This creamy Low FODMAP Potato Leek Soup is made with garlic-infused olive oil, tender leek greens, Yukon gold potatoes, and lactose-free milk. This recipe creates a silky, savory, and rich soup that is gentle on your digestion. It is perfect for a cozy lunch or light dinner and makes enough for the whole family.

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Low FODMAP Potato Leek Soup Ingredients

2 tbsp garlic-infused olive oil
2 large leeks, green parts only, thinly sliced (about 2 cups packed)
2 medium carrots, diced (optional)
4 medium Yukon gold potatoes, peeled and diced (about 700g)
4 cups low FODMAP vegetable broth (or chicken broth)
1 bay leaf
1/2 tsp dried thyme (or 1 tsp fresh thyme leaves)
3/4 tsp salt, plus more to taste
Black pepper, to taste
3/4 cup lactose-free milk (or unsweetened almond milk)
2 tbsp lactose-free sour cream or plain yogurt (optional)
1 tbsp lemon juice
Optional topping: chopped chives, scallions, or garlic oil

How To Make Low FODMAP Potato Leek Soup

Sauté the greens: Heat the garlic-infused oil in a large pot over medium heat. Add the sliced leek greens and carrots (if using). Cook for 5–7 minutes, stirring often, until the vegetables are softened.
Simmer the vegetables: Add the diced potatoes, broth, bay leaf, thyme, salt, and pepper to the pot. Bring the liquid to a gentle boil, then reduce the heat to a simmer.
Cook until tender: Let the soup cook for 15–20 minutes. The soup is ready for the next step when the potatoes are very tender and fall apart easily when pierced with a fork. Remove the bay leaf.
Blend the soup: Use an immersion blender to puree the soup directly in the pot until it is smooth and creamy. If you use a regular blender, work in small batches and be careful with the hot liquid.
Add the creaminess: Stir in the lactose-free milk, lemon juice, and sour cream or yogurt (if using).
Season and serve: Taste the soup and add more salt or pepper if needed. Warm it gently for 2–3 minutes, then serve hot with your favorite toppings.

Recipe Tips

Use Leek Greens Only: The white bulb of the leek is high in fructans, which can upset a sensitive stomach. However, the dark green leaves are low in FODMAPs and safe to eat. They provide that essential onion-like flavor without the risk.
Choosing Potatoes: Yukon Gold potatoes are the best choice for this soup. They have a naturally buttery flavor and a creamy texture that blends much better than starchy Russet potatoes.
Garlic-Infused Oil: Since regular garlic is not low FODMAP, garlic-infused oil is your secret weapon. The garlic flavor is infused into the oil, but the indigestible carbohydrates are filtered out.
Control the Texture: If you prefer a rustic soup, you can blend only half of the mixture. This leaves some chunks of potato and carrot for texture while still thickening the broth.

What To Serve Potato Leek Soup

This soup is rich and filling, so it pairs well with light, crisp sides. Serve it with a slice of toasted gluten-free sourdough bread or a low FODMAP dinner roll for dipping. A fresh salad with spinach, cucumber, and a simple olive oil dressing cuts through the richness of the potato. For a classic combination, top the soup with crispy bacon bits or chopped chives.

How To Store Potato Leek Soup Leftovers

Refrigerate: Let the soup cool completely, then store it in an airtight container in the refrigerator for up to 3–4 days.
Freeze: You can freeze this soup for up to 2 months. However, soups with milk or dairy can sometimes separate slightly when thawed. To fix this, simply reheat it gently on the stove and whisk it well to bring the texture back together.

Low FODMAP Potato Leek Soup Nutrition Facts

Serving Size: 1 bowl (approx. 1/4 of recipe)

Calories: 245 kcal
Total Fat: 9g
Saturated Fat: 1.5g
Cholesterol: 5mg
Sodium: 720mg
Total Carbohydrate: 38g
Dietary Fiber: 4g
Sugars: 5g
Protein: 5g

Frequently Asked Questions

Can I use regular milk? If you do not need to follow a strict low FODMAP or lactose-free diet, you can absolutely use regular cow’s milk. The result will taste the same.
Do I have to peel the potatoes? Yes, it is best to peel the potatoes for this recipe. The skins can become tough when boiled and will create a gritty or grainy texture when you blend the soup.
Why add lemon juice? Potatoes and leeks are very savory and earthy ingredients. The small amount of lemon juice adds a “pop” of acidity that wakes up the flavors and makes the soup taste brighter and less heavy.
Is this recipe vegan? It can easily be vegan. Just use vegetable broth, unsweetened almond milk (or another plant-based milk), and a dairy-free yogurt alternative.

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