The comfort of a warm bowl of soup without tummy issues. This recipe for potato soup has been adapted to be a Low FODMAP Baked Potato Soup. In addition, the usual fructan-filled suspect onion has been adjusted only to include the green onion tops.
Baked potato soup has shown up consistently by request for my son's birthday meal in the last few years. And who can blame him? It is like a loaded baked potato in a bowl.
When I first had to adjust my diet to a low FODMAP diet, I wanted to be able to eat this soup with my family. I knew I had to find something to replace the diced onion. Although green onions are pretty, don't discount their flavor - they also pack a mighty flavor punch.
- Potatoes - Russet or Yukon golds work best.
- Bacon - Smoky bacon adds so much flavor.
- Ham - Use leftover ham steaks or diced ham.
- Carrots - I love to use whole carrots and dice them.
- Salt and Pepper
- Chicken Broth - Find one with minimal ingredients, without onion or garlic.
- Sour Cream - I use a full-fat sour cream for the ultimate creaminess. Lactose-free if needed.
- Cheddar Cheese - Sharp cheddar cheese will add more flavor.
- Green Onion - Tops only for low FODMAP.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash FODMAP App at the time of publishing. As always, follow your gut and modify as needed.
A few simple things to meal prep before you make this soup - bake the potatoes, bacon, and carrots. If your oven is already on for supper the night before, throw in the potatoes, bacon, and carrots once the oven is free.
After you bake your potatoes, allow them to cool. Slice in half and scoop insides right into the slow cooker.
Peel carrots and cut them in half once and again to create a fine dice. Make sure they are relatively the same size so they cook evenly.
Cook your bacon on a cooling rack placed on a cookie sheet. Once you have completed one round and there is some bacon grease on the cookie sheet add your carrots.
Scoop up your bacon grease-roasted carrots and let them drain on paper towels. See all of that caramelization - that is FLAVOR!
Place your baked potatoes, carrots, bacon, and ham in a slow cooker on low. After 6-8 hours adjust the temp to warm and add the cheddar cheese and stir until melted. Then add the sour cream.
- Green Onion Tops - If you want to sub out green onion tops for a stronger onion flavor, dice up a white onion and roast it at the same time as the carrots. This is only if you know you can tolerate onion or you do not have restrictions on your modified low FODMAP diet.
- Russet Potatoes - If you want to use a different type of potato I would recommend Yukon golds as another good option.
- Cheddar Cheese - If you want to sub out cheddar cheese for a pepper jack or a Colby Jack both would be delicious options.
Chicken Potato Soup: Instead of ham, you could replace it with diced chicken.
Veggie Potato Soup: Increase your veggie intake and add some broccoli florets! It would be pretty and add some texture.
- 6-Quart Slow Cooker
- Cookie Sheet
- Cooling Rack
To Store: Store any leftovers you have in an air-tight container for up to four days. I would store any toppings in separate containers.
To Reheat: Place a microwave safe bowl in the microwave and heat for 1-2 minutes, string halfway. Add the toppings as you reheat your soup.
Do Not Freeze: This soup does not freeze well with all the dairy. It is a better plan to eat all the leftovers!
Scooping cooled baked potatoes with a spoon is much more pleasant than handling hot ones straight out of the oven.
This soup will taste better the next day!
An easy way to thicken baked potato soup is instant mashed potato flakes. Add them ¼ cup at a time and mix in thoroughly. Once you get a consistency you like, do not add any more.
No. Dairy does not like high heat. However, it is important to have a warm but not boiling soup to add the sour cream to prevent it from breaking or curdling.
No. I have found sprinkling the green onion tops as a topping brings that onion flavor without using an actual onion.
Additional Soup Recipes
Low FODMAP Baked Potato Soup
Baked Potato Soup
- 5 lbs. Russet Potatoes
- 1 lb. Thick Cut Bacon
- 3 Large Carrots - Diced
- 1 teaspoon Koesher Salt
- 1 teaspoon Ground Pepper
- 4 cups Chicken Broth
- 2 cups Diced Ham
- ¼ cup Chopped Green Onion Tops
- 2 cups Sour Cream
- 2 cups Cheddar Cheese - Shredded
- Sour Cream
- Shredded Cheddar Cheese
- Crumbled Bacon - Cooked
- Chopped Green Onion Tops
- Freshly Cracked Ground Pepper
Baked Potatoes: (Can be done at the same time as the Bacon & Carrots)
- Preheat oven to 400°F. Wash and pierce potatoes with a fork. Place the potatoes on the oven rack and bake for 45 - 60 minutes, or until soft.
- Remove the potatoes and let them cool. Another option: Potatoes can be baked several days in advance and kept in the refrigerator.
- Once potatoes are cool enough to handle, cut them in half and scoop out the insides. A spoon works great for this!
Bacon & Carrots:
- In a 400°F oven bake the bacon on a cookie sheet. Cover a cookie sheet with tin foil and place a cooling rack on top. Lay out strips of bacon and bake for 15-20 minutes or until cooked. Drain bacon on a paper towel. Repeat until all the bacon is cooked.
- On the last round of the bacon, spread the diced carrots on the cookie sheet, below the cooling rack. This will allow the carrots to roast in the bacon grease. Bake for 15-20 or until pieces of carrots carmelize.
- Once the bacon is cool, chop it into smaller pieces. Reserve some crumbled bacon for soup toppings.
- In a six quart slow-cooker, add potato pieces, diced ham, ½ cup of the cooked crumbled bacon, roasted carrots, salt, pepper, and green onion. Cook on low for 6-8 hours.
- Thirty minutes before you want to eat, place your slow cooker on warm. Stir in the cheddar cheese until melted. Then stir in the sour cream.
- Serve with additional toppings. The soup will thicken as it cools.