Healthy Sweet Potato Soup Recipe

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I used to love making potato soup, clam chowder, and other potato-based soups and stews. Now that we don’t eat white potatoes very often, I hadn’t made any of them in years. I found my old potato soup recipe when I was cleaning out my cabinets, and decided to try a sweet potato version instead.

The results were amazing, and I didn’t miss the white potatoes at all! Here’s how to make it:

How to Make Creamy Sweet Potato Soup

Soup is already pretty healthy, so it’s easy to make substitutions that make the recipe really nutrient-dense. I used sweet potatoes instead of white potatoes for higher nutrients and to avoid the inflammatory nature of white potatoes. To avoid the soup becoming overly sweet, I also used a winter squash.

To cook the sweet potatoes and squash, I either peel, dice, and then boil them, or roast them in the oven and then peel and dice them when they’re cooked. The second option is a great choice if you have the time because the flavor is fantastic and it’s much easier to peel and cut them up that way.

After the sweet potatoes and squash are cooked and diced I puree half of them with stock, coconut milk for creaminess, and spices. The spice mixture adds depth and flavor. Black pepper and cayenne give this soup a bit of a bite, while garlic, basil, and thyme meld the flavors beautifully.

I add the remaining sweet potatoes and squash cubes to the pureed soup and add a pound of whatever protein I have around as well. Leftover chicken works great and ground beef, sausage, and bacon can all be cooked and added really quickly.

If you are a potato soup person, try this recipe!

Easy Freezer to Table Tip

I have to be very organized to get healthy meals on the table 3 times a day. One of the ways I’m able to do this is by prepping meals ahead of time and sticking them in the freezer for a later meal. Soups are a great choice for freezing. They are easy to make in bulk, easy to freeze, and easy to reheat!

Here’s how to do it:

  • Cool soup to room temperature.
  • Divide soup into freezer-safe containers (I prefer glass). Don’t overfill as the soup will expand as it freezes.
  • Label and freeze for up to 1 month.

Take it out of the freezer the night before you want to serve the soup. This helps it thaw before reheating. If you’re in a hurry and you have stored the soup in glass, you can place the glass container in a bowl of room temperature water (not hot) to help with thawing.

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Loaded Sweet Potato Soup Recipe

A filling and nutritious sweet potato based soup.


  • Peel and chop the squash and sweet potatoes. 

  • In a large pot, boil at least 2 quarts of water and add the chopped squash and sweet potatoes.

  • Cook until fork tender, then drain and let cool slightly.

  • Using a blender, hand blender, or food processor, blend half of the cooked squash and sweet potatoes with the stock, coconut milk, and spices until smooth.

  • Return it to the pot.

  • Stir in the other half of the cooked squash and sweet potatoes to the pot with the pureed half.

  • In a large skillet, brown the meat you are using if not already cooked and add to pot when cooked.

  • Thinly slice the onions and cook in the skillet with coconut oil or butter until soft and add to pot.

  • Heat pot on low heat until the soup is warmed.

  • Serve with optional toppings such as crumbled bacon, cheese, green onions, and roasted squash seeds, and a side salad.


  • Don’t throw out those squash seeds! Toss them with a little olive oil and spices and roast at 325°F until crunchy for a delicious and nutrient-dense snack or soup topping.
  • You may want to try roasting the squash and sweet potato in the oven to make peeling easier and to give your soup a deeper flavor. Just skip the boiling step in the directions and proceed directly to pureeing.


Serving: 1.5cups | Calories: 363kcal | Carbohydrates: 26g | Protein: 11g | Fat: 25g | Saturated Fat: 19g | Cholesterol: 24mg | Sodium: 534mg | Potassium: 633mg | Fiber: 3g | Sugar: 7g | Vitamin A: 12098IU | Vitamin C: 5mg | Calcium: 50mg | Iron: 3mg

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Want More Soup Recipes?

Whenever someone in the family is sick or we all need a hearty and warm meal, I turn to soup! Here are my favorite recipes:

  • Chicken Vegetable Soup – A perfect soup to support you through a cold or flu, this recipe is full of healthy ingredients.
  • Miso Soup – This recipe is perfect for a cold day and is simple to prepare. It also offers some probiotics (in the miso) which is great for supporting digestion and the immune system.
  • Garlic Soup – Garlic is one of the most potent herbs that has been used for centuries for colds, flu, and more. This soup is a perfect combination of garlic and bone broth to support optimal health.
  • French Onion Soup – This healthy soup is way better than the packet kind and is much healthier too!
  • Creamy Chicken Kale Soup – This recipe includes healthy chicken and kale (plus other veggies) with a dairy-free creamy broth.

What’s your favorite soup? Share below!

This healthy and grain free sweet potato soup recipe is hearty and nutritious with sweet potato, winter squash, onions, broth and meat.