Low Calorie Dairy Free leek potato soup recipe

This year I’m all about losing weight. You can tell from my Slimming world recipes for sure but I’m also looking at more low-calorie meals and free from meals. This is why I created this recipe. Not only is it a dairy-free potato and leek soup recipe it’s also a low-calorie potato and leek soup recipe.

I wasn’t sure if I should call this a dairy-free potato and leek soup recipe or a low-calorie potato and leek soup recipe. I went with the dairy-free option in the end but either way, you can use it for each. If you’re trying to watch your figure, fight the Christmas weight with a healthy alternative or cut out dairy, this is the meal for you!

Now I won’t lie, if you’re free for the photos I will disappoint you. There are not many nice photos you can take of a dairy-free potato and leek soup recipe I’m afraid but I tried my best. Do you have a favourite healthy soup recipe?

leek and potato soup
potato and leek soup

Dairy Free Potato and Leek Soup options

Dairy is one of the things I’m looking to cut down on this year. My partner has an intolerance to dairy and although he can eat it, he shouldn’t. This is why you’ll be seeing a lot more dairy-free recipes just like this dairy-free leek and potato soup recipe!

Although it doesn’t have cream or butter like other recipes, you can still use dairy alternatives if you wish. Although in our opinion it isn’t needed and it still tastes amazing. Like eating a fluffy cloud, I will say it’s one of the best potato and leek soup recipes I’ve made and that’s why I’ll make it again and again.

The great thing about this recipe is you won’t have to go out of your way to buy any fancy ingredients, most of the bits you need you’ll have in the kitchen already. The main thing I needed to go out and buy because I don’t buy it randomly without having a recipe for it was leeks.

Equipment To Make Dairy Free Potato Leek Soup Recipe

So again most people can easily throw most of the ingredients in a soup maker and then leave it to run, with minimal effort and who doesn’t love an easy soup maker recipe? However, that’s not the method I used with this recipe. If you want a soup maker recipe, try this amazing and very popular Syn Free Butternut Squash and Sweet Potato Soup Recipe.

If you’re making this recipe like me and without a soup maker, there are a few equipment bits you’ll need. Take a look at my list below to see what I use when I make a dairy-free leek potato soup recipe. I will also add the soup maker that I use in case you want to go down that route.

Take a look at the affiliate links below to see what I use to make my Low-Calorie Dairy-Free leek potato soup recipe!

Morphy Richards Soup Maker

If you want to start making soup maker soup recipes then you need a soup maker. I would totally suggest getting this Morphy Richards soup maker. I’ve used mine for 5+ years now and it’s still going strong. Most of the time I’ll set it to smooth when I make my soups but you can also use a chunky setting that’s great for recipes like this chunky vegetable soup recipe!

Making healthy soup recipes has never been easier! I used to make soup on the hob and it would literally take hours. Now it takes 5-10 minutes to prepare the ingredients and 20 minutes for the soup maker to work. That’s a soup dinner made in under 30 minutes, it can’t get much better than that.

It doesn’t matter if you’re making Cualiflower soup or chunky vegetable soup because the soup maker can literally blend any food up, not matter hard potato or soft leek!

The Best Non-Dairy Alternatives To Use

When it comes to using alternatives to dairy I would normally go with sunflower spread, it’s rich, creamy and tastes great with pretty much anything you use it with. I always use it with mash and it really brings out the flavour.

I would also always suggest going with soya milk. I know a lot of people like to use coconut milk or other nut alternatives but I’m not a fan. I use almond milk in hot chocolates and that’s about it I’m afraid. I will be going out of my comfort zone this year and trying new things but I’m not sure if I’ll like it.

What non-dairy alternatives do you use in your cooking? Are you like me and go for soya or do you prefer nut milk?

Dairy Free potato leek soup recipe

Low Calorie Leek Potato Soup Recipe

I did mention before that this isn’t just a dairy-free leek and potato soup recipe but also a low-calorie leek and potato soup recipe. I wanted to touch base on low-calorie meals. I am trying to make more, I did make a very yummy Vegetable Vegetarian Pie Recipe – Low Calorie Vegetable Pie Recipe so you should try that out.

Every time I make a recipe please do look in the recipe card because you will not only find the number of calories per portion but you’ll also find a recipe breakdown and the total cost for the dish so you’ll be able to make low-calorie budget meals.

If you’re wondering how many calories per portion with this low-calorie leek and potato soup recipe, each portion only have 192 calories! Which is hardly anything and you can enjoy some without feeling guilty!

Leek & Potato Soup Recipe Card

This recipe happily feeds my family without any arguments, let me know if you love it as well. It’s super easy to make, tastes amazing and there are no fiddly bits throughout. If you’re making it for a special occasion you could try adding something spicy but I don’t personally think it needs it.

Remember if you need more you can just double the recipe, I doubt you’ll be able to make it in a soup maker if you do that though. If you make it let me know in the comments what you thought and don’t forget to check out my other soup recipes if you love soup as much as I do!

Dairy Free leek potato soup recipe

Dairy Free Leek Potato Soup Recipe

A tasty soup that is full of goodness, just what you need.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Dinner, Lunch, Soup
Cuisine British
Servings 4 People
Calories 172 kcal


  • Soup Maker
  • Large Pot
  • Hand Blender


  • 500 g Leeks Sliced
  • 300 g Potato Peeled and Diced
  • 300 ml Dairy-Free Milk I used Soya
  • 1 Litre Water
  • 1 Vegetable Stock Cube
  • 1 tbsp Low Calorie Spread
  • Salt & Black Pepper


  • Remove the outside leaf and the root ends. Cut the leek in half and then slice them up.
  • Place the leeks in a large colendar and rinse with water to make sure there is no dirt.
  • In a large pot, add 1 litre of water and bring to a boil, then vegetable stock cube and diced potato. Leave to simmer until the potatoes are soft. This will take 15 – 20 minutes.
  • In a large frying pan, add the low-calorie spread and melt, add the leeks and fry until the leeks are softened around 6 – 9 minutes. Have the heat at a medium temperature.
  • Once the leeks are cooked, add them to the potatoes and leave to cook until the potatoes are fully cooked.
  • Once the potatoes are cooked, remove them from the heat, Using the hand blender, blitz the leeks and potatoes until it makes a smooth soup. Once the soup is smooth, add the milk and blitz together again until it ia fully cooked.
  • Add salt and pepper to taste, then serve and enjoy.


*Prices correct as of January 2022
*This is 0.5 Syns per serving
Leeks 500 g 305 kcal £0.98
Potatoes 300 g 276 kcal £0.15
Soya Milk 300 ml 130 kcal £0.25
Vegetable Stock Cube 1 12 kcal £0.03
Low Fat Spread 5 g 45 kcal £0.05
TOTAL   768 kcal £1.46
PER SERVING   192 kcal £0.37
Keyword Dinner, Leek, Lunch, One Pot, Potato, Slimming World, Soup

Don’t forget to tag me in any photos you post on Instagram to let me know that you’ve made the soup. If you want, add a little bit of herb on top like in my picture and give it a little kick, plus it looks good in photos! Add me on Pinterest as well and show all your friends and family the different recipes you’ve been making!

Low-Calorie Dairy-Free leek potato soup recipe!

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