Creamy Potato Leek Soup

Potato leek soup is one of those recipes that proves simple ingredients can still make a really satisfying meal. Potatoes, leeks, garlic, broth, and a few herbs come together into a creamy soup without needing a lot of fuss.

I also think potatoes get unfairly pushed into the “bad carb” category. They’re a whole food and a good source of potassium, vitamin C, vitamin B6, and fiber. As with most carbohydrates, what you eat them with matters. Pairing potatoes with protein, healthy fats, and vegetables makes for a much more balanced meal.

This soup is easy to make, naturally gluten-free, and can easily be made dairy-free.

Serves: 6 Prep time: 15 minutes Cook time: 30–35 minutes

Ingredients

• 2 tablespoons extra virgin olive oil, butter, or ghee

• 3 large leeks

• 3 cloves garlic, minced

• 2 pounds Yukon Gold potatoes, peeled if desired and chopped into 1-inch pieces

• 4 cups chicken broth or vegetable broth or bone broth

• 1 teaspoon dried thyme or 1 tablespoon fresh thyme

• 1 bay leaf

• 1 teaspoon sea salt, plus more to taste

• Freshly ground black pepper

• 1 cup unsweetened full-fat coconut milk, whole milk, half-and-half, or cream

• 1 tablespoon fresh lemon juice, optional

• Fresh chives or parsley for serving

Preparing the Leeks

Leeks can hold quite a bit of dirt between their layers, so they need a good rinse before cooking.

Cut off the dark green tops and root ends. Slice the white and light green portions lengthwise and then into thin half-moons. Place the sliced leeks in a large bowl of cold water and separate the pieces with your hands. Let the dirt settle to the bottom, then lift the leeks out of the water rather than pouring everything through a strainer.

Instructions

1. Heat the olive oil, butter, or ghee in a large soup pot over medium heat.

2. Add the cleaned leeks and cook for 6–8 minutes, stirring occasionally, until softened but not browned.

3. Add the garlic and cook for another 30–60 seconds.

4. Add the potatoes, broth, thyme, bay leaf, salt, and pepper.

5. Bring the soup to a gentle boil, then reduce the heat and simmer for about 20 minutes, or until the potatoes are completely tender.

6. Remove the bay leaf.

7. Use an immersion blender to blend the soup until you reach your preferred consistency. I like it mostly smooth with a little texture left in it. You can also carefully transfer the soup to a blender in batches.

8. Stir in your milk or cream of choice and warm gently for another 2–3 minutes.

9. Taste and adjust the salt and pepper. Add a small squeeze of fresh lemon juice if you want to brighten the flavor.

10. Serve topped with fresh chives or parsley, cracked black pepper, and a drizzle of extra virgin olive oil.

Make It Dairy-Free

This recipe is very easy to make dairy-free. Use olive oil instead of butter and finish the soup with full-fat unsweetened coconut milk. You can also skip the milk entirely. Yukon Gold potatoes become naturally creamy once blended, so the soup really doesn’t need much added dairy to have a great texture.

Want More Protein?

Potato leek soup is delicious, but it isn’t particularly high in protein on its own. I would think of this as part of the meal rather than the entire meal.

Pair it with:

• Roasted chicken or turkey

• Chicken sausage

• Salmon

• Steak or tenderloin

• A salad topped with chicken, shrimp, or eggs

• Shredded chicken stirred directly into the soup

Using a good-quality chicken or bone broth can also add a little more protein.

A Note About Potatoes

Potatoes are often lumped into the “bad carb” category, but nutrition is rarely that black and white.

Potatoes provide potassium, vitamin C, vitamin B6, and fiber. They can absolutely be part of a healthy diet, especially when they’re eaten as part of a balanced meal.

There’s also an interesting benefit when potatoes are cooked and then cooled. Some of their starch converts into resistant starch, which isn’t fully digested in the small intestine. Some of it travels to the large intestine, where it can act more like fermentable fiber and feed beneficial gut bacteria.

You don’t have to eat your potatoes cold to make them healthy, but it’s another reminder that whole foods are often more complex than simply labeling them “good” or “bad.” Blood sugar response also depends on the full meal. Adding protein, fat, vegetables, and fiber alongside potatoes can help slow digestion and create a more balanced glucose response.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days.

It will thicken as it sits, so add a splash of broth or milk when reheating if needed. Reheat gently, especially if you used dairy.

The Bottom Line

Potatoes don’t need to be something you avoid. This is a simple whole-food recipe that combines vegetables, broth, herbs, and healthy fats into an easy fall meal. Pair it with a good source of protein and you have a comforting, balanced dinner that doesn’t require a lot of work. Enjoy!