Leek and potato soup is an Irish cream soup traditionally made with leeks, potatoes, and heavy cream. Rich and creamy with a hint of smoky flavor, this low FODMAP version of leek and potato soup (with added bacon) can be easily made in the Instant Pot or slow cooker and is dairy-free, Paleo, Whole30 and majorly delicious.
Please note: while low in FODMAPs, this soup recipe is high in fat, which can be an additional symptom trigger for some people with IBS.
Jump to:
- Why Low FODMAP Leek and Potato Soup with Bacon?
- Are leeks low FODMAP?
- Why Leeks are Better than Onions
- How to Chop and Clean a Leek for Low FODMAP Cooking
- Instant Pot / Slow Cooker Leek and Potato Soup
- Necessary Equipment
- Low FODMAP Leek and Potato Soup: Ingredients & Success Tips
- Low FODMAP Leek and Potato Soup with Bacon (Instant Pot / Slow Cooker)
- Related Recipes
Why Low FODMAP Leek and Potato Soup with Bacon?
Because...bacon. Bacon obviously adds amazing flavor to the soup but also a textural element. Traditionally leek and potato soup is fully pureed, which I find a smidge boring if I'm being honest. The bacon serves both as a garnish and as part of the soup. Also, if you add the word "bacon" to the title of any recipe, it is typically more attractive to some people from the get-go. Bacon is not a hard sell.
However, bacon, while being low FODMAP, does add more fat to the soup, which can be an additional symptom trigger for people with IBS. You could potentially leave it out and just use the garlic oil, but the flavor balance would probably be off as I've only tested this soup with bacon. Leek and potato soup in general calls for a lot of fat as the potatoes absorb so much of the fat and flavor.
Are leeks low FODMAP?
While the white bulb part of the leek is high in FODMAPs, the dark green leaf portion is lower in FODMAPs. According to Monash University's Low FODMAP Diet App, the dark green leaves of a leek are low FODMAP in servings of up to 1 cup or 100 grams. That's a ton of leek you can eat in one serving! While people typically throw the dark green leaves away and only use the white bulb portion, the dark green leaves actually add amazing flavor to a dish. They act as a great onion substitute, which is high in FODMAPs.
Why Leeks are Better than Onions
While they are a bit more expensive than onions, I actually prefer dealing with leeks over onions as:
- They are rarely strong enough to make you cry;
- Don't make your hands reek after handling them; and
- Don't give you as bad of breath as onions do.
Honestly, even if my stomach can tolerate onions someday in the future, I think I will still be cooking with leeks as they are so much nicer to deal with.
How to Chop and Clean a Leek for Low FODMAP Cooking
If you're intimated by leeks, that's very understandable, but they're way easier to deal with than you might think. You've got this!
To chop and clean a leek, I first quickly rinse the entire leek off before placing it on my cutting board. Then, I slice the dark green portion of the leek horizontally until I have the quantity I desire, like so:
Then, I put the chopped leek into a small bowl of water, making sure to separate the center portions that wrap around each other. I also gently jostle the leek to encourage the dirt to fall off and to the bottom:
The leek leaves will float, and the dirt that was on them will fall to the bottom of the bowl. The leeks in the pictures aren't very dirty, but some leeks are dirtier than others.
Lastly, I scoop out the leaves at the top of the bowl with my hands, place them on a paper towel, and blot them dry:
You may want to toss out the lighter yellow portions of the leek and just use the dark green parts. The yellow portions may not be as low in FODMAPs. I typically use them and they don't seem to bother me, but everyone is different.
Instant Pot / Slow Cooker Leek and Potato Soup
As mentioned, this low FODMAP leek and potato soup recipe can be made in either the Instant Pot or the slow cooker. The Instant Pot is my kitchen gadget of choice as everything can be quickly made in the same pot. However, I don't feel like people should have to buy an expensive appliance to have access to amazing food that won't upset their stomach. Slow cookers tend to be more common and accessible to people, so I try to make my Instant Pot recipes slow cooker-adaptable when it makes sense to do so.
Necessary Equipment
Low FODMAP Instant Pot Leek and Potato Soup
The equipment I use to make this low FODMAP leek and potato soup in the Instant Pot includes:
- 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker
- Chopping board and knife
- Measuring cups and spoons
- Small bowl (for cleaning leeks)
- Scissors (for cutting bacon - it's weird but fast and effective)
- Plastic spoon(s) (for sautéing, stirring, and scraping)
- Slotted spoon
- Large plate
- Paper towels
- Immersion blender
Low FODMAP Slow Cooker Leek and Potato Soup
The equipment I use to make this low FODMAP leek and potato soup in the slow cooker includes:
- Slow cooker (I use a 6-quart Crock-Pot)
- Large skillet with high sides or a dutch oven
- Chopping board and knife
- Measuring cups and spoons
- Small bowl (for cleaning leeks)
- Scissors (for cutting bacon - it's weird but fast and effective)
- Heat-resistant spatula
- Slotted spoon
- Large plate
- Paper towels
- Immersion blender
Low FODMAP Leek and Potato Soup: Ingredients & Success Tips
Bacon
To start this recipe, I hit sauté on the Instant Pot, or if making the soup in the slow cooker, place a large skillet with high sides or a dutch oven on medium heat on the stove top. I immediately add the bacon, chopped into ½-inch pieces, and sauté until crisp, stirring frequently.
Whole slices of bacon don't fit well in the Instant Pot, so it's best to chop it up as we want it to be in small pieces in the end anyway. An easy way to do this is to just hold the bacon over the Instant Pot (or skillet) and cut it with scissors, allowing the cut pieces to fall into the pot / skillet. I use scissors to chop food all the time, which some people find weird, but it's easy and efficient. If you'd prefer to chop your bacon with a knife on a chopping board, that's perfectly fine, too.
Once sautéed, I remove the bacon with a slotted spoon to a plate covered with paper towel. I leave the bacon fat in the pot / skillet.
Garlic-infused olive oil
Once the bacon has been removed, I add 2 tablespoons of garlic-infused olive oil to the pot / skillet and swirl the pot / skillet to combine the oil with the bacon fat. This may seem like an excessive amount of fat in addition to the bacon fat already there, but it gets absorbed by the potatoes and creates fantastic flavor. Again, if your body doesn't tolerate fat well, this recipe may not be for you.
Leeks
Then, I add the chopped leeks and sauté for 3 minutes, stirring frequently. For detailed information on how to chop and clean leeks and their FODMAP content, see the sections above.
Chicken Bone Broth
When I'm done sautéing the leeks, I hit "Cancel" on the Instant Pot / remove the skillet from heat and add 1 cup of the chicken bone broth to the pot / skillet. I wait 15 seconds and then scrape the bottom of the pot / skillet clean with a plastic spoon or spatula.
If making this soup in the Instant Pot, I then add the remaining 2 cups of broth to the pot. If making it in the slow cooker, I add the skillet contents into the slow cooker, scraping the skillet contents into the slow cooker with a heat-resistant spatula to get every bit into the slow cooker. Then, I add the remaining 2 cups of broth to the slow cooker. Adding the broth incrementally keeps things from getting too splashy in the pot / skillet when scraping, etc.
Herbs & Spices
I add the following herbs and spices to the pot and stir:
- Dried chives
- Sea salt
- Ground black pepper
- Dried thyme or fresh thyme leaves
- Smoked paprika
Potatoes:
Lastly, I add the chopped potatoes to the pot / slow cooker and stir to spread them evenly in the broth. I use red potatoes as I feel they have the best flavor, but russet potatoes or Yukon gold/yellow potatoes would work. I leave the skins on my potatoes because 1) I'm lazy, 2) they're packed full of nutrients, and 3) they give the soup an earthy, rustic flavor. However, if you're not fond of an earthy, rustic flavor for your leek and potato soup, feel free to peel the potatoes.
Pressure Cook / Slow Cook
If making the soup in the Instant Pot, I close the lid, set the pressure release value to "Sealing" (if the model of Instant Pot requires it), press the "Pressure Cook" button, and set the timer for 10 minutes.
If making the soup in my Crock-Pot, I close the lid and cook for 5 hours on high or 8 hours on low or until the potatoes are super tender.
Coconut Cream
Once the soup is done cooking, I quick release the pressure in the Instant Pot / open the lid of the slow cooker and allow the soup to cool for a few minutes. Then, using an immersion blender, I carefully blend the soup to my desired consistency. I prefer to leave my soup a bit chunky; however, feel free to blend it until just smooth if that's your fancy. Be careful not to over-blend the soup as it will become gummy.
Then, I add the coconut cream and two-thirds of the reserved bacon and stir. Using coconut cream instead of traditional heavy cream keeps this recipe low FODMAP as well as dairy-free. Monash University has tested coconut cream for FODMAPs, and it is low FODMAP in servings of up to ¼ cup or 60 grams.
You can buy canned coconut cream or stick a can of coconut milk (not containing inulin) in the refrigerator overnight so that the cream rises to the top of the can. Then, you can scrape the cream off the top and use it in the soup. The remaining coconut milk can be used in other recipes, like my Low FODMAP Creamy Bacon Mushroom Chicken Thighs.
Taste, Garnish, and Serve
After stirring in the coconut cream and bacon, I taste the soup and adjust the seasonings if needed. I chop the remaining ⅓ of the bacon into smaller pieces and use it as well as fresh chopped chives and freshly ground black pepper for garnish (optional).
Low FODMAP Leek and Potato Soup with Bacon (Instant Pot / Slow Cooker)
Equipment
- Instant Pot or
- Dutch oven or a large skillet with high sides (if using a Crock-Pot)
Ingredients
- 6 strips nitrate-free low sodium bacon, cut into ½-inch pieces*
- 2 tablespoons garlic-infused olive oil
- 1 ½ cups leek, dark green leaves only, thinly sliced*
- 2 pounds red potatoes or your white potatoes of choice, peeled or unpeeled, chopped into 1-inch pieces
- 3 cups low FODMAP chicken bone broth
- 1 tablespoon dried chives
- 1 ½ teaspoons sea salt
- ½ teaspoon ground black pepper
- ½ teaspoon dried thyme or ½ tablespoon fresh thyme leaves
- ½ teaspoon smoked paprika
- ½ cup coconut cream*
- Chopped fresh chives and freshly-ground black pepper, for garnish (optional)
Instructions
Instant Pot Instructions:
- Sauté bacon: Hit "Sauté" on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. Add chopped bacon to the pot, and sauté until crisp, about 8 minutes. Using a slotted spoon, remove bacon pieces to a plate covered in paper towel, leaving the bacon fat in the pot. Set bacon aside.
- Sauté leeks: Add garlic-infused oil to the pot and swirl to coat. Add leeks and sauté for 3 minutes, stirring frequently.
- Add broth and scrape: Hit “Cancel” on the Instant Pot. Add 1 cup of the chicken bone broth, wait about 15 seconds, and scrape the bottom of the pot clean with a plastic spoon. Add the remaining 2 cups of broth.
- Add herbs and spices: Add dried chives, salt, pepper, thyme, and smoked paprika to the pot and stir. Add chopped potatoes and stir again to distribute evenly in the broth.
- Pressure cook: Close the lid and set the pressure release valve to "Sealing." Press the "Pressure Cook" button and set the timer for 10 minutes.
- Blend: Once the cooking cycle has completed, quick release the pressure. Open lid and allow the soup to cool for a few minutes. Using an immersion blender, carefully blend the soup to your desired consistency, leaving some of the soup chunky or blending the soup until just smooth (do not over-blend).
- Add remaining ingredients: Add coconut cream and ⅔ of the reserved bacon to the soup and stir. Taste the soup and adjust seasonings as desired. Chop the remaining ⅓ of the bacon into small pieces. Garnish with the chopped bacon, fresh chopped chives and/or freshly ground black pepper (optional). Serve and enjoy.
Slow Cooker Instructions:
- Sauté bacon: Place a large skillet with high sides or a dutch oven on the stove top on medium heat. Add the chopped bacon pieces and sauté until crisp, about 8 minutes. Using a slotted spoon, remove bacon to a plate covered in paper towel, leaving as much fat in the skillet as possible.
- Sauté leeks: Add garlic infused olive oil to the skillet and swirl to coat. Add leeks and sauté for 3 minutes, stirring frequently. Pour 1 cup of the chicken bone broth into the skillet and scrape up anything on the bottom of the pan. Remove skillet from heat.
- Pour into slow cooker: Carefully pour skillet contents into a slow cooker (I use a 6-quart Crock-Pot), using a heat-resistant spatula to scrape every bit of soup into the slow cooker. Add the remaining 2 cups of chicken broth to the slow cooker.
- Add herbs and spices: Add dried chives, salt, pepper, thyme, and smoked paprika to the slow cooker and stir. Add chopped potatoes and stir again to distribute evenly in the broth.
- Slow cook: Set slow cooker timer for 8 hours on low or 5 hours on high.
- Blend: Once the cooking time is finished, turn off slow cooker and remove lid, allowing the soup to cool for a few minutes. Using an immersion blender, carefully blend the soup to your desired consistency, leaving some of the soup chunky or blending the soup until just smooth (do not over-blend).
- Add remaining ingredients: Add coconut cream and ⅔ of the reserved bacon to the soup and stir. Taste the soup and adjust seasonings as desired. Chop the remaining ⅓ of the bacon into small pieces. Garnish with the chopped bacon, fresh chopped chives and/or freshly ground black pepper (optional). Serve and enjoy.
Notes
- Bacon: To easily chop the bacon, while the Instant Pot / skillet is warming up, I hold the bacon strips over the pot / skillet and cut them into ½-inch pieces with scissors. It's weird but super easy! Although low in FODMAPs, according to Monash University's Low FODMAP Diet App, bacon is high in fat, which affects gut motility, and when consumed in large amounts, can be an additional symptom trigger for some people with IBS.
- Leek: Monash University deems dark green leaves of a leek to be low FODMAP at 1 cup of chopped leek per serving.
- Coconut cream: Per Monash, coconut cream is low FODMAP in servings of up to ¼ cup or 60 grams per serving. You can buy canned coconut cream at some stores or stick a can of coconut milk (not containing inulin) in the refrigerator overnight. The cream will rise to the top of the can, which you can scrape off to use in your soup. The remaining coconut milk can be used in other recipes, like my Low FODMAP Creamy Bacon Mushroom Chicken Thighs.
- Cooking times represent those for the Instant Pot only.
- Servings: Makes six 1 ¼ cup servings for a total of 7 ½ cups.
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