It’s Soup Month with Creamy Baked Potato Soup Recipe


Image by Cindy Silver, MS, RD, LDN

Can you imagine anything more comforting than a bowl of homemade soup in January? Kids who come in from running, skating, building a snowman or playing in the fresh, winter air love a warm-me-up lunch or dinner. So here’s a Baked Potato Soup recipe, lightened up and ready for the entire family to enjoy!

How to Make Potato Soup into a Meal

  • Add a side plate of cut up cucumbers, carrots, celery and olives + whole grain crackers with peanut butter or sunflower butter + 1% milk
  • Add a side salad of spinach/lettuce, tomatoes and canned tuna + a fresh orange + water
  • Add a side half sandwich of lean ham, lettuce and tomato + a mix of grapes and banana slices + 1% milk

Creamy (Lightened Up) Baked Potato Soup – 4 to 6 servings

4 Meat-free bacon strips

1 tablespoon Extra virgin olive oil

1 medium Onion, peeled and chopped

2 cloves Garlic, peeled and minced

5 tablespoons Butter (unsalted)

1/4 cup Whole wheat flour

3 1/2 cups Nonfat skim milk

3 Russet potatoes, washed, peeled and cubed into dice-sized cubes

2 Green onions (plus 1-2 extras for garnish), washed and thinly sliced

1 cup Reduced-fat shredded cheddar cheese (or shred your own)

Black pepper to taste

Salt to taste

1/2 cup Light sour cream

How to:

1. Cook meat-free bacon according to directions. Set aside.

2. In a medium-sized saucepan, heat olive oil on medium and sauté onions and garlic until translucent, about 5-6 minutes.

3. In a large pot, melt butter over medium heat. Whisk in flour until butter is lightly browned, about 1-2 minutes. Whisk in the milk, stirring constantly, until slightly thickened, about 4-5 minutes.

4. Add potatoes, green onions, sautéed garlic and onions. Stirring constantly, bring to a boil. Reduce heat to low and simmer for 15 minutes, or until potatoes are cooked. Continue to stir so that soup doesn’t stick to bottom of the pan.

5. Just before serving, stir in light sour cream, salt and pepper.

6. Serve hot, topped with crumbled, cooked meat-free bacon and extra green onions.

One More Soup Opportunity

If you find that your vegetable drawer in the fridge is overflowing, then try making a Homemade Vegetable Soup. Substituting vegetables in this type of a recipe is perfectly OK....and recommended!

Which soup will delight your family?


Cindy Silver is a licensed, registered dietitian who served on Piedmont Parent's 2015 Fit Family Challenge expert panel. Follow her on FacebookTwitterPinterest and visit her website.

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About this Blog

Nibbles of Nutrition

About This Blog

Cindy Silver is a licensed, registered dietitian. She is the owner of Market Basket Nutrition, a nutrition education business, and is a Nutrition Services Provider for Blue Cross and Blue Shield of North Carolina. She has a master’s degree in Food Science and Nutrition. 

She works with families to help them master the skills of good nutrition for healthier and happier lives. She believes that everyone can improve their nutrition and feel better by taking time to write tasty and healthy menus, get more organized in the grocery store and then cook simple and delicious meals at home. 

She also enjoys fresh air exercise, cooking, gardening, traveling and kids. She lives in Winston-Salem with her husband and their son is a senior at Appalachian State University in beautiful Boone, NC. Visit her website at

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