Potato Leek Soup

5 from 57 votes

This healthy Potato Leek soup is a simple classic recipe made with potatoes, leeks, garlic and broth - a smooth and creamy vegetarian soup!

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This potato leek soup is a creamy, velvety smooth soup that will have you saying “so good” after that first spoonful! There’s just something about a creamy potato soup that is so soothing and comforting, especially with a crusty piece of bread to dip in it. I love potato leek soup for that very reason, and decided to create a healthier version of potato leek soup to enjoy at home. This recipe is made without any flour, cream, or butter, yet it doesn’t lack in flavor at all.

 healthy potato leek soup in a bowl with a slice of toasted bread

There’s nothing quite like a warm bowl of Potato Leek Soup to bring feelings of comfort and nostalgia. This age-old recipe has been around forever… but what if we could give it a modern spin, ensuring it’s just as satisfying but a tad lighter? That’s exactly what this healthier version of the classic Potato Leek Soup promises. Leeks and hearty Yukon Gold potatoes come together with tang sour cream for a twist on a classic.

Table of Contents

  2. Summary
  3. Ingredients to Make Potato Leek Soup
  4. Popular Substitutions & Additions
  5. How to Make Potato Leek Soup
  6. Tips For Making the Best Potato Leek Soup
  7. How to Store and Reheat Potato Leek Soup
  8. Frequently Asked Questions
  9. For more vegetarian soups:
  10. Potato Leek Soup Recipe


Cuisine Inspiration: American
Primary Cooking Method: Stovetop
Dietary Info: Vegetarian, Gluten Free
Key Flavor: Hint of onions, savory, tart
Skill Level: Easy


  • Naturally Creamy: With Yukon Gold potatoes as a base, this soup achieves a creamy texture without the need for heavy creams or flours.
  • Rich in Nutrients: Leeks, a cousin of onions and garlic, offer a wealth of vitamins and minerals, particularly Vitamin A, Vitamin C, and Vitamin K.
  • Lighter Caloric Load: By using sour cream and low-sodium vegetable broth, we’ve managed to cut down on excess sodium and fat without sacrificing the soup’s iconic rich taste.
  • Simple Ingredients: This recipe is a testament to the magic that happens when everyday ingredients, like leeks and potatoes, are combined just right. It’s both gourmet and accessible.
  • Versatile Serving Options: Whether you dress it up with watercress or pair it with your favorite rustic bread, this soup can adapt to casual weeknight dinners or formal gatherings alike.

Ingredients to Make Potato Leek Soup

  • Oil: For cooking. I like to use olive oil, but vegetable oil will work well.
  • Leeks: Leeks add a nice mild onion flavor to the soup. They are high in vitamins A, C and K and are a great source of fiber.
  • Garlic: Use freshly minced garlic for the best flavor.
  • Potatoes: Potatoes are a great ingredient to include in your well-balanced diet. They are rich in antioxidants and lots of nutrients.
  • Seasonings: Salt, pepper, thyme, bay leaves.
  • Broth: I use a vegetable broth to keep this recipe meat-free, but you can also make it with chicken stock if you prefer.
  • Sour cream: Sour cream is a great way to get that creamy texture without the need for unhealthier heavy cream. I prefer to use full fat, but you can use low fat if you prefer.
  • Use a Different Onion: If leeks aren’t readily available or you’re seeking a different flavor, onions or green onions can be a good substitute.
  • Swap Out the Potatoes: Instead of Yukon Gold potatoes, feel free to use Russet or red potatoes. The texture might slightly differ, but the taste remains delicious.
  • Use Greek Yogurt: Greek yogurt makes a great sub for sour cream. You will want to use full fat. Just replace at a 1:1 ratio.
  • Ditch the Dairy: If you’re vegan or lactose-intolerant, substitute the sour cream with vegan sour cream, coconut milk, or almond-based creams.
  • Experiment with Herbs: While this recipe calls for dried thyme, rosemary or sage can be a fragrant alternative.
  • Opt for Different Garnishes: Instead of watercress, try garnishing with fresh chives, parsley, or even a sprinkle of cheddar cheese for an extra touch of flavor.
 healthy potato leek soup in a white bowl

How to Make Potato Leek Soup

  1. Cook the leeks in the oil until they soften.
  2. Add the garlic, potatoes, thyme, salt and pepper.
  3. Combine and cook for a few minutes.
  4. Add the stock and bay leaves and simmer.
  5. Blend smooth and stir in the sour cream.
  6. Serve!
healthy potato leek soup in a white bowl next to a spoon

Tips For Making the Best Potato Leek Soup

  1. Use starchy potatoes like Yukon Gold or Russet for this soup. The starchy potato will break down more easily than a waxy potato, and give it a smoother texture.
  2. Cook the soup in a heavy bottomed pot or Dutch oven. This will distribute the heat more evenly so you won’t get hotspots that can burn the bottom.
  3. If making ahead of time, let the soup cool completely before storing it.
  4. The easiest way to blend the soup is with an immersion blender. You can use a stand mixer if you need. Blend it in portions and be careful as it will be very hot.

How to Store and Reheat Potato Leek Soup

Storing: After allowing the soup to cool to room temperature, transfer it to an airtight container. This practice helps to maintain the soup’s freshness and flavor. Store the container in the refrigerator.

Reheating: When it’s time to savor the soup again, consider the following reheating methods:

  1. Microwave: Pour the desired portion of soup into a microwave-safe bowl. Cover it with a microwave-safe lid or plastic wrap, ensuring a small corner is left open to allow steam to escape. Heat in 60-second intervals, stirring in between, until the soup reaches your preferred temperature.
  2. Stovetop: Warm the soup on medium heat, stirring occasionally. If the soup appears too dense after refrigeration, add a bit of broth or water to adjust its consistency. Once warm, remove from heat and serve.

How long will Potato Leek Soup last in the fridge?

Potato Leek Soup, when stored properly in an airtight container, will stay fresh and flavorful for up to 4-5 days in the refrigerator. It’s recommended to consume it within this timeframe to ensure the best taste and quality.

Can I freeze the soup?

Absolutely! Potato Leek Soup freezes quite well. Once cooled, pour the soup into freezer-safe bags or containers, leaving a bit of space at the top for expansion. Label with the date and content, and store flat in the freezer. The soup can be frozen for up to 2-3 months. When ready to use, thaw overnight in the fridge and then reheat using the above methods.

Frequently Asked Questions

Why are only the white and light green parts of leeks used in the recipe?

The white and light green parts of leeks are tender and have a milder, sweeter flavor, which makes them perfect for soups. The dark green tops can be tougher and have a stronger taste, but they’re excellent for making stocks or broths.

Can I make this soup vegan?

Absolutely! To make this soup vegan, you can swap out the sour cream for a plant-based alternative like cashew cream or a dairy-free yogurt.

What do you serve it with?

I like to enjoy this soup with some toasted crostini for a really warming and filling meal. It’s great with garlic bread or a nice fresh side salad. This is great for a full meal, but can easily be served as a sit down appetizer too.

My soup is too thick. How can I adjust the consistency?

If your soup turns out too thick, you can gradually add more vegetable broth or water while reheating until it reaches your desired consistency. Remember to adjust the seasoning if needed.

This healthy potato leek soup is a simple classic recipe that's made with potatoes, leeks, garlic and vegetable broth. For healthy swaps, I use olive oil instead of butter, use sour cream instead of heavy cream and skip the flour. It makes a smooth, creamy and velvety soup that's nourishing for your body and soul!

To add a bit of spring to the soup, serve it with some fresh herbs on top. The fresh tastes compliment the mellow creamy healthy potato leek soup. And make sure to try my crouton recipe to add to the soup!

For more vegetarian soups:

If you’ve tried this healthy-ish feel good Healthy Potato Leek Soup recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

Potato Leek Soup

This healthy Potato Leek soup is a simple classic recipe made with potatoes, leeks, garlic and broth – a smooth and creamy vegetarian soup!
5 from 57 votes
Servings 6 servings
Course Soup
Calories 242
Prep Time 5 minutes
Cook Time 55 minutes
Total Time 1 hour


  • 2 tablespoons olive oil
  • 4 large leeks white and light green parts only, roughly chopped (about 5 cups)
  • 3 garlic cloves minced
  • 2 pounds Yukon Gold potatoes peeled and chopped
  • 1 teaspoon salt
  • ¼ teaspoon black pepper
  • ½ teaspoon dried thyme
  • 6 cups low sodium vegetable broth
  • 2 bay leaves
  • ½ cup sour cream
  • Fresh watercress for serving
  • Toast/crostini for serving


  • Heat the oil in a large stockpot or dutch oven over medium heat.
  • Add the leeks, and cook, stirring occasionally, until the leeks begin to soften, about 10 minutes. Next, add the garlic, potatoes, thyme, salt and pepper, and cook for about 5 minutes.
  • Add the vegetable broth and bay leaves, and bring to a boil. Reduce the heat to low, and simmer for 30 to 40 minutes, or until the vegetables are tender.
  • Use an immersion blender to blend until smooth and consistent without any vegetable chunks. Fold in the sour cream and adjust seasoning to your taste.
  • Serve with fresh watercress and toast, if desired


Storage: Store any leftovers in an airtight container. They will last about 4-5 days in the fridge.
Freezing Instructions: You can also freeze the soup in for up to 3 months. To re-heat, thaw in the fridge overnight and microwave until heated through. Or simply microwave straight from the freezer until heated through.


Serving: 1g, Calories: 242kcal, Carbohydrates: 31g, Protein: 9g, Fat: 10g, Saturated Fat: 3g, Cholesterol: 9mg, Sodium: 501mg, Potassium: 967mg, Fiber: 4g, Sugar: 3g, Vitamin A: 1110IU, Vitamin C: 25mg, Calcium: 114mg, Iron: 6.7mg

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Cuisine American
Course: Soup

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