7 Quick and Easy Soup Recipes Under 400 Calories That Taste Like a Cozy Hug

By Brandon D / October 4, 2025

You want big flavor, warm bowls, and dinner on the table in 30 minutes—without blowing your calorie budget. Same. These seven soups check all the boxes: fast, simple, satisfying, and each one clocks in under 400 calories per serving. We’ll layer bold flavors, use smart shortcuts, and lean on pantry heroes to make soup night your easiest win of the week.

Grab a pot and a spoon. Let’s simmer something amazing.

1. Bright Lemon Chicken Orzo That Fixes Long Days

This is the soup you make when you need sunshine in a bowl. It’s light, citrusy, and full of tender chicken and tiny orzo pasta that makes every spoonful feel fancy. Bonus: it’s ready fast and uses rotisserie chicken if you want to really speed things up.

Ingredients:

• 1 tablespoon olive oil
• 1 small yellow onion, diced
• 2 carrots, thinly sliced
• 2 celery stalks, thinly sliced
• 3 cloves garlic, minced
• 6 cups low-sodium chicken broth
• 1/2 cup dry orzo
• 2 cups cooked shredded chicken (rotisserie works)
• Zest of 1 lemon
• Juice of 1 large lemon (about 3 tablespoons)
• 1 teaspoon dried oregano
• 1 bay leaf
• 2 cups baby spinach
• Salt and black pepper, to taste
• 2 tablespoons chopped fresh dill (optional but lovely)

Instructions:

1. Warm the olive oil in a large pot over medium heat. Add onion, carrots, and celery; cook 5–6 minutes until softened. Stir in garlic for 30 seconds.
2. Pour in the broth, add oregano and the bay leaf, and bring to a gentle boil. Stir in the orzo and cook 7–8 minutes until al dente.
3. Add the shredded chicken, lemon zest, and lemon juice. Simmer 2–3 minutes to heat through. Remove the bay leaf.
4. Stir in spinach to wilt. Season with salt and pepper. Finish with fresh dill if using.

Serve with extra lemon wedges for the bright-at-heart. Swap orzo for cauliflower rice to lower carbs, or add a beaten egg at the end (off heat) for a silky avgolemono vibe. Trust me, that dill? Magic.

2. Creamy Tomato Basil Soup That Doesn’t Need Cream

Meet your grilled cheese’s soulmate—only lighter. This soup uses canned tomatoes and a secret swirl of Greek yogurt to get that creamy texture without heavy cream. It’s tangy, velvety, and wildly cozy for something so easy.

Ingredients:

• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon tomato paste
• 1 (28-ounce) can crushed tomatoes
• 3 cups low-sodium vegetable broth
• 1 teaspoon sugar (balances acidity)
• 1/2 teaspoon dried oregano
• 1/4 teaspoon red pepper flakes (optional)
• 1/2 cup plain 2% Greek yogurt (or use dairy-free yogurt)
• 1/4 cup chopped fresh basil, plus more for garnish
• Salt and black pepper, to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Sauté onion 5 minutes until translucent. Add garlic and tomato paste; cook 1 minute, stirring.
2. Add crushed tomatoes, broth, sugar, oregano, and red pepper flakes. Simmer 15 minutes, partially covered.
3. Turn off the heat. Stir in basil. Blend the soup until smooth using an immersion blender (or carefully in batches in a blender).
4. Whisk Greek yogurt in a bowl to loosen. Stir it into the warm (not boiling) soup. Season with salt and pepper.

Top with a drizzle of olive oil and cracked pepper. Add roasted red peppers before blending for a smoky twist, or stir in a handful of cooked white beans for extra protein. If you dip a crisp whole-grain toast soldier in there, we fully support it.

3. Spicy Ginger Miso Noodle Soup That Clears Your Head

When you need steam, spice, and soothing vibes, this bowl delivers. It’s umami-packed with miso, ginger, and garlic, with springy noodles and crunchy veggies. It comes together fast—like weeknight-fast—yet tastes like you fussed all day.

Ingredients:

• 1 tablespoon sesame oil (toasted if you have it)
• 1 tablespoon freshly grated ginger
• 3 cloves garlic, minced
• 6 cups low-sodium vegetable or chicken broth
• 2 tablespoons low-sodium soy sauce or tamari
• 1–2 tablespoons white or yellow miso paste
• 1 teaspoon chili-garlic sauce or sambal oelek (adjust to heat preference)
• 4 ounces dried ramen or soba noodles
• 1 cup sliced mushrooms (shiitake or cremini)
• 1 cup thinly sliced bok choy or napa cabbage
• 1 cup matchstick carrots
• 1 cup snap peas, halved
• 1/2 block (7–8 oz) firm tofu, cubed (optional)
• 2 green onions, thinly sliced
• Lime wedges and sesame seeds, for serving

Instructions:

1. Heat sesame oil in a pot over medium. Add ginger and garlic; cook 30 seconds until fragrant.
2. Pour in broth, soy sauce, and chili-garlic sauce. Bring to a simmer. Whisk in miso paste until dissolved (take a ladle of hot broth into a bowl, mix with miso, then return to pot).
3. Add mushrooms and noodles; simmer 3–4 minutes. Add bok choy, carrots, snap peas, and tofu; cook 2–3 minutes more.
4. Turn off heat. Taste and adjust seasoning. Finish with green onions.

Serve with lime wedges and a sprinkle of sesame seeds. Swap tofu for shredded chicken, add corn for sweetness, or drizzle chili crisp on top if you like things fiery. Seriously, the ginger makes this feel like a spa day for your sinuses.

4. Smoky Roasted Red Pepper And Lentil Soup That Eats Like A Meal

Protein-packed lentils meet sweet roasted peppers for a smoky, hearty soup that still stays light. It’s blender-smooth with a little texture from the lentils, and it freezes like a dream. Perfect for meal prep or cozy dinners that don’t weigh you down.

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1 (16-ounce) jar roasted red peppers, drained
• 3/4 cup dry red lentils, rinsed
• 4 cups low-sodium vegetable broth
• 1 (14.5-ounce) can diced tomatoes
• 1 bay leaf
• Salt and black pepper, to taste
• 2 tablespoons chopped fresh parsley or cilantro
• 1 tablespoon red wine vinegar or lemon juice (to finish)

Instructions:

1. Warm olive oil in a pot over medium heat. Sauté onion 5 minutes. Add garlic, smoked paprika, and cumin; cook 30 seconds.
2. Add roasted peppers, lentils, broth, tomatoes, and bay leaf. Bring to a simmer, then cook 20–25 minutes until lentils are tender.
3. Remove bay leaf. Blend half the soup with an immersion blender (or transfer 2 cups to a blender and puree), then stir back for a creamy-but-chunky texture.
4. Season with salt and pepper. Stir in vinegar or lemon and the herbs.

Top with a dollop of yogurt and extra smoked paprika. For extra veggies, add a handful of spinach at the end. If you want more heat, a pinch of cayenne turns up the volume nicely.

5. Cozy Butternut Soup With Coconut And Lime That Feels Restaurant-Fancy

Silky, fragrant, and gently sweet, this bowl tastes way more indulgent than it is. Coconut milk keeps it creamy while lime and ginger brighten every spoonful. It’s elegant enough for company and easy enough for Tuesday.

Ingredients:

• 1 tablespoon coconut oil (or olive oil)
• 1 small onion, chopped
• 1 tablespoon freshly grated ginger
• 2 cloves garlic, minced
• 4 cups cubed butternut squash (about 1 medium squash)
• 1 medium carrot, chopped
• 4 cups low-sodium vegetable broth
• 1 (13.5-ounce) can light coconut milk
• 1 teaspoon ground turmeric
• 1/4 teaspoon ground cinnamon
• 1 tablespoon lime juice, plus more to taste
• Salt and black pepper, to taste
• Chopped cilantro, pumpkin seeds, and chili flakes for garnish (optional)

Instructions:

1. Melt coconut oil in a pot over medium heat. Cook onion 4–5 minutes. Add ginger and garlic; stir 30 seconds.
2. Add squash, carrot, turmeric, cinnamon, and broth. Bring to a boil, then simmer 18–20 minutes until squash is very tender.
3. Stir in coconut milk and heat gently. Blend until completely smooth using an immersion blender (or carefully in batches).
4. Stir in lime juice. Season with salt and pepper. Thin with a splash of broth if needed.

Garnish with cilantro and a sprinkle of pumpkin seeds for crunch. Want protein? Add crispy baked chickpeas on top. A swirl of chili oil takes it from cozy to wow with almost no effort.

6. Zippy White Bean And Greens Soup That’s Pantry-Perfect

When the fridge is bare but you still want something wholesome, this is your hero. Cannellini beans, leafy greens, and a touch of parmesan create a brothy, hearty soup with minimal fuss. It’s weeknight gold—humble ingredients, big payoff.

Ingredients:

• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1/2 teaspoon crushed red pepper flakes (optional)
• 1 teaspoon dried Italian seasoning
• 1 (14.5-ounce) can diced tomatoes
• 4 cups low-sodium chicken or vegetable broth
• 2 (15-ounce) cans cannellini beans, rinsed and drained
• 1 bay leaf
• 4 cups chopped hearty greens (kale, Swiss chard, or spinach)
• 1 tablespoon lemon juice
• 2 tablespoons grated Parmesan cheese, plus more for serving (optional)
• Salt and black pepper, to taste

Instructions:

1. Heat olive oil in a pot over medium. Sauté onion 5 minutes until soft. Add garlic, red pepper flakes, and Italian seasoning; cook 30 seconds.
2. Stir in tomatoes, broth, beans, and bay leaf. Simmer 10 minutes.
3. Add greens and cook 3–5 minutes until wilted and tender.
4. Remove bay leaf. Stir in lemon juice and Parmesan. Season with salt and pepper.

Serve with a wedge of crusty whole-grain bread or a shower of extra parm. For a thicker texture, mash a cup of beans before adding or blend a ladleful at the end. If you’ve got leftover chicken sausage, slice it in—still under 400 calories if you keep portions smart.

7. Chili Lime Shrimp Corn Chowder That’s Shockingly Light

You get all the creamy chowder vibes without the heavy cream. Sweet corn, juicy shrimp, and a zesty lime finish keep it bright and fresh. It tastes like summer at the beach but works year-round with frozen corn.

Ingredients:

• 1 tablespoon olive oil
• 1 small onion, diced
• 1 red bell pepper, diced
• 2 cloves garlic, minced
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 3 cups low-sodium chicken or vegetable broth
• 2 cups corn kernels (fresh or frozen)
• 1 medium Yukon gold potato, peeled and diced small
• 1/2 cup 2% milk or unsweetened almond milk
• 1/2 pound medium shrimp, peeled and deveined
• 1 tablespoon lime juice, plus lime wedges
• Salt and black pepper, to taste
• 2 tablespoons chopped cilantro

Instructions:

1. Heat olive oil in a pot over medium. Sauté onion and bell pepper 5 minutes. Add garlic, chili powder, and cumin; cook 30 seconds.
2. Add broth, corn, and potato. Simmer 12–15 minutes until potato is tender.
3. Blend about 1 cup of the soup until smooth and stir back in to thicken lightly.
4. Stir in milk, then add shrimp. Simmer 3–4 minutes until shrimp are pink and opaque.
5. Finish with lime juice, cilantro, salt, and pepper.

Serve with extra lime wedges and a sprinkle of chili flakes if you like heat. Swap shrimp for diced cooked chicken or extra beans if seafood isn’t your thing. A handful of green onions on top makes it pop.

How To Keep These Soups Under 400 Calories

Most of these recipes serve 4 and naturally land under 400 calories per serving. To keep it that way, stick to the listed portions, choose low-sodium broths, and go light on bread and cheese add-ons. You’ll still get all the comfort without the calorie creep.

Smart Soup Shortcuts

• Use pre-chopped veggies or frozen mixes when time is tight.
• Rotisserie chicken = instant protein with zero stress.
• Blend a ladle of soup to thicken without cream.
• Brighten at the end with acid: lemon, lime, or a splash of vinegar.

If your week needs an easy win, pick one of these and let the pot do the work. There’s a bowl here for every craving—zingy, creamy, smoky, or spicy—and none of them will slow you down. Grab a spoon and dive in tonight.