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Healthier Soup Series: Loaded Baked Potato

November 26, 2025

Creamy, cheesy, piled with bacon and sour cream — loaded baked potato soup is the ultimate comfort food. The problem? All that richness usually comes with a side of saturated fat, sodium and calories.

But here’s the good news: with just a few swaps, you can enjoy all the flavor without all the calories.

“Comfort foods like loaded baked potato soup don’t have to be off limits,” says Ulysses Wu, MD, chief epidemiologist at Hartford HealthCare. “Making a few smart substitutions lightens things up, while keeping the taste you crave.”

Here are four simple swaps to try.

1. Lighten the base

Loaded baked potato soup usually starts with butter, cream and whole milk. Delicious, but heavy.

“Swapping in low-fat milk or unsweetened plant-based milk can cut the fat significantly,” Dr. Wu says. “You can also use pureed potatoes or cauliflower to get that creamy base without relying on cream.”

But be careful – some of those plant based milks are loaded with extra sweetener.

> Related: Healthier Soup Series: French Onion

2. Go easy on the bacon

Yes, it may be your favorite part. But it’s also one of the biggest culprits when it comes to sodium and saturated fat.

“Try using turkey bacon, or just cut back on the portion size,” says Dr. Wu. “A sprinkle for flavor goes a long way without overwhelming the bowl.”

For a vegetarian option, try smoky roasted chickpeas or even a dash of smoked paprika for that same savory kick.

“There are even some delicious, smoky, plant-based meat substitutes that can be used,” Dr. Wu notes.

3. Swap out the sour cream

Traditional sour cream adds texture, but also plenty of calories.

“Plain Greek yogurt is a great alternative,” Dr. Wu says. “It adds protein and plenty of flavor, while keeping the creamy texture we all love.”

You could even use something decadent like crème fraiche, Dr. Wu suggests. It’s higher in fat, but you can use less as a little goes a long way.

> Related: 7 Easy Swaps to Make Any Soup a Little Healthier

4. Go heavy on the vegetables

A soup built on potatoes alone can be filling, but not always balanced.

“Mixing in different vegetables like carrots, celery or broccoli boosts fiber and nutrients,” says Dr. Wu. “It also helps you feel satisfied without needing as much cheese, bacon or cream.”

Loaded baked potato soup can still be on the menu — just with a lighter touch.

“With a few changes, you can keep the flavor without having to worry about your diet,” says Dr. Wu. “It’s about balance, not deprivation.”