These low-calorie soup recipes pack in nutrients and play with all sorts of fun flavors, proving that healthy doesn't have to mean boring.
41 Low-Calorie Soup Recipes You’ll Want to Ladle Up
Updated on Jan. 15, 2025
1/41
Pressure Cooker Chicken Enchilada Soup
Skill Level
Intermediate
Total Time
45 min
Servings
8 servings (3-1/4 quarts)
From the Recipe Creator:
What's the quickest and tastiest way to bring the flavor to your favorite chicken tortilla soup? Instant Pot! This soup delivers a big bowl of fresh comfort—just ask my husband. Toppings like avocado, sour cream and tortilla strips are a must. —Heather Sewell, Harrisonville, Missouri
Nutrition Facts:
About 2 cups: 132 calories, 4g fat (1g saturated fat), 35mg cholesterol, 1117mg sodium, 9g carbohydrate (4g sugars, 2g fiber), 14g protein.
This cozy Instant Pot soup is like chicken tortilla soup’s fun sister. It starts with a humble can of enchilada sauce, but you can make your own homemade enchilada sauce if you’re watching your salt and sugar levels. The dish is full of lean protein thanks to boneless skinless chicken breasts, which shred easily after eight minutes in the pressure cooker.
2/41
Cream of Cauliflower Soup
Skill Level
Beginner
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
This mildly cheesy cauliflower soup is a favorite of mine. I make it often in summer, although it's good any time. —Karen Brown, West Lafayette, Ohio
Nutrition Facts:
1 cup: 186 calories, 11g fat (6g saturated fat), 36mg cholesterol, 792mg sodium, 10g carbohydrate (6g sugars, 1g fiber), 13g protein.
Frozen cauliflower recipes could not be more convenient. Subtly nutty cauliflower becomes super creamy in this smooth, fiber-rich soup. It’s made with equal parts chicken broth and 1% milk, rather than heavy cream. Reduced-fat cheddar cheese gives the soup an added layer of richness.
3/41
Spiced-Up Healthy Soup
Skill Level
Beginner
Total Time
55 min
Servings
14 servings (3-1/2 quarts)
From the Recipe Creator:
“This has been a hit with family and friends. It’s spicy, low-fat and filled with good-for-you ingredients.” —Diane Tayman, Dixon, Illinois
Nutrition Facts:
1 cup: 156 calories, 3g fat (0 saturated fat), 9mg cholesterol, 601mg sodium, 21g carbohydrate (4g sugars, 7g fiber), 11g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1 vegetable, 1/2 fat.
Soups you can prep and cook in an hour or less are always welcome on weeknights, and it helps when they’re healthy. Lentils are a tasty source of fiber, protein and B vitamins. This dish easily becomes vegetarian by omitting the chicken and using vegetable broth.
4/41
Instant Pot Lentil Soup
Skill Level
Beginner
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Wrap yourself in nourishing comfort in about 20 minutes, using simple pantry ingredients and an Instant Pot. Soup's on! —Taste Recipes Test Kitchen
Nutrition Facts:
1 cup: 182 calories, 3g fat (0 saturated fat), 0 cholesterol, 725mg sodium, 30g carbohydrate (6g sugars, 6g fiber), 12g protein.
This nutritional powerhouse is oh-so-satisfying thanks to a sweet mirepoix base, fresh herbs and lots of crushed tomatoes. Make it a curried soup by adding turmeric, garam masala and curry powder to the spice mix, or go for Italian vibes with a generous sprinkling of umami-rich Parmesan.
5/41
Chicken Tortilla Soup
Skill Level
Beginner
Total Time
30 min
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
This chicken tortilla soup is as good as (if not better than) any I've had in a restaurant. I get so many compliments when I serve it: you will, too. —Laura Black Johnson, Largo, Florida
Nutrition Facts:
1-1/4 cups: 200 calories, 8g fat (2g saturated fat), 55mg cholesterol, 941mg sodium, 9g carbohydrate (4g sugars, 2g fiber), 22g protein.
Once again, leftover rotisserie chicken does most of the heavy lifting in this zesty, warming soup, which only needs 20 minutes on the heat but tastes like it has simmered all day. Fresh lime juice is a must here for that bit of tangy brightness.
6/41
Cabbage Barley Soup
Skill Level
Beginner
Total Time
6 hours 30 min
Servings
8 servings (3 quarts)
From the Recipe Creator:
My neighbor had an abundance of cabbage, so a group of us had a contest to see who could come up with the best cabbage dish. My vegetarian soup was the clear winner. —Lorraine Caland, Shuniah, Ontario
Nutrition Facts:
1-1/2 cups: 197 calories, 1g fat (0 saturated fat), 0 cholesterol, 678mg sodium, 39g carbohydrate (7g sugars, 9g fiber), 11g protein. Diabetic Exchanges: 2-1/2 starch, 1 lean meat.
Cabbage may not be the most glamorous ingredient, but the cruciferous veggie becomes wonderfully sweet and hearty in this healthy slow-cooker soup. V8 juice is the secret to a robust broth that packs in flavor without upping the fat content.
7/41
Butternut Turkey Soup
Skill Level
Intermediate
Total Time
1 hour 5 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
Although hearty with lots of nutritious vegetables and turkey, this soup is also light and luscious. —Denise LaRoche, Hudson, New Hampshire
Nutrition Facts:
1-1/3 cups: 192 calories, 2g fat (0 saturated fat), 60mg cholesterol, 332mg sodium, 20g carbohydrate (3g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
Cut butternut squash like a pro, or grab the prepared pre-cut squash from the supermarket. Either way, this aromatic soup will become one of your go-to uses for leftover turkey. If you don’t have shallots on hand, most types of onions will give you that sweet flavor you’re looking for.
8/41
Matzo Ball Soup
Skill Level
Intermediate
Total Time
1 hour 55 min
Servings
12 servings
From the Recipe Creator:
This traditional matzo ball soup recipe is worth the extra effort. If you prefer, you can add egg noodles instead of matzo balls to this Jewish chicken soup. —Julia Sherman, New Market, Tennessee
Nutrition Facts:
1-1/2 cups: 160 calories, 6g fat (1g saturated fat), 73mg cholesterol, 509mg sodium, 11g carbohydrate (3g sugars, 2g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1/2 fat.
It doesn’t get more soul-warming than this beloved Jewish comfort food, featuring a fluffy, doughy matzo ball dumpling in a savory chicken broth. This recipe calls for boxed matzo ball mix to cut down on prep time, but you can also make matzo balls from scratch!
9/41
Sausage and Spinach Tortellini Soup
Skill Level
Beginner
Total Time
40 min
Servings
2 servings
From the Recipe Creator:
My husband’s grandmother made this soup with her own homemade sausage and tortellini. We don’t make those ingredients these days, but we’re so happy to have the passed-down recipe—this version is almost as good as hers. It's also an excellent way to get the kids to eat spinach! —Joyce Lulewicz, Brunswick, Ohio
Nutrition Facts:
1-3/4 cups: 354 calories, 19g fat (8g saturated fat), 64mg cholesterol, 1360mg sodium, 23g carbohydrate (4g sugars, 2g fiber), 23g protein.
Fresh spinach, aromatic garlic and crushed red pepper flakes pack this tortellini soup with satisfying flavors. The small amount of zesty sausage called for is used more as seasoning than anything else. Sub in vegan chorizo or any other type of plant-based sausage if you’re cutting down on meat consumption.
10/41
Dill Chicken Soup
Skill Level
Beginner
Total Time
30 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
I could eat soup for every meal of the day, all year long. I particularly like dill and spinach—they add a brightness to this light and healthy soup. —Robin Haas, Jamaica Plain, Massachusetts
Nutrition Facts:
1-1/3 cups: 198 calories, 6g fat (1g saturated fat), 31mg cholesterol, 681mg sodium, 20g carbohydrate (4g sugars, 5g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 0.500 fat.
Fresh dill really brings this cozy chicken soup to life, while using a mix of fresh and frozen veggies helps it come together quickly. Adding lemon juice at the end brightens the entire dish, so skip the bottled stuff and juice a lemon the easy way.
11/41
Italian Veggie Beef Soup
Skill Level
Beginner
Total Time
30 min
Servings
12 servings (4 quarts)
From the Recipe Creator:
My sweet father-in-law, Pop Pop, would bring this chunky soup to our house when we were under the weather. We like it so much, we take it to our own friends who need comfort. It always does the trick. —Sue Webb, Reisterstown, Maryland
Nutrition Facts:
1-1/3 cups: 159 calories, 5g fat (2g saturated fat), 38mg cholesterol, 646mg sodium, 14g carbohydrate (6g sugars, 4g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1/2 starch.
This is the ultimate make-ahead freezer meal to prep when you have the time, and then save it for busy nights ahead. 90% lean ground beef cuts down on the fat content without sacrificing umami richness. Make sure to opt for reduced-sodium beef broth so you can control the salt content yourself.
12/41
Easy Pot Sticker Soup
Skill Level
Beginner
Total Time
5 hours 30 min
Servings
6 servings (about 2 quarts)
From the Recipe Creator:
Since my husband and I have soup often, I’m always coming up with something new. I saw pot stickers in the freezer and decided to feature them in an Asian soup. The results were delicious. Rice vinegar provides just the right tang, and the green onions and carrots add color. Stir in chopped cabbage or bok choy if you'd like. A little sesame oil goes a long way, but you can always add a bit more. —Darlene Brenden, Salem, Oregon
Nutrition Facts:
1-1/3 cups: 198 calories, 6g fat (2g saturated fat), 28mg cholesterol, 1302mg sodium, 23g carbohydrate (5g sugars, 2g fiber), 13g protein.
Pick out your favorite bag of frozen potstickers (pork, veggie, chicken, shrimp—you name it), and whip up this super simple dumpling soup, which is like a lightened-up version of your favorite takeout one. Fresh minced gingerroot and garlic brighten up the broth, while sesame oil adds nuttiness.
13/41
Slow-Cooker Stuffed Pepper Soup
Skill Level
Beginner
Total Time
5 hours 15 min
Servings
12 servings (4-1/2 quarts)
From the Recipe Creator:
I tweaked a recipe I got from one of my best friends, and I couldn't believe how much this soup really does taste like stuffed green peppers! With beef and brown rice, slow-cooker stuffed pepper soup makes a hearty meal on a cold day. —Gina Baxter, Plainfield, IL
Nutrition Facts:
1-1/2 cups: 141 calories, 3g fat (1g saturated fat), 22mg cholesterol, 852mg sodium, 18g carbohydrate (8g sugars, 3g fiber), 11g protein.
Stuffed peppers in soup form? Yes, please. This hearty dish with extra-lean ground beef and a robust tomato broth is such a comforting high-protein soup to make whenever the stuffed pepper craving strikes. This recipe uses nutty brown rice, but you can swap in long-grain white rice, quinoa or barley.
14/41
Beefy Mushroom Soup
Skill Level
Beginner
Total Time
30 min
Servings
3 cups
From the Recipe Creator:
This is a tasty way to use leftover roast or steak and get a delicious supper on the table in about a half-hour. The warm, rich taste of this mushroom soup is sure to please. —Ginger Ellsworth of Caldwell, Idaho
Nutrition Facts:
1 cup: 180 calories, 9g fat (5g saturated fat), 52mg cholesterol, 470mg sodium, 9g carbohydrate (3g sugars, 1g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 2 fat, 1 vegetable.
Recipes that use leftover steak are always such a treat because we love to clean out the fridge almost as much as we love to repurpose leftovers into a brand new dinner. Use any of your favorite types of fresh mushrooms, or even a combination.
15/41
Keto Chicken Soup
Skill Level
Beginner
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
Our keto chicken soup has all the comfort but none of the carbs found in traditional chicken noodle soup. —Taste Recipes Test Kitchen
Nutrition Facts:
1 cup: 199 calories, 10g fat (2g saturated fat), 62mg cholesterol, 861mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 22g protein.
Tender chicken and earthy spinach are the stars of this low-carb meal, which tastes lovely with cauliflower rice added too. Don’t feel limited to spinach: Throw in kale, Swiss chard or whatever leafy greens you have on hand.
16/41
Pressure-Cooker Turkey Vegetable Soup
Skill Level
Intermediate
Total Time
35 min
Servings
10 servings (3-1/2 quarts)
From the Recipe Creator:
Our family is big on soup. This favorite is quick to make and very tasty, giving me plenty of time to have fun with the family. —Nancy Heishman, Las Vegas, Nevada
Nutrition Facts:
1-1/3 cups: 167 calories, 5g fat (1g saturated fat), 20mg cholesterol, 604mg sodium, 21g carbohydrate (9g sugars, 5g fiber), 13g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1/2 starch.
Italian turkey sausage links have all the same zesty seasonings as pork sausage, with significantly less fat. Paired with loads of fresh vegetables and a subtly sweet tomato broth, this soup makes the perfect balanced meal. Cheesy, garlicky cauliflower breadsticks are great on the side.
17/41
Shrimp Ramen
Skill Level
Beginner
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
A package of store-bought ramen noodles speeds up assembly of this colorful broth with shrimp and carrots. My mother passed the recipe on to me. —Donna Hellinger, Lorain, Ohio
Nutrition Facts:
1 cup: 148 calories, 4g fat (2g saturated fat), 83mg cholesterol, 857mg sodium, 17g carbohydrate (2g sugars, 1g fiber), 12g protein. Diabetic Exchanges: 1 starch, 1 lean meat.
Cooked shrimp adds protein and essential nutrients like B12 to this quick ramen dish. Upgrade your ramen with sliced white baby portobello or shiitake mushrooms for more chewy texture and earthy flavor.
18/41
Meatball Alphabet Soup
Skill Level
Beginner
Total Time
55 min
Servings
9 servings (about 3-1/2 quarts)
From the Recipe Creator:
Bite-sized meatballs made from ground turkey perk up this fun alphabet soup. A variety of vegetables are mixed in a rich tomato broth seasoned with herbs to make this delicious, wholesome soup. —Taste Recipes Test Kitchen
Nutrition Facts:
1-1/2 cups: 192 calories, 5g fat (1g saturated fat), 39mg cholesterol, 742mg sodium, 26g carbohydrate (8g sugars, 4g fiber), 13g protein.
Who said nostalgic childhood comfort foods can’t be healthy? This playful alphabet soup is filled with lean turkey meatballs and tangy tomatoes. Throw in fresh baby spinach to get your greens in for the day.
19/41
Lemony Turkey Rice Soup
Skill Level
Beginner
Total Time
30 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
While growing up in Texas, I spent a lot of time helping my grandma cook. Lemon and cilantro add a deliciously different twist to turkey soup. —Margarita Cuellar, East Chicago, Indiana
Nutrition Facts:
1 cup: 166 calories, 4g fat (1g saturated fat), 42mg cholesterol, 1047mg sodium, 17g carbohydrate (1g sugars, 1g fiber), 13g protein.
Tangy, savory broth gets a velvety texture from cornstarch and condensed cream of chicken soup. This comforting soup is one of the healthiest recipes for leftover turkey, and it also tastes great with rotisserie chicken. If you don’t love cilantro, try garnishing with chopped parsley instead.
20/41
Spicy Potato Soup
Skill Level
Beginner
Total Time
1 hour 30 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
My sister-in-law, who is from Mexico, passed along this wonderful recipe. Since she prefers her foods much spicier than we do, I reduced the amount of pepper sauce, but you can add more if you prefer a bigger kick. —Audrey Wall, Industry, Pennsylvania
Nutrition Facts:
1 cup: 159 calories, 5g fat (2g saturated fat), 28mg cholesterol, 764mg sodium, 16g carbohydrate (2g sugars, 2g fiber), 12g protein.
You don’t need loads of ingredients to cook something spectacular, and this simple, nourishing beef soup is proof of that. Control the heat level with the amount of hot pepper sauce you use. If you’re a spice lover, finish your bowl with a drizzle of chili crisp.
21/41
Hot and Sour Soup
Skill Level
Beginner
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
Hot and sour soup is a pungent and delicious Chinese restaurant dish that’s quick and easy to make at home. In fact, it tastes even better when it’s made in your own kitchen. This is a very mild, family-friendly version, but you can easily adjust the heat factor by varying the amount of chili oil you use. —Carolyn Butterfield, Lake Stevens, Washington
Nutrition Facts:
1 serving: 149 calories, 8g fat (2g saturated fat), 93mg cholesterol, 1602mg sodium, 8g carbohydrate (6g sugars, 1g fiber), 13g protein.
The “sour” in this healthy hot and sour soup comes from seasoned rice vinegar, which also offers a bit more sweetness than other types of vinegar. Delicate ribbons of egg and pillowy tofu offer plenty of protein, but you could also add meatiness with thin shreds of pork or chicken.
22/41
Chicken and Rice Soup
Skill Level
Intermediate
Total Time
1 hour 15 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
This soothing soup hits the spot on chilly fall and winter days. I frequently simmer up big batches of the recipe during the cooler months. —Kevin Bruckerhoff, Columbia, Missouri
Nutrition Facts:
1 cup: 128 calories, 1g fat (0 saturated fat), 51mg cholesterol, 543mg sodium, 7g carbohydrate (0 sugars, 1g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch.
Opting for bone-in chicken breasts infuses this soothing broth with so much robust flavor. If you only have boneless on hand, that works too. Easily turn this soup into a creamy one by stirring in half a cup of cream during the last ten minutes of cooking.
23/41
Beef Cabbage Soup
Skill Level
Beginner
Total Time
1 hour 20 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
When I was a little girl, I helped my parents work the fields of their small farm. Lunchtime was always a treat when Mother picked fresh vegetables from the garden and simmered them in her big soup pot. We loved making this delicious recipe. —Ethel Ledbetter, Canton, North Carolina
Nutrition Facts:
1 cup: 116 calories, 3g fat (1g saturated fat), 19mg cholesterol, 582mg sodium, 11g carbohydrate (3g sugars, 3g fiber), 11g protein. Diabetic Exchanges: 1 starch, 1 lean meat.
Beef and cabbage are a timeless duo and the tastiest star ingredients in this hearty, stuffed cabbage-inspired recipe, which is a soup lover’s dream. If you’re cutting back on red meat, ground turkey is a fine substitute with a lower fat content. Even a plant-based ground beef substitute will offer the right amount of heft.
24/41
Turkey Soup
Skill Level
Intermediate
Total Time
4 hours 30 min
Servings
12 servings (5 quarts)
From the Recipe Creator:
My daughter got this recipe from her husband's mother. As in many households, our turkey gets picked over for a few days after the holidays. This soup is especially good on cold winter nights when it's snowing...which happens a lot where I live! —Carol Brethauer, Denver, Colorado
Nutrition Facts:
1-2/3 cups: 147 calories, 2g fat (0 saturated fat), 28mg cholesterol, 412mg sodium, 15g carbohydrate (3g sugars, 1g fiber), 12g protein. Diabetic Exchanges: 1 starch, 1 lean meat.
Pair this wholesome turkey soup with a simple green salad and a bit of crusty bread for a satisfying, well-balanced meal. The broth is infused with richness (and healthy vitamins) from the turkey carcass left over from your Thanksgiving turkey.
25/41
Chicken Tomato Soup
Skill Level
Beginner
Total Time
4 hours 20 min
Servings
8 servings
From the Recipe Creator:
Cumin, chili powder and cayenne pepper give my slow-cooked specialty its kick. I serve bowls of it with crunchy tortilla strips that bake in no time. Leftover soup freezes well for nights I don’t feel like cooking. —Margaret Bailey, Coffeeville, Mississippi
Nutrition Facts:
1 serving: 196 calories, 5g fat (1g saturated fat), 49mg cholesterol, 800mg sodium, 19g carbohydrate (3g sugars, 3g fiber), 19g protein.
Tomato puree helps thicken this zesty slow-cooker soup while brightening it up with a slightly acidic flavor. Making tortilla strips yourself adds an impressive crispy garnish that takes minimal effort. Cut an avocado into cubes to sprinkle on top.
26/41
Chicken Vegetable Soup
Skill Level
Intermediate
Total Time
2 hours 35 min
Servings
16 servings (about 4 quarts)
From the Recipe Creator:
I experimented with different variations, and this is the best chicken vegetable soup recipe I came up with. It's especially good to take to potlucks or share with friends. I often take a bowl to work to heat up for a fast lunch. —Bertha Vogt, Tribune, Kansas
Nutrition Facts:
1 cup: 195 calories, 9g fat (2g saturated fat), 55mg cholesterol, 537mg sodium, 10g carbohydrate (4g sugars, 2g fiber), 19g protein.
To make this colorful and cozy soup even quicker, add frozen vegetables at the end so they can thaw and cook through. Leftover rice or frozen tortellini makes the soup even heartier.
27/41
Thai Shrimp Soup
Skill Level
Beginner
Total Time
40 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
This tasty crowd-pleasing soup comes together in minutes, and I like the fact that the ingredients are available in my little local grocery store. —Jessie Grearson, Falmouth, Maine
Nutrition Facts:
1 cup: 163 calories, 7g fat (3g saturated fat), 69mg cholesterol, 505mg sodium, 9g carbohydrate (5g sugars, 2g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1 fat.
This aromatic, creamy shrimp soup makes a showstopping high-protein dinner and tastes far more complicated than it actually is. There are many types of shrimp, but large uncooked shrimp are ideal here. They will infuse the broth with slightly briny, savory seafood flavor.
28/41
Turkey-Vegetable Soup
Skill Level
Intermediate
Total Time
1 hour 5 min
Servings
6 servings (2-1/4 quarts)
From the Recipe Creator:
The blend of flavors and colors in this hearty soup will bring everyone at the table back for more. —Charlotte Welch, Utica, New York
Nutrition Facts:
1-1/2 cups: 191 calories, 3g fat (1g saturated fat), 40mg cholesterol, 257mg sodium, 22g carbohydrate (6g sugars, 5g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat.
Orzo is one of the best types of pasta to use in soups and stews because it cooks quickly and maintains its texture. Other small pasta shapes, like ditalini or macaroni, will also work well.
29/41
Hamburger Soup
Skill Level
Beginner
Total Time
45 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
At family get-togethers, our children always request this spirit-warming soup along with a fresh loaf of homemade bread and tall glasses of milk. It has robust flavor and plenty of fresh-tasting vegetables, and it's so easy to make. —Barbara Brown, Janesville, Wisconsin
Nutrition Facts:
1 cup: 167 calories, 7g fat (3g saturated fat), 35mg cholesterol, 972mg sodium, 15g carbohydrate (5g sugars, 3g fiber), 12g protein.
Ground beef soup recipes make super satisfying dinners that sneak in a good amount of veggies too. Mix in any of your best spice blends, from herby Italian seasoning to a zippy Cajun blend, to give the soup your own flare. Swap in lean ground turkey or chicken for a lower saturated fat content.
30/41
Navy Bean Soup
Skill Level
Intermediate
Total Time
2 hours 15 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
My family loves navy bean soup! Beans were a commodity you did not survive without in the '30s. This excellent navy beans and ham soup is a real family favorite of ours and I make it often. —Mildred Lewis, Temple, Texas
Nutrition Facts:
1 cup: 244 calories, 2g fat (0 saturated fat), 8mg cholesterol, 410mg sodium, 42g carbohydrate (5g sugars, 10g fiber), 18g protein. Diabetic Exchanges: 3 starch, 2 lean meat, 1 vegetable.
Soaking beans may seem like an annoying extra step, but it’s the best way to cook dried beans from scratch and achieve that creamy texture. This soul-warming soup is a brilliant use for leftover ham, but it’s also delicious made without any meat and with vegetable stock swapped in. Add leafy greens like spinach or kale for even more fiber.
31/41
Ham and Lentil Soup
Skill Level
Beginner
Total Time
2 hours 30 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
This lentil soup with ham is a combination of two soup recipes I came across and adapted. I often serve it for Sunday dinner, making enough so there are leftovers for my husband's lunch thermos. A bricklayer, he regularly works outside during winter. —Andi Haug, Hendrum, Minnesota
Nutrition Facts:
1 cup: 188 calories, 7g fat (2g saturated fat), 29mg cholesterol, 672mg sodium, 18g carbohydrate (3g sugars, 4g fiber), 14g protein.
Any bulk pork sausage, such as sweet or hot Italian, will impart loads of zesty flavor to this protein-packed legume soup, which can also be made in the slow cooker (cook on low for four to five hours). Diced potatoes and sliced zucchini are good flavor-absorbing soup veggies to add, and they practically melt in your mouth after they’re done simmering.
32/41
Turkey Sausage and Lentil Soup
Skill Level
Intermediate
Total Time
1 hour 10 min
Servings
12 servings (3-3/4 quarts)
From the Recipe Creator:
This recipe was given to me by my son, Chris, and we have it several times during the winter months. —Kathy Mazur, Sarasota, Florida
Nutrition Facts:
1-1/4 cups: 187 calories, 3g fat (1g saturated fat), 17mg cholesterol, 639mg sodium, 25g carbohydrate (4g sugars, 5g fiber), 15g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat.
Use brown lentils for this robust sausage soup, as they’ll hold their shape instead of becoming mushy. Cooking with lentils is a tasty (and inexpensive) way to up your daily fiber intake. (We highly recommend adding these incredible lentil recipes to your rotation.)
33/41
Beef Noodle Soup
Skill Level
Beginner
Total Time
25 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
This delicious soup only takes minutes—but tastes as if it simmers all day! —Margery Bryan, Moses Lake, Washington
Nutrition Facts:
1 cup: 144 calories, 5g fat (2g saturated fat), 32mg cholesterol, 804mg sodium, 11g carbohydrate (5g sugars, 2g fiber), 12g protein.
This quick, warming recipe comes together with freezer veggies, healthy pantry staples and a pound of ground beef—in 30 minutes, to boot. Use bouillon paste blended into water if you don’t have beef broth on hand.
34/41
Weeknight Turkey Tortilla Soup
Skill Level
Beginner
Total Time
1 hour 30 min
Servings
8 servings (3 quarts)
From the Recipe Creator:
This is now my family's most requested soup—so much so that they will make sure I have leftover turkey. You can spice up this soup and make it more hearty by adding smoked sausage or andouille and some Cajun seasoning to taste. —Gail Lucas, Olive Branch, Mississippi
Nutrition Facts:
1-1/2 cups: 144 calories, 3g fat (1g saturated fat), 35mg cholesterol, 846mg sodium, 16g carbohydrate (6g sugars, 2g fiber), 14g protein.
If you’re a spicy food lover, use a can of diced jalapeno peppers instead of the chopped green chiles in this robust turkey soup that’s full of bright flavors and zesty taco seasoning. To make it even heartier, stir in a can of black beans or pinto beans.
35/41
Vegetable Beef Soup
Skill Level
Intermediate
Total Time
4 hours
Servings
26 servings (9-3/4 quarts)
From the Recipe Creator:
When you need to feed a crowd, consider this beefy favorite loaded with both fresh and frozen veggies. —Sue Straughan, Prattville, Alabama
Nutrition Facts:
1-1/2 cups: 245 calories, 6g fat (2g saturated fat), 42mg cholesterol, 1090mg sodium, 31g carbohydrate (9g sugars, 6g fiber), 18g protein.
Made from the ends of different cuts of beef, economical stew meat becomes super tender when cooked slowly in this divine stick-to-your-bones soup. Add a cup of red wine or dark or amber beer to the broth in step three to up the whole dish’s complexity with a bit of acid.
36/41
Cauliflower Soup
Skill Level
Beginner
Total Time
30 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
This cheesy recipe is way tastier than any other cauliflower soup I've tried! We like it with hot pepper sauce for a little extra kick. —Debbie Ohlhausen, Chilliwack, British Columbia
Nutrition Facts:
1 cup: 160 calories, 11g fat (6g saturated fat), 30mg cholesterol, 616mg sodium, 10g carbohydrate (5g sugars, 2g fiber), 7g protein.
For a full-flavored but light soup that comes together in just 30 minutes, look no further than this creamy soup. (PSA: There’s an easy way to cut a head of cauliflower.) Aged sharp cheddar offers a pleasant nuttiness, but you could also use a smoked cheddar for a twist.
37/41
Beef Barley Soup
Skill Level
Beginner
Total Time
2 hours 10 min
Servings
9 servings (2-1/4 quarts)
From the Recipe Creator:
This hearty beef barley soup is a favorite menu item in our house throughout the year. Everyone savors the flavor. —Elizabeth Kendall, Carolina Beach, North Carolina
Nutrition Facts:
1 cup: 133 calories, 4g fat (1g saturated fat), 28mg cholesterol, 859mg sodium, 10g carbohydrate (2g sugars, 2g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 1/2 starch, 1/2 fat.
Bright aromatic parsley brings this hearty soup to life (thyme, oregano and rosemary would also taste delicious), but if you only have dried herbs on hand, follow the simple 1:3 fresh-to-dried herb conversion. Pearl barley is mildly nutty and satisfyingly chewy here, and it soaks up all the earthy beef broth.
38/41
Chicken Tortellini Soup
Skill Level
Beginner
Total Time
30 min
Servings
8 servings (about 2 quarts)
From the Recipe Creator:
This recipe puts a different spin on traditional chicken noodle soup. I like to use cheese tortellini instead of plain noodles for a pleasant and filling change of pace. This easy creation has become a family favorite that I can count on often. —Jean Atherly, Red Lodge, Montana
Nutrition Facts:
1 cup: 170 calories, 4g fat (2g saturated fat), 37mg cholesterol, 483mg sodium, 20g carbohydrate (2g sugars, 3g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 1 starch.
Turn refrigerated cheese tortellini into a nutritious, balanced meal by cooking it in low-sodium store-bought chicken broth with frozen mixed vegetables. Use any pasta shape you like, even gluten-free or whole-wheat pasta. Serve a crunchy, easy Caesar salad as a side dish for a good contrast in texture.
39/41
Best Seafood Chowder
Skill Level
Intermediate
Total Time
1 hour
Servings
32 servings (8 quarts)
From the Recipe Creator:
My husband is an avid fisherman. When a family get-together was planned and we had to bring something, we created this recipe using fish from our freezer. The chowder got rave reviews from the relatives! —Heather Saunders, Belchertown, Massachusetts
Nutrition Facts:
1 cup: 193 calories, 9g fat (4g saturated fat), 76mg cholesterol, 625mg sodium, 11g carbohydrate (4g sugars, 1g fiber), 17g protein.
Made with whole milk and evaporated milk instead of heavy cream, this dreamy chowder featuring scallops, lobster, shrimp, cod and haddock will transport you directly to Cape Cod. Chopped bacon infuses the whole dish with savory smokiness, but diced lean ham will offer similar rich flavors and cut down on fat.
40/41
Turkey Noodle Soup
Skill Level
Intermediate
Total Time
5 hours 30 min
Servings
10 servings (3-3/4 quarts)
From the Recipe Creator:
Make the most of leftover turkey with this down-home soup. Creating a broth by roasting the turkey, garlic and vegetables adds richness and depth to the flavor without the need for additional fats. —Taste Recipes Test Kitchen
Nutrition Facts:
1-1/2 cups: 188 calories, 4g fat (1g saturated fat), 66mg cholesterol, 670mg sodium, 17g carbohydrate (2g sugars, 2g fiber), 20g protein. Diabetic Exchanges: 2 lean meat, 1 starch.
It takes hours to make from-scratch turkey broth, filled with aromatic vegetables and a leftover turkey carcass, but we promise that it is so, so worth it. Substitute store-bought chicken broth if you’re short on time.
41/41
Contest-Winning Turkey Meatball Soup
Skill Level
Intermediate
Total Time
55 min
Servings
5 servings
From the Recipe Creator:
You don't need to cook the tender homemade meatballs or boil the egg noodles separately, so you can easily stir up this savory soup in no time. I usually double the recipe for our family of seven. —Carol Losier, Baldwinsville, New York
Nutrition Facts:
1 cup: 193 calories, 8g fat (3g saturated fat), 92mg cholesterol, 545mg sodium, 17g carbohydrate (2g sugars, 1g fiber), 13g protein.
For a leaner soup, swap out the noodles for more vegetables. When it comes to loading it up with vegetables, think anything green: chopped kale, frozen green peas or sauteed leeks.
Low-Calorie Soup Recipes FAQ
What type of soup has the least calories?
Broth-based soups, especially vegetable-heavy ones, tend to be much lower in calories than creamy soups, which get their richness from heavy cream, butter and cheese. (There are exceptions, of course, especially when ingredients like cauliflower and pureed root vegetables can achieve a super creamy texture without all the saturated fat). If you’re not making your own from scratch, opt for low-sodium broths.
How can you make low-calorie soups taste better?
There are plenty of ways to upgrade low-calorie soups, from creating umami flavor with spice blends and miso paste to adding creaminess without any cream (cornstarch and beans, for the win!). Spices have virtually zero calories, so feel free to jazz up all these soups with loads of zesty spices and, if you can handle the heat, your best bottles of hot sauce. Small amounts of acids like lemon juice and rice wine vinegar add brightness without many extra calories.
What can I add to low-calorie soup to make it more filling?
Since healthy soups are low in fat, you’ll want to really up the protein and fiber content in them so they’re sufficiently filling. Lean meats like shredded rotisserie chicken, roasted turkey, shrimp and even lean ground beef make soups satisfying enough to be a meal. For fiber, opt for filling legumes like lentils and beans, as well as nutrient-dense leafy greens like kale. Whole grains like quinoa, brown rice and barley are tasty additions, too.
