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Skinny Baked Potato Soup 210 Calories


Raise your hand if you ate way to much this weekend.

I finally found pie pumpkins in my city wide search and participated in hours of pumpkin glutton. Those posts will be up later, but I needed a bit of a pumpkin detox before jumping back in for more. I have no plans to stop my fall pumpkin worship, but I needed a break.

I am also preparing for October Unprocessed. Have you taken the challenge? I signed up. Andrew of Eating Rules has asked if we could all go just one month without eating processed foods. I did it last year and found that it was both easier and more challenging that I had thought. What is processed food? That’s quite the debate, but it gets you thinking. It was, more than anything, a great reminder to read every single label on every single package I buy. Why am I buying a jam with ingredients I don’t recognize when I can just buy the one with only two: Strawberries, sugar.

Why don’t I just buy my bread from the baker down the street, with his 4 ingredients rather than the  package from across the country with 17 ingredients?

More produce, less cans, no Doritos. You can do it.

There is no fixed answer to the question, “What is unprocessed?” but the simple answer is: do you have (or could you have) all of those ingredients in your kitchen and could a person reasonably make it themselves.

For instance, I have lots of friends who are home brewers and they make beer themselves. So that makes beer OK to have, it passes the Kitchen Test. If you could reasonably assume you COULD make it, it’s OK.

However, I have no idea how to pronounce half of the ingredients in Oreos, I don’t have those in my kitchen, I could not make that product, with those exact ingredients, so sorry, no Oreos for me. For more in depth answer to the questions, you can read this.

The best thing about this challenge, is that it gets us thinking. About what we eat, who we “vote for” with the dollars we spend, and what we are training our bodies to crave.

And if you can’t go a month with eating just real whole food, then why not? Why is that hard for you?

I encourage you sign up, even if you know you can’t be perfect. Can you do Unprocessed Wednesday Night Dinners? Sign up and give it a try. It will get you thinking about what you’re eating, and what you are feeding your family.

This soup recipe could even be debated (although it is not yet October). While some ingredients easily pass the kitchen test, it reminds you to read the labels on the brands of sour cream and cheese you buy. Some will only have three or four easily recognized ingredients while some brands will have several more. It’s just about being mindful of what you buy.


Skinny Baked Potato Soup 210 Calories


  • 1 tbs olive oil
  • 1/2 cup chopped onion
  • 1 leek, chopped (only white and light green part)
  • 3 cloves garlic, minced
  • 3 cups fat free chicken broth
  • 4 cups cauliflower, chopped
  • 1 large russet potato, peeled and chopped
  • 1 tsp salt
  • 1/2 tsp garlic powder
  • 1/2 tsp pepper
  • 1/4 tsp smoked paprika
  • 1/4 tsp chili powder
  • 1/2 cup milk
  • Garnishes
  • 1/2 cup light sour cream
  • 1/4 cup shredded reduced fat cheddar cheese,
  • 1 large tomato, chopped
  • 1/2 cup green onion or chives, chopped
  • (Makes 4 servings)


  1. In a pot over medium high heat, add the leeks and onions, cook until softened, stirring frequently. Add garlic and stir. Add the chicken broth, potatoes, and cauliflower and allow to boil until vegetables are softened, about 15 minutes.
  2. Remove from heat. Using an immersion blender or a food processor, puree until smooth. Stir in the spices and milk, return to heat and allow to simmer until thickened to desired consistency (the longer you simmer, the thicker the soup will become).
  3. Divide among 4 bowls, top each one with 2 tbs sour cream and stir. Top with remaining garnishes and serve.



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21 Responses to Skinny Baked Potato Soup 210 Calories

  1. Cassie September 24, 2012 at 11:44 am #

    Heck yes, girl, love this! And on October Unprocessed…reading all of the post the last few days I am leaning in that direction. I need to talk my hubs into it too. He might not be able to give up his beer though!

    • Jackie September 24, 2012 at 11:53 am #

      Beer is OK! It passes the test. If you can make it, you can consume it. And we know someone who makes beer so it passes. Even if you buy it, if you CAN make it, you can have it.

  2. RavieNomNoms September 24, 2012 at 11:49 am #

    Totally amazing!

  3. Maggie @ Kitchie Coo September 24, 2012 at 12:22 pm #

    I love the idea of October Unprocessed! We generally eat this way anyway, but it does make you think more critically about the things you are eating.
    Mmm…and this potato soup…an ultimate comfort food of mine, but this one is low-calorie. I love it!! Great recipe.

    • Jackie September 24, 2012 at 1:06 pm #

      I eat that way most of the time too. It did get me to think, “is THIS unprocessed?” about everything. So good to have that reminder.

  4. amy @ fearless homemaker September 24, 2012 at 1:08 pm #

    Love the idea of October Unprocessed! But even more than that? I love this soup. I’m already a huge soupaholic + you add in that it’s both comfort food AND healthy? win-win!

  5. Ashley - Baker by Nature September 24, 2012 at 4:26 pm #

    So does wine count as OK on this month long challenge?! Either way we’ll be trying it over here all October long – going over to sign up now! And the soup looks fabulous, girl!

    • Jackie September 24, 2012 at 4:29 pm #

      YAY! Yes, you can have wine! I know people who make wine, and since the ingredients are few and common, it passes the kitchen test.

  6. Megan {Country Cleaver} September 24, 2012 at 8:34 pm #

    Some one hand me a spoon. Or some water wings – I need to dive right in!

  7. Chung-Ah | Damn Delicious September 24, 2012 at 10:00 pm #

    You’re totally inspiring me to sign up! Although I’m not very confident I can make it! Although this 210 calorie soup makes it all the more worth it!

  8. Jessica@AKitchenAddiction September 25, 2012 at 6:54 am #

    Oh, potato soup is a favorite! I like how yours isn’t loaded with all kinds of sodium and fat!

  9. chinmayie @ love food eat September 25, 2012 at 7:36 am #

    Lovely soup.
    I pretty much eat mainly just un-processed food most of the time but it would be interesting to take the pledge to see how I will do by staying away from it conciously for a month.
    ‘October Unprocessed’ sounds like a great initiative.

  10. claire @ the realistic nutritionist September 25, 2012 at 7:43 am #

    I made skinny potato soup like 4 years ago and it was amazing. i should probably do it agian. i love yours, it’s so pretty!

    • Jackie September 25, 2012 at 9:32 am #

      You should do it again! I would love to see your version.

  11. Monet September 25, 2012 at 8:10 am #

    What a delicious and healthy fall soup! I loved baked potato soup growing up but this version seems much more aligned with my adult sensibilities. Thank you for sharing and inspiring me. I just found your blog today. What a sweet treat! I hope you have a great day!

    • Jackie September 25, 2012 at 9:34 am #

      Thank you so much! I do love a full calorie potato soup, but I also love fitting into my clothes 🙂 I always say that the only reason I stay in shape is because I’m too cheap to buy new pants!

  12. Bree September 25, 2012 at 8:06 pm #

    Love your challenge! And this soup looks great too. And I am basically turning into a pizza I have eaten so much of it these past two weeks 😉

  13. Stephanie @ Eat. Drink. Love. September 26, 2012 at 6:30 am #

    We try to cook as much as possible so that I can be sure we are not eating a ton of processed foods. This is a great idea!

    This soup looks fabulous too! I love baked potato soup, so it’s nice to have a skinny version!

  14. carol October 6, 2012 at 3:47 pm #

    Awesome. I made this but added two potatoes because I only had medium sized ones. Really good.

  15. MomtoJADE October 9, 2012 at 4:33 am #

    The recipe looks great! Just to clarify: Is the paprika a tsp or a tbs.



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