 4 out at once too and 2 of them were impacted and it wasn’t pleasant, but it wasn’t the horror story I had prepared myself for. Except when I went to Walgreens to fill my Vicodin prescription right after the surgery and collapsed on the floor and bled all over. But that was my fault for over-estimating my ability to stand upright!
Kiersten @ Oh My Veggies recently posted..Recipe | Stovetop Pesto Mac (+ Everything I Know About Making Mac & Cheese)


8 Amy January 17, 2013 at

I am very excited about trying this soup this weekend! However, we are on a lower sodium diet. How detrimental to the flavor is it if I leave the salt out of this recipe? Have you tried it?


9 Heidi @ Food Doodles January 23, 2013 at

Hi Amy, unfortunately this soup is going to be incredibly bland without the salt. I don’t recommend it. Even if you use the full amount of salt(and a little extra salt to taste, till all the flavors come out perfectly) this isn’t a particularly high sodium soup if you stick to low sodium toppings 🙂


10 Ari @ Ari's Menu January 17, 2013 at

Heidi, I cannot get over the texture and the beautiful swirl it makes at the top of this soup–YUM! It’s definitely going on the Need to Try list!


11 Colleen January 20, 2013 at

This soup looks delicious and I plan to make it soon! I think it would be so good with sour cream, bacon bits and chives. Love your blog. I am a new blogger and your site is inspiring. BTW, I just posted a feel better soup in case you want to check it out. 🙂
Colleen recently posted..Carrot & Red Lentil Soup


12 Laura January 21, 2013 at

This looks wonderful, I can’t wait to try some. For the wisdom teeth “ice cream” anything cold and lots of rest worked for me.


13 Karen January 21, 2013 at

Weight watchers – 3 points!


14 Holiday Baker Man January 22, 2013 at

Perfect for these cold foggy winter days
Holiday Baker Man recently posted..Sunday Pound Cake


15 heather January 23, 2013 at

This year has been a challenge for me with colds too! I have not been sick for 3 years and I am already battling my third sore throat – not a good thing!

Ahhh this soup would be so good today, my throat is extra scratchy 🙁
heather recently posted..breakfast quinoa


16 Kare @ Kitchen Treaty January 28, 2013 at

I agree that it is brilliant to substitute cauliflower for some of the potatoes. Yum! I think I’m going to try this recipe for dinner tonight, except we only have red potatoes, so we’ll see how it turns out. So sorry you’ve been sick – there are some seriously nasty bugs going around this year. I’m on probably my fifth cold of the season, but I blamed the fact that this is the first year I’ve ever had a toddler. Maybe it is just this year though!

Ugh, and wisdom teeth. Not fun, but always good to get it over with! Just have lots of soft, cool foods in the house – milkshakes, popsicles – and rent a couple of great movies or queue up a series on Netflix and relax!
Kare @ Kitchen Treaty recently posted..Creamy Sweet Potato Rosemary Soup


17 A Girl & Her Food February 15, 2013 at

YUM! This soup looks perfect for the season. I can’t wait to try it! Come visit sometime at!


18 Jill April 16, 2013 at

I made this soup today and was really pleased with the results! It came out quite thick but its easy to add some water or stock to thin it out. I also roasted a chicken breast, shredded the meat and added it to the soup after putting it through the blender…
Looking forward to trying out some of your other recipes 🙂


19 Bree June 18, 2013 at

I made this tonight and was verrrrry hesitant in how it looked while cooking–quite unappetizing. After submersion blending it, I was pleasantly surprised. Very good! Thanks for the recipe!


20 Amanda September 22, 2013 at

I’m on a freezing food kick – we’ve been so busy at my house lately and I need quick, pre-made meals – can you tell me any secrets to freezing and re-heating this soup?


21 Heidi @ Food Doodles September 23, 2013 at

No secret! It freezes perfectly, so just freeze(without the toppings of course) in the portions you want and then thaw overnight in the fridge before warming up. Or your could probably just thaw it and warm it up in the microwave if you wanted and didn’t have the time to wait for it to thaw 🙂 It does separate a little when you thaw it but just stir it back together and it’ll be perfect!


22 Freddy May 25, 2014 at

I actually just made this soup! not difficult and it is very tasty.. I just sent the recipe to my daughter so she can also make it as she is vegan. I sprinkled just a little cheddar on my bowl and there ya go! Yummo.. I really have enjoyed your food doodles site.. and plan to enjoy it more and more.. I am a 57 year old man true southerner and I am finding things here I like.. thanks for sharing..


{ 4 trackbacks }

Previous post:

Next post: