Soups offer a convenient and satisfying meal option with minimal preparation required. However, many thick and creamy soups can be high in fat, calories, and salt, making them less than ideal for those looking to manage their weight or dietary intake. Fear not, as I’ve curated a collection of 27 healthy, low-calorie soup recipes that clock in at under 200 calories apiece – an excellent resource for anyone embarking on a weight loss journey.
Roasted Carrot Ginger Soup
A vibrant and wholesome Roasted Carrot Ginger Soup that’s not only gluten-free, dairy-free, and vegan but also packed with flavor. The key to its exceptional taste is twofold: roasting the vegetables brings out their natural sweetness, while fresh ginger adds a depth of flavor and numerous health benefits. This recipe is perfect for utilizing leftover carrots and can be adapted for a diet reset or detox in the new year.
With its wealth of vitamins, beta carotene, antioxidants, and ginger, it’s an excellent addition to any healthy eating plan. The ginger also promotes good digestion, making this soup a nutritious and satisfying option. For added richness, you can stir in your favorite unflavored milk or opt for coconut milk instead. A dollop of vegan sour cream and chives on top creates a delightful flavor combination that elevates the dish further.
What sets this soup apart is its use of homemade vegetable stock, which provides an essential foundation for a truly delicious broth. Roasting the vegetables, including garlic, takes them to the next level by bringing out their natural sweetness and browned notes, which are far more appealing than boiled vegetables. This make-ahead meal freezes well and can be refrigerated for up to five days, making it perfect for meal prep or a quick lunch/dinner solution for most of the week.
Instant Pot Pumpkin Soup
Indulge in the velvety smoothness of this vegan, gluten-free, and dairy-free Instant Pot Pumpkin Soup, where roasted pumpkins, aromatic spices, and coconut milk come together in perfect harmony. This nutritious and low-calorie delight is a symphony of flavors that will warm your heart on crisp Fall evenings or as a remarkable addition to your Thanksgiving or holiday dinner table.
With a creamy texture and a balance of sweet and savory notes, this delectable soup is infused with the quintessential autumn essence of nutmeg, ginger, and pumpkin. Elevate its flavor profile by garnishing it with toasted pepitas and a sprinkle of red pepper flakes for added crunch and spice.
Crockpot Chicken Tortilla Soup
Indulge in a hearty and savory chicken tortilla soup that’s bursting with the flavors of black beans, corn, and tender shredded chicken. This wholesome meal is perfect for lunch or dinner. The best part? It’s incredibly easy to prepare, requiring just 5 minutes of morning prep before letting your slow cooker do the rest. As the day goes on, the soup simmers slowly, filling your kitchen with a mouthwatering aroma that’ll leave you eager to dig in.
In the evening, simply shred the chicken and add some softened corn tortilla strips for a delightful textural contrast. And if you’re feeling extra fancy, sprinkle some cheese on top or garnish with your favorite toppings like sour cream, diced avocado, crispy tortilla chips, or a sprinkle of cilantro. With its perfect balance of protein, vegetables, and dairy, this chicken tortilla soup is not only delicious but also a nutritious meal in itself.
Italian White Bean and Kale Soup
This white bean and kale soup offers an affordable solution to satisfying a large group with its uncomplicated vegetable medley and basic pantry staples. Its ease of preparation makes it perfect for busy individuals, novice cooks, or those short on time. The recipe can be easily scaled up for the Instant Pot or cooked stovetop-style. As a family-friendly Italian-inspired soup, this comfort food classic boasts simple vegetables, pantry essentials, and fresh kale.
Even meat-lovers will find themselves pleasantly surprised by its rich flavor profile, as testified by numerous readers who’ve shared their positive experiences. To elevate the meal, consider serving it with homemade French bread or croutons – a timeless pairing that’s hard to beat. What’s truly remarkable is the sheer quantity and delectable taste achieved through this combination of everyday ingredients.
This soup serves as a testament to the fact that maintaining a healthy diet on a budget doesn’t have to be dull – there are plenty of flavorful, nutritious options available!
Pea Soup | Weight Watchers Vegetarian Soup
This Pea Soup recipe is a delightful and straightforward option that’s not only simple to prepare but also yields a deliciously wholesome result. On the Weight Watchers Freestyle, Blue, and Purple plans, each serving comes in at just 1 SmartPoint. Meanwhile, on the Green plan, it’s slightly higher at 4 SmartPoints per serving.
The beauty of this recipe lies not only in its ease of preparation but also in its low SmartPoint value, making it an ideal choice for those seeking a guilt-free lunch option.
The best part? This Pea Soup is incredibly versatile and can be easily batch-cooked for future meals. Its quality remains intact when frozen, making it a great addition to your meal prep arsenal. Just be sure to avoid adding yogurt if you plan on freezing the soup, as this may cause the yogurt to separate upon thawing.
To make this recipe even more convenient, simply double or triple the ingredients, portion out the soup into individual servings using freezer bags or containers, and store it in the freezer for easy grab-and-go lunches or snacks. With its low SmartPoint value, you might find yourself tempted to indulge in a slice (or two) of Low Point Bread alongside this delicious Pea Soup.
Butternut Squash Bell Pepper Soup
The Butternut Squash and Capsicum Soup, infused with the Instant Pot’s magic, becomes a masterpiece of comfort food, boasting a rich and velvety texture that perfectly balances the natural sweetness of butternut squash and the subtle crunch of bell peppers. The addition of ginger and carrots adds an extra layer of depth to this autumnal delight.
Assembling this scrumptious soup is a cinch with the Instant Pot, making it an excellent pairing for a fresh autumn salad and some crispy focaccia bread. It’s no wonder that during a visit to our friends’ place, my partner and I were treated to this delightful butternut squash soup – its inviting aroma and warmth made it the perfect choice for a cozy autumn afternoon.
Bone Broth Recipe (Soup is Easy to Make)
Bone Broth has been gaining popularity due to its numerous benefits. A nutrient-rich and revitalizing drink, it’s surprisingly easy to prepare at home using your Instant Pot, slow cooker, or traditional stovetop stockpot. With this simple recipe, you’ll learn how to make Beef Bone Broth with my expert guidance, helpful tips, and answers to common bone broth questions.
When cooked for an extended period, bones rich in marrow, such as beef, chicken, turkey, or pork, release a flavorsome, collagen-abundant liquid that’s packed with nutrients. To enhance the flavor, add some vegetables like celery, carrots, and onions, along with fresh herbs and garlic.
A key factor in determining the quality of bone broth is its gelatinous texture when cooled – to achieve this, you can add a small amount of apple cider vinegar or white vinegar to break down animal proteins and connective tissues. This process yields a broth that’s richer in both protein and collagen.
Chickpea Vegetable Chowder – Comforting Soup
Indulge in a comforting and nutritious bowl of plant-based legume and vegetable soup, effortlessly prepared in just 30 minutes. This beloved recipe has been a staple on Running on Real Food for years, delighting fans with its simplicity and wholesome ingredients. Carrots, celery, and potatoes come together to create a hearty yet easy-to-prepare meal that never fails to impress.
The secret to this lactose-free vegetable chowder lies in the blended chickpeas, which pair perfectly with potatoes to achieve a rich and creamy consistency without relying on cream or other heavy ingredients. This versatile soup is perfect for any time of year, offering a refreshing pick-me-up during warmer months and a satisfying meal during colder months when served with a crusty slice of bread.
Instant Pot Turkey Soup {in 3 Minutes!}
Instant Pot Turkey Soup is a nutritious and easy-to-make dish that requires minimal ingredients. It’s an adaptable option for a quick lunch or low-carb dinner, allowing you to customize it to your taste preferences. As someone who enjoys instant pot/pressure cooker soups for their swift and wholesome meal, I frequently prepare Instant Pot Turkey Soup. Notably, poultry-based soups generally have fewer than 200 calories per serving, are cholesterol-free, and rich in fiber.
To minimize sodium intake, consider using a low-sodium chicken broth when preparing this soup. The end result is a healthy and satisfying meal that’s perfect for a busy day.
Spicy Cauliflower Mushroom Soup
This nutritious Spicy Cauliflower Mushroom Soup is an excellent addition to your healthy diet regimen, boasting an impressive array of benefits. With cauliflower and mushrooms as its core ingredients, this soup is not only low in calories but also gluten-free, making it an ideal choice for those with dietary restrictions. Each cup contains a mere 60 calories, allowing you to indulge without worrying about excessive calorie intake.
As the temperatures drop, soups offer a comforting and satisfying way to curb hunger without breaking the calorie bank. This revised recipe takes advantage of the popularity of riced cauliflower, which cooks more quickly due to its smaller size. The result is a flavorful and nutritious meal that’s sure to become a staple in your kitchen.
While soup enthusiasts may not need convincing, research has shown that regular soup consumption can lead to a lower BMI.
So, whether you’re looking for a healthy addition to your daily routine or simply seeking a delicious and comforting meal option, this Spicy Cauliflower Mushroom Soup is an excellent choice.
Easy Vegetable Soup (Vegan, Gluten Free)
Incorporating homemade soup into your weekday dinner routine is an excellent strategy. The versatility of this savory soup lies in its simplicity, as it can be effortlessly prepared using a medley of readily available veggies that may already be stocked in your fridge or freezer. To streamline the process, I like to combine frozen veggies with any stray ingredients lingering in the fridge, making for a delicious and impromptu meal option.
What’s more, this adaptable soup lends itself beautifully to being repurposed as part of a Vegan Buddha bowl, allowing you to tailor it to your personal tastes and pantry staples.
Vegan Cauliflower Low-Calorie Soup Recipe
Indulge in the warmth of a comforting culinary experience with this velvety vegan cauliflower soup, packed with nutrient-rich goodness. Clocking in at just 45 minutes from start to finish, it’s the perfect antidote to a busy day. Not only does it pair beautifully with your favorite cuisine, but it also makes for an excellent solo indulgence – and its make-ahead convenience means you can enjoy it whenever the mood strikes.
Paleo Butternut Squash Soup (Dairy-Free & Vegan)
Rich in flavor and boasting a velvety texture, this paleo butternut squash soup is a true delight. The harmonious blend of fresh ginger and garlic beautifully complements the natural sweetness of the butternut squash, creating a culinary experience that will leave you wanting more. For a taste of this indulgent treat, simply check it out here.
Slow Cooker Butternut Squash Soup
Indulge in a vibrant yet nutritious butternut squash soup, effortlessly cooked to perfection in your slow cooker. This recipe boasts an irresistible flavor profile, courtesy of a special ingredient that adds an extra layer of excitement. As an added bonus, this soup is not only healthy but also naturally vegetarian and dairy-free. Take a look at the simple steps to recreate this delightful dish.
Instant Pot Weight Loss Tasty Soup
For those embarking on a weight loss journey, the Instant Pot can be a powerful tool in achieving their goals. One such example is this delectable cabbage-based soup recipe that has been praised for its incredible flavor and impressive weight loss benefits. With its ease of preparation and nutritional value, this soup has helped many individuals successfully shed unwanted pounds.
Vegetarian Crockpot Black Bean Soup {5 Minute Prep}
The Crockpot Black Bean Soup is a staple of the colder seasons, offering a hearty, comforting meal with minimal effort required. This vegetarian recipe boasts an impressive simplicity, relying on just 11 ingredients to deliver a rich and satisfying flavor profile that’s perfect for cozying up during fall and winter. For those seeking an effortless dinner solution, this slow cooker sensation is sure to become a go-to option.
Instant Pot Vegetable Beef Soup
Discover the ultimate comfort food – a deliciously wholesome vegetable beef soup, crafted to perfection using your trusty Instant Pot. This one-pot wonder boasts an explosion of flavors and can be prepared in just 30 minutes! Experience the convenience and satisfaction of a hearty meal that’s as quick as it is satisfying. Click here to get the recipe and start cooking!
Tummy Healing Veggie Soup For One
Indulge in a soul-soothing bowl of goodness that caters to the dietary needs of both gluten-free and vegan enthusiasts. This nourishing soup is a symphony of anti-inflammatory ingredients, including turmeric, ginger, an array of veggies, and carefully selected spices. A touch of pasta adds a comforting element, making this a lovingly crafted blend that nurtures your body’s every need.
Savoury Lentil Soup in the Instant Pot or Slow Cooker
This hearty lentil soup is a reliable solution for tackling a cluttered kitchen. With a long history of being whipped up in our household, it’s the perfect excuse to clear out those lingering veggies and herbs, making room for new ingredients. A flexible recipe that accommodates whatever fresh finds happen to be hiding at the back of your crisper drawer.
Turkish Lentil Weight Loss Soup (Instant Pot or Slow Cooker)
One of my mother’s go-to recipes is this vegan red lentil soup that’s as effortless as it is delicious. The combination of convenient cooking and bold Turkish spices makes up for any perceived lack of richness, leaving you wondering how something so easy could be so flavourful.
Vegan Green Detox Delicious Soup
Indulge in a nutrient-packed vegan green detox soup, teeming with the goodness of green beans, fresh basil, crunchy celery, and succulent zucchini. This easy-to-make, satisfying soup is ready to devour in under 30 minutes! Head over here to get the recipe.
Detox Cabbage Soup Diet Recipe
Get ready to nourish your body with a deliciously healthy twist on the classic detox cabbage soup diet recipe. This simple yet flavorful concoction combines the goodness of cabbage, celery, onion, and more, making it surprisingly easy to prepare with just a few key ingredients. For those looking for a tasty and nutritious option, this soup is a must-try!
Miso Egg Drop Soup w/ Kimchi
Indulge in the bold flavors of miso egg drop soup with a spicy kick from kimchi, all within a remarkably short cooking time of under 15 minutes. This umami-rich dish is not only a treat for your taste buds but also gluten-free and easily adaptable to vegetarian options. Explore this delightful recipe by clicking the link below.
Cold Cucumber Soup
Savoring the essence of summer, this refreshing Cold Cucumber Soup is an absolute delight. Its creamy texture, achieved without any dairy, makes it a perfect treat for warm weather. With its simplicity in preparation – simply blend, chill, and serve! – you can indulge in its cooling goodness in no time.
Vegan Carrot Soup (dairy free, gluten free)
Savoring the essence of spring and summer, this Vegan Carrot Soup is a masterclass in subtlety, with its gentle, garden-fresh flavors that unfold with each spoonful. The perfect accompaniment to warmer weather, this recipe is sure to become a staple in your culinary repertoire.
One-Pot Orzo Vegetable Soup
Indulge in the comforting warmth of this Orzo Vegetable Soup, a remarkably swift and effortless one-pot creation perfect for banishing the chill of a frigid day. Simply check out the recipe here.
One-Pot Chicken and Vegetable Soup
Soups are an excellent choice when you’re in the mood for a filling and satisfying meal with minimal preparation required. However, if you’re on a weight loss journey, it’s essential to be mindful of the ingredients you use in your soup, as many thick and creamy soups can be high in fat, calories, and salt. Fear not, though, because I’ve curated a list of 15 healthy, low-calorie soup recipes that come in under 100 calories—perfect for a weight loss-friendly meal.
This one-pot chicken and vegetable soup recipe is an ideal example, as it’s easy to prepare, even better the next day when reheated, and packed with nutritious ingredients.
Instructions
Looking for a delicious and nutritious way to warm up? Browse through our collection of healthy, low-calorie soups that are perfect for any time of the year. Simply click on the link below each photo to access the full recipe and instructions. And don’t forget to share your own soup creations by posting them under my pin on Pinterest!