Gluten-free & Dairy-free
If you’re looking for a comforting, nutrient-packed meal that’s simple to make and perfect for busy nights, this healthy kale sweet potato soup will become your new favorite. It’s warm, creamy, dairy-free, and loaded with ingredients that support energy, hormonal balance, and overall wellness—especially for women over 40. BUT the whole family will love this even your kids!
This one-pot soup comes together quickly and makes amazing leftovers for lunch, meal prep, or cozy evenings when you need
something nourishing without the effort.
🥣 How to Make Healthy Kale Sweet Potato Soup
This recipe is quick, simple, and full of flavor. Here’s how to make this nourishing bowl:
- Sauté for flavor.
Heat the coconut oil in a large pot, then sauté the garlic and chopped sweet potato until fragrant and slightly softened. - Build the soup base.
Pour in the broth (bone broth gives extra protein and nutrients!) and add the quinoa. Bring to a boil and cook for 15 minutes, allowing the sweet potato and quinoa to soften. - Add in the veggies.
Stir in the chopped kale and frozen corn. Simmer for 10 more minutes until the kale is tender and the soup thickens slightly. - Make it creamy.
Turn the heat down and add the coconut milk and natural peanut butter. Warm gently—don’t boil—to create that silky texture. - Season well.
Add generous amounts of salt and pepper to bring out all the flavors.
Your healthy kale sweet potato soup is ready to ladle into bowls and enjoy!
🌿 Ingredients for This Healthy Kale Sweet Potato Soup
- Kale
- Frozen corn
- Sweet Potato
- Broth of choice (I prefer chicken bone broth for extra protein)
- Natural peanut butter
- Coconut milk
- Quinoa
- Garlic
- Coconut oil
- Generous salt & pepper
💪 Why This Soup Is So Healthy
There’s a reason this recipe is called healthy kale sweet potato soup—each ingredient supports your body in powerful ways, especially for busy, overwhelmed women needing grounding, energy, and nourishment.
✨ Bone broth – Supports gut health, joints, skin, and immunity with protein and collagen.
✨ Kale – High in fiber, antioxidants, and vitamins K, A, and C.
✨ Sweet potato – Offers steady energy, beta-carotene, and minerals that nourish hormones.
✨ Quinoa – A complete protein that keeps you full and stabilizes blood sugar.
✨ Coconut milk & peanut butter – Healthy fats essential for hormonal balance and satiety.
This soup is:
✔ Dairy-free
✔ Gluten-free
✔ Loaded with protein + fiber
✔ Naturally creamy
✔ Perfect for weekly meal prep
If you are a big fan of soup, go ahead and try these other recipes! Like this Creamy Roasted Butternut Squash Soup!
❤️ Why We Love Soup (Especially This One!)
There’s something magical about soup—especially a bowl of healthy kale sweet potato soup filled with whole-food ingredients that fuel your mind and body.
Soup is loved for so many reasons:
- It’s deeply comforting and grounding.
- It’s one of the easiest ways to pack in nutrients.
- It supports digestion, energy, and bloating relief.
- It helps you slow down and reconnect with your body.
- It tastes even better the next day.
For busy moms, women juggling work and family, and anyone wanting simple nourishment—soup is your best friend.
And this one? It’s a cozy, creamy, nutrient-dense bowl of goodness you’ll come back to all winter long.
I hope you enjoy this soup as much as we do!
Much Love, Nadia
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December 8, 2025
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November 18, 2025
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October 10, 2024
Cozy Kale & Sweet Potato Soup (Dairy-Free, Nourishing, and So Easy!)
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Loading...Make this healthy kale sweet potato soup in one pot! A dairy-free, protein-rich recipe with kale, sweet potato, quinoa, and coconut milk.
Ingredients
- 1 bunch kale, chopped
- 1 cup frozen corn
- 1 large sweet potato, peeled and chopped small
- 6-7 cups broth of choice (I prefer chicken bone broth for extra protein)
- 2 tbsp natural peanut butter
- 1 can full fat coconut milk
- 1/3 cup quinoa
- 2 garlic cloves, minced
- 2 tbsp coconut oil
- Generous salt & pepper
Instructions
In a large pot, heat the coconut oil and sauté the garlic and chopped sweet potato with a tsp of salt and sprinkle of pepper, until lightly softened and fragrant.
Pour in the broth (I love chicken bone broth for extra protein and collagen). Add the quinoa, then bring everything to a boil. Let it cook for about 15 minutes so the quinoa and sweet potato begin to soften
Stir in the frozen corn and chopped kale. Let it simmer another 10 minutes, allowing the flavors to blend and the kale to tenderize. Add an additional tsp of salt, or to taste
Lower the heat and add the natural peanut butter and coconut milk. Warm gently—do not boil—to keep the soup silky and rich
Nutrition
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186 Calories
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11g Carbohydrates
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1.9mg Cholesterol
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12g Fat
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2g Fiber
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10g Protein
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8g Saturated fat
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450mg Sodium
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2g Sugar
Notes
The nutritional information provided is an estimate only, using an online nutritional calculator, and can vary depending on the products used. It does not substitute for professional nutritional advice. It is essential to consult your healthcare provider or physician before implementing any suggestions or ideas mentioned in the blog.
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