8 Soup Recipes Under 400 Calories That Pack Big Comfort

By Brandon D / October 4, 2025

You know those nights when you want something cozy, delicious, and not a calorie bomb? That’s exactly what these soups are for. We’re talking bold flavor, satisfying textures, and smart ingredients—each bowl under 400 calories, but you’d never guess.

These are weeknight-friendly, meal-prepable, and totally craveable. Grab a spoon, a pot, and let’s do this.

1. Smoky Tomato Lentil With Crispy Garlic Crouton Sprinkle

This one’s hearty but bright—think rustic tomato soup meets lentil stew. Smoked paprika brings the vibe, while red lentils cook quickly and make it feel substantial. Perfect for cold nights or when you want dinner to taste like a hug.

Ingredients:

• 1 tablespoon olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 1 medium carrot, diced
• 1 celery stalk, diced
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/4 teaspoon red pepper flakes (optional)
• 1 cup dried red lentils, rinsed
• 1 (28-ounce) can crushed tomatoes
• 4 cups low-sodium vegetable broth
• 1 teaspoon sugar or honey (to balance acidity)
• Salt and black pepper, to taste
• 1 tablespoon lemon juice
• 2 cups baby spinach, roughly chopped
• For the crouton sprinkle: 1 cup small whole-grain bread cubes, 1 teaspoon olive oil, pinch of garlic powder, pinch of salt

Instructions:

1. Warm the olive oil in a large pot over medium heat. Sauté onion, carrot, and celery for 5–6 minutes until softened. Stir in garlic, smoked paprika, cumin, and red pepper flakes; cook 30 seconds until fragrant.
2. Add lentils, crushed tomatoes, broth, and sugar. Bring to a boil, then reduce to a gentle simmer. Cook 18–20 minutes, stirring occasionally, until lentils are tender.
3. While the soup simmers, make the crouton sprinkle. Toss bread cubes with oil, garlic powder, and salt. Toast in a skillet over medium heat 4–6 minutes until golden and crisp, or bake at 375°F (190°C) for 8–10 minutes.
4. Stir lemon juice and spinach into the soup. Simmer 2 minutes to wilt the greens. Season with salt and pepper.

Serve hot with a spoonful of crouton sprinkle on top. Want it creamier? Blend half the soup and return it to the pot. Add chopped roasted red peppers for extra sweetness or swap spinach for kale if that’s what you’ve got.

2. Ginger Miso Chicken Zoodle Bowl That Feels Like a Spa Day

All the soothing flavors of miso and ginger, but with slurpy zucchini “noodles” to keep things light. Shredded chicken adds protein, and a squeeze of lime makes the whole bowl sing. This is your chilly-day reset button.

Ingredients:

• 1 teaspoon sesame oil
• 1 tablespoon grated fresh ginger
• 2 cloves garlic, minced
• 6 cups low-sodium chicken broth
• 2 tablespoons white miso paste
• 1 tablespoon low-sodium soy sauce or tamari
• 1 tablespoon rice vinegar
• 2 cups cooked shredded chicken breast
• 2 medium zucchini, spiralized into zoodles
• 1 cup sliced mushrooms (shiitake or cremini)
• 1 cup baby bok choy, chopped
• Juice of 1/2 lime
• 1 teaspoon toasted sesame seeds (optional)
• Sliced scallions and fresh cilantro for garnish
• Red pepper flakes or chili oil, to taste (optional)

Instructions:

1. In a large pot, heat sesame oil over medium. Add ginger and garlic; cook 30 seconds until fragrant.
2. Pour in chicken broth and bring to a simmer. Whisk in miso, soy sauce, and rice vinegar until dissolved.
3. Add mushrooms and bok choy; simmer 3–4 minutes until tender. Stir in shredded chicken and heat through.
4. Add zucchini zoodles and cook 1–2 minutes—just until slightly softened. Finish with lime juice.

Top with scallions, cilantro, sesame seeds, and a pinch of chili if you like heat. For vegetarian, swap chicken for cubed tofu and use vegetable broth. If you want a heartier bowl under 400 calories, add a handful of edamame.

3. Creamy-Without-Cream Cauliflower Leek Soup With Crunchy Almond Gremolata

Velvety, elegant, and secretly light. Cauliflower blends into a silky base with leeks and thyme, and a zippy almond gremolata brings texture and freshness. It’s dinner-party-worthy but weeknight easy.

Ingredients:

• 1 tablespoon olive oil
• 2 leeks, white and light green parts only, sliced and rinsed
• 2 cloves garlic, sliced
• 1 large head cauliflower, cut into florets (about 6 cups)
• 4 cups low-sodium vegetable broth
• 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried)
• 1 bay leaf
• 1/2 teaspoon salt, plus more to taste
• Black pepper, to taste
• 1/2 cup unsweetened plain Greek yogurt or coconut milk (optional for extra creaminess)
• For almond gremolata: 1/3 cup toasted chopped almonds, 1/4 cup chopped parsley, 1 teaspoon lemon zest, pinch of salt

Instructions:

1. Heat olive oil in a pot over medium. Cook leeks with a pinch of salt for 5–6 minutes until soft. Add garlic and cook 30 seconds.
2. Stir in cauliflower, broth, thyme, and bay leaf. Bring to a boil, then simmer 15–18 minutes until cauliflower is very tender. Remove bay leaf.
3. Blend the soup with an immersion blender until smooth. Stir in yogurt or coconut milk if using. Season with salt and pepper.
4. Mix almonds, parsley, lemon zest, and salt to make the gremolata.

Ladle into bowls and shower with the almond gremolata for crunch. Try a pinch of nutmeg for warmth or swirl in a teaspoon of Dijon for subtle tang. Leftovers are amazing—reheat gently to keep that silky texture.

4. Spiced Chickpea, Spinach, and Orzo Soup That Eats Like a Meal

Comforting, brothy, and full of texture. Orzo makes it cozy, chickpeas bring plant-based protein, and a hit of turmeric and cumin keeps things interesting. It’s a pantry hero you’ll make on repeat.

Ingredients:

• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon paprika
• 1/4 teaspoon chili flakes (optional)
• 6 cups low-sodium vegetable broth
• 1 (15-ounce) can chickpeas, drained and rinsed
• 1/2 cup dry orzo
• 2 cups baby spinach, chopped
• 1 tablespoon lemon juice
• Salt and black pepper, to taste
• 2 tablespoons chopped fresh dill or parsley

Instructions:

1. Warm olive oil in a pot over medium heat. Sauté onion 4–5 minutes until translucent. Add garlic, cumin, turmeric, paprika, and chili flakes; cook 30 seconds.
2. Add broth and chickpeas; bring to a simmer. Stir in orzo and cook 8–10 minutes until al dente.
3. Fold in spinach to wilt. Finish with lemon juice, dill, salt, and pepper.

Serve with an extra sprinkle of herbs. For more body under 400 calories, add diced carrots or celery at the beginning. If you’re gluten-free, swap orzo for rice or tiny diced potatoes (cook time will adjust a bit).

5. Roasted Red Pepper and Basil Soup With Whipped Ricotta Swirl

Sweet roasted peppers, a whisper of garlic, and basil make this taste like sunshine in a bowl. A dollop of whipped ricotta gives creaminess without pushing the calories over the edge. It’s fast, vibrant, and gorgeous.

Ingredients:

• 1 tablespoon olive oil
• 1 small onion, sliced
• 2 cloves garlic, smashed
• 2 (12-ounce) jars roasted red peppers, drained
• 1 (14.5-ounce) can diced tomatoes
• 3 cups low-sodium vegetable broth
• 1 teaspoon sugar (optional, to balance acidity)
• 1/4 teaspoon crushed red pepper flakes (optional)
• 1/2 cup fresh basil leaves, plus more for garnish
• Salt and black pepper, to taste
• For whipped ricotta: 1/2 cup part-skim ricotta, 1 teaspoon lemon zest, pinch of salt

Instructions:

1. Heat olive oil in a pot over medium. Cook onion 5 minutes until soft. Add garlic and cook 1 minute.
2. Add roasted peppers, tomatoes, broth, sugar, and red pepper flakes. Simmer 10 minutes.
3. Blend until smooth. Stir in basil until just wilted. Season with salt and pepper.
4. Whip ricotta with lemon zest and a pinch of salt until fluffy.

Serve with a swirl of whipped ricotta and more basil. For extra depth, roast a red bell pepper yourself and add it in. Want a smoky twist? Add a pinch of smoked paprika or a splash of sherry vinegar at the end.

6. Lightened Creamy Chicken and Wild Rice With Herby Mushrooms

Classic comfort, slimmed down. Wild rice brings chew and nuttiness, while a milk-and-broth base keeps things light but still lush. The sautéed mushrooms on top make it feel fancy—without the effort.

Ingredients:

• 1 tablespoon olive oil
• 1 small onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1/2 teaspoon dried rosemary, crushed
• 6 cups low-sodium chicken broth
• 3/4 cup wild rice blend, rinsed
• 2 cups cooked shredded chicken breast
• 3/4 cup 2% milk or unsweetened almond milk
• 2 teaspoons cornstarch mixed with 2 teaspoons water (optional for slight thickening)
• Salt and black pepper, to taste
• For the mushroom topping: 2 teaspoons olive oil, 8 ounces mushrooms sliced, 1 tablespoon chopped parsley, pinch of salt

Instructions:

1. In a large pot, heat olive oil over medium. Sauté onion, carrots, and celery 6–7 minutes. Add garlic, thyme, and rosemary; cook 1 minute.
2. Pour in broth and add wild rice. Bring to a boil, then simmer 35–45 minutes until rice is tender.
3. Stir in shredded chicken and milk. If you want a slightly thicker texture, stir in cornstarch slurry and simmer 2–3 minutes. Season with salt and pepper.
4. Meanwhile, sauté mushrooms in a skillet with 2 teaspoons oil over medium-high until browned, 4–6 minutes. Toss with parsley and a pinch of salt.

Ladle soup into bowls and top with the herby mushrooms. Add a squeeze of lemon to brighten or a pinch of nutmeg for cozy vibes. If you love greens, stir in chopped kale during the last 5 minutes.

7. Thai-Inspired Coconut Curry Shrimp Soup With Lime

Silky coconut broth, juicy shrimp, and pops of citrusy heat—this one tastes restaurant-level but is weeknight simple. It’s rich-tasting yet still under 400 calories because we use light coconut milk and lots of veggies.

Ingredients:

• 1 teaspoon coconut oil
• 1 small onion, thinly sliced
• 1 red bell pepper, thinly sliced
• 1 tablespoon red curry paste
• 1 teaspoon grated fresh ginger
• 3 cups low-sodium chicken or vegetable broth
• 1 (14-ounce) can light coconut milk
• 8 ounces shrimp, peeled and deveined
• 1 small zucchini, halved and sliced
• 1 tablespoon fish sauce (or soy sauce for pescetarian-friendly)
• Juice of 1 lime, plus wedges for serving
• Fresh cilantro and Thai basil for garnish
• Chili slices or chili flakes (optional)

Instructions:

1. Heat coconut oil in a pot over medium. Sauté onion and bell pepper 4–5 minutes until softened.
2. Stir in red curry paste and ginger; cook 30 seconds. Add broth and coconut milk; bring to a gentle simmer.
3. Add zucchini and cook 3 minutes. Add shrimp and cook 2–3 minutes until pink and opaque.
4. Stir in fish sauce and lime juice. Taste and adjust seasoning.

Top with cilantro, Thai basil, and chilies if you like it spicy. Want to bulk it up? Add mushrooms or snap peas. For a vegan spin, swap shrimp for cubed tofu and use soy sauce instead of fish sauce.

8. Sweet Potato Black Bean Chili With Cocoa and Lime

Okay, chili is technically a soup cousin—but this one totally counts. It’s deeply savory with a touch of cocoa for complexity and sweet potato for balance. It’s filling, fiber-packed, and ridiculously satisfying under 400 calories.

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, diced
• 1 red bell pepper, diced
• 2 cloves garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cinnamon
• 1 tablespoon unsweetened cocoa powder
• 1 large sweet potato, peeled and diced (about 2 1/2 cups)
• 1 (14.5-ounce) can diced tomatoes
• 1 (15-ounce) can black beans, drained and rinsed
• 3 cups low-sodium vegetable broth
• Salt and black pepper, to taste
• Juice of 1/2 lime
• 2 tablespoons chopped cilantro, plus more for serving
• Optional toppings: thinly sliced jalapeño, a spoon of plain Greek yogurt, or avocado slices

Instructions:

1. Heat olive oil in a pot over medium. Cook onion and bell pepper 5 minutes. Stir in garlic, chili powder, cumin, smoked paprika, cinnamon, and cocoa; cook 30 seconds.
2. Add sweet potato, tomatoes, black beans, and broth. Bring to a boil, then simmer 20–25 minutes, until sweet potatoes are tender.
3. Season with salt and pepper. Finish with lime juice and cilantro.

Serve with your favorite toppings, keeping portions light to stay under 400 calories. Want more heat? Add chipotle in adobo. Prefer it thicker? Simmer uncovered for an extra 5–10 minutes or mash a few sweet potato cubes into the pot.

Make It Work For You

All these soups clock in under 400 calories per serving when portioned as noted (about 1 1/2 to 2 cups each, depending on the recipe). To keep things lighter, stick with low-sodium broths, measure oils, and go big on herbs, citrus, and spices for flavor. For meal prep, most of these hold well for 3–4 days in the fridge—just store any crunchy toppings separately.

Ready to ladle up some comfort? Pick one tonight and enjoy that cozy, just-right feeling. Then save the rest, because your future self (and your meal plan) will thank you—seriously.