12 Healthy Low Calorie Soup Recipes You Need to Try Today

When it comes to comfort food that won’t derail your diet, soups are a go-to option. They’re incredibly versatile, easy to prepare, and can be packed with nutrients while keeping the calorie count low. I’ve curated a list of 12 healthy low-calorie soup recipes that are not only delicious but also perfect for any season.

Creamy Tomato Basil Soup

Ingredients

You’ll need the following ingredients for this soup to get that perfect creamy and flavorful taste:

• 6 large ripe tomatoes, chopped
• 1 cup fresh basil leaves, chopped
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 1/2 cup unsweetened almond milk
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, sautéing until they become translucent.
2. Add chopped tomatoes and cook for about 10 minutes, letting them break down.
3. Pour in vegetable broth and bring to a boil. Reduce heat and let it simmer for 15 minutes.
4. Add fresh basil leaves, salt, and pepper. Use an immersion blender to blend the soup until smooth. Alternatively, transfer the soup in batches to a blender.
5. Stir in the almond milk for that creamy texture, adjusting seasoning if needed.
6. Serve hot, garnished with additional basil leaves if desired.

Nutritional Information

This creamy tomato basil soup is nutrient-dense yet low in calories. Here’s the breakdown per serving:

• Calories: 120
• Protein: 3g
• Carbohydrates: 16g
• Fat: 5g
• Fiber: 4g

Chicken and Vegetable Soup

This classic Chicken and Vegetable Soup is both hearty and low in calories. Packed with nutrient-rich ingredients, it’s perfect for a nourishing meal.

Ingredients

• 2 boneless, skinless chicken breasts, cubed
• 1 cup carrots, diced
• 1 cup celery, chopped
• 1 cup zucchini, sliced
• 1 onion, diced
• 3 garlic cloves, minced
• 6 cups low-sodium chicken broth
• 1 can (14.5 oz) diced tomatoes
• 1 tsp dried thyme
• 1 tsp dried oregano
• 1/2 tsp black pepper
• 2 cups spinach leaves
• 1 tbsp olive oil

Instructions

1. Heat olive oil in a large pot over medium heat. Add the diced onion and minced garlic. Sauté until softened.
2. Add the cubed chicken breasts. Cook until the chicken is browned on all sides.
3. Stir in the carrots, celery, zucchini, thyme, oregano, and black pepper. Cook for about 5 minutes.
4. Pour in the low-sodium chicken broth and diced tomatoes. Bring the mixture to a boil.
5. Reduce the heat and let the soup simmer for 20 minutes, or until the vegetables are tender.
6. Add the spinach leaves in the last 5 minutes of cooking, allowing them to wilt.
7. Serve hot, garnishing with fresh herbs if desired.

Nutritional Information

Here’s a quick look at the nutritional benefits of this Chicken and Vegetable Soup:

Nutrient	Amount per Serving
Calories	150
Protein	18g
Fat	4g
Carbohydrates	12g
Fiber	3g
Sodium	400mg

This soup is an excellent low-calorie option, providing essential vitamins and minerals while keeping you full and satisfied.

Spicy Lentil Soup

This Spicy Lentil Soup is a flavorful and nutrient-dense option that’s perfect for a healthy meal. Packed with protein-rich lentils and aromatic spices, it’s both satisfying and low in calories.

Ingredients

• 1 cup red lentils, rinsed
• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 carrot, diced
• 1 celery stalk, diced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp cayenne pepper
• 4 cups low-sodium vegetable broth
• 1 can (14.5 oz) diced tomatoes
• 1 tbsp lemon juice
• Salt and pepper, to taste

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Sauté chopped onion, minced garlic, diced carrot, and diced celery for 5 minutes until softened.
3. Add ground cumin, smoked paprika, and cayenne pepper. Cook for 1 more minute.
4. Stir in rinsed red lentils, low-sodium vegetable broth, and diced tomatoes. Bring to a boil.
5. Reduce heat, cover, and simmer for 20-25 minutes until lentils are tender.
6. Stir in lemon juice and season with salt and pepper to taste.
7. Serve hot, garnished with fresh herbs if desired.

Serving Size	Calories	Protein	Carbohydrates	Fiber	Fat
1 cup	180	12g	30g	10g	3g

This soup is a fantastic choice for a wholesome, low-calorie meal that doesn’t compromise on flavor.

Minestrone Soup

Minestrone Soup is a classic Italian dish that’s both hearty and low in calories. Packed with vegetables, beans, and pasta, it’s a nutritious option perfect for any meal.

Ingredients

• 1 tbsp olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, chopped
• 1 zucchini, diced
• 1 cup green beans, chopped
• 1 can (14.5 oz) diced tomatoes
• 4 cups vegetable broth
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) cannellini beans, drained and rinsed
• 1 cup baby spinach
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/4 tsp red pepper flakes
• Salt and pepper to taste
• 1/2 cup small pasta (e.g., ditalini or elbow)

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Sauté onion and garlic until fragrant, about 2 minutes.
3. Add carrots, celery, zucchini, and green beans. Cook until veggies begin to soften, around 5 minutes.
4. Stir in diced tomatoes, vegetable broth, kidney beans, and cannellini beans.
5. Season with oregano, basil, red pepper flakes, salt, and pepper.
6. Bring to a boil, then reduce heat and let simmer for 20 minutes.
7. Add pasta and spinach. Cook until pasta is tender, approximately 10 minutes.

Nutrient	Amount per Serving
Calories	200
Protein	10g
Fiber	7g
Carbohydrates	35g
Fat	3g

Minestrone Soup is a wholesome, low-calorie option that doesn’t skimp on flavor or nutrition.

Butternut Squash Soup

Ingredients

• 1 medium butternut squash, peeled and diced
• 1 large carrot, chopped
• 1 medium onion, diced
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 tsp ground cumin
• 1/2 tsp ground nutmeg
• 1 cup unsweetened coconut milk
• Salt and pepper to taste
• Olive oil for sautéing

Instructions

1. Sauté vegetables: Heat olive oil in a large pot over medium heat. Add the diced onion and minced garlic, sautéing until softened.
2. Add main ingredients: Add the diced butternut squash and chopped carrot to the pot. Cook for about 5 minutes, stirring occasionally.
3. Incorporate spices and broth: Sprinkle in the ground cumin and nutmeg. Pour in the vegetable broth, then bring the mixture to a boil.
4. Simmer: Reduce the heat and let it simmer; cook for about 20 minutes until the squash and carrots are tender.
5. Blend: Use an immersion blender to puree the soup until smooth. You can also use a regular blender in batches if necessary.
6. Finish: Stir in the coconut milk, then season with salt and pepper to taste. Let it heat through for 5 more minutes before serving.

Nutrient	Amount per Serving
Calories	140
Protein	2g
Fat	7g
Carbohydrates	18g
Fiber	4g
Sugar	6g

Butternut Squash Soup offers a deliciously creamy yet low-calorie option perfect for any meal.

Broccoli Cheddar Soup

Broccoli Cheddar Soup is a classic choice that combines creamy texture with vibrant flavor. It’s a great way to enjoy a comforting meal without guilt.

Ingredients

• 4 cups broccoli florets, fresh or frozen
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 large carrot, grated
• 3 cups low-sodium vegetable broth
• 1 cup low-fat milk
• 1 cup shredded reduced-fat cheddar cheese
• 1 tbsp olive oil
• 2 tbsp flour
• Salt and pepper to taste

Instructions

1. Heat oil in a large pot over medium heat. Sauté the onion and garlic until they are fragrant and the onion is translucent.
2. Add broccoli and carrot to the pot. Cook for about 5 minutes, stirring occasionally.
3. Pour in vegetable broth and bring it to a boil. Reduce heat and let it simmer until the broccoli is tender, about 10 minutes.
4. Create a roux by whisking flour and milk together in a small bowl. Slowly add this mixture to the pot, stirring constantly until the soup thickens.
5. Stir in cheddar cheese gradually until it’s fully melted and incorporated into the soup.
6. Season with salt and pepper to taste. Use an immersion blender to puree the soup until smooth and creamy, or transfer to a blender and puree in batches.
7. Serve hot and enjoy the comforting, low-calorie delight.

Nutrient	Amount per Serving
Calories	170
Protein	11g
Carbohydrates	15g
Fiber	4g
Fat	8g
Saturated Fat	3g
Sodium	320mg

This soup delivers all the warmth and creaminess you expect from a Broccoli Cheddar Soup but with fewer calories.

Carrot Ginger Soup

Carrot Ginger Soup is a flavorful, low-calorie offering that combines the sweetness of carrots with the zest of ginger. This vibrant soup is perfect for a light lunch or a starter.

Ingredients

• 6 large carrots, peeled and chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil
• Salt and pepper to taste
• Optional: A splash of coconut milk for added creaminess

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add chopped onion, and sauté until translucent, about 5 minutes.
3. Toss in minced garlic and grated ginger, cooking for another 2 minutes.
4. Add chopped carrots, and stir well to combine with the aromatics.
5. Pour in the vegetable broth, and bring the mixture to a boil.
6. Reduce the heat, and let the soup simmer for 20-25 minutes, or until carrots are tender.
7. Use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup in batches to a blender and puree until smooth.
8. Season with salt and pepper to taste. If using, stir in a splash of coconut milk for extra creaminess.
9. Serve hot, and enjoy!

Nutrient	Amount per Serving
Calories	110
Protein	2g
Carbohydrates	20g
Fiber	4g
Fat	3g
Sodium	250mg

Carrot Ginger Soup is a delightful, low-calorie option that’s perfect any time of year.

Spinach and White Bean Soup

Ingredients

You’ll need these fresh and flavorful ingredients to make this nutrient-packed soup:

• 1 tbsp olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 2 cups fresh spinach, chopped
• 1 can (15 oz) white beans, drained and rinsed
• 4 cups low-sodium vegetable broth
• 1 tsp dried thyme
• 1 tsp dried oregano
• 1/2 tsp black pepper
• 1/4 tsp red pepper flakes (optional)
• Juice of 1 lemon
• Salt to taste

Instructions

Heat olive oil in a large pot over medium heat. Add diced onion and minced garlic, sautéing until fragrant and translucent, about 5 minutes.

Stir in chopped spinach, cooking until wilted, 2-3 minutes. Add the drained and rinsed white beans, low-sodium vegetable broth, dried thyme, dried oregano, black pepper, and red pepper flakes if using.

Bring the mixture to a boil, then reduce the heat and let it simmer for 15 minutes.

Finally, squeeze in the juice of 1 lemon, stirring well. Season with salt to taste.

Nutritional Information

With only 190 calories per serving, this Spinach and White Bean Soup offers a wholesome, hearty meal. It boasts 8g of protein, 6g of fiber, and an array of essential vitamins and minerals, making it both delicious and nutritious.

Cauliflower Soup

This creamy, low-calorie Cauliflower Soup is perfect for a light lunch or dinner. It’s packed with nutrients and bursting with flavor.

Ingredients

• 1 large cauliflower head, chopped
• 1 medium onion, diced
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 cup unsweetened almond milk
• 2 tbsp olive oil
• 1 tsp dried thyme
• Salt and pepper to taste
• Fresh parsley or chives for garnish

Instructions

Heat olive oil in a large pot over medium heat. Sauté onion and garlic until they’re soft and fragrant, about 5 minutes. Add the chopped cauliflower, and toss to coat with the oil, cooking for an additional 2-3 minutes. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer until cauliflower is tender, about 20 minutes. Use an immersion blender, or transfer the soup in batches to a blender, and blend until smooth. Return the soup to the pot, stir in almond milk and thyme, and season with salt and pepper. Heat through but don’t bring to a boil. Garnish with fresh parsley or chives before serving.

Component	Amount per Serving
Calories	130
Protein	4g
Fiber	5g
Total Fat	7g
Carbohydrates	15g

This Cauliflower Soup is a nutritious and delicious option, with a creamy texture that makes it a satisfying meal without the extra calories.

Black Bean Soup

Black Bean Soup is a hearty and flavorful option that’s perfect for a nutritious meal. Packed with fiber and protein, it keeps you full and energized.

Ingredients

• 1 tbsp olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 cans (15 oz each) black beans, rinsed and drained
• 1 can (14.5 oz) diced tomatoes
• 4 cups low-sodium vegetable broth
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp dried oregano
• Salt and pepper to taste
• Juice of 1 lime
• Fresh cilantro, chopped (optional)

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add diced onion and sauté until translucent, about 5 minutes.
3. Stir in minced garlic and cook for another minute.
4. Add rinsed black beans, diced tomatoes, and vegetable broth.
5. Mix in ground cumin, smoked paprika, and dried oregano.
6. Bring the mixture to a boil, then reduce heat and simmer for 20-25 minutes.
7. Use an immersion blender to blend the soup to your desired consistency.
8. Season with salt, pepper, and lime juice.
9. Garnish with fresh cilantro if desired.

Nutrient	Amount Per Serving
Calories	190
Protein	12g
Fiber	9g
Fat	4g
Carbohydrates	28g

This Black Bean Soup is a delicious and nutritious choice, perfect for a low-calorie meal that doesn’t compromise on flavor.

Zucchini Basil Soup

Ingredients

This Zucchini Basil Soup is light, refreshing, and perfect for a low-calorie meal. You need:

• 4 medium zucchinis, sliced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 cup fresh basil leaves
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

Heat olive oil in a large pot over medium heat. Add chopped onion and minced garlic and sauté until translucent, about 5 minutes. Add sliced zucchinis and stir for another 3 minutes. Pour in the vegetable broth and bring to a boil. Reduce heat and let it simmer for 15 minutes until zucchinis are tender. Remove from heat and add fresh basil leaves. Use an immersion blender to blend the soup until smooth. Season with salt and pepper to taste.

• Calories: 100
• Protein: 3g
• Fiber: 3g
• Fat: 5g
• Carbohydrates: 10g

Pea and Mint Soup

Ingredients

• 2 cups fresh or frozen peas
• 1 small onion, chopped
• 2 cloves garlic, minced
• 3 cups low-sodium vegetable broth
• 1/4 cup fresh mint leaves
• 1 tablespoon olive oil
• Salt and pepper to taste
• Optional: Greek yogurt for garnish

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add chopped onion and garlic; sauté until soft and fragrant, about 5 minutes.
3. Stir in the peas, cooking for another 2-3 minutes.
4. Pour in the vegetable broth and bring the mixture to a boil.
5. Reduce heat and simmer for 10 minutes.
6. Add the fresh mint leaves and blend the soup using an immersion blender until smooth.
7. Season with salt and pepper to taste.
8. Serve hot, with a dollop of Greek yogurt if desired.

Serving Size	Calories	Protein	Fiber	Fat	Carbohydrates
1 bowl	120	5g	6g	3g	22g

This Pea and Mint Soup is a refreshing and low-calorie option perfect for any season.

Conclusion

Exploring these 12 healthy low-calorie soup recipes has been a delightful journey. Each recipe offers a unique blend of flavors and nutrients, ensuring there’s something for everyone. From the creamy Tomato Basil to the hearty Chicken and Vegetable, these soups prove that eating healthy doesn’t mean sacrificing taste.

Whether you’re looking for a light lunch or a satisfying dinner, these soups are perfect for any occasion. They’re easy to prepare and packed with wholesome ingredients that support a balanced diet. So, grab your favorite pot and start cooking your way to a healthier you!