Lactose-free sweet potato soup

Lactose-free sweet potato soup

If you are seeking a warming and flavoursome meal that is gentle on the stomach, you have come to the right place. Our creamy and satisfying lactose-free sweet potato soup recipe showcases the natural sweetness of sweet potatoes, combined with aromatic onions, garlic, and a touch of warmth from red curry paste. The best part? It is completely free from lactose, making it a fantastic option for those wanting to be mindful of their lactose intake.


Step 1
  • Peel and chop the onion. Press the garlic. Peel the sweet potatoes and cut into cubes.
Step 2
  • Heat oil in a pan. Add curry paste and fry onion, garlic, and sweet potatoes for a few minutes. Add bouillon and cook covered for 20 minutes.
Step 3
  • Blend the soup, add milk, and season with salt and pepper. Drizzle yogurt over the soup and garnish with breadcrumbs or salted pumpkin seeds and coriander if desired.

After adding the creamy lactose-free whole milk to the soup, it is generally best to heat it through to ensure an even texture. Heating it helps to blend the added dairy ingredient with the rest of the soup, ensuring a smooth and even consistency. It is important to heat it gently and avoid boiling it to prevent the dairy from curdling or separating. Stirring the dish while heating can help to distribute the heat evenly and ensure a lovely, consistent texture.

Questions about lactose-free sweet potato soup

With a recipe for sweet potato soup without lactose everyone can enjoy the deliciously warming dish. To learn more about lactose-free sweet potato soup, have a look at our answers to the most frequently asked questions below.

How to make lactose-free sweet potato soup?
Easy sweet potato soup without lactose is quick and easy to prepare from scratch, making it a good choice for busy weeknights. Start by peeling onion, garlic, and sweet potatoes. Then chop the onion, press the garlic, and cut the sweet potatoes into cubes. Heat up some oil to fry red curry paste and vegetables for a few minutes. Pour some stock into the pan, cover it, and allow the ingredients to cook for about 20 minutes. Blend the soup, add lactose-free whole milk, and season with salt and pepper. Serve it warm with yoghurt drizzle and a garnish of breadcrumbs, salted pumpkin seeds, and coriander.
What to serve with lactose-free sweet potato soup?
Serving lactose-free sweet potato soup with some well-chosen toppings or sides can enhance the eating experience. Crunchy toppings are a great choice for soups in general as they provide a nice textural contrast to creamy dishes. This is why we suggest serving this delightful one with breadcrumbs and/or salted pumpkin seeds. A side of crusty bread can also do the trick. Fresh herbs like coriander or parsley will provide additional freshness and either zesty citrus or peppery notes.
Can you freeze lactose-free sweet potato soup?
Yes, leftover lacto-free sweet potato soup can easily be frozen for later use. Freezing can extend its shelf life for up to 3 months. To freeze it, allow the soup to cool completely, then transfer it to airtight, freezer-safe containers or freezer bags, leaving some space for expansion. When you are ready to enjoy what is left, thaw the lactose-free sweet potato soup in the fridge overnight and reheat it on the stovetop or in the microwave until heated through. The former method is more gentle and retains flavour and texture better.
How long does lactose-free sweet potato soup last in the fridge?
Lactose-free sweet potato soup can typically last for about 3 to 5 days when stored properly in the fridge. To maximize its shelf life, it is important to cool the soup quickly and store it in an airtight container. Make sure the soup is completely chilled before placing it in the fridge. If you notice any changes in odour, texture, or taste, or if the lactose-free sweet potato soup appears mouldy or discoloured, it is best to discard it.
Products used
Arla® LactoFREE whole milk.

Nutritional values

Nutritional value, per

Fibre 14.1 gram fibers
Protein 20.7 %
Carbohydrates 107.3 %
Fat 29.2 gram


Garlic clove
Sweet potatoes
500 g
Olive oil
1 tbsp
Red curry paste
1 tbsp
500 ml
Arla Lactofree whole milk
300 ml
Flake salt and pepper
To serve
Natural yoghurt
100 ml
Breadcrumbs /salted pumpkin seeds/fresh coriander

Make a creamy sweet potato soup without lactose

Using sweet potatoes in soup is a great idea as they have a naturally sweet and rich flavour that adds depth and complexity. When cooked and blended, these root vegetables have a smooth and creamy texture that lends itself well to soups as they help create a velvety consistency. As such, lacto-free sweet potato soup is a hearty and satisfying dish that provides a great sense of fullness. The sweetness of the potatoes is balanced by the savoury and aromatic qualities of the onion and garlic. The addition of red curry paste brings a mild level of heat and complexity to the dish, along with a hint of spiciness and a depth of flavour. The bouillon, of course, contributes a rich and savoury base, enhancing the overall taste of the lacto-free sweet potato soup. When properly seasoned, the wonderful combination of humble ingredients creates a harmonious blend of sweet, savoury, and slightly spicy flavours sure to satisfy your tastebuds.

The same creaminess and flavour without lactose

The best way to make lacto-free sweet potato soup creamy beyond compare is to use well-selected dairy products. Creamy whole milk does the job nicely, enhancing the texture and enriching the flavour. The creaminess of the whole milk balances the flavourful, slightly spicy red curry paste to ensure a tasty lacto-free sweet potato soup with a great mouthfeel. The fact that the dairy no longer has lactose in it does not change its ability to enhance texture and enrich flavour. It simply enables everyone to enjoy all that a creamy lacto-free potato soup has to offer. If you are on the look-out for more great everyday recipes without lactose, we recommend having a look at our lacto-free frittata with spinach and our lacto-free guacamole sandwich. Both are tasty options that are as easy to prepare as they are to devour.

Serve it with lacto-free yoghurt for a creamy and round flavour

Lacto-free sweet potato soup is even better when served with great toppings. Yoghurt without lactose is one such topping. Not only do the white streaks create a beautiful contrast against the colourful soup, it also makes the dish creamier and more delicious. The roundness provided by the whole milk without lactose is both enhanced and off-set by the dairy product. Unlike mild-tasting milk, yoghurt has a natural tang and a light acidity that infuses the soup with freshness. The yoghurt also has the added benefit of leaving a cooling feeling on the palate. This makes it a great topping for a warm and slightly spicy dish like lacto-free sweet potato soup with red curry.

Add some crunch to balance out the soft creaminess

Soups are great when you need a gentle meal to warm you from the inside and out. But the uniform texture calls for some crunchy toppings to keep things interesting with every bite. Breadcrumbs are an excellent way to add texture and crunch to your lacto-free sweet potato soup. The textural contrast created by pairing crunchy toppings like these with the creamy dish makes the eating experience more engaging. They can also be used to infuse the dish with additional flavour as you can easily make your own breadcrumbs using different herbs and spices. Another nice way to add crunch is to sprinkle the lacto-free potato soup with salted pumpkin seeds. These seeds have a nutty, earthy, and slightly sweet flavour. When roasted and salted, they develop a crispy texture and a rich, toasty flavour that enhances their savoury notes. Their savouriness makes them a delightful topping.

Use fresh coriander or other herbs to make the dish complete

To add a final touch, sprinkle your yoghurt-drizzled soup with crunchy toppings with some fresh herbs. Herbs are a great way to brighten dishes and create balance. For a lacto-free sweet potato soup, we suggest opting for the bold flavours provided by, for example, coriander or parsley. Coriander has a vibrant flavour with citrusy, floral notes, while coriander is slightly peppery. Both will suit the overall flavour profile of the soup immensely well, depending on which type of taste you prefer. Greens like rucola can, similarly to fresh herbs, provide freshness. Try it with your lacto-free sweet potato soup or take the idea for a spin with our recipe for lacto-free tortilla pizza with serrano ham and rocket first.

Ideas for adjusting the recipe

One of the reasons soups are so easy to love is because they are so versatile. Below we present a selection of great ingredients to add to take the flavour in different directions if you want to alter your recipe for sweet potato soup from time to time.

Sweet potato and carrot soup

Experience a delightful harmony of flavours by adding carrots to the mix. The natural sweetness of tender sweet potatoes intertwines with the vibrant essence of carrots, creating a soup that is both complex and satisfying. Each spoonful bursts with a gentle sweetness and a touch of earthiness, making this lacto-free sweet potato soup variant a perfect bowl of comfort for any day of the year.

Butternut squash and sweet potato soup

Another great option is butternut squash. The creamy, nutty essence perfectly complements the natural sweetness of the potatoes. The velvety soup dances on your taste buds, delivering a rich and comforting combination that warms you from the inside out. It is a deliciously satisfying soup that is sure to become favourite for the colder months, especially if even more warming spices are added as well.

Red pepper and sweet potato soup

The succulent sweetness of roasted red peppers intertwines with the natural sweetness of sweet potatoes, creating a symphony of flavours that will leave you wanting more. Each spoonful reveals a delightful balance of tanginess and sweetness, making this version of lacto-free sweet potato soup an irresistible treat for your senses.

Leek and sweet potato soup

The tender sweetness of sweet potatoes meets the subtle and onion-like essence of leeks, resulting in a velvety soup that is both comforting and refreshing. Every spoonful offers a gentle combination of flavours, creating a heart-warming and satisfying experience that will make your taste buds sing. The leeks enhance the depth of your lacto-free sweet potato soup to ensure a flavourful dish for everyone to savour.

Sweet potato soup with chicken

This hearty variation takes the classic lacto-free sweet potato soup to new levels of satisfaction. Tender pieces of chicken join forces with the creamy sweetness of sweet potatoes, resulting in a comforting and filling soup that will warm both body and soul. It is the perfect choice when you crave a wholesome and flavourful meal.