Baked Sweet Potato and Carrot Soup

A protein- and antioxidant-rich dish.

Baked sweet potato and carrot soup
Courtesy Image

This feel-good soup gets its creaminess and boost of protein from whey protein powder and almond milk. Sweet potatoes and carrots also provide a tremendous amount of the antioxidant beta-carotene, which helps with bone, skin, and eye health.

Nutrition (per serving)

Calories: 135; total fat: 4g; saturated fat: 1g; protein: 9g; carbohydrates: 17g; sugar: 7g; fiber: 4g; cholesterol: 19mg; sodium: 456mg

Recipe and photo by Emily Hein, R.D.N., L.D. of Zen & Spice.

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Prep time

30 min.

Cook time

75 min.

  • 2 large sweet potatoes
  • Olive oil
  • Salt and pepper
  • 3 medium carrots
  • ½ tsp Himalayan pink salt (you can also use regular salt)
  • Cracked pepper, to taste
  • 1 tsp garlic powder
  • 1 tsp olive oil
  • 5 Tbsp unflavored whey protein (optional, but makes it creamy)
  • 2 cups unsweetened plain almond milk
  • Sour cream for garnish (optional)

Preheat your oven to 400°.

Scrub your sweet potatoes, rub a little olive oil on the outside, poke several holes in each one with a knife, and wrap in foil. Bake for 55-70 minutes (test every 5 minutes; if the knife goes through easily, they're done).

Meanwhile, wash and peel the carrots, dice into pieces. Place into a small bowl, and cover halfway with water. Steam in the microwave for 5-6 minutes, until tender.

Let the potatoes and carrots cool to room temperature before blending.

In a blender (I used the soup mode on my Nutribullet), combine the sweet potatoes (without the peel), carrots, salt, cracked pepper, garlic powder, olive oil, whey protein, and almond milk. Puree until smooth.

Top with sour cream, if desired.