Baked (or Mashed) Potato Soup Recipe (2024)

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This soup recipe tastes so rich and creamy, you'd never know it's low in calories and fat. Well, relatively low when you compare it to other cream-based soup recipes. We're having soup weather in St. Louis now, so it was time to make a pot of this deliciousness. The recipe calls for 2% milk and light sour cream. If you prefer to use full-fat dairy, go for it!

Bracken and Rachel made this for us when we visited them in Boston, and we loved it. They found the recipe in Cooking Lightand it has become a favorite of theirs. The original recipe uses baked potatoes, but I sometimes substitute some of my leftover slow cooker mashed potatoes. It was a great way to use up leftovers, and it made this soup really fast to make. However, if you want a chunkier soup, the roughly mashed baked potatoes work better.

Update: I recently started making a sour cream substitute out of cottage cheese (tastes like the real thing!) that can be used in this recipe to lower the calories & fat, and boost the protein. You can't tell the difference in taste, although it does add an extra step.

sour cream substitute (using cottage cheese)

Nutritional Information

For a 1-1/2 cup serving without garnishes:

  • using light sour cream: 264 calories, 8.2g fat, 35.3g carbs, 10.7g sugars, 3g fiber, 12.5g protein.Weight Watchers PointsPlus: 7
  • using sour cream substitute (made from cottage cheese): 249 calories, 5.1g fat, 35g carbs, 10.7g sugar, 3g fiber, 15.5g protein; Weight Watchers PointsPlus: 6 (see my recipe for sour cream substitute link above)
  • If you garnish your bowl of soup with one crumbled slice of crispy bacon, it adds 31 calories, 2.4g fat,.1g carbs, 0g fiber, 2.1g protein; and 1 Weight Watchers PointsPlus

Here's all you need to make this creamy delight.

Ingredients: potatoes (either baked or leftover mashed), flour, 2% milk, low fat sharp cheddar cheese, salt, pepper, low fat sour cream (or sour cream substitute), and green onions.

Baked (or Mashed) Potato Soup Recipe (2)

And you'll need 6 strips of cooked bacon to crumble for a garnish. This is optional, but I sure as heck wouldn't leave it out. An excuse to eat bacon? I'm all over it. I bake bacon in the oven for a tidier, easy method. Here's how.

Baked (or Mashed) Potato Soup Recipe (3)Baked (or Mashed) Potato Soup Recipe (4)

The rest is just so simple. You combine the ingredients in the order described in the recipe below, heat them up, sprinkle on cheese, green onions, and bacon for garnish. Done! Two thumbs up from King-Man and T-Man.

Try serving this with my Cheesy Jalapeno Cornbread. A perfect combo.

Make ahead tip:Bake the potatoes the day before. That makes it very quick to throw this soup together the next day. Or, if you're having baked potatoes for a meal, bake some extra potatoes while you're at it. Then you'll be ready to make soup without heating the oven up twice.

This reheats well. That means a quick lunch the next day. Yum!

Baked (or Mashed) Potato Soup Recipe (5)

Here are some possible variations to try:

  • Stir in a favorite fresh herb like dill or thyme.
  • Add 1-2 cups of chopped ham (omit the bacon garnish).
  • Add clams to turn it into a quick clam chowder.

This is one of our favorite soups. I love that it's easy and tastes so rich, but I don't have to feel guilty about eating it! What's your favorite soup when the weather turns cold?

Make it a Yummy day!

Baked (or Mashed) Potato Soup

By Monica Servings: 8 1-1/2 cup servings


  • 4 baking potatoes--approx 2-1/2 lbs; OR 4 cups leftover mashed potatoes
  • 2/3 cup flour
  • 6 cups 2% milk
  • 1 cup low-fat shredded extrasharp cheddar cheese, divided
  • 1 teaspoon salt (if using mashed potatoes that have been seasonal already, reduce amount of salt added)
  • 1/2 teaspoon freshly ground black pepper
  • 1 cup low-fat sour cream (or sour cream substitute made from cottage cheese*)
  • 3/4 cup chopped green onions, divided
  • 6 bacon slices, cooked and crumbled


--If baking the potatoes, pierce them with a fork and bake at 400 degree for approx. 1 hour, until tender. Let them cool enough to peel, then roughly mash them. OR, use leftover mashed potatoes.
--Add flour to large pot or Dutch oven. Slowly whisk milk into the flour--keep stirring until it's blended. Cook over medium heat, stirring frequently, until it starts to thicken (8-10 minutes). Add the mashed potatoes, 3/4 cup cheese, salt, and pepper. Stir until the cheese is completely melted.
--Stir in the sour cream and 1/2 cup green onions.
--Garnish bowls of soup with sprinkles of green onions, shredded cheese, and bacon.
--Stir in a favorite fresh herb like dill or thyme.
--Add 1-2 cups of chopped ham (omit the bacon garnish).
--Add clams to turn it into a quick clam chowder.

NUTRITIONAL INFORMATION for a 1-1/2 cup serving without garnishes:
--using light sour cream: 264 calories, 8.2g fat, 35.3g carbs, 10.7g sugars, 3g fiber, 12.5g protein. Weight Watchers PointsPlus: 7
--using sour cream substitute (made from cottage cheese): 249 calories, 5.1g fat, 35g carbs, 10.7g sugar, 3g fiber, 15.5g protein; Weight Watchers PointsPlus: 6
--If you garnish your bowl of soup with one crumbled slice of crispy bacon, it adds 31 calories, 2.4g fat,.1g carbs, 0g fiber, 2.1g protein; and 1 Weight Watchers PointsPlus

*recipe for sour cream substitute made from cottage cheese at:

Adapted from Cooking Light.

This post was updated 2/22/13.

Baked (or Mashed) Potato Soup Recipe (2024)


What's better for you mashed or baked potatoes? ›

A baked potato is also a good substitute for a side of mashed potatoes. While the calorie content of a small potato is similar to that of mashed potatoes, it offers a more fiber — 12 percent of the daily value — and supplies 19 percent of your vitamin C needs.

What is the best thickening agent for potato soup? ›

Cornstarch is a very effective thickener, and a little bit can go a long way. Add cornstarch to a small amount of cold water or other liquid (wine or stock) and whisk into a thick slurry.

Why isn't my potato soup creamy? ›

Why isn't my potato soup creamy? Most creamy soups require you to add dairy of some sort into it. If you're finding your soup is too thin adding milk, add in cream instead, or whole milk.

What is the difference between baked and mashed potatoes? ›

The big differences between the two preparations is that mashed potatoes are boiled, and the twice baked are well, baked.

Are baked potatoes good for your stomach? ›

Like soluble fiber, the resistant starch in potatoes acts as a prebiotic, compounds that are helpful to the bacteria in your gut. Like insoluble fiber, it can prevent or treat constipation and irritable bowel syndrome.

What type of potato is best for soups? ›

Russets or all-purpose baking potatoes are high in starch and low in moisture. In soups, they will soak up the liquid and lose their shape. This makes them the ideal choice for making creamy soups or thickening a runny soup. Try using Russet potatoes to create the perfect Loaded Potato Soup.

How do I make my potato soup thick? ›

Combine cornstarch and a little bit of water—or the chicken stock from the soup—in a small bowl. With the soup simmering over medium-low heat, whisk in the slurry. The soup should start to thicken almost immediately.

Do you cook potatoes before adding to soup? ›

Add Potatoes to Your Soup Base

Now that your potatoes are perfectly boiled, it's time to add them to your soup base. Whether you have a creamy or chunky potato soup recipe, gently stir the boiled potatoes into your prepared soup mixture and simmer for a few minutes to let the flavors meld together.

How do you make potato soup not taste bland? ›

If a soup is tasting bland in the bowl, consider adding acid rather than salt. A squeeze of lemon or lime, or a dash of yogurt or sour cream can add brightness to the bowl.

How do you doctor up bland potato soup? ›

Your potato soup is bland? Try adding a little more salt. That's usually the answer to any issue of blandness, no matter the recipe in question. A basic Appalachian style potato soup uses only a handful of simple ingredients, leaning on milk and water and often bouillon to create the brothy soup base.

How much mashed potatoes to thicken soup? ›

Once your stew is prepared and you're ready to thicken it up, mix in about 1/8 cup of instant mashed potatoes and stir well. Depending on your desired amount of liquid, add more instant mashed potatoes incrementally, making sure to not go overboard.

What is the most common thickener for soups? ›

Roux (pronounced roo) is a mixture of equal weights (parts) of flour and fat (usually clarified butter; chicken fat, bacon fat, and margarine are also used) cooked over medium heat and stirred constantly. Roux is the most common thickener for sauces and soups.

Why is my baked potato soup not thickening? ›

There are a few ways to fix it. You can create a slurry using cornstarch or flour mixed with cold water, then slowly whisk it into the soup and continue to simmer until it thickens. Another method is to remove some of the potatoes from the soup, mash them, and return them to the pot to help thicken the soup naturally.

Are mashed potatoes healthy or unhealthy? ›

With popular diets like Ketogenic, carbs and starchy foods like potatoes have been deemed unhealthy. However, just like most food groups, mashed potatoes can be healthy if eaten in moderation, and depending on how they are cooked.

Are baked potatoes good for a diet? ›

Baked potatoes are very nutritious. They contain fiber and vitamins and minerals including potassium, vitamin B6, vitamin C, and folate. How will potatoes impact weight loss goals? Potatoes will not impact your weight loss goal negatively unless you eat them in access of your calorie limit needed to lose weight.

What is the healthiest substitute for mashed potatoes? ›

Swapping to a lower GI option should also make you feel less inclined towards winter hibernation and that post-Sunday lunch snooze.
  • Sweet potato and swede mash. ...
  • Cauliflower mash. ...
  • Carrot and ginger mash. ...
  • Butter bean mash. ...
  • Pea and mint mash. ...
  • Other vegetable mash.
Feb 9, 2023

Which potatoes are healthiest? ›

The Healthiest Potato is the Red Potato

But all potatoes, including sweet potatoes, make a great addition to any well-balanced diet! They are delicious, versatile, and worth including.


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