Low-Calorie Creamy Chicken and Potato Soup

Creamy Chicken and Potato Soup Made Skinny

This lighter version of a classic creamy chicken and potato soup delivers rich flavor without heavy cream or excess fat. It combines tender chicken, diced potatoes, and a mix of aromatic vegetables in a savory, reduced-sodium chicken broth, then finishes with a splash of reduced-fat milk for a silky texture. The result is a comforting, protein-packed bowl perfect for weeknights, lunch or an easy meal prep option. The recipe makes four generous servings at about 217 kcal per serving and can be doubled if you want leftovers. Simple substitutions—like using other white-fleshed potatoes or low-sodium stock—work well and keep the soup flexible and family-friendly.

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Prep Time
20 minutes

Cook Time
35 minutes

Total Time
55 minutes

Course Main Course, Soup

Cuisine American

Servings 4

Calories 217 kcal

Ingredients

1½ cups potatoes, (baking, russet potatoes) peeled and diced
1 cup onions, chopped
1 cup carrots, chopped or sliced
1 cup celery, sliced
3 tablespoons reduced-fat butter or Smart Balance Light
2 teaspoons fresh garlic, minced
½ teaspoon dried thyme
Salt and pepper, to taste
4 cups reduced-sodium chicken broth, I used Swanson’s
2 cups (8 oz) raw chicken breasts, (boneless, skinless), diced into small pieces
1 cup reduced-fat milk (2%)

Instructions

Prepare the vegetables: place the diced potatoes, chopped onions, carrots and sliced celery in a microwave-safe bowl or plate. Microwave on high for about 6 minutes, or until the vegetables are softened but not falling apart. This speeds up cooking and ensures the potatoes will become tender during simmering.
Heat a large nonstick pot over medium heat and melt the reduced-fat butter or Smart Balance Light. Add the minced garlic and the microwaved vegetables, stirring to combine. Season with the dried thyme and a pinch of salt and pepper, adjusting to taste. Sauté for about 3 minutes to develop flavor.
Pour in the reduced-sodium chicken broth and add the diced raw chicken breasts. Stir well to distribute the chicken and vegetables, then increase the heat until the pot comes to a gentle boil. Once boiling, reduce the heat to low and cover partially, allowing the soup to simmer for 20 minutes. Stir occasionally so the potatoes cook evenly and the chicken cooks through.
After 20 minutes of simmering, stir in the reduced-fat milk (2%). Continue to simmer gently for another 10 minutes, uncovered or partially covered, until the chicken is fully cooked and the soup has a slightly thicker, creamy consistency. Adjust seasoning with salt and pepper if needed.
Serve hot in bowls. For garnish, consider a sprinkle of fresh parsley or a small grind of black pepper. This soup keeps well in the refrigerator for 3–4 days and reheats nicely on the stove over low heat—add a splash of milk if it thickens when chilled.

Nutrition

Serving: 2cups
Calories: 217kcal
Carbohydrates: 20g
Protein: 19g
Fat: 7g
Saturated Fat: 4g
Cholesterol: 44mg
Sodium: 769mg
Fiber: 4g
Sugar: 6g
Blue Smart Points: 4
Green Smart Points: 5
Plus Points: 5

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