Loaded Sweet Potato Soup Recipe

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Wellness Mama » Blog » Recipes » Soup & Stew Recipes » Loaded Sweet Potato Soup Recipe

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.

Loaded Sweet Potato Soup Recipe

A filling and nutritious sweet potato based soup.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Calories 363kcal
Author Katie Wells


8 servings


Optional Soup Toppings

  • 8 strips bacon (cooked and crumbled)
  • ½ cup shredded cheese
  • ¼ cup green onion (chopped)
  • ½ cup pepitas (or squash seeds, roasted)


  • 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.


Nutrition Facts
Loaded Sweet Potato Soup Recipe
Amount Per Serving (1.5 cups)
Calories 363 Calories from Fat 225
% Daily Value*
Fat 25g38%
Saturated Fat 19g119%
Cholesterol 24mg8%
Sodium 534mg23%
Potassium 633mg18%
Carbohydrates 26g9%
Fiber 3g13%
Sugar 7g8%
Protein 11g22%
Vitamin A 12098IU242%
Vitamin C 5mg6%
Calcium 50mg5%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.


  • 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.

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

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.
  • Sweet Potato Zuppa Toscana Soup – Inspired by the Olive Garden soup, with a lot of veggies added in!

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.


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Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


31 responses to “Loaded Sweet Potato Soup Recipe”

  1. Stephanie Avatar

    This recipe is sooo good. My family had a little trouble with it being spicy, but it might be because I made the potato portion with the spices earlier in the day so the spices had time to steep. Maybe next time I’ll lighten up on the peppers.
    Thank you, Katie, for taking the time to do what you do. You have been my go-to for healthy foods and products for several years. Ps. The marshmallows are SO fun!

  2. Malena Avatar

    At what temperature and for how long should I roast the squash and sweet potatoes for? Thanks!

  3. Dave Avatar

    Thnx so much for your wonderful recipes! Need them, love them, hope they all remain on your website forever and ever!

  4. Amanda Jones Avatar
    Amanda Jones

    5 stars
    This soup was delightful! In Taiwan we have already started getting summer heat but for some reason today was right back to being chilly and gray, so I decided to try out this recipe. My husband is a huge fan of sweet potatoes, and luckily they have been all over every produce market and stand lately. Next time I might use just one onion as the flavor was a bit strong for my preference, but still darn tasty! Thanks for sharing it with us 🙂

3.88 from 41 votes (39 ratings without comment)

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