13 Low-Calorie Soup Recipes That Will Keep You Full

Low-calorie soups can be a great way to enjoy a hearty meal without the extra calories. Not all soups leave you feeling hungry, though! This collection of recipes is packed with satisfying ingredients that keep you full and happy, making them perfect for any time of the day. Whether you’re looking for something light and refreshing or a cozy bowl for chilly nights, there’s a recipe here for everyone.

Hearty Vegetable Medley Soup For A Nutrient Boost

This Hearty Vegetable Medley Soup is a fantastic way to enjoy a bowl of comfort while keeping things light and nutritious. The vibrant colors of the fresh veggies make it visually appealing and inviting. You can see the carrots, tomatoes, and leafy greens, all simmering together to create a deliciously warm meal.

Loaded with essential nutrients, this soup is perfect for those chilly days when you crave something hearty yet low in calories. The combination of vegetables not only fills you up but also provides a variety of vitamins and minerals. Plus, it’s super easy to make!

Let’s get cooking!

Ingredients

• 2 tablespoons olive oil
• 1 onion, chopped
• 2 carrots, sliced
• 2 celery stalks, chopped
• 3 garlic cloves, minced
• 1 zucchini, diced
• 1 bell pepper, chopped
• 1 can (14.5 oz) diced tomatoes
• 4 cups vegetable broth
• 2 cups fresh spinach
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent.
2. Add the carrots and celery, cooking for about 5 minutes until they start to soften.
3. Stir in the garlic, zucchini, and bell pepper. Cook for another 3-4 minutes.
4. Add the diced tomatoes and vegetable broth. Bring to a boil, then reduce heat and let simmer for 15 minutes.
5. Mix in the fresh spinach and oregano, cooking for an additional 5 minutes. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh parsley.

Creamy Cauliflower Soup Without The Guilt

This creamy cauliflower soup is a delightful way to enjoy a comforting dish without the extra calories. The image showcases a bowl of smooth, velvety soup topped with fresh herbs and a drizzle of olive oil, making it look as good as it tastes. Behind the bowl, a fresh cauliflower head adds a rustic touch, reminding us of the wholesome ingredients used in this recipe.

Cauliflower is a fantastic low-calorie vegetable that can be transformed into a rich and satisfying soup. It’s perfect for those chilly days when you crave something warm and filling. The addition of herbs and spices enhances the flavor, making it a delicious option for lunch or dinner.

Ingredients

• 1 large head of cauliflower, chopped
• 1 medium onion, diced
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup unsweetened almond milk
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh herbs (like chives or parsley) for garnish

Instructions

1. In a large pot, heat olive oil over medium heat. Add the diced onion and sauté until translucent.
2. Add the minced garlic and chopped cauliflower, stirring for a few minutes until fragrant.
3. Pour in the vegetable broth and bring to a boil. Reduce heat and let it simmer for about 15-20 minutes, or until the cauliflower is tender.
4. Using an immersion blender, blend the soup until smooth. If you don’t have one, carefully transfer the soup to a blender in batches.
5. Stir in the almond milk and season with salt and pepper. Heat through.
6. Serve hot, garnished with fresh herbs and a drizzle of olive oil.

Spicy Black Bean Soup To Warm You Up

Spicy black bean soup is a perfect dish for chilly days. It’s hearty, filling, and packed with flavor. The rich black beans provide protein and fiber, making this soup a great option for anyone looking to stay satisfied without piling on the calories.

This soup features a delightful blend of spices that give it a nice kick. Topped with creamy avocado slices and fresh cilantro, it’s not just tasty but also visually appealing. Serve it with a side of tortilla chips for that extra crunch!

Making this soup is simple and quick. You can whip it up in under an hour, making it a great weeknight meal. Plus, it’s easy to customize. Add more veggies or adjust the spice level to suit your taste.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 bell pepper, chopped
• 2 cans black beans, drained and rinsed
• 1 can diced tomatoes
• 4 cups vegetable broth
• 1 tablespoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• 1 avocado, sliced
• Fresh cilantro for garnish
• Lime wedges for serving

Instructions

1. Heat olive oil in a large pot over medium heat. Add chopped onion and sauté until translucent, about 5 minutes.
2. Stir in minced garlic and chopped bell pepper. Cook for another 3-4 minutes until softened.
3. Add black beans, diced tomatoes, vegetable broth, chili powder, cumin, salt, and pepper. Bring to a boil.
4. Reduce heat and let simmer for 20-25 minutes. Use a potato masher to slightly mash some of the beans for a thicker consistency.
5. Serve hot, topped with avocado slices, fresh cilantro, and lime wedges on the side.

Zesty Tomato Basil Soup With A Twist

Tomato basil soup is a classic comfort food, but this version adds a refreshing twist that makes it stand out. The vibrant red color of the soup, paired with fresh basil leaves, creates an inviting dish that looks as good as it tastes. The creamy swirl on top adds a touch of elegance, making it perfect for any occasion.

In the image, you can see a bowl of rich tomato soup, garnished with basil and a drizzle of cream. Next to it, there’s a slice of crusty bread, perfect for dipping. A basket of fresh tomatoes and garlic in the background hints at the fresh ingredients that make this soup so delicious.

This soup is not just tasty; it’s also low in calories, making it a great option for those watching their intake. The combination of tomatoes and basil provides a burst of flavor, while the creaminess keeps you feeling satisfied.

Ingredients

• 4 cups fresh tomatoes, chopped
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 cups vegetable broth
• 1/2 cup heavy cream
• 1/4 cup fresh basil leaves, chopped
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large pot over medium heat. Add diced onion and minced garlic, sautéing until soft.
2. Add the chopped tomatoes and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer for about 20 minutes.
3. Use an immersion blender to puree the soup until smooth. If you don’t have one, carefully transfer the soup in batches to a blender.
4. Stir in the heavy cream and chopped basil. Season with salt and pepper to taste. Heat through for another 5 minutes.
5. Serve hot, garnished with additional basil and a swirl of cream. Enjoy with crusty bread!

Savory Mushroom Barley Soup For Rich Flavor

This savory mushroom barley soup is a delightful way to enjoy a warm, filling meal without the extra calories. The combination of earthy mushrooms and hearty barley creates a rich flavor that satisfies your hunger. Each spoonful is packed with nutrients and comfort, making it perfect for any day of the week.

The soup is not just tasty; it’s also easy to make. You can whip it up in no time, and it’s a great way to use up any leftover vegetables you have in the fridge. Plus, it’s a fantastic option for meal prep, as it stores well and tastes even better the next day!

To make this soup, you’ll need some basic ingredients like mushrooms, barley, carrots, and vegetable broth. The cooking process involves sautéing the mushrooms and veggies, adding the barley and broth, and letting it simmer until everything is tender. It’s that simple!

Ingredients

• 1 cup pearl barley
• 2 tablespoons olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 cups mushrooms, sliced
• 2 carrots, diced
• 4 cups vegetable broth
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add chopped onion and garlic, sauté until softened.
2. Add sliced mushrooms and diced carrots, cooking until the mushrooms are tender.
3. Stir in the pearl barley, vegetable broth, and dried thyme. Bring to a boil.
4. Reduce heat and let it simmer for about 30-40 minutes, or until the barley is cooked and tender.
5. Season with salt and pepper. Serve hot, garnished with fresh parsley.

Classic Chicken Noodle Soup For Comfort

Nothing says comfort like a warm bowl of chicken noodle soup. This classic dish is perfect for chilly days or when you need a little pick-me-up. The steam rising from the bowl hints at the warmth and flavor waiting inside. With tender chicken, hearty noodles, and fresh vegetables, this soup is both satisfying and low in calories.

The vibrant colors of carrots and parsley add a cheerful touch, making it not just delicious but also visually appealing. The combination of flavors works together to create a dish that feels like a warm hug on a cold day.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 3 medium carrots, sliced
• 2 celery stalks, sliced
• 8 cups low-sodium chicken broth
• 2 cups cooked chicken, shredded
• 2 cups egg noodles
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, cooking until softened.
2. Add carrots and celery, cooking for another 5 minutes.
3. Pour in chicken broth and bring to a boil.
4. Add shredded chicken, egg noodles, thyme, salt, and pepper. Cook until noodles are tender, about 8-10 minutes.
5. Serve hot, garnished with fresh parsley.

Asian-Inspired Miso Soup For A Light Meal

Miso soup is a classic dish that brings warmth and comfort. This Asian-inspired recipe is not only light but also satisfying. The image showcases a beautiful bowl of miso soup, filled with soft tofu cubes, fresh green onions, and vibrant greens. The broth is clear and inviting, making it perfect for a light meal or a starter. Pair it with sushi for a delightful dining experience!

This soup is packed with flavor and nutrients, thanks to the miso paste and fresh ingredients. It’s a great option for anyone looking to enjoy a low-calorie meal that still keeps you feeling full. The combination of tofu and greens adds protein and fiber, making it a balanced choice.

Ingredients

• 4 cups vegetable broth
• 3 tablespoons miso paste
• 1 cup soft tofu, cubed
• 1 cup spinach or bok choy
• 2 green onions, sliced
• 1 tablespoon soy sauce (optional)
• 1 teaspoon sesame oil

Instructions

1. Heat the vegetable broth in a pot over medium heat.
2. Once hot, whisk in the miso paste until fully dissolved.
3. Add the cubed tofu and let it simmer for about 5 minutes.
4. Stir in the spinach or bok choy and cook until wilted.
5. Season with soy sauce and sesame oil, if using.
6. Serve hot, garnished with sliced green onions.

Roasted Red Pepper And Tomato Soup For A Smoky Flavor

Roasted red pepper and tomato soup is a delightful way to enjoy a low-calorie meal that still fills you up. The vibrant red color of the soup is inviting, and the smoky flavor from the roasted peppers adds a unique twist. This dish is perfect for a cozy night in or as a starter for a dinner party.

The soup is garnished with a swirl of cream and fresh basil, making it not just tasty but also visually appealing. Pair it with a slice of crusty bread for a satisfying meal. The combination of tomatoes and roasted peppers creates a rich, comforting flavor that warms you from the inside out.

Let’s get cooking! Here’s how to make this delicious roasted red pepper and tomato soup.

Ingredients

• 4 large ripe tomatoes, chopped
• 2 red bell peppers, roasted and peeled
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 teaspoon smoked paprika
• Fresh basil for garnish
• 1/4 cup heavy cream (optional)

Instructions

1. Prepare the Vegetables: In a large pot, heat olive oil over medium heat. Add chopped onions and garlic, sautéing until soft.
2. Add Tomatoes and Peppers: Stir in the chopped tomatoes and roasted red peppers. Cook for about 5 minutes until the tomatoes start to break down.
3. Add Broth and Seasoning: Pour in the vegetable broth and add smoked paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20 minutes.
4. Blend the Soup: Use an immersion blender to puree the soup until smooth. If you don’t have one, carefully transfer the soup to a blender in batches.
5. Serve: Ladle the soup into bowls, drizzle with cream if desired, and garnish with fresh basil. Enjoy with a slice of bread!

Cabbage And Sausage Soup For Hearty Nutrition

Cabbage and sausage soup is a fantastic choice for anyone looking for a filling, low-calorie meal. This hearty dish combines the crunch of fresh cabbage with the savory flavor of sausage, creating a satisfying bowl that warms you up from the inside out. The vibrant colors of the carrots and celery add a nice touch, making it not just delicious but visually appealing too.

In this recipe, you’ll find a mix of nutritious ingredients that provide essential vitamins and minerals. Cabbage is low in calories and high in fiber, making it a great base for any soup. The sausage adds protein, which helps keep you feeling full longer. Plus, the combination of herbs and spices enhances the flavor without adding extra calories.

Making this soup is easy and quick. You can whip it up in about 30 minutes, making it perfect for busy weeknights. Serve it with a slice of whole-grain bread for a complete meal that won't weigh you down.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 4 cups cabbage, chopped
• 2 carrots, sliced
• 2 celery stalks, sliced
• 1 pound smoked sausage, sliced
• 6 cups low-sodium chicken broth
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add chopped onion and garlic, cooking until softened.
2. Add cabbage, carrots, and celery to the pot. Stir and cook for about 5 minutes until the vegetables start to soften.
3. Stir in the sliced sausage, chicken broth, and thyme. Bring to a boil, then reduce heat and let it simmer for about 20 minutes.
4. Season with salt and pepper to taste. Serve hot, garnished with fresh parsley.

Thai Coconut Soup For A Flavorful Escape

Thai Coconut Soup, or Tom Kha Gai, is a delightful dish that brings a taste of Thailand right to your kitchen. This soup is creamy, aromatic, and packed with flavors that will transport you to a tropical paradise. The combination of coconut milk, fresh herbs, and spices creates a comforting bowl that is both satisfying and low in calories.

In the image, you can see a vibrant bowl of this soup, garnished with fresh herbs and colorful vegetables. The rich coconut broth is complemented by tender chicken pieces and mushrooms, making it a wholesome meal. Lime wedges and a wooden spoon add to the inviting presentation, encouraging you to dig in.

This soup is not just about taste; it’s also about nutrition. The ingredients are light yet filling, making it perfect for those looking to enjoy a hearty meal without the extra calories. Plus, the fresh herbs like cilantro and mint add a refreshing touch that brightens every spoonful.

Ingredients

• 1 can (14 oz) coconut milk
• 2 cups chicken broth
• 1 cup cooked chicken, shredded
• 1 cup mushrooms, sliced
• 1 stalk lemongrass, chopped
• 3-4 kaffir lime leaves
• 1 inch ginger, sliced
• 1-2 Thai red chilies, sliced
• Juice of 1 lime
• Fresh cilantro and mint for garnish
• Salt to taste

Instructions

1. In a pot, combine coconut milk and chicken broth. Bring to a gentle simmer.
2. Add lemongrass, kaffir lime leaves, ginger, and chilies. Let it simmer for about 10 minutes to infuse the flavors.
3. Stir in the mushrooms and shredded chicken. Cook for another 5 minutes until heated through.
4. Remove from heat and add lime juice and salt to taste.
5. Serve hot, garnished with fresh cilantro and mint.

Curried Pumpkin Soup For A Seasonal Delight

Curried pumpkin soup is a warm hug in a bowl, perfect for those chilly days. The vibrant orange color of the soup is inviting, and the spices add a delightful kick. This dish combines the earthiness of pumpkin with aromatic spices, making it both comforting and satisfying.

In the image, you can see a beautifully presented bowl of curried pumpkin soup, topped with a swirl of cream and a sprinkle of pumpkin seeds. The surrounding elements, like cinnamon sticks and star anise, hint at the warm spices that enhance the flavors. The pumpkins in the background remind us that this soup is a celebration of the season.

This recipe is not just low in calories; it’s also packed with nutrients. Pumpkin is rich in vitamins and fiber, helping you feel full without the extra calories. Pair it with some whole-grain bread for a complete meal!

Ingredients

• 2 cups pumpkin puree (fresh or canned)
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 4 cups vegetable broth
• 1 cup coconut milk
• Salt and pepper to taste
• Pumpkin seeds for garnish
• Fresh cilantro for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
2. Stir in the minced garlic and curry powder, cooking for another minute until fragrant.
3. Add the pumpkin puree and vegetable broth, stirring well to combine. Bring to a simmer and cook for about 15 minutes.
4. Stir in the coconut milk and season with salt and pepper. Let it simmer for an additional 5 minutes.
5. Use an immersion blender to puree the soup until smooth, or carefully transfer to a blender in batches.
6. Serve hot, garnished with pumpkin seeds and fresh cilantro.

Cilantro Lime Chicken Soup For A Refreshing Twist

Cilantro Lime Chicken Soup is a delightful dish that brings a refreshing twist to your meal. The vibrant colors in the image showcase the fresh ingredients that make this soup a standout. You can see the bright green cilantro, zesty lime wedges, and tender chicken pieces swimming in a flavorful broth. This soup not only looks good but also packs a punch of flavor that keeps you satisfied.

This recipe is perfect for those looking for a low-calorie option that doesn’t skimp on taste. The combination of lime and cilantro adds a refreshing touch that brightens up your day. Plus, it’s easy to make, making it a great choice for busy weeknights.

Ingredients

• 1 lb boneless, skinless chicken breasts
• 4 cups chicken broth
• 1 cup corn (fresh or frozen)
• 1 red bell pepper, diced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 jalapeño, sliced (optional)
• 1/4 cup fresh cilantro, chopped
• Juice of 2 limes
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions

1. Cook the Chicken: In a pot, add the chicken breasts and cover with chicken broth. Bring to a boil, then reduce heat and simmer for about 20 minutes until cooked through. Remove the chicken and shred it.
2. Sauté the Veggies: In the same pot, add the onion, garlic, and bell pepper. Sauté for about 5 minutes until soft.
3. Add Ingredients: Stir in the corn, shredded chicken, cumin, and jalapeño if using. Let it cook for another 5 minutes.
4. Finish It Off: Add the lime juice and cilantro. Season with salt and pepper to taste. Serve hot with extra lime wedges on the side.

Beef And Barley Soup For A Filling Option

Beef and barley soup is a classic choice when you're looking for something hearty yet low in calories. This dish combines tender chunks of beef with chewy barley and a medley of vegetables, creating a satisfying meal that warms you up from the inside out. The rich broth is packed with flavor, making it a delightful option for lunch or dinner.

The image shows a bowl of this comforting soup, filled with vibrant carrots, hearty beef pieces, and plump barley. Fresh parsley adds a pop of color, while slices of crusty bread sit nearby, perfect for dipping. This soup not only looks inviting but also promises to keep you full and satisfied.

Making beef and barley soup is straightforward. You can easily prepare it in one pot, making cleanup a breeze. Plus, it’s a great way to use up leftover vegetables. Let’s get cooking!

Ingredients

• 1 pound beef stew meat, cut into cubes
• 1 cup barley
• 4 cups beef broth
• 2 cups water
• 1 onion, chopped
• 2 carrots, sliced
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 bay leaf
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Brown the Beef: In a large pot, heat a bit of oil over medium heat. Add the beef cubes and brown on all sides.
2. Add Vegetables: Stir in the onion, carrots, celery, and garlic. Cook for about 5 minutes until the vegetables start to soften.
3. Add Broth and Barley: Pour in the beef broth and water. Add the barley, thyme, bay leaf, salt, and pepper. Bring to a boil.
4. Simmer: Reduce the heat and let the soup simmer for about 1.5 hours, or until the beef is tender and the barley is cooked.
5. Serve: Remove the bay leaf, adjust seasoning if needed, and ladle the soup into bowls. Garnish with fresh parsley before serving.