15 Best Low-Calorie Soup Recipes for Weight Loss

You're trying a low-calorie diet and consider Chicken Noodle Soup as a starting point. You're looking for more options to add to your meal plan. With so many recipes available, it's hard to know where to start. You'll find that exploring these recipes will help you make informed decisions about your weight loss journey, but which soups will work best for you?

1. Chicken Noodle Soup Recipe

A classic low-calorie comfort food, chicken noodle soup is easy to make.

Ingredients

• 1 pound boneless, skinless chicken breast
• 4 cups low-sodium chicken broth
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 cup whole wheat noodles
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Instructions

1. In a large pot, sauté the diced onion and minced garlic in a little bit of oil until softened.
2. Add the chicken breast and cook until browned on all sides.
3. Pour in the low-sodium chicken broth and bring to a boil.
4. Reduce heat and let simmer for 10-12 minutes or until the chicken is cooked through.
5. Add the whole wheat noodles and cook for an additional 8-10 minutes or until tender.
6. Stir in the dried thyme and season with salt and pepper to taste.
7. Serve hot and enjoy.

2. Vegetable Soup Delight

A delicious and healthy vegetable soup made with a variety of colorful vegetables.

Ingredients

• 2 carrots
• 2 potatoes
• 1 onion
• 3 cloves of garlic
• 2 cups of mixed vegetables
• 4 cups of vegetable broth
• 1 can of diced tomatoes
• 1 teaspoon of dried thyme
• Salt and pepper to taste

Instructions

1. Chop the onion, carrots, and potatoes into bite-sized pieces.
2. Heat a large pot over medium heat and sauté the chopped onion, carrots, and potatoes in a little bit of oil until they're tender.
3. Add the minced garlic and cook for another minute.
4. Add the mixed vegetables, vegetable broth, diced tomatoes, and dried thyme to the pot.
5. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes.
6. Season the soup with salt and pepper to taste.
7. Serve the soup hot, garnished with fresh herbs if desired.

3. Low Calorie Minestrone

Low Calorie Minestrone is a hearty Italian soup packed with vegetables and beans.

Ingredients

• 1 can diced tomatoes
• 1 can kidney beans
• 1 can cannellini beans
• 1 onion
• 3 cloves garlic
• 2 carrots
• 2 celery stalks
• 4 cups vegetable broth
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• Salt and pepper

Instructions

1. Chop the onion, garlic, carrots, and celery into small pieces.
2. In a large pot, sauté the chopped vegetables in a little water until tender.
3. Add the diced tomatoes, kidney beans, cannellini beans, vegetable broth, basil, and oregano to the pot.
4. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes.
5. Season the soup with salt and pepper to taste.
6. Serve the Low Calorie Minestrone hot, garnished with fresh basil leaves if desired.

4. Spicy Black Bean Soup

Spicy Black Bean Soup is a flavorful and nutritious low-calorie option.

Ingredients

• 1 can black beans, drained and rinsed
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 can diced tomatoes
• 2 cups vegetable broth
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper
• Salt and pepper, to taste
• Fresh cilantro, chopped (optional)

Instructions

1. In a large pot, heat 2 tablespoons of oil over medium heat.
2. Add the onion, garlic, and red bell pepper, and cook until the vegetables are tender.
3. Stir in the cumin, smoked paprika, and cayenne pepper, and cook for 1 minute.
4. Add the black beans, diced tomatoes, and vegetable broth, and bring to a boil.
5. Reduce the heat and simmer for 20-25 minutes or until the soup has thickened slightly.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with chopped fresh cilantro if desired.

5. Roasted Butternut Squash

Roasted Butternut Squash is a delicious and nutritious low-calorie soup option.

Ingredients

• 1 large butternut squash
• 2 tablespoons olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 1/2 cup low-fat milk
• Salt and pepper, to taste

Instructions

1. Preheat oven to 400°F (200°C).
2. Cut the butternut squash in half and roast for 45 minutes, or until tender.
3. Scoop out the squash flesh and set aside.
4. In a large pot, heat olive oil over medium heat and sauté the onion and garlic until softened.
5. Add the roasted squash, vegetable broth, and low-fat milk to the pot.
6. Bring the mixture to a boil, then reduce heat and simmer for 15 minutes.
7. Purée the soup using an immersion blender or a regular blender.
8. Season with salt and pepper to taste.
9. Serve hot, garnished with chopped fresh herbs if desired.

6. Green Pea Soup Option

Creamy green pea soup made with fresh peas and low-fat cream.

Ingredients

• 1 cup fresh green peas
• 2 cups chicken broth
• 1/2 cup low-fat cream
• 1 tablespoon butter
• 1 small onion, chopped
• 2 cloves garlic, minced
• Salt and pepper, to taste

Instructions

1. In a large pot, melt the butter over medium heat and sauté the chopped onion until softened.
2. Add the minced garlic and cook for an additional minute.
3. Pour in the chicken broth and bring the mixture to a boil.
4. Add the fresh green peas and reduce heat to low, simmering for 10-12 minutes.
5. Use an immersion blender to puree the soup until smooth.
6. Stir in the low-fat cream and season with salt and pepper to taste.
7. Serve the soup hot, garnished with a sprinkle of black pepper.

7. Lentil Soup Benefits

Hearty lentil soup packed with protein and fiber.

Ingredients

• 1 cup dried green or brown lentils
• 4 cups vegetable broth
• 1 onion
• 2 cloves garlic
• 1 carrot
• 1 celery stalk
• 1 can diced tomatoes
• 1 teaspoon dried thyme
• Salt and pepper

Instructions

1. In a large pot, sauté the onion, garlic, carrot, and celery in a little water until tender.
2. Add the lentils, vegetable broth, diced tomatoes, and thyme to the pot.
3. Bring the mixture to a boil, then reduce the heat and let simmer for 30-40 minutes.
4. Season the soup with salt and pepper to taste.
5. Serve hot, garnished with fresh herbs if desired.

8. Tomato Soup Diet

Delicious and healthy tomato soup for a diet-friendly meal.

Ingredients

• 2 cups fresh tomatoes
• 1 onion
• 2 cloves garlic
• 1 cup low-fat chicken broth
• 1/2 cup low-fat milk
• 1 tsp dried basil
• Salt and pepper to taste

Instructions

1. Chop the onion and garlic, then sauté in a pot until softened.
2. Add the fresh tomatoes, chicken broth, and dried basil to the pot.
3. Bring the mixture to a boil, then reduce heat and simmer for 20 minutes.
4. Use an immersion blender to puree the soup until smooth.
5. Stir in the low-fat milk and season with salt and pepper to taste.
6. Serve hot and enjoy as part of your tomato soup diet.

9. Creamy Broccoli Soup

Creamy Broccoli Soup is a healthy and delicious low-calorie option.

Ingredients

• 3 cups broccoli florets
• 2 tablespoons butter
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup chicken broth
• 1/2 cup low-fat milk
• 1 teaspoon flour
• Salt and pepper, to taste

Instructions

1. In a large pot, melt butter over medium heat and sauté the onion and garlic until softened.
2. Add broccoli florets and cook for 5 minutes, stirring occasionally.
3. Pour in chicken broth and bring the mixture to a boil, then reduce heat and simmer for 10 minutes.
4. Use an immersion blender to puree the soup until smooth.
5. In a small bowl, whisk together milk and flour, then add the mixture to the soup and stir well.
6. Season with salt and pepper to taste, and serve hot.

10. Kale and Quinoa Soup

Kale and Quinoa Soup is a nutritious and filling low-calorie option.

Ingredients

• 2 cups kale, chopped
• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 onion, diced
• 2 cloves garlic, minced
• 1 carrot, diced
• 1 celery stalk, diced
• 1 can diced tomatoes
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Instructions

1. In a large pot, sauté the onion, garlic, carrot, and celery in a little water until tender.
2. Add the vegetable broth, quinoa, and diced tomatoes to the pot.
3. Bring the mixture to a boil, then reduce the heat and simmer for 20 minutes.
4. Add the chopped kale to the pot and cook until wilted.
5. Season the soup with thyme, salt, and pepper to taste.
6. Serve the soup hot, garnished with additional kale if desired.

11. Chicken and Rice Soup

A comforting and healthy chicken soup with rice and vegetables.

Ingredients

• 1 pound boneless, skinless chicken breast
• 2 cups chicken broth
• 1 cup uncooked white rice
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 medium carrot, diced
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions

1. In a large pot, heat 2 tablespoons of olive oil over medium heat.
2. Add the diced onion, minced garlic, and diced carrot, and cook until the vegetables are tender.
3. Add the chicken breast and cook until browned on all sides.
4. Add the chicken broth, uncooked rice, and dried thyme to the pot.
5. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the rice is cooked and the chicken is tender.
6. Season the soup with salt and pepper to taste, then serve hot.

12. Carrot Ginger Soup

Carrot Ginger Soup is a creamy and flavorful low-calorie option.

Ingredients

• 2 tablespoons olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 2 inches ginger, grated
• 4 cups chopped carrots
• 4 cups vegetable broth
• 1/2 cup low-fat coconut milk
• Salt and pepper, to taste

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add chopped onion and cook until softened, about 5 minutes.
3. Add minced garlic and grated ginger, cook for 1 minute.
4. Add chopped carrots, cook for 5 minutes, stirring occasionally.
5. Pour in vegetable broth, bring to a boil, then reduce heat.
6. Simmer until carrots are tender, about 20 minutes.
7. Use an immersion blender to puree the soup until smooth.
8. Stir in low-fat coconut milk, season with salt and pepper.
9. Serve hot, garnished with chopped fresh herbs, if desired.

13. Butternut Squash Curry

Creamy butternut squash curry with a hint of spice.

Ingredients

• 1 large butternut squash
• 2 medium onions
• 3 cloves of garlic
• 1 tablespoon grated ginger
• 1 tablespoon curry powder
• 1 teaspoon turmeric
• 1/2 teaspoon cumin
• 1/2 teaspoon cayenne pepper
• 1 can coconut milk
• 1 cup vegetable broth
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Preheat the oven to 400°F (200°C).
2. Peel and chop the butternut squash into 1-inch cubes.
3. Roast the squash in the oven for 30-40 minutes or until tender.
4. In a large pan, sauté the onions, garlic, and ginger until softened.
5. Add the curry powder, turmeric, cumin, and cayenne pepper to the pan and cook for 1 minute.
6. Stir in the coconut milk and vegetable broth.
7. Add the roasted squash to the pan and season with salt and pepper.
8. Simmer the curry for 10-15 minutes or until heated through.
9. Garnish with fresh cilantro and serve hot.

14. Spinach and Chicken Soup

A healthy and delicious soup made with spinach and chicken.

Ingredients

• 1 pound boneless, skinless chicken breast
• 2 cups fresh spinach leaves
• 4 cups low-sodium chicken broth
• 1 onion, chopped
• 2 cloves garlic, minced
• 1/2 teaspoon dried thyme
• Salt and pepper, to taste

Instructions

1. In a large pot, sauté the chopped onion and minced garlic until softened.
2. Add the chicken breast and cook until browned on all sides.
3. Pour in the low-sodium chicken broth and bring to a boil.
4. Reduce the heat and let simmer for 10-12 minutes or until the chicken is cooked through.
5. Stir in the fresh spinach leaves and cook until wilted.
6. Season with dried thyme, salt, and pepper to taste.
7. Serve hot and enjoy!

15. Cabbage Soup Recipe

Healthy cabbage soup for a low-calorie diet.

Ingredients

• 2 cups chopped cabbage
• 1 onion, chopped
• 3 cloves garlic, minced
• 4 cups chicken broth
• 1 can diced tomatoes
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Instructions

1. In a large pot, sauté the chopped onion and minced garlic until softened.
2. Add the chopped cabbage and cook until it starts to wilt.
3. Pour in the chicken broth, diced tomatoes, and dried thyme.
4. Bring the mixture to a boil, then reduce heat and let simmer.
5. Season with salt and pepper to taste.
6. Serve hot and enjoy.

Conclusion

You're now a soup connoisseur, armed with 15 recipes to zap calories. Imagine your taste buds dancing with joy, while your waistline screams in horror as the pounds melt away. With these soups, you'll be sipping your way to a slimmer you, one delicious, low-calorie spoonful at a time, precise nutrition in every bite.