Low Carb “Potato” (Fauxtato?) Leek Soup

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I don’t know why, but I’ve really been craving potato leek soup lately. I know, it’s a really strange craving to have, but I impulse bought a leek last week, and have been deciding what to do with it for days. I need a hobby. Anyway, this leek obsession got me thinking that I should probably try to make a low carb potato leek soup, and see if that satisfied the craving.

Good news, it did. I wanted to make this recipe fairly simple, because it kind of bums me out when I’m all excited to make something, and realize I don’t have a lot of the ingredients. So, this is a combo of some pantry staples, and a leek. I’m assuming you have a leek if you’re looking up how to make potato leek soup.

This recipe was originally published in my second cookbook, Plant-Forward Keto, but I wanted to share it here. 🙂

I’m so tempted to say that this soup is my favorite, but I feel like I say that about everything. Regardless, this soup is for sure in my top five. It’s creamy and filling, and it’s the perfect way to warm up on a chilly day. This is also pretty simple recipe to execute, so if you’re at beginner level – it’s for you!

Notes on Making Low Carb “Potato” Leek Soup

  • To store: refrigerate in an airtight container for up to 4 days, or freeze up to a month.
  • To reheat: Warm in a covered saucepan over medium-low heat, until the desired temperature is reached.
  • Make It A Meal: Top with a serving of Tempeh Bacon and dairy-free “cheddar” – it’s like a baked potato, but in soup form!
  • This recipe happens to be vegan because I’ve used coconut oil and coconut milk in lieu of butter and heavy cream. However, if you’d really like to use butter and heavy cream, go right ahead!
  • This soup really doesn’t taste at all like coconut, for those of you who are worried.
  • You’ve probably noticed a lack of salt in the ingredients. This is because vegetable stock is incredibly salty, and you might want to hold off on adding salt until you’ve reached the dinner table.
  • I actually opted to use Better Than Bouillon in place of vegetable stock, because it’s more convenient and I don’t use stock enough to keep a thing of it around.
  • An immersion blender will be your best friend with this recipe, but you can use a regular blender, so long as it’s heat-safe.
  • If you don’t have Herbes de Provence, you could use a poultry seasoning blend, or your preferred seasoning blend (like this one from Bragg’s).
  • You can also make your own Herbes de Provence blend by mixing up any of the following: thyme, rosemary, marjoram, oregano, savory, basil, fennel seed and lavender.
  • While I strive to provide accurate nutrition information, there are variations across brands and types of ingredients. So, if you’re using other brands than those mentioned, your macros may be different. All nutrition info is calculated from the USDA values for each ingredient, unless a brand is specifically mentioned (or no generic listing is available), and are for information purposes only! 
  • Net carbs for this recipe, 8.9g total carbs – 1.6g fiber = 7.3g net carbs

Low Carb “Potato” Leek Soup

Print Recipe
Course dinner, Lunch, Soup
Cuisine American
Keyword keto vegan, vegan keto, vegan low carb
Prep Time 10 minutes
Cook Time 25 minutes
Calories 128


  • 1 medium leek
  • 1 tbsp coconut oil or olive oil
  • 2 -3 cloves garlic, minced
  • 12 oz riced cauliflower 340g, or about 3 cups
  • 2 1/2 cups of vegetable stock or broth 600ml
  • 1/2 cup full fat coconut milk (120ml)
  • 1 tsp herbs de Provence
  • 1 bay leaf
  • 1/4 tsp cracked pepper plus extra, for garnish
  • 2 tbsp sliced chives for garnish


  • Prep the leek by slicing off the leafy part and the root; quarter the remaining stalk lengthwise. Rinse off the leek (they're usually really sandy) and slice it crosswise.
  • Heat the oil in a heavy soup pot or Dutch oven over medium heat. Add the leek and cook for about 5 minutes, until the leek has softened. Stir in the garlic and cook for another minute.
  • Add the riced cauliflower, broth, coconut milk, herbes de Provence, bay leaf and pepper and stir to combine. Cover and cook another 20 minutes, stirring occasionally, until the cauliflower has completely softened.
  • Remove the bay leaf and blend the soup with an immersion blender until smooth. Alternatively, carefully pour the soup into a blender and blend until smooth.
  • Divide the soup among four bowls, and garnish with chives and pepper.


To calculate net carbs – subtract the grams of fiber, allulose and sugar alcohols (if applicable) from the total grams of carbohydrates in the recipe. 
For this recipe, 8.9g total carbs – 1.6g fiber = 7.3g net carbs


Serving: 0.25recipe | Calories: 128kcal | Carbohydrates: 8.9g | Protein: 2.4g | Fat: 9.2g | Fiber: 1.6g
Low Carb "Potato" Leek Soup | Vegan, LCHF and keto-friendly!

Join the Conversation

  1. Hi – to substitute dairy for this recipe, how much would we use? Would we use 1 tablespoon of butter instead of the oil? And Half a cup of half-and-half? Thank you!

    1. Hi Rose! You are correct on both accounts. You can substitute in the dairy 1:1 in this recipe. So, 1 tbsp of butter and a half cup of half-and-half sounds perfect! 🙂

  2. Can you freeze this soup? If not, how long will it keep in the fridge?

    1. Liz Author says:

      Hi Isabel! You can definitely freeze this. 🙂

      You could also store it for up to five days in the fridge.

  3. Do you just put the cauliflower into the food processor with the grater blade? I’ve never made riced cauliflower. I’m assuming you make it and not buy it? Thanks much!

  4. Can someone give me an idea on how to “rice” cauliflower? I don’t see anything in the method as to how to do that. Much thanks!

    1. Hi Suzy, great question! You can buy riced cauliflower in most stores, but you can also just process raw cauliflower in your food processor until it’s about the size of rice grains. You can also grate raw cauliflower on a box grater to the same effect. Since the cauliflower will be processed here, you can also just chop it into small-ish bits. 🙂

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