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Sometimes all you need is a bowl of nice soup. These low-calorie soup recipes are delicious, nutritious, and easy to make.
By eating low-calorie soups before your meals, you may consume 20% fewer calories – and still, feel full.
This simple tweak to your diet could mean tons of weight loss. Think 50 pounds or more in one year. Amazing, right?
So today, I’m sharing 31 low-calorie soups. They’re not only low in calories, but flavorful too.
Let’s get souping!
1. Instant Pot Turkey Soup
Source:lowcarbquick.com
This dish is a great way to use all that leftover turkey.
To make this Soup, just add your veggies, chicken broth, and spices to your Instant Pot. This Instant Pot here should come in handy.
Then cook on high pressure for 3 minutes. Finally, natural release for 10 minutes and add your leftover turkey.
Per Serving:
- Calories: 108
- Fats: 2g
- Protein: 18g
- Carbs: 6g
- Fiber: 1g
- Sugar: 2g
2. Spicy Cauliflower Mushroom Soup
Source:nutritionstarringyou.com
The smoked paprika and pepper give this Soup a nice kick. And the mushrooms add a lovely, meaty umami flavor.
Meanwhile, the cauliflower rice adds some texture without all the carbs.
To get the creaminess, just blend your Soup once it’s ready.
It’s best to use an immersion blender like this instead.
Per Serving:
- Calories: 60
- Fats: 2.5g
- Protein: 5g
- Carbs: 7g
- Fiber: 3g
- Sugar: 3g
3. Crockpot Chicken Tortilla Soup
Source:beyondthechickencoop.com
To make this easy crockpot recipe, just add all your ingredients, then cook on low for about 8 hours.
It’s best to use a programmable slow cooker like this.
Once your Soup is ready, remove your chicken and shred with two forks or a meat shredder like this one. Add your shredded chicken back in with your tortilla strips and heat for about 15 minutes.
Per Serving:
- Calories: 215
- Fats: 3g
- Protein: 19g
- Carbs: 31
- Fiber: 7g
- Sugar: 7g
4. Easy Vegetable Soup
Source:stephaniesain.com
Are you finding it hard eating all your veggies? You’re not alone.
In fact, 90% of us are not eating enough veggies.
This Easy Vegetable Soup is packed with veggies – but you won’t be doing too much chopping. That’s because the corn, green beans, peas, and carrots are from a frozen veggie mix.
Per Serving:
- Calories: 114
- Fats: 3.6g
- Protein: 6.6g
- Carbs: 14.9g
- Fiber: 4.6g
- Sugar: 5.4g
5. Whole30 Mediterranean Soup with Sausage
Source:whatagirleats.com
This soup is full of lovely Mediterranean flavors: Italian sausage, fennel, zucchini, baby spinach, and spices.
It also contains vitamins like Vitamins A and C, has a good amount of fiber, and is also packed with protein so it’s a great meal on its own.
Find more easy Whole30 recipes here.
Per Serving:
- Calories: 456
- Fats: 35g
- Protein: 24g
- Carbs: 12g
- Fiber: 3g
- Sugar: 6g
6. Spicy Zucchini Soup with Roasted Poblano Chiles
Source:24bite.com
This spicy soup is loaded with fresh jalapeno peppers and oven-roasted poblano chiles.
The half-and-half cream tones down some of the heat. And the zucchinis make this Soup nice and fresh.
Besides adding heat, peppers are good for you too. Eating them can increase your metabolism and have fewer cravings.
Per Serving:
- Calories: 76
- Fats: 4g
- Protein: 3g
- Carbs: 9g
- Fiber: 2g
- Sugar: 4g
7. Instant Pot Pumpkin Soup
Source:tastyoven.com
This hearty soup has the crunchiness of toasted pepitas and creaminess of coconut milk.
You’ve also got sweetness from the pumpkins and warmth from the spices.
So dig out your Instant Pot. If you don’t have one, you can get a decent Instant Pot here.
Serve with a bit of crusty bread or this low-calorie/high-protein flatbread.
Per Serving:
- Calories: 185
- Fats: 11g
- Protein: 4g
- Carbs: 22g
- Fiber: 7g
- Sugar: 8g
8. Instant Pot Butternut Squash Bell Pepper Soup
Source:flavormosaic.com
Serve some of this Soup – creamy, soothing, and full of seasonal flavors. You’re getting sweetness from the butternut squash, carrots, and bell peppers.
This Soup is vegetarian; however, you can easily make it vegan. Just use whole-fat coconut milk instead of heavy cream.
Serve with a side Garden Salad.
Per Serving:
- Calories: 114
- Fats: 3g
- Protein: 2g
- Carbs: 21g
- Fiber: 4g
- Sugar: 6g
9. Slow Cooker Potato Leek Soup
Source:theshortordercook.com
Potatoes are pretty filling and low in calories. Leeks are also low in calories and packed with Vitamin E.
This Potato Leek Soup is not only nutritious but tasty too. The leeks add a sweet, onion-like flavor.
While the spiciness of the cayenne pepper is offset by the cream. Plus, the potatoes give that comforting, starchy flavor.
Per Serving:
- Calories: 152
- Fats: 8.7g
- Protein: 4.7g
- Carbs: 14.3g
- Fiber: 2.1g
- Sugar: 2.3g
10. Spring Vegetable Soup
Source:plantbasedandbroke.com
This Vegetable Soup is packed with spring vegetables.
You have a good balance of sweetness and bitterness. Meanwhile, the cremini mushrooms add umami and meatiness.
Besides being high in Vitamins A and C, this vegan Soup has a decent amount of protein. The sodium content is high, but unsalted sodium veggie broth will lower it.
Per Serving:
- Calories: 152
- Fats: 7g
- Protein: 6g
- Carbs: 19g
- Fiber: 5g
- Sugar: 8g
11. White Bean Soup
Source:eatplant-based.com
This vegan soup is like white bean chili but in soup form.
You’re sauteing onions, garlic, and celery for savory flavors.
Plus, you’re using warming spices like chili powder and cumin. Meanwhile, the liquid aminos add pleasant umami flavors.
And we can’t forget about adding some sweetness. For that, you’ll be using sweet potatoes.
Per Serving:
- Calories: 203
- Fats: .9g
- Protein: 4.8g
- Carbs: 41g
- Fiber: 19g
- Sugar: 6.7g
12. Roasted Carrot Ginger Soup
Source:culinaryginger.com
For this Carrot Ginger Soup, you’re roasting your carrots first to caramelize and make them even sweeter.
You’re also using vegetable stock instead of cream as your base to cut down on calories.
The fresh ginger adds a mild heat and has anti-inflammatory and antioxidant effects.
Check out more healthy college recipes like this here.
Per Serving:
- Calories: 100
- Fats: 8g
- Protein: 1g
- Carbs: 6g
- Fiber: 0g
- Sugar: 3g
13. Ginger Chicken Soup
Source:bellyrumbles.com
Are you coming down with a bad cold? Have some of this Ginger Chicken Soup.
It’s warm, soothing, and filling. And it contains lots of immune-boosting foods.
These include ginger, broccoli, garlic, turmeric, lemon, and spinach. These provide Vitamins A, C, anti-inflammatories, and antioxidants.
What’s more, this Soup contains a ton of protein.
Per Serving:
- Calories: 161
- Fats: 7g
- Protein: 17g
- Carbs: 7g
- Fiber: 2g
- Sugar: 2g
14. Zucchini Soup
Source:rachnacooks.com
This low-calorie Zucchini Soup takes the blandness out of zucchini. That’s because you’re adding sauteed onions, garlic, and pepper.
You’re also adding vegetable stock. So your zucchini takes on all the savory flavors.
Want a bit of crunch? Feel free to add toasted sesame seeds.
Per Serving:
- Calories: 104
- Fats: 5g
- Protein: 4g
- Carbs: 13g
- Fiber: 3g
- Sugar: 7g
15. Pea Soup
Source:pointedkitchen.com
If you’re on Weight Watchers, one bowl of this pea soup contains just 1 Smart Point.
Once you’ve sauteed your garlic and onions, you add veggie stock and frozen peas. Then you lower the heat and let your peas simmer for 10 minutes. You’ll want to blend your Soup with a handheld immersion blender.
Per Serving:
- Calories: 122
- Fats: 2g
- Protein: 7g
- Carbs: 19g
- Fiber: 6g
- Sugar: 9g
16. Hearty Ratatouille Soup
Source:twokooksinthekitchen.com
Do you love tomato-based soups? Then you’ll love this Hearty Ratatouille Soup.
It’s packed with tomatoes and a variety of veggies.
It’s also packed with spices like rosemary and thyme. These add delicious Mediterranean flavors.
Want to make it a meal? Just add chickpeas for extra protein. Check out more healthy school lunch ideas here.
Per Serving:
- Calories: 184
- Fats: 11g
- Protein: 4g
- Carbs: 20g
- Fiber: 7g
- Sugar: 11g
17. Roasted Butternut Squash Soup
Source:omgyummy.com
Give this Roasted Butternut Squash Soup a try.
The carrots and butternut squash add sweetness. And the coriander adds lovely warmth.
And you’re topping your Soup with pomegranate molasses.
Now it may be harder finding pomegranate molasses but you can get some in Middle Eastern stores or online here.
Check out more 200 calorie meals here.
Per Serving:
- Calories: 215
- Fats: 7g
- Protein: 7g
- Carbs: 34g
- Fiber: 5g
- Sugar: 10g
18. Vegan Celery Soup
Source:savoryspin.com
Time for some Vegan Celery Soup.
For the seasoning, you’re adding savory with the onions and garlic, and heat with the ginger. The turmeric, coriander, and powdered cloves add aromatics – and make your kitchen smell so lovely.
Meanwhile, the cannellini beans make this Soup nice and comforting.
Per Serving:
- Calories: 120
- Fats: 10g
- Protein: 1g
- Carbs: 9g
- Fiber: 3g
- Sugar: 3g
19. Vegan Chickpea Vegetable Chowder
Source:runningonrealfood.com
Want another soup you can cozy up next, too? You’ll definitely want to try this Vegan Chickpea Vegetable Chowder.
It’s chunky, extra-flavorful, and so soothing – it’s comfort food at its best. Yet you’re only using vegan ingredients like potatoes, celery, carrots, and chickpeas.
Who knew vegan soup could taste this good?
Per Serving:
- Calories: 168
- Fats: 2g
- Protein: 7g
- Carbs: 31g
- Fiber: 7g
- Sugar: 0g
20. Vegan Kimchi Soup
Source:champagne-tastes.com
This Vegan Kimchi Soup is spicy and full of yummy Korean flavors, from the kimchi, tofu, and gochugaru.
Gochugaru is simply Korean chili flakes that add heat and a bright color to this Soup. So you definitely want to pick some up here.
Or, if you’re in a pinch, you can use cayenne pepper.
Per Serving:
- Calories: 213
- Fats: 8g
- Protein: 13g
- Carbs: 25g
- Fiber: 3g
- Sugar: 3g
21. Kale and Cauliflower Soup
Source:runningonrealfood.com
This Kale and Cauliflower Soup has the sweetness of carrots to balance out the bitterness of the kale.
And the cauliflower makes this Soup super creamy. What’s more, this Soup uses just 8 simple ingredients.
Like it cheesy? Feel free to add some of this nutritional yeast.
Per Serving:
- Calories: 102
- Fats: 0g
- Protein: 5g
- Carbs: 21g
- Fiber: 7g
- Sugar: 0g
22. Instant Pot Chicken Vegetable Soup
Source:fearlessdining.com
What’s better than Chicken Soup? Chicken Vegetable Soup.
In fact, the veggies make this Soup taste even yummier.
That’s because you’re getting sweetness from the carrots and peas. This balances the tomatoes’ acidity.
You’ll also use chicken breasts instead of thighs to keep this soup light.
Per Serving:
- Calories: 161
- Fats: 8g
- Protein: 16g
- Carbs: 8g
- Fiber: 2g
- Sugar: 3g
23. Beet Soup Recipe
Source:thefoodblog.net
Besides being bright, this Beet Soup is mouth-wateringly good. That’s because it contains veggies like carrots, beets, cabbage, and potatoes.
Make sure you don’t skip the fresh dill.
Beets are also nutritious, providing 20% of your daily folate requirements. It also contains a good amount of manganese.
One 3.5-ounce serving of boiled beets contains just 44 calories.
Per Serving:
- Calories: 139
- Fats: 5g
- Protein: 7g
- Carbs: 20g
- Fiber: 5g
- Sugar: 7g
24. Red Lentil Soup with Lemon
Source:chefjar.com
This Red Lentil Soup with Lemon features carrom seeds which have a strong flavor, so make sure you measure it well using some good measuring spoons like this.
Carrom seeds are also rich in fiber and antioxidants.
They may even prevent coughing. If you need to stock up on carrom seeds, you can get some here.
Per Serving:
- Calories: 126
- Fats: 2g
- Protein: 7g
- Carbs: 20g
- Fiber: 9g
- Sugar: 0g
25. Creamy Cauliflower Soup
Source:hauteandhealthyliving.com
This Creamy Cauliflower Soup makes cauliflower so yummy. That’s because you’re adding seasoning like sage, mustard, and celery seed.
You’re also adding vegetable broth for extra flavor. Finally, you’re pureeing your cauliflower soup.
So you can’t even tell it was cauliflower. Now that’s a win in my books.
Per Serving:
- Calories: 94
- Fats: 3g
- Protein: 3g
- Carbs: 17g
- Fiber: 4g
- Sugar: 4g
26. Minestrone Soup
Source:healthyseasonalrecipes.com
I love a good canned Minestrone Soup, but one serving contains 650 mg of sodium.
So it’s nice when you can make your own, to control the amount of sodium.
This Minestrone Soup is delicious, chunky, and best of all, this Soup is ready in just 35 minutes and freezer-friendly. So it’s great for meal prep.
Per Serving:
- Calories: 111
- Fats: 2g
- Protein: 3g
- Carbs: 18g
- Fiber: 4g
- Sugar: 6g
27. Crockpot Chicken Vegetable Soup
Source:thekitchengirl.com
This Chicken Vegetable Soup is brimming with flavor. There are juicy fall-apart chicken thighs, chicken broth, and seasonings.
So it’s nice and savory. The carrots and peas’ sweetness balances this out.
Best of all, you’re taking only 15 minutes to prep it. Then you hand it over to your slow cooker.
Per Serving:
- Calories: 103
- Fats: 3g
- Protein: 13g
- Carbs: 6g
- Fiber: 2g
- Sugar: 2g
28. Gazpacho Soup
Source:endofthefork.com
To make this refreshing Gazpacho Soup, all you have to do is add your soup ingredients to a blender. Then blend until smooth.
To get the best flavor, you’ll want to use good quality olive oil like this. You’ll also want to make this Soup ahead of time and let it chill for 2 hours.
Per Serving:
- Calories: 128
- Fats: 9g
- Protein: 2g
- Carbs: 10g
- Fiber: 3g
- Sugar: 6g
29. White Bean and Kale Soup
Source:thekitchengirl.com
This White Bean and Kale Soup is a great vegan soup that is high in protein.
It contains just 128 calories yet has 6 grams of protein.
Nutrition aside, this Soup is yummy. You’ve got spicy crushed red peppers, sweet carrots, tangy tomatoes, and savory vegetable broth.
And the Cannellini Beans add lots of plant-based protein.
Per Serving:
- Calories: 128
- Fats: 4g
- Protein: 6g
- Carbs: 17g
- Fiber: 6g
- Sugar: 3g
30. Easy Carrot Coriander Soup
Source:charlotteslivelykitchen.com
With this Easy Carrot Coriander Soup you’re using frozen carrots, frozen diced onions, and frozen chopped coriander.
Simply saute your carrots and onions, adding some ground coriander. After one minute, add your vegetable stock and simmer for 10 minutes.
Once the veggies are soft, blend your Soup and stir in the frozen chopped coriander.
Per Serving:
- Calories: 77
- Fats: 2g
- Protein: 1g
- Carbs: 13g
- Fiber: 3g
- Sugar: 6g
31. Bone Broth Recipe
Source:theforkedspoon.com
Bone Broth is packed with several nutrients that can help your gut and may improve joint health.
Now you can buy pre-made bone broth. However, it’s cheaper to make it yourself.
This Bone Broth is perfect if you’re a beginner. The instructions are pretty straightforward, and the bone broth is flavorful.
Per Serving:
- Calories: 45
- Fats: 0g
- Protein: 11g
- Carbs: 0g
- Fiber: 0g
- Sugar: 0g
31 Low Calorie Soup Recipes (Under 200 Calories)
Sometimes all you need is a warm, comforting bowl of soup. These Low Calorie Soup Ideas are delicious, easy to make and full of flavors.
5 from 2 votes
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Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Course Lunch
Cuisine American
Servings 4 -6
Ingredients
- 1. Instant Pot Turkey Soup
- 2. Spicy Cauliflower Mushroom Soup
- 3. Crockpot Chicken Tortilla Soup
- 4. Easy Vegetable Soup
- 5. Whole30 Mediterranean Soup with Sausage
- 6. Spicy Zucchini Soup with Roasted Poblano Chiles
- 7. Instant Pot Pumpkin Soup
- 8. Instant Pot Butternut Squash Bell Pepper Soup
- 9. Slow Cooker Potato Leek Soup
- 10. Spring Vegetable Soup
- 11. White Bean Soup
- 12. Roasted Carrot Ginger Soup
- 13. Ginger Chicken Soup
- 14. Zucchini Soup
- 15. Pea Soup
- 16. Hearty Ratatouille Soup
- 17. Roasted Butternut Squash Soup
- 18. Vegan Celery Soup
- 19. Vegan Chickpea Vegetable Chowder
- 20. Vegan Kimchi Soup
- 21. Kale and Cauliflower Soup
- 22. Instant Pot Chicken Vegetable Soup
- 23. Beet Soup Recipe
- 24. Red Lentil Soup with Lemon
- 25. Creamy Cauliflower Soup
- 26. Minestrone Soup
- 27. Crockpot Chicken Vegetable Soup
- 28. Gazpacho Soup
- 29. White Bean and Kale Soup
- 30. Easy Carrot Coriander Soup
- 31. Bone Broth Recipe
Instructions
Scroll up to get a bunch of easy, yummy, and delicious soup recipes. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
Get your shopping list going and make sure you've got all the ingredients.
Get cooking and make your next Low Calorie Soup Recipe!
Notes
Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest!
Tried this recipe?Leave a comment below with your rating! I love the feedback and respond to every comment!
