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Healthy Potato Leek Soup (Without Cream!)

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Posted by:

Erin Lynch

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Updated:

February 24, 2025

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5 from 32 votes

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Potato leek soup pinterest image.
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This Healthy Potato Leek Soup uses fat-free Greek yogurt instead of heavy cream and doesn’t skimp on the flavor! Shallots, saffron and cayenne are all used to spice up this creamy soup.

Side view of bowl of potato leek soup topped with chives and dollop of greek yogurt.

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When Rick and I first started dating and I learned that Potato Leek Soup was not only one of his favorite soups, but also one of his favorite foods, I set myself out on a mission to create the most delicious bowl of it that I could.

I started playing around with some recipes – Some were made creamy with heavy cream, others buttermilk, one even added in some crème fraiche. And, much to my surprise – They all kept the ingredients really simple – Potato, leek, cream, pepper and maybe a sprinkling of chives.

I wanted a bit more.

My version ups the flavorings a bit. Instead of just potato and leek, I threw some shallots in there too. They sweeten things up a bit and give an extra layer of flavor right from the get go.

Close up of bowl of potato leek soup in beige bowl on beige countertop.

After that, I didn’t want to get too complicated – this is Potato Leek Soup after all… I really wanted the potato flavor to shine through. But, for good measure, I threw in a pinch of saffron and a dash of cayenne. Just for that little hint of something extra.

Oh, and instead of using heavy cream or crème fraiche, I lightened this soup up by using greek yogurt as a stand in. Not only is it fat-free, but it also gives a nice tang to the soup while still adding that great rich, creamy texture.

Ingredients needed

Ingredients for potato leek soup labeled on counter.
  • Russet Potatoes 
  • Bone Broth – Or, chicken stock.
  • Greek Yogurt
  • Butter & Olive Oil
  • Leeks – See below for my tips on how best to clean leeks. ⤵ ⤵ ⤵
  • Shallot
  • Celery
  • Dry Vermouth – Or, white wine.
  • Bay Leaf & Dried Thyme
  • Saffron & Cayenne
  • Salt & pepper

How to make it

  • Heat olive oil and butter in a large pot over medium-high heat. Once melted, add leeks, shallot and celery. Saute until softened.
  • Increase heat to high and add white wine. Cook until reduced.
  • Add the chicken stock, potatoes, bay leaf, thyme, saffron & cayenne to the pot and bring to boil.
  • Boil until the potatoes are soft, 15 to 20 minutes.
  • Remove the bay leaf.
  • Add greek yogurt.
  • Using an immersion blender (or in batches in a blender or food processor), blend the soup until smooth. Season to taste with additional salt and pepper.
  • Serve immediately or return to pot and keep warm until ready to serve.
Leeks soaking in bowl of water.
Leeks in large pot.
Softened leeks in pot.
Stock and potatoes added to pot.
Finished potato leek soup in pot.

Recipe tips

  • To easily clean your leeks, thinly slice them and place in a large bowl filled with cold water. Let the leeks soak for a few minutes to allow the grit to sink to the bottom of the bowl. The leeks will float to the top. When ready to use, scoop them out with a slotted spoon or your hands, allowing the grit to remain at the bottom of the bowl.
  • I generally use white vermouth in place of white wine for my cooking. It keeps indefinitely on your counter and lets you keep that good wine for drinking!
  • If you can get your hands on some white pepper, try that in place of black. It’s got a bit more of a delicate flavor and won’t color your soup.
Finished bowl of potato leek soup served in bowl topped with fresh herbs.

How to make ahead and store

  • Refrigerator: Leek and potato soup will last in the fridge for 3-5 days when stored tightly covered.
  • Freezer: You can freeze leek and potato soup for up to three months.

What to serve with it

  • Arugula Salad
  • Baked Chicken Legs
  • Radicchio Salad
  • Pretzel Bites
  • More → 25+ BEST Sides for Potato Soup

Erin’s wine pairings

  • This soup would pair wonderfully with a Sauvignon Blanc, Pinot Gris or Chardonnay.
  • If you’re looking for a red option, go with a light-bodied variety like Pinot Noir or Beaujolais Nouveau.
    Finished bowl of potato leek soup served in bowl topped with fresh herbs.

    More potato recipes

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    • Potato Vindaloo
    • Grilled Potato Salad with Tangy Mustard Dressing
    • Crispy Smashed Potatoes with Mojo Sauce
    • Smoky Chipotle Potato Cheese Soup
    • More → 35+ BEST Potato Recipes

    More creamy soup recipes

    • Hungarian Mushroom Soup
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    Browse More Soup Recipes

    Did you try this recipe?

    If you loved this healthy leek and potato soup, I would appreciate it so much if you would give this recipe a ⭐️star review⭐️! Also, be sure to snap a picture of your finished dish and share it with me on Instagram using the hashtag #platingsandpairings and tagging me @platingsandpairings.

    For more great Platings and Pairings recipes, be sure to follow me on Instagram, TikTok, Pinterest and Facebook.

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    Side view of bowl of healthy potato leek soup next to piece of bread.

    Full Recipe

    Healthy Potato Leek Soup

    This Healthier Creamy Potato Leek Soup uses fat-free Greek yogurt instead of heavy cream and doesn’t skimp on the flavor! Shallots, saffron and cayenne are all used to spice up this creamy soup.
    5 from 32 votes
    Print Pin
    Serves 8 people
    Created by Platings and Pairings
    Prep Time: 5 minutes mins
    Cook Time: 25 minutes mins
    Total Time: 30 minutes mins

    Equipment

    • Large Pot

    Ingredients

    • 1 Tablespoon extra virgin olive oil
    • 1 Tablespoon butter
    • 6 cups bone broth (or chicken stock)
    • 6 russet potatoes (peeled and cut into large pieces)
    • 2 leeks (thoroughly washed and sliced, whites only)
    • 1 shallot (thinly sliced)
    • 2 stalks celery (roughly chopped)
    • 1 bay leaf
    • 1/2 teaspoon dried thyme
    • 1/4 cup dry vermouth or white wine
    • Salt and freshly ground pepper
    • 1 pinch saffron (optional)
    • 1 pinch cayenne (optional)
    • 1 cup fat-free greek yogurt

    Instructions

    • Heat olive oil and butter in dutch oven or large stockpot over medium-high heat. Once foaming has subsided, add leeks, shallot and celery. Saute 5-8 minutes until vegetables have softened.
    • Increase heat to high and add white wine. Cook until evaporated.
    • Add the chicken stock, potatoes, bay leaf, thyme, saffron & cayenne to the pot and bring to boil.
    • Boil until the potatoes are soft, 15 to 20 minutes.
    • Remove the bay leaf.
    • Add greek yogurt.
    • Using an immersion blender (or in batches in a blender or food processor), blend the soup until smooth. Season to taste with additional salt and pepper.
    • Serve immediately or return to pot and keep warm until ready to serve.

    Notes

    How to make ahead & store: 
    • Refrigerator: Leek and potato soup will last in the fridge for 3-5 days when stored tightly covered.
    • Freezer: You can freeze leek and potato soup for up to three months.

    Nutrition

    Calories: 225kcal | Carbohydrates: 36g | Protein: 12g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 4mg | Sodium: 109mg | Potassium: 773mg | Fiber: 2g | Sugar: 5g | Vitamin A: 460IU | Vitamin C: 12.4mg | Calcium: 38mg | Iron: 2mg
    Did you make this recipe?Mention @platingsandpairings or tag #platingsandpairings!

    This recipe was originally published in 2017. It was updated in 2025 to add new photographs. The healthy potato soup recipe remains the same. Enjoy!

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    5 from 32 votes (27 ratings without comment)

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    27 responses

    1. Create/Enjoy
      February 21, 2017

      Yummm!! My mom makes leek and potato soup and I’ve tried a couple times but I’ve never blended it before and sometimes the leeks get kinda watery. Blending is a good idea!
      GORGE photos as always!!

      Reply
      1. Erin
        February 22, 2017

        Thanks so much Suzannah!

        Reply
    2. Pech
      February 22, 2017

      I love the idea of making it healthier here with yogurt and that it adds an extra tang! I would probably still use white wine though instead: I have more of it and 1/4 cup isn’t too much and then I can start sipping the rest of the bottle from then on and through dinner…

      Reply
      1. Erin
        February 22, 2017

        Sounds like a good plan to me Pech! 😉

        Reply
    3. karen
      February 22, 2017

      These photos are beautiful. I love all of the flavors you’ve used in this soup! I can’t wait to try it.

      Reply
      1. Erin
        February 22, 2017

        Thanks so much Karen!

        Reply
    4. Aimee Mars
      February 22, 2017

      Yes! I have just enough leeks leftover from my quiche making yesterday to make this soup today. It looks delicious.

      Reply
      1. Erin
        February 22, 2017

        Thanks Aimee – I hope you get the chance to try it out!

        Reply
    5. telsa
      February 27, 2018

      looks amazing sounds amazing.my hubby only likes cream soups. several recipes for reg chicken soup for me only. what id like to know and i am waiting for my first ever pair eyeglasses, so i might not be seeing the picture right but it looks like a pita or tortilla shell, maybe naan, in the bowl of soup. may i ask what i am seeing please? thanks muchly

      Reply
      1. Erin
        February 27, 2018

        Hi – There is nothing in the soup, just the soup itself. I hope this helps and I hope you enjoy the recipe!

        Reply
    6. Margetmoi
      August 21, 2018

      5 stars
      Just made this for my daughter who has a cold and a sore throat. It was absolutely delicious and the cayenne is lovely when you’re feeling a bit under the weather. Thank you for sharing.

      Reply
      1. Erin
        August 21, 2018

        I’m so happy to hear that you liked! I hope she feels better soon!

        Reply
    7. Lucy
      April 18, 2020

      5 stars
      Can this soup be frozen?
      It was excellent!

      Reply
      1. Erin
        April 20, 2020

        Yep! You can freeze leek and potato soup for up to three months.

        Reply
    8. Beth
      May 19, 2020

      People put tobacco in soup??

      Reply
    9. Gina Evans
      November 4, 2020

      I can’t have any dairy. I was wondering if you could use coconut milk? Do you think it would taste weird?

      Reply
      1. Erin
        November 4, 2020

        I think you can definitely give that a try Gina!

        Reply
    10. Carol McCollum
      February 14, 2021

      A can of white beans added to this would help make the soup even creamier… and will add more fiber & protein!

      Reply
    11. Sheri
      February 10, 2022

      The yogurt curdled when I added it to the hot soup. I used greek yogurt. What went wrong?

      Reply
      1. Tiffany
        September 24, 2024

        Any dairy can curdle if you add it too quickly when its too cold. The best method is to temper dairy into hot things like soups by having it in a bowl or larger measuring cup and ladling a bit of the soup into whatever dairy you’re adding in, in this case yogurt. Stir it into the yogurt. Maybe do this a couple times until its room temp or a bit warm, then add that into the soup. It shouldn’t curdle this way.

        Reply
      2. Jwills
        January 17, 2025

        Whisk a teaspoon of flour into your yogurt first then add to hot liquids and it won’t curdle.

        Reply
    12. Petra
      December 28, 2022

      5 stars
      This was delicious. I used all of the seasonings as per the recipe. The one change I made is that I only blended 1/2 of the soup. It gave the soup a little texture that we liked. Also topped with chopped scallions. It was very flavorful and will make again.

      Reply
      1. Erin
        January 1, 2023

        Thank you Petra!

        Reply
    13. Sally
      August 11, 2024

      5 stars
      Made this and it’s so satisfyingly perfect! I had looked at many other recipes but settled on this one, and I’m glad I did. Next time, I’ll add the saffron. I bet this will really kick things up a notch even more. This soup is creamy and flavorful without the guilt, and my house smells so good!

      Reply
    14. Felicia
      December 4, 2024

      What size russets? They vary in size.

      Reply
      1. Erin
        December 6, 2024

        Hi Felicia – I used medium sized russets for this recipe. Cheers!

        Reply
    15. Janice
      March 26, 2025

      5 stars
      This is a great tasting soup. I modified a bit didn’t smooth it totally. I used goat miIl yogurt. also added some mushrooms. Will make again.

      Reply

    Hi, I’m Erin!

    Can I pour you a glass of wine? Let’s have some fun in the kitchen! Maybe some pasta? A juicy steak? I’ve got loads of yummy, easy recipes for you! Because cooking should feel as comfy as your favorite yoga pants. ♥

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