Fat-free plant based potato soup is one of those recipes that truly surprised me. I didn’t expect something with zero oil or dairy to taste this good. My grandma’s soup was always rich—with cream, butter, and flour. Delicious, yes—but it never sat light.
After going plant-based, I set out to make a version that felt just as cozy without the heaviness. What I landed on is this bright, warming bowl made with Yukon gold potatoes, garlic, broth, and creamy elements like white beans or cauliflower.
This fat-free plant based potato soup has become a staple in my home because it’s flexible, fast, and deeply satisfying. Add kale or chickpeas. Pair it with butter-free banana bread or this chickpea and flaxseed salad. However you serve it, it brings warmth without the weight.
Whether you’re here for flavor, comfort, or health—this fat-free plant based potato soup is a bowl you’ll come back to.
Table of Contents
Fat-Free Plant-Based Potato Soup
Equipment
- large soup pot
- wooden spoon
- knife and chopping board
- immersion blender or regular blender
Ingredients
- 6 russet potatoes, peeled and diced
- 2 carrots, diced
- 2 celery stalks, chopped
- 1 onion, chopped
- 4 cups vegetable broth (fat-free)
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp dried parsley
- 1/2 tsp thyme
- to taste salt and pepper
Instructions
- In a large pot over medium heat, add onions, carrots, and celery. Cook with a splash of water until softened, about 5 minutes.
- Add potatoes, broth, garlic powder, onion powder, parsley, thyme, salt, and pepper.
- Bring to a boil, then reduce to a simmer and cook for 25–30 minutes, until potatoes are soft.
- Use an immersion blender to blend part of the soup for creaminess, or blend half in a blender then return to pot.
- Serve hot, optionally garnished with chopped herbs or a sprinkle of nutritional yeast.
Notes
Nutrition
All About Plant-Based Potato Soup
Is Potato Soup High in Fat? Let’s Clear It Up
Fat-free plant based potato soup proves that comfort food doesn’t have to be loaded with fat. Traditional potato soups usually call for cream, butter, or cheese—ingredients that quickly raise the fat content to 15–20 grams per serving. That heaviness may taste rich, but it often leaves you feeling sluggish.
The base of a good soup doesn’t need all that. Potatoes are naturally fat-free and full of nutrients like potassium and vitamin C. In fact, when you prepare them the right way—like in this fat-free plant based potato soup—you can get all the comfort with none of the heaviness. No oil. No cream. Just nourishing ingredients blended for body and warmth.
It’s amazing how swapping dairy for blended white beans or cauliflower makes this version just as creamy as the original. Plus, it keeps you feeling energized. I love serving this soup with a slice of butter-free banana bread or a scoop of this chickpea and flaxseed salad to keep the meal light but satisfying.
If you’ve been unsure about ditching fat from your favorite cozy meals, start with fat-free plant based potato soup. It’s filling, flavorful, and gives you the warm spoonfuls you love—without any regret.
Why Plant-Based Isn’t Just Trendy—It’s Smart
People turn to plant-based eating for all kinds of reasons—health, sustainability, or just feeling better after meals. And with recipes like fat-free plant based potato soup, it’s easy to see why. You’re eating real, whole ingredients without cholesterol or saturated fats. Instead, you’re getting fiber, vitamins, and clean energy.
Soups are one of the easiest ways to eat more veggies. You just add what’s on hand—spinach, kale, cooked lentils—and let the flavors build naturally. That’s what makes fat-free plant based potato soup such a staple in my kitchen. It adapts to seasons, preferences, and even picky eaters.
Need a hearty finish? Pair your soup with high-fiber apple cranberry baked oats for a balanced plant-powered meal. Want even more comfort? Try this soup with a bowl of sweet potato casserole.
Choosing fat-free plant based potato soup isn’t about giving something up—it’s about gaining a meal that feeds your body and your spirit. And honestly? Once you taste it, you won’t miss a thing.
Thickening & Adapting Your Soup
What’s the Best Thickener for Potato Soup?
Getting that creamy, spoon-coating texture is key when making fat-free plant based potato soup. Without heavy cream or butter, the challenge becomes: how do you create thickness and richness that feels satisfying?
The answer is all about layering. One of my favorite tricks is using blended white beans. Not only do they add body, they also boost the protein and fiber. Chickpeas work too—especially when blended smoothly and stirred in near the end. If you’re curious how chickpeas can transform a dish, I walk through that process in this post on how to thicken soup with chickpeas.
Another great option? Cauliflower. When cooked and blended, it mimics the mouthfeel of dairy without adding fat. You can steam or roast it, then puree with a bit of broth and fold it into your soup base. This makes a perfect thickener for fat-free plant based potato soup without changing the flavor.
Some people like using oats or cooked rice. These can work, but be sure to blend them well—or they can go gritty. And for those craving that nostalgic texture, a simple blend of some cooked potatoes with broth does wonders. You keep the integrity of the soup while giving it more depth.
For more thickening ideas beyond the usual, check out my tips in what is the best ingredient to thicken soup. It’ll give you more tools for your next soup pot.
Making Swaps: What Can I Replace Potatoes With in Soup?
While potatoes are the star here, sometimes you need to pivot—whether you’re cutting back on carbs, watching nightshades, or just don’t have any left in the pantry. The beauty of fat-free plant based potato soup is how easy it is to adapt.
Cauliflower is a favorite sub. It gives a similar texture and takes on whatever seasoning you add. Parsnips add an earthy sweetness, and turnips give a bit of a bite. You can even try celeriac (celery root) for a nutty, subtly herbal flavor that blends beautifully in broth-based soups.
If you’re after something higher in fiber or lower on the glycemic index, try using white beans or even split peas. You’ll get the body of potato soup with a different nutritional profile—and still keep it comforting and creamy.
That’s the magic of fat-free plant based potato soup—you can adjust it to fit your needs without losing what makes it special. The broth, the aromatics, the herbs… those elements stay the same. All you’re doing is switching the base ingredient.
I often make a version using half potato and half cauliflower for balance. It stretches the ingredients and lightens things up even more. And when I want to keep it extra hearty, I stir in cooked quinoa or red lentils at the end—no fat added, just richness and comfort.
However, you tweak it, remember: you don’t need dairy, oil, or fancy ingredients to make this fat-free, based potato soup something special. You just need a good base, a blender, and a little trust in the process.
If you’ve ever thought going fat-free meant giving up comfort food, I hope this fat-free plant based potato soup proves otherwise. It’s a reminder that simplicity can be satisfying—and healthful choices don’t need to feel restrictive.
This recipe has become a regular in my kitchen because it’s quick, flexible, and built on real ingredients. Whether you’re cooking it for yourself, prepping ahead for the week, or introducing a friend to plant-based meals, it’s always a hit.
For more cozy ideas that pair well, try my cabbage soup or a batch of butter-free banana bread—they follow the same nourishing, no-fat approach.
Here’s to bowls of warmth that love you back. See you in the kitchen.
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FAQs
Is potato soup high in fat?
Not necessarily. Traditional potato soup recipes often rely on cream, butter, and even bacon—ingredients that drive up fat content fast. A typical version can contain up to 20 grams of fat per serving. But a fat-free plant based potato soup uses none of those. When made with broth, veggies, and smart thickeners like beans or cauliflower, it stays creamy and comforting while staying naturally low in fat.
Is plant-based soup good for you?
Absolutely. Most plant-based soups are rich in fiber, vitamins, and minerals. When you cut out added oils and animal products, you’re reducing cholesterol and saturated fats, which helps support heart health and digestion. A well-balanced bowl of fat-free plant based potato soup also helps you stay full longer without the crash that comes from heavier meals.
What is the best thickener for potato soup?
For plant-based versions, we love white beans, chickpeas, or cauliflower. They blend smoothly and add protein, fiber, and creaminess without fat. Some also like cooked oats or rice blended in, though they slightly change the flavor. In my go-to recipe for fat-free plant based potato soup, I often use half cauliflower, half blended potato to keep things silky.
What can I replace potatoes with in soup?
Try cauliflower, parsnips, or white beans. Each offers a slightly different flavor and texture, but all work well in soups. For something completely different, try a blend of celeriac and leeks for a smooth, earthy alternative. Just keep your base simple and let the other flavors shine, like you would in any fat-free plant based potato soup.
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