Delicious Low-Calorie Soup Ideas! These comforting soups are perfect for anyone looking to enjoy healthy, satisfying meals without the extra calories.
Whether you’re managing a busy schedule, meal prepping for the week, or simply looking for lighter meal options, these soups are here to make your life easier and tastier.
I’ve rounded up a list of low-calorie soups that you’ll want to keep on repeat.
These soups make healthy eating effortless because they:
- Are quick and simple to prepare
- Use wholesome, affordable ingredients
- Are packed with flavor while keeping calories in check
From creamy vegetable soups to hearty broths and classic favorites, there’s something here for everyone.
Let’s keep mealtime healthy and delicious—starting with your next bowl of soup!
1. Creamy Roasted Tomato Basil Soup (No Cream)
Creamy Roasted Tomato Basil Soup (No Cream) is a low-calorie option at just 178 calories per serving.
Roasting the tomatoes enhances their natural sweetness, while a potato naturally thickens the soup—no heavy cream needed!
This healthy, light, and creamy soup is perfect for a quick, comforting meal that’s full of flavor without the extra calories.
Ready in: 1 hour | Servings: 6
Kcal: 178 | Protein: 5g | Carbs: 26g | Fiber: 6g | Fat: 8g
2. Cabbage Fat-Burning Soup
Cabbage Fat-Burning Soup is a low-calorie, nutrient-packed option that supports your weight loss goals.
Loaded with fiber-rich cabbage and wholesome vegetables, this easy one-pot recipe is both filling and satisfying.
Perfect for a healthy lunch or dinner, it’s simple to prepare—just chop, simmer, and enjoy a delicious, guilt-free meal!
Ready in: 45 minutes | Servings: 15
Kcal: 90 | Protein: 4g | Carbs: 21g | Fiber: 4g | Fat: 1g
3. Creamy Tomato Basil Soup
Creamy Tomato Basil Soup is a comforting, low-calorie favorite!
Made with fresh tomatoes, basil, and a touch of light cream, this soup is rich in flavor but easy on calories.
Perfect for a healthy lunch or dinner, it’s quick to make, easy to prep, and a nourishing addition to any low-calorie meal plan.
Ready in: 40 minutes | Servings: 8
Kcal: 264 | Protein: 7g | Carbs: 13g | Fiber: 1g | Fat: 20g
4. Chicken Tortilla Soup
Chicken Tortilla Soup is a light and healthy choice for a low-calorie meal that’s full of flavor!
Made with lean shredded chicken, fiber-rich black beans, and corn, this soup is both satisfying and nutritious.
With its simple spices, it’s a deliciously easy option that’s perfect for a quick, healthy dinner!
Ready in: 15 minutes (prep time) | Servings: 6
Kcal: 95 | Protein: 6g | Carbs: 10g | Fiber: 0.4g | Fat: 3g
5. Beef Barley Soup
Beef Barley Soup is a deliciously hearty and low-calorie option that’s perfect for a filling, yet light meal.
Packed with tender beef, nutritious barley, and fresh vegetables, this soup delivers comfort without the extra calories.
It’s easy to make, satisfying, and perfect for anyone looking to enjoy a healthy, flavorful dish!
Ready in: 1 hour 10 minutes | Servings: 8
Kcal: 149 | Protein: 10g | Carbs: 15g | Fiber: 3g | Fat: 5g
6. Chicken Tortellini Soup
Chicken Tortellini Soup is a low-calorie comfort food that’s both hearty and satisfying.
Packed with tender chicken, fresh vegetables, and cheese-filled tortellini, it’s the perfect light yet filling meal.
With Italian seasonings and a flavorful broth, this soup is a delicious way to enjoy a healthy, low-calorie option for dinner.
Ready in: 50 minutes | Servings: 10 cups
Kcal: 199 | Protein: 12g | Carbs: 16g | Fiber: 2g | Fat: 10g
7. Vegetable Soup
Vegetable Soup is a low-calorie and nourishing dish that’s perfect for a healthy meal.
Packed with fresh vegetables, it’s a great way to get your daily nutrients without the extra calories.
This easy one-pot recipe is light, flavorful, and a comforting choice for anyone looking to enjoy a delicious and low-calorie option.
Ready in: 50 minutes | Servings: 8
Kcal: 176 | Protein: 6g | Carbs: 32g | Fiber: 7g | Fat: 4g
8. Roasted Cauliflower Soup
Roasted Cauliflower Soup is a low-calorie powerhouse, perfect for a healthy meal.
The roasted cauliflower gives it a rich, creamy texture without the added calories.
Packed with nutrients, this soup is satisfying and filling, making it the ideal choice for anyone looking to enjoy a delicious, guilt-free meal. Healthy eating has never been so easy!
Ready in: 1 hour 15 minutes | Servings: 6
Kcal: 126.6 | Protein: 7.9g | Carbs: 19.4g | Fiber: 5.4g | Fat: 3.5g
9. Vegan Broccoli Soup
Vegan Broccoli Soup is a quick and healthy option that’s perfect for anyone looking to enjoy a low-calorie meal without sacrificing flavor.
Packed with nutrient-rich broccoli, potatoes, and savory seasonings, this creamy soup is light yet satisfying.
Ready in just 20 minutes, it’s a delicious, wholesome bowl of comfort for any low-calorie diet!
Ready in: 30 minutes | Servings: 6
Kcal: 183 | Protein: 7g | Carbs: 29g | Fiber: 6g | Fat: 6g
10. Tuscan White Bean and Kale Soup
Tuscan White Bean and Kale Soup is a low-calorie, nutritious option that’s perfect for a healthy meal.
Packed with fiber-rich white beans and vitamin-packed kale, this easy-to-make soup is both filling and light.
It’s a comforting, one-pot dish that’s ideal for anyone looking to enjoy a delicious, health-conscious meal.
Ready in: 40 minutes | Servings: 10
Kcal: 127.7 | Protein: 6.09g | Carbs: 16.9g | Fiber: 6.06g | Fat: 3.86g
11. Roasted Carrot Soup
Roasted Carrot Soup is a flavorful, low-calorie option that’s both nutritious and satisfying.
The roasting process brings out the natural sweetness of the carrots, creating a rich, velvety texture.
Perfect for a light, healthy lunch or dinner, this soup is a delicious way to enjoy a low-calorie meal without compromising on taste!
Ready in: 1 hour 5 minutes | Servings: 6
Kcal: 135 | Protein: 4.5g | Carbs: 27.3g | Fiber: 7.5g | Fat: 1.9g
12. Korean Tofu Soup
Korean Tofu Soup is a light, low-calorie option that’s full of flavor and nourishment.
Packed with tofu, veggies, and a savory broth, it’s a satisfying, healthy choice for anyone watching their calories.
With a hint of Korean spice, this soup is the perfect comfort food without the guilt! Enjoy a bowl and feel good about it!
- Ready in: 30 minutes | Servings: 4
- Kcal: 125 | Protein: 5g | Carbs: 6g | Fiber: 2g | Fat: 7.5g
13. Spiced Carrot and Pumpkin Soup
Spiced Carrot and Pumpkin Soup (Vegan) is a low-calorie, healthy soup that’s perfect for fall!
Packed with vitamins A and C, this creamy, flavorful soup is made with warming spices like cumin and paprika, offering a satisfying meal without the calories. Vegan and gluten-free, it’s a nutritious, easy-to-make option for any meal!
Ready in: 55 minutes | Servings: 4
Kcal: 240 | Protein: 5.8g | Carbs: 40.5g | Fiber: 6.2g | Fat: 7.2g
14. Thai Coconut Soup
Thai Coconut Soup is a healthy, low-calorie meal that’s both comforting and flavorful.
Made with rich coconut milk, fresh vegetables, and Thai curry paste, this soup is packed with fiber and nutrient-rich ingredients like broccoli and cauliflower.
It’s the perfect light yet satisfying option for anyone looking to enjoy a delicious and low-calorie dish.
Ready in: 40 minutes | Servings: 12 cups
Kcal: 125 | Protein: 3g | Carbs: 8.13g | Fiber: 2g | Fat: 10.3g
15. Healthy Mushroom Soup
Healthy Mushroom Soup is a light, low-calorie dish that’s both satisfying and flavorful.
Made with fresh mushrooms and a creamy base, it’s the perfect healthy alternative for anyone watching their calorie intake.
Quick to make and packed with nutrients, this soup offers a cozy, guilt-free meal option that’s as delicious as it is nourishing.
- Ready in: 45 minutes | Servings: 4
- Kcal: 134 | Protein: 6g | Carbs: 16g | Fiber: 3g | Fat: 6g
16. Crockpot Chicken Noodle Soup
Easy Crockpot Chicken Noodle Soup is a comforting, low-calorie meal that’s perfect for a healthy dinner.
This simple, one-pot recipe combines tender chicken, hearty vegetables, and satisfying noodles in a slow cooker.
It’s packed with protein and low in calories, making it a delicious and guilt-free option for the whole family!
Ready in: 6 hours 10 minutes | Servings: 6
Kcal: 317 | Protein: 18g | Carbs: 52g | Fiber: 3g | Fat: 4g
17. Indian Mulligatawny Soup
Indian Mulligatawny Soup is a healthy, low-calorie soup packed with flavorful spices and nutritious ingredients like red lentils, carrots, and apples.
The creamy coconut milk adds richness, while the lentils provide fiber and protein.
It’s a comforting, satisfying meal that’s easy to make and perfect for a light, healthy option!
Ready in: 55 minutes | Servings: 6
Kcal: 165 | Protein: 6g | Carbs: 23g | Fiber: 7g | Fat: 6g
18. The Best Instant Pot Lentil Soup {Vegetarian}
The Best Instant Pot Lentil Soup {Vegetarian} is a low-calorie, nutritious soup that’s both filling and flavorful.
With 204 calories per serving, it’s packed with fiber and plant-based protein from red and green lentils.
The coconut curry broth adds rich flavor, while spinach boosts the soup’s vitamins. Quick, easy, and perfect for a healthy meal!
Ready in: 40 minutes | Servings: 8
Kcal: 204 | Protein: 12g | Carbs: 34g | Fiber: 15g | Fat: 3g
19. Creamy Lemon Dill Chicken Soup
Creamy Lemon Dill Chicken Soup (Avgolemono Recipe) is a light and refreshing twist on comfort food!
Packed with bright lemon and fresh dill, this low-calorie soup offers a creamy texture without the guilt.
Enjoy the lean chicken and flavorful broth for a delicious yet healthy meal that’s perfect for anyone watching their calories.
Ready in: 20 minutes | Servings: 4
Kcal: 177 | Protein: 14g | Carbs: 24g | Fiber: Not listed | Fat: 2g
20. Slow Cooker Stuffed Pepper Soup
Slow Cooker Stuffed Pepper Soup is a low-calorie delight!
This hearty soup combines bell peppers, tomatoes, and lean ground turkey for a satisfying, guilt-free meal.
The slow cooker does all the work, making it a perfect choice for a healthy, easy-to-make dinner.
Enjoy a flavorful, filling meal without the extra calories!
Ready in: 15 minutes | Servings: 8
Kcal: 151 | Protein: 15g | Carbs: 15g | Fiber: 3g | Fat: 3g
21. Hot and Sour Soup
Hot and Sour Soup is a light, low-calorie option with only 110 calories per serving!
Packed with mushrooms, tofu, and a savory broth, it’s a flavorful, satisfying dish.
The hot and sour flavors from sriracha, vinegar, and white pepper create a perfect balance, making this soup a healthy, quick meal for any day of the week.
- Ready in: 20 minutes | Servings: 5
- Kcal: 110 | Protein: 10g | Carbs: 7g | Fiber: N/A | Fat: 4g
22. Slow Cooker Chicken Vegetable Soup
Favorite Slow Cooker Chicken Vegetable Soup is a healthy, low-calorie meal that’s perfect for anyone looking to eat light without sacrificing flavor.
Packed with lean chicken, fresh vegetables, and a rich broth, this soup is high in protein and fiber.
It’s easy to make, perfect for meal prep, and can be customized to suit your favorite veggies!
Ready in: 4 hours 5 minutes | Servings: 4
Kcal: 182 | Protein: 28g | Carbs: 9g | Fiber: 2g | Fat: 4g
23. Sundubu Jjigae (Korean Soft Tofu Stew)
Sundubu Jjigae is a low-calorie, flavor-packed soup that’s both nourishing and light.
Made with soft tofu, vegetables, and a savory broth, it’s the perfect balance of spicy and comforting.
Quick and easy to prepare, it’s a healthy, satisfying meal that’s full of flavor without the extra calories!
Ready in: 20 minutes | Servings: 3
Kcal: 198 | Protein: 10g | Carbs: 14g | Fiber: 2g | Fat: 11g
24. Wonton Soup
Easy Wonton Soup is a light, flavorful, low-calorie dish that’s perfect for a healthy meal.
Packed with tender wontons, crisp vegetables, and a savory broth, it’s a satisfying yet guilt-free option.
This one-pot recipe is quick and easy, making it an ideal choice for a low-calorie lunch or dinner the whole family will enjoy!
Ready in: 15 minutes | Servings: 4
Kcal: 136 | Protein: 9g | Carbs: 22.5g | Fiber: 2.5g | Fat: 2g
25. Egg Drop Soup
Quick and Easy Egg Drop Soup is a light, low-calorie option that’s both delicious and easy to prepare.
With just a few ingredients, this simple soup delivers savory flavor and delicate egg ribbons, making it a perfect choice for a healthy meal.
Enjoy it as a nourishing lunch or a comforting start to your dinner!
Ready in: 20 minutes | Servings: 4
Kcal: 159 | Protein: 12g | Carbs: 13g | Fiber: (not specified) | Fat: 7g
26. Stuffed Cabbage Soup
Stuffed Cabbage Soup is a light, healthy, and low-calorie option that’s perfect for a cozy dinner.
Packed with lean ground turkey, fiber-rich cabbage, and a flavorful tomato broth, it’s filling without the extra calories.
A comforting, guilt-free meal that brings the deliciousness of stuffed cabbage rolls to your bowl!
Ready in: 1 hour | Servings: 6
Kcal: 143 | Protein: 20g | Carbs: 12g | Fat: 9g
