Tasty Low FODMAP Potato Soup

Here is my tried-and-true Low FODMAP Potato Soup recipe, made with simple ingredients like tender potatoes, carrots, and fresh herbs in a creamy, dairy-free broth that’s gentle on sensitive stomachs.

This potato soup has become my go-to comfort food since starting the Low FODMAP diet. I make a big batch every Sunday, and it keeps us warm and satisfied all week long. Perfect for cozy dinner nights, wouldn’t you say?

What Kind of Potatoes Should I Use?

While this recipe calls for Yukon Gold potatoes, you’ve actually got several good options that’ll work well here. Yukon Golds are a solid choice because they’ve got a naturally buttery flavor and they hold their shape while still breaking down enough to help thicken the soup. If you can’t find Yukons, white potatoes or even Russets will do the job – though Russets tend to break down more, which might make your soup a bit thicker. For the best results, try to cut your potatoes into evenly-sized chunks (about 1-inch cubes works well) so they cook at the same rate. If you’re short on time, you can leave the peels on – they’re perfectly edible and add a nice bit of texture to the soup.

Options for Substitutions

Following a low FODMAP diet doesn’t mean you can’t be flexible with this recipe. Here are some handy swaps that keep it tummy-friendly:

• Yukon Gold potatoes: You can use russet or red potatoes instead. If using russets, they’ll give a more fluffy texture, while red potatoes hold their shape better. Both are low FODMAP options.
• Coconut milk: Any lactose-free milk works here. You can use almond milk (check for no high FODMAP additives) or lactose-free heavy cream for a richer soup.
• Gluten-free flour: Cornstarch is a good substitute – use half the amount called for flour. Rice flour works too, using the same amount as regular flour.
• Sharp cheddar: Any aged hard cheese is naturally low in lactose and works well – try Parmesan, aged Gouda, or Swiss cheese.
• Bacon: For a meat-free version, you can skip the bacon and use extra garlic/onion-infused oil for flavor. Just make sure to use low FODMAP certified oils.
• Fresh thyme: Dried thyme works too (use 1/2 teaspoon), or try rosemary or sage – all are low FODMAP herbs.

Watch Out for These Mistakes While Cooking

The biggest challenge when making potato soup is achieving the right consistency – adding all the liquid at once can make it too thin, so start with 3 cups of broth and gradually add more until you reach your desired thickness. A common mistake is overcooking the potatoes, which can make them fall apart and turn your soup grainy – instead, cook them just until fork-tender and they’ll hold their shape while still being creamy. To keep this soup truly low FODMAP, double-check your bacon ingredients since many brands contain hidden garlic or onion powder, and remember to use garlic-infused oil (not regular garlic) as it provides the flavor without the FODMAPs. For the smoothest results, whisk the flour into the fat thoroughly before adding any liquid, and keep stirring as you slowly pour in the broth to prevent lumps from forming.

What to Serve With Low FODMAP Potato Soup?

This cozy potato soup pairs perfectly with a few simple sides that won’t upset sensitive stomachs. A slice of toasted gluten-free bread or a warm gluten-free dinner roll makes the perfect companion for dunking into the creamy broth. For some extra veggies, try a simple side salad made with FODMAP-friendly ingredients like mixed greens, cucumber, and carrots with a light vinaigrette. If you want to make it a heartier meal, you could add some grilled or roasted chicken breast on the side – just keep the seasonings simple with salt, pepper, and herbs like thyme to stay within low FODMAP guidelines.

Storage Instructions

Keep Fresh: This low FODMAP potato soup will stay good in the fridge for up to 4 days when stored in an airtight container. The soup might thicken up a bit in the fridge, which is totally normal for potato-based soups. You can add a splash of lactose-free milk or broth when reheating if needed.

Freeze: While you can freeze this soup, keep in mind that potato soups can change texture slightly when frozen. If you decide to freeze it, store it in a freezer-safe container for up to 2 months. Pro tip: store your toppings separately and add fresh ones when serving.

Warm Up: Gently reheat the soup on the stovetop over medium-low heat, stirring occasionally to prevent the bottom from sticking. You can also microwave it in 1-minute intervals, stirring between each interval. If the soup seems too thick, just add a bit of broth or lactose-free milk until you reach your desired consistency.

Preparation Time	15-20 minutes
Cooking Time	180-480 minutes
Total Time	195-500 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 2000-2200
• Protein: 85-95 g
• Fat: 130-150 g
• Carbohydrates: 160-180 g

Ingredients

For the soup base:

• 2 fresh thyme sprigs
• 2 lb Yukon Gold potatoes (peeled and diced into 1/2-inch pieces)
• 1/2 tsp black pepper
• 3 cups low-fodmap chicken broth
• 6 slices bacon
• 2 tsp kosher salt (I like Morton Coarse Kosher Salt)

For the roux:

• 3 tbsp bacon fat
• 12 fl oz full-fat coconut milk (gives better body than light coconut milk)
• 1 tbsp garlic-infused olive oil (or onion-infused)
• 1/3 cup all-purpose gluten-free flour (for a low-FODMAP option)

For finishing and topping:

• 1 cup sharp cheddar cheese (shredded from a block for best melt)
• 1 cup low-fodmap chicken broth
• lactose-free sour cream
• additional shredded cheese
• 1/2 cup full-fat lactose-free sour cream
• extra crispy bacon
• thinly-sliced green chives

Step 1: Fry the Bacon and Prepare Ingredients

In a large skillet, fry diced bacon until crispy.

Once the bacon is cooked, reserve 3 tablespoons of the rendered bacon grease for later use.

Transfer the crispy bacon to the bowl of a 5-6 quart slow-cooker.

Add chicken stock, fresh thyme, and diced potatoes to the slow cooker and stir well to combine all the ingredients.

Step 2: Slow Cook the Soup

Set the slow cooker to cook on low for 6-8 hours, or on high for 3-4 hours, until the potatoes are completely cooked through and tender.

This will allow the flavors to meld together nicely and ensure the potatoes are soft.

Step 3: Prepare the Low-FODMAP Roux

As the soup cooks, prepare the roux.

Place the reserved 3 tablespoons of bacon grease and infused oil in a small saucepan over medium-high heat until warmed.

Whisk in the low-FODMAP flour until fully combined, cooking for 1 minute while stirring occasionally.

Gradually add canned coconut milk to the flour mixture, whisking continuously until smooth.

Allow the mixture to cook until it simmers and thickens, stirring occasionally to prevent sticking.

Step 4: Combine Roux with Soup

When the roux has thickened, pour it into the slow cooker with the cooked potatoes.

Stir the mixture until well combined, ensuring the roux is evenly distributed throughout the soup.

Add in the cheddar cheese, lactose-free sour cream or yogurt.

Season with salt and pepper, and stir everything together.

Step 5: Final Cooking and Adjustments

Let the soup cook for an additional 10-15 minutes, allowing the cheese to melt and blend with the other ingredients.

For a thicker soup, use a potato masher to smash about half or all of the cooked potatoes while they are still in the slow cooker.

Alternatively, you can use an immersion blender for a smoother consistency.

If you prefer a thinner soup, add an extra cup of warmed low-FODMAP chicken broth.

Stir to combine everything thoroughly, taste, and adjust seasoning with more salt and pepper if needed.

Step 6: Serve and Enjoy

Once the soup reaches your preferred consistency and flavor, it’s ready to be served.

Ladle the soup into bowls and enjoy your warm, savory, low-FODMAP potato soup.

It can be garnished with additional cheese, bacon bits, or fresh herbs for extra flavor.