47 Best Healthy Soup Recipes

Healthy soup recipes are your one-pot secret weapons when it comes to weight loss—especially as the weather gets colder and salads feel increasingly less appetising.

First of all, soup that’s loaded with hearty vegetables will give you the high-fibre punch needed to boost satiety and curb cravings. Second, low-calorie bases such as water, vegetable broth, and chicken stock make soups one of the least calorically dense meals you can eat, explains Kristen F. Gradney, RDN, director of nutrition and metabolic services at Our Lady of the Lake Regional Medical Centre and spokesperson for the Academy of Nutrition and Dietetics.

While there are plenty of weight-loss soups available by the can, mixing up your own healthy soups ensures you’re getting as much of the good stuff (think: veggies, lean meats, and nutritionally dense grains) as possible while cutting down on sodium, chemicals, and any less-than-healthy ingredients. Plus, soup is beautifully simple to prepare: just combine, cook, and eat.

To get you started, try one of these 47 heathy soup recipes, recommended by dieticians.

1. TURKEY MEATBALL TORTELLINI SOUP WITH SPINACH

This comforting soup serves up just 300 calories in a large bowl and works well for leftovers. With a bit of added parmesan, it’ll be reminiscent of pasta and meatballs and other Italian favourites.

Per 1 ½-cup serving: 300 calories, 9 g fat (1 g saturated), 26 g carbs, 3 g sugar, 1,064 mg sodium, 3 g fiber, 20 g protein.

For the full recipe, go to skinnytaste.com.

2. ZUCCHINI LASAGNA SOUP

This Whole 30-approved soup can be made with chicken, turkey or beef and zucchini or traditional noodles depending on how low-calorie you’d like to go.

Per serving: 353 calories, 10.7 g fat, 33.2 g carbs, 15.3 g sugar, 1,791 mg sodium, 26.2 g protein.

For the full recipe, go to cleanfoodiecravings.com.

3. JAMAICAN PUMPKIN SOUP

This satisfying soup blends Jamaican seasonings and flavours with pumpkin, making it your next autumn favourite.

Per serving: 312 calories, 6 g fat (4 g saturated), 63 g carbs, 11 g sugar, 2,455 mg sodium, 8 g fiber, 8 g protein.

For the full recipe, go to thatgirlcookshealthy.com.

4. LEMON CHICKEN RICE SOUP

This soup has no added fat and is high in protein, making it a lighter option than other lemon soups out there, which tend to be on the creamy side.

Per serving: 163 calories, 5 g fat (2 g saturated), 20 g carbs, 2 g sugar, 155 mg sodium, 2 g fiber, 11 g protein.

For the full recipe, go to jeanetteshealthyliving.com.

5. CAPRESE CHICKEN SOUP

This slow-cooker/Instant Pot recipe is a low-carb twist on an Italian favourite, which still includes key ingredients like tomato, basil and fresh mozzarella.

Per serving: 265 calories, 3.8 g fat (1 g saturated), 16.9 g carbs, 0.8 g sugar, 1,015 mg sodium, 0.8 g fiber, 24.3 g protein.

For the full recipe, go to fitslowcookerqueen.com.

6. SEAFOOD SOUP (CALDO DE MARISCOS)

Seafood is always a good option when you’re wanting to opt for something lighter and lower in calories. This soup combines snapper, crab and shrimp, along with plenty of spices and seasonings to pack in flavour.

Per serving: 514 calories, 9 g fat (4 g saturated), 28 g carbs, 7 g sugar, 1,569 mg sodium, 5 g fiber, 78 g protein.

For the full recipe, go to mexicoinmykitchen.com.

7. CROCKPOT CHICKEN VEGETABLE SOUP

This soup incorporates the flavours of zuppa toscana, an Italian-inspired soup normally made with Italian sausage and potatoes. This chicken version is Whole 30-friendly without sacrificing flavour.

Per serving: 293 calories, 4.3 g fat, 18.2 g carbs, 3.3 g sugar, 60.2 mg sodium, 24.7 g protein.

For the full recipe, go to cleanfoodiecravings.com.

8. VEGAN ASPARAGUS SOUP

This vegan soup, which can be made in the Instant Pot or on the stove stop, provides a bit of creaminess thanks to coconut milk combined with flavourful vegetable broth, herbs and spices.

Per serving: 341 calories, 29 g fat (14 g saturated), 19 g carbs, 7 g sugar, 763 mg sodium, 6 g fiber, 7 g protein.

For the full recipe, go to thatgirlcookshealthy.com.

9. CHICKEN POT PIE SOUP

This soup puts a healthy spin on a comfort food classic, which is paleo and Whole30-friendly, as well as dairy-free. Pureed potatoes and cauliflower add its key creaminess.

Per serving: 369 calories, 10.9 g fat (1.6 g saturated), 30.5 g carbs, 7.1 g sugar, 7.3 g fiber, 41.9 g protein.

For the full recipe, go to ambitiouskitchen.com.

10. VEGAN CREAM OF MUSHROOM SOUP

This vegan soup is loaded with flavour thanks to garlic, onion and leeks, as well as silken tofu to make it creamy.

Per serving: 191 calories, 10.8 g fat (1.1 g saturated), 14.2 g carbs, 5.5 g sugar, 48 mg sodium, 2.7 g fiber, 13.5 g protein.

For the full recipe, go to easycheesyvegetarian.com.

11. QUINOA VEGETABLE SOUP

This hearty soup features filling protein-packed quinoa and fresh veggies, with the option to add parmesan cheese if you’re not wanting to keep it vegan.

Per serving: 280 calories, 10.3 g fat (1.4 g saturated), 40.8 g carbs, 9.2 g sugar, 1,019.4 mg sodium, 8.9 g fiber, 9 g protein.

For the full recipe, visit cookieandkate.com.

12. MEXICAN FAVA BEAN SOUP

Fava beans add low-cal creaminess to this comforting soup without the need for milk, cream or other high-fat ingredients. Cilantro and nopales add Mexican-inspired flavours.

Per serving: 188 calories, 2 g fat (1 g saturated), 32 g carbs, 6 g sugar, 200 mg sodium, 9 g fiber, 11 g protein.

For the full recipe, go to mexicoinmykitchen.com.

13. POT ROAST SOUP

Nothing says comfort food like meat and potatoes. This comforting slow-cooker recipe pairs these key ingredients with veggies and seasoning for a paleo- and Whole30-approved dish.

Per serving: 305 calories, 7.6 g fat (2.8 g saturated), 22.5 g carbs, 2.3 g sugar, 738.1 mg sodium, 3.2 g fiber, 36.8 g protein.

For the full recipe, go to fitslowcookerqueen.com.

14. LOW-CARB BOK CHOY EGG RAMEN NOODLE SOUP

A healthy and low-carb twist on a fan favourite, this soup is made with kelp noodles to lower the carb and calorie count.

Per serving: 206 calories, 11 g fat (3 g saturated), 10 g carbs, 2 g sugar, 338 mg sodium, 2 g fiber, 17 g protein.

For the full recipe, go to jeanetteshealthyliving.com.

15. VEGAN ROASTED RED PEPPER TOMATO SOUP

Roasted red peppers add an extra layer of zest to classic tomato soup. This low-carb soup also incorporates basil, onions and garlic to pack in the flavour.

Per serving: 213 calories, 15 g fat ( 2 g saturated), 19 g carbs, 12 g sugar, 904 mg sodium, 5 g fiber, 3 g protein.

For the full recipe, go to thatgirlcookshealthy.com.

16. CREAMY ARTICHOKE PEA SOUP

Avocado and artichoke add creamy and flavourful elements to this pea soup, which can be made vegan if you eliminate the optional cream or creme fraiche.

Per one-cup serving: 265calories, 14 g fat (1.8 g saturated), 28 g carbs, 6 g sugar, 225 mg sodium, 13 g fibre, 10 g protein.

For the full recipe, go to cottercrunch.com.

17. CHICKPEA SOUP WITH PARMESAN CROSTINI

Chickpeas, onions and garlic make for a flavour-packed, comforting soup, and adding toasted parmesan crostini on top will make you look forward to it even more.

Per serving: 424 calories, 12.9 g fat (1.6 g saturated), 64.5 g carbs, 15.6 g sugar, 1,101.9 mg sodium, 17.4 g fiber, 18.6 g protein.

For the full recipe, go to girlgonegourmet.com.

18. FRENCH ONION SOUP

French onion soup, while delicious, is one of those items that can be packed with calories and sodium when ordered in a restaurant. This lightened-up version uses reduced-fat cheese and unsalted butter to keep from sacrificing flavour.

Per serving: 312.8 calories, 11 g fat (3.1 g saturated), 31.6 g carbs, 3.3 g sugar, 875 mg sodium, 3.3 g fiber, 17.8 g protein.

For the full recipe, go to skinnytaste.com.

19. TACO SOUP

This soup can be made on the stove top or in the slow cooker. While it’s packed with veggies, the ground beef, sour cream and lime juice will ensure you’re doing taco night right.

Per 1 1/2 -cup serving: 400 calories, 17 g fat, 35 g carbs, 11 g sugar, 850 mg sodium, 10 g fiber, 25 g protein.

For the full recipe, go to therealfoodrds.com.

20. POTATO LEEK SOUP

Creamy potato soups don’t tend to have a reputation for being healthy, but this vegan version is just that. It’s made with cashews to keep it creamy and can be enjoyed cold too.

Per 1-cup serving: 312 calories, 6 g fat (2 g saturated), 38 g carbs, 6 g sugar, 6 g fiber, 6 g protein.

For the full recipe, go to wellplated.com.

21. SPICY ROASTED CORN SOUP

This vegan soup can be whipped together in the blender before being served warm or chilled. Peppercorn and jalapeño garnish add a spicy kick.

Per serving: 362 calories, 25 g fat (17.6 g saturated), 36.2 g carbs, 8 g sugar, 251.2 mg sodium, 5.3 g fiber, 6.5 g protein.

For the full recipe, go to cottercrunch.com.

22. CARROT SOUP

This wholesome, low-calorie soup incorporates a hint of lime juice and cilantro to add some southwest flavours to the base of fresh veggies.

Per serving: 141 calories, 8.7 g fat (1.9 g saturated), 14.2 g carbs, 6.3 g sugar, 770.9 mg sodium, 3.9 g fiber, 3.4 g protein.

For the full recipe, go to girlgonegourmet.com.

23. CHICKEN TORTILLA-LESS SOUP

A healthy spin on a Mexican favourite, this soup retains all other key ingredients to avoid sacrificing flavour. You can customise how spicy you want it by playing around with the quantity of jalapeños and chipotle peppers.

Per serving: 223 calories, 6 g fat, 19 g carbs, 8 g sugar, 582 mg sodium, 4 g fiber, 25 g protein.

For the full recipe, go to therealfoodrds.com.

24. COLD CUCUMBER AVOCADO SOUP

If you’re a fan of chilled soups, chances are you’ll be all over this creamy avocado and cucumber recipe.

Per serving: 99 calories, 5 g fat (1 g saturated), 10 g carbs, 7 g sugar, 64 mg sodium, 3 g fiber, 5 g protein.

For the full recipe, go to thehealthycookingblog.com.

25. FRESH PEA SOUP WITH HERBS

This tasty soup may be almost too pretty to eat (key word: almost). Fresh peas, flavourful herbs and creamy coconut milk make this vegan soup super-satisfying.

Per serving: 258 calories, 12.6 g fat (9 g saturated), 28.1 g carbs, 11.7 g sugar, 297 mg sodium, 9.6 g fiber, 10.7 g protein.

For the full recipe, go to connoisseurusveg.com.

26. SUPERFOOD QUINOA SOUP

Protein-packed quinoa and tons of veggies will make for a filling vegetarian dish you can feel good about eating.

Per serving: 194.7 calories, 5 g fat (0.9 g saturated), 30.4 g carbs, 4.8 g sugar, 229.8 mg sodium, 4.1 g fiber, 9.2 g protein.

For the full recipe, go to damndelicious.net.

27. WHITE CHICKEN CHILLI

This easy chicken chilli is a healthy one-pot dinner option for cold winter nights.

Per serving: 183 calories, 2 g fat (0 g saturated), 24 g carbs, 4 g sugar, 378 mg sodium, 5 g fiber, 18 g protein.

For the full recipe, go to thehealthycookingblog.com.

28. RED CURRY QUINOA SOUP

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No bland, watery soup here. This bold vegetarian option gets serious heat from red curry paste, and is packed with sweet potato, veggies, and quinoa, a nutritionally-dense grain that acts as a great source of plant-based protein.

Per 1-cup serving: 164 calories, 4 g fat (1 g saturated), 26 g carbs, 2 g sugar, 637 mg sodium, 6 g protein.

To get the full recipe, go to sarahaasrdn.com.

29. WHITE BEAN PARMESAN SPINACH SOUP



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This white bean soup offers two-plus servings of hunger-satisfying veggies per serving, Gradney says. And with only 87 calories, it makes a perfect between-meal snack. The addition of parmesan cheese rounds out the soup’s savoury flavour.

Per 1-cup serving: 280 calories, 4 g fat (2 g saturated), 38 g carbs, 2 g sugar, 1007 mg sodium, 8 g fiber, 19 g protein.

To get the full recipe, go to cafedelites.com.

30. CHICKEN AND SAUSAGE GUMBO



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When you crave a Creole classic, go for this healthier version. It uses nutritionally-dense okra to thicken the soup instead of roux (a mixture of flour and fat). Expect ultimate comfort-food flavours with a hearty serving of veggies and lean protein from chicken and reduced-fat sausage, Gradney says.

Per 1-cup serving: 160 calories, 2 g fat (1 g saturated), 12 g carbs, 4 g sugar, 550 mg sodium, 2 g fiber, 22 g protein.

To get the full recipe, go to thehealthycookingblog.com.

31. SMOKY ACORN SQUASH AND LENTIL BISQUE



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Usually, words like “bisque” signal that a soup is loaded with high-fat cream. Not the case with this tasty plant-based soup. Acorn squash takes the place of butter and cream to give you that guilty texture minus the empty calories. Well-balanced with five grams of fat, 11 grams of protein, and a whopping 14 grams of fibre per serving, it will keep you feeling full and fuelled for hours, Gradney says.

Per 1 1/3-cup serving: 239 calories, 5 g fat (1 g saturated), 41 g carbs, 7 g sugar, 522 mg sodium, 14 g fiber, 11 g protein.

To get the full recipe, go to foodandnutrition.org.

32. RED LENTIL SOUP WITH TOASTED CUMIN AND CORIANDER



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This flavour-packed soup is the perfect blend of sweetness and spice, thanks to the rich toasted spices and the coconut milk. The best part? It will stave off hunger long after your plate is clean. “Lentils are full of protein and fibre, which makes this a really filling choice,” says Chelsey Amer, R.D.N., who runs C It Nutritionally.

Per 1/2-cup serving: 282 calories, 13 g fat (7 g saturated), 18 g carbs, 1 g sugar, 71 mg sodium, 24 g protein.

To get the full recipe, go to sarahaasrdn.com.

33. ROASTED TOMATO BASIL SOUP

If you’re hankering for a creamy soup this season, but you’re looking to stay away from heavy cream, look no further. This recipe makes a delicious snack or starter, and its five grams of fibre per serving will help you bust cravings later, says Amer.

Per 1-cup serving: 174 calories, 7 g fat (1 g saturated), 24 g carbs, 12 g sugar, 711 mg sodium, 5 g fiber, 4 g protein.

To get the full recipe, go to cafedelites.com.

34. EASY BLACK BEAN SOUP

Meatless-Monday approved and vegan-friendly, this black bean soup can be added to anyone’s weight-loss arsenal. With protein-packed black beans and tons of fibre from veggies, Amer says this soup is a win-win.

Per 1-cup serving: 212 calories, 2 g fat (0 g saturated), 34 g carbs, 3 g sugar, 576 mg sodium, 14 g fiber, 13 g protein.

To get the full recipe, go to thehealthycookingblog.com.

35. CHICKEN TORTILLA-LESS SOUP

Take a break from to your usual salad and bring this deliciously healthy dish to work. It’s not your usual chicken soup—it packs a punch from jalapeños, cilantro, and lime. Bonus: The recipe is Whole30-approved.

Per serving: 225 calories, 6 g fat, 9 g carbs, 5 g sugar, 582 mg sodium, 1 g fiber, 31 g protein.

To get the full recipe, go to therealfoodrds.com.

36. THAI LEMONGRASS SOUP

This soup has a hearty serving of protein and is only 136 calories per serving. It’s low-cal and vegetarian, too. Bookmark this for your next sick day—its soothing flavours from ginger, lemongrass, cilantro, and lime are just what the doctor ordered.

Per 1-cup serving: 136 calories, 7.9 g fat (0.9 g saturated), 7.2 g carbs, 2.3 g sugar, 779 mg sodium, 0.9 g fiber, 10.4 g protein.

To get the full recipe, go to connoisseurusveg.com.

37. SPINACH EGG DROP SOUP

This egg drop soup is light, easy to make, and low in carbs (just four grams!). The spinach, along with the protein from the eggs, makes this dish a great appetiser. “A broth-based soup is a great way to start your meal because it adds some liquid and will help fill you up,” Amer says.

Per 1-cup serving: 111 calories, 9 g fat (1 g saturated), 4 g carbs, 1 g sugar, 110 mg sodium, 1 g fiber, 3 g protein.

To get the full recipe, go to cookinglsl.com.

38. VEGETABLE SOUP

Try this vegetable soup as a starter, or throw in some chicken or turkey to make it main-meal material. “This is a great way to get more veggies into your diet,” says Amer. “This soup is really like the equivalent of a salad, and it’s a great way to do it if you prefer cooked vegetables.” You’ll get tons of potassium—almost 500 milligrams—which helps reduce bloating.

Per serving: 41 calories, 7 g carbs, 4 g sugar, 265 mg sodium, 2 g fiber, 3 g protein.

To get the full recipe, go to spendwithpennies.com.

39. CROCK POT TACO SOUP



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You don’t have to skip Taco Tuesday to achieve your weight-loss goals—try this low-carb taco soup instead. With two types of beans, this dish has a whopping 17 grams of protein and almost eight grams of fibre. Throw your ingredients into the slow cooker in the morning, and this delicious dish will be waiting for you after work.

Per 1-cup serving: 215 calories, 5.2 g fat (1.2 g saturated), 27.5 g carbs, 7,7 g sugar, 881 mg sodium, 7.5 g fiber, 16.9 g protein.

To get the full recipe, go to sugarfreemom.com.

40. PRESSURE COOKER SPLIT PEA SOUP WITH HAM

When it comes to soups, be sure to keep tabs on how much sodium they have—too much salt can contribute to bloating and stifle your weight-loss success, says Laura Ligos, R.D., C.S.S.D., and the creator of The Sassy Dietitian. That’s why this soup is a good choice: “It’s made with mainly whole-food ingredients, and the split peas are dry.” Whipping up recipes like this one with as many non-processed ingredients as possible is a great way to make sure sodium levels are low.

Per 1-cup serving: 182 calories, 1.5 g fat (0 g saturated), 39 g carbs, 4 g sugar, 459 mg sodium, 15 g fiber, 17 g protein.

To get the full recipe, go to skinnytaste.com.

41. ROASTED PUMPKIN SAGE SOUP

If you’re looking to curl up with a rich and creamy soup on a cold day, but you want to save calories, try this delicious recipe. With seven grams of fibre, it makes a substantial snack or side dish, Ligos says, especially if you pair it with a high-protein dish to keep you feeling full.

Per 1 3/4-cup serving: 137.5 calories, 3 g fat (0 g saturated), 25 g carbs, 9 g sugar, 459 mg sodium, 7 g fiber, 6 g protein.

To get the full recipe, go to skinnytaste.com.

42. ITALIAN HARVEST SOUP

This soup has kale, carrots, mushrooms, potatoes, and sausage, all for less than 250 calories per serving. And with 14 grams of protein, one bowl of this flavourful soup makes a hearty and healthy meal. Tori Schmitt, R.D.N., who runs YES! Nutrition, says this dish is perfect for lunch. “It offers a balanced amount of carbohydrates, protein, and fats to help keep energy levels more consistent throughout the day,” she says.

Per serving: 230 calories, 9 g fat, 23 g carbs, 4 g sugar, 530 mg sodium, 3 g fiber, 14 g protein.

To get the full recipe, go to therealfoodrds.com.

43. SLOW COOKER CREAMY CHICKEN NOODLE SOUP

Is anything more comforting than chicken noodle soup? Yep, a creamy version. At only 226 calories per serving, this is the ultimate comfort food—that won’t weigh you down.

Per serving: 226.3 calories, 6.6 g fat (3.5 g saturated), 16 g carbs, 4.6 g sugar, 593 mg sodium, 4.6 g fiber, 23.9 g protein.

For the full recipe, go to damndelicious.net.

44. SLOW COOKER MOROCCAN LENTIL SOUP

With 20 grams of protein and only 260 calories, this filling lentil soup is a weight-loss win. Schmitt says a big reason that people falter on their goals is because they’re bored of eating the same healthy options. “This soup changes that game,” she says. You’ll get a kick of flavours like ginger, curry, and cinnamon in every bite.

Per 1-cup serving: 260 calories, 1 g fat (0 g saturated), 45 g carbs, 7 g sugar, 577 mg sodium, 20 g protein.


For the full recipe, go to thisgalcooks.com.

45. SLOW COOKER CHICKEN ENCHILADA SOUP

This chicken enchilada soup has 22 grams of protein and less than 200 calories. It’s also low-carb, with only 10 grams per serving. It’s topped with avocado (because, of course), which Schmitt says will help you get your fill of potassium, folate, and healthy fats.

Per 1-cup serving: 193 calories, 7.2 g fat, 10.2 g carbs, 3.9 g sugar, 600 mg sodium, 4.1 g fiber, 22.3 g protein.

For the full recipe, go to paleogrubs.com.

46. CAULIFLOWER CHOWDER

The best way to get more veggies? Sneak them into a delicious, creamy chowder. This recipe uses cauliflower as its base instead of potatoes, which keeps it low-carb. It also has almost eight grams of protein, which make it a satisfying snack.

Per 1-cup serving: 193.1 calories, 11.4 g fat (4.8 g saturated), 17.4 g carbs, 6.4 g sugar,124.4 mg sodium, 3 g fiber, 7.7 g protein.

For the full recipe, go to damndelicious.net.

47. VEGAN CREAM OF BROCCOLI SOUP

Unlike many creamy soups, this one is thickened without flours or starches. It’s vegan, paleo, and free of gluten and refined sugar. The recipe calls for seven cups of veggies, and each serving has almost eight grams of fibre. “By swapping traditionally used heavy cream for unsweetened almond milk, the soup is transformed into a lighter, more plant-based option,” says Schmitt.

Per serving: 123 calories, 3.9 g fat, 19 g carbs, 7 g sugar, 678 mg sodium, 7.5 g fiber, 6.5 g protein.

For the full recipe, go to healthfulpursuit.com.

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