Skip to main content

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.


Beer Pretzel Bread Bowls & Oktoberfest


  • 3 cups bread flour
  • 1 packet of dry active yeast
  • 1 tsp salt
  • 1 tsp sugar
  • 1 1/4 cup wheat beer
  • 2 tbs olive oil
  • water
  • 1/3 cup baking soda
  • 3 tbs melted butter
  • 2 tbs coarse salt


    (Makes 4 bread bowls or 8 dinner rolls. Bread bowls are fairly small and only hold about a cup of soup each.)
  1. Add flour, 1 tsp salt, and 1 tsp sugar to the bowl of a stand mixer fitted with a dough hook attachement. Stir to combine.
  2. In a microwave safe bowl, add the beer. Microwave for 20 seconds, test temperature and repeat until the beer reaches 110 degrees (if the beer is too hot, it will kill the yeast). Sprinkle the beer with the yeast and wait for it to foam (this is called proofing the yeast, if it doesn't foam the yeast is bad).
  3. Pour the beer into the bowl and stir at a low speed until well combined, turn the speed up to medium until the dough gathers around the hook and is smooth.
  4. Oil a large bowl with olive oil. Remove the dough from the mixer, form into a ball and place in prepared bowl, cover tightly with plastic wrap. Allow to sit in a warm, dry area until doubled in size, about 40 minutes.
  5. Remove the dough from the bowl, knead on a light flowed surface until smooth, about 2 minutes. Break into 4 equal pieces (you can also make 8 dinner roll size portions) form into balls. Cover balls with plastic wrap, allow to sit until doubled in size, about 20 mintes.
  6. Preheat oven to 375.
  7. Fill a large pot with water, making sure there is room for it bubble up without spilling over, but deep enough for the large dough balls. Bring water to a boil, add the baking soda. Cut an X into the top of each bread ball. Place gently in the baking soda water and cook, turning once, for about 30 seconds. Remove from water and place on a baking sheet covered with a Silpat, or sprayed with cooking spray, cut side up. Repeat for all bread balls.
  8. Brush liberally with melted butter, sprinkle with salt.
  9. Bake at 375 for 25 minutes, or until a dark golden brown in color.



Similar Articles


Cassie September 24, 2012 um 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 um 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.


RavieNomNoms September 24, 2012 um 11:49 am

Totally amazing!


Maggie @ Kitchie Coo September 24, 2012 um 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 um 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.


amy @ fearless homemaker September 24, 2012 um 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!


Ashley – Baker by Nature September 24, 2012 um 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 um 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.


Megan {Country Cleaver} September 24, 2012 um 8:34 pm

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


Chung-Ah | Damn Delicious September 24, 2012 um 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!


Jessica@AKitchenAddiction September 25, 2012 um 6:54 am

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


chinmayie @ love food eat September 25, 2012 um 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.


claire @ the realistic nutritionist September 25, 2012 um 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 um 9:32 am

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


Monet September 25, 2012 um 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 um 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!


Bree September 25, 2012 um 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 😉


Stephanie @ Eat. Drink. Love. September 26, 2012 um 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!


carol October 6, 2012 um 3:47 pm

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


MomtoJADE October 9, 2012 um 4:33 am

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



Skinny Baked Potato Soup | A Cedar Spoon | A Cedar Spoon November 21, 2012 um 8:34 am

[…] […]


Write a Comment

Your email address will not be published. Required fields are marked *


This site uses Akismet to reduce spam. Learn how your comment data is processed.