9 Low calorie soup Recipes

By

Soups are a great way to enjoy a filling and nutritious meal without consuming too many calories.

Here are 9 delicious low-calorie soup recipes that are perfect for weight management or simply enjoying a healthy meal.

1. Classic Vegetable Soup

A comforting mix of fresh vegetables in a light broth, this classic vegetable soup is packed with nutrients and flavor while being extremely low in calories.

Ingredients:

  • 1 cup chopped carrots

  • 1 cup chopped celery

  • 1 cup chopped onions

  • 2 cups chopped tomatoes

  • 4 cups vegetable broth

  • 2 cloves garlic, minced

  • 1 tsp olive oil

  • Salt and pepper to taste

  • 1 tsp dried thyme

Instructions:

  1. Heat olive oil in a large pot over medium heat. Add garlic, onions, carrots, and celery. Sauté for 5 minutes.

  2. Add chopped tomatoes and vegetable broth. Bring to a boil.

  3. Reduce heat, add thyme, salt, and pepper. Simmer for 20 minutes until vegetables are tender.

  4. Serve hot.

2. Miso Soup with Tofu and Seaweed

A traditional Japanese soup, miso soup is low in calories yet full of umami flavor, enriched with tofu and seaweed.

Ingredients:

  • 4 cups water

  • 3 tbsp miso paste

  • 1 cup diced tofu

  • 1/4 cup dried seaweed (wakame)

  • 2 green onions, chopped

Instructions:

  1. Bring water to a gentle simmer in a pot.

  2. Dissolve miso paste in a small amount of hot water and add to the pot.

  3. Add tofu and seaweed. Simmer for 5 minutes.

  4. Garnish with chopped green onions and serve immediately.

3. Spicy Tomato and Red Lentil Soup

This hearty soup is rich in protein and fiber, with a gentle kick from spices, making it satisfying without extra calories.

Ingredients:

  • 1 cup red lentils

  • 1 can diced tomatoes (400g)

  • 1 small onion, chopped

  • 2 cloves garlic, minced

  • 1 tsp cumin

  • 1/2 tsp paprika

  • 4 cups vegetable broth

  • Salt and pepper to taste

Instructions:

  1. Sauté onions and garlic in a non-stick pot until soft.

  2. Add cumin and paprika, cooking for 1 minute.

  3. Add lentils, tomatoes, and vegetable broth. Bring to a boil.

  4. Simmer for 20-25 minutes until lentils are soft. Blend if desired for a smoother texture.

4. Cabbage and Carrot Soup

Light, filling, and slightly sweet, this soup is a low-calorie option perfect for a winter day.

Ingredients:

  • 2 cups shredded cabbage

  • 1 cup chopped carrots

  • 1 onion, chopped

  • 4 cups low-sodium vegetable broth

  • 1 tsp olive oil

  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a pot, add onions and sauté for 3-4 minutes.

  2. Add cabbage and carrots, cook for another 5 minutes.

  3. Pour in vegetable broth, season with salt and pepper.

  4. Simmer for 15-20 minutes and serve hot.

5. Chicken and Vegetable Soup (Low-Calorie Version)

A protein-packed soup using lean chicken breast and fresh vegetables, perfect for a light but satisfying meal.

Ingredients:

  • 1 chicken breast, diced

  • 1 cup chopped carrots

  • 1 cup celery

  • 1 onion, chopped

  • 4 cups chicken broth (low-sodium)

  • 1 tsp thyme

  • Salt and pepper to taste

Instructions:

  1. In a large pot, sauté onion, carrots, and celery until soft.

  2. Add diced chicken and cook until slightly browned.

  3. Pour in chicken broth, add thyme, salt, and pepper.

  4. Simmer for 20 minutes. Serve warm.

6. Butternut Squash Soup

Creamy and slightly sweet, this soup uses roasted butternut squash for a velvety texture without adding heavy cream.

Ingredients:

  • 1 medium butternut squash, peeled and cubed

  • 1 onion, chopped

  • 2 cloves garlic, minced

  • 4 cups vegetable broth

  • 1 tsp olive oil

  • Salt and pepper to taste

Instructions:

  1. Roast the squash at 400°F (200°C) for 25 minutes until tender.

  2. In a pot, sauté onion and garlic in olive oil.

  3. Add roasted squash and vegetable broth. Simmer for 10 minutes.

  4. Blend until smooth and season with salt and pepper.

7. Spinach and White Bean Soup

A nutrient-rich, low-calorie soup with iron-packed spinach and protein-filled white beans.

Ingredients:

  • 4 cups vegetable broth

  • 1 cup cooked white beans

  • 2 cups fresh spinach

  • 1 onion, chopped

  • 2 cloves garlic, minced

  • Salt, pepper, and a pinch of nutmeg

Instructions:

  1. Sauté onion and garlic in a non-stick pot.

  2. Add beans and vegetable broth, bring to a boil.

  3. Stir in spinach and season with salt, pepper, and nutmeg. Simmer for 5 minutes.

  4. Serve immediately.

8. Cauliflower Soup

Smooth and creamy without cream, cauliflower soup is low in calories but has a rich, satisfying texture.

Ingredients:

  • 1 head cauliflower, chopped

  • 1 onion, chopped

  • 2 cloves garlic, minced

  • 4 cups vegetable broth

  • 1 tsp olive oil

  • Salt and pepper to taste

Instructions:

  1. Sauté onion and garlic in olive oil.

  2. Add cauliflower and vegetable broth, bring to a boil.

  3. Simmer for 20 minutes until cauliflower is soft.

  4. Blend until smooth, season with salt and pepper.

9. Minestrone Soup

A classic Italian soup loaded with vegetables, beans, and herbs, low in calories but rich in flavor and texture.

Ingredients:

  • 1 cup chopped zucchini

  • 1 cup chopped carrots

  • 1 cup green beans

  • 1 can diced tomatoes (400g)

  • 1/2 cup cooked beans (kidney or cannellini)

  • 4 cups vegetable broth

  • 1 tsp Italian herbs

  • Salt and pepper to taste

Instructions:

  1. Sauté carrots and zucchini in a pot until slightly tender.

  2. Add green beans, tomatoes, beans, and vegetable broth.

  3. Stir in Italian herbs, salt, and pepper.

  4. Simmer for 20 minutes and serve hot.

These 9 low-calorie soups are easy to make, delicious, and perfect for anyone looking to enjoy healthy meals without feeling deprived.

They’re also versatile—feel free to swap vegetables or seasonings to suit your taste!

Related Posts

Scroll to Top