23+ Low-Calorie Soup Ideas That Are So Filling You’ll Want Seconds (And Still Stay on Track!)

Who says you have to sacrifice feeling full to stay on track with your health goals? These low-calorie soup recipes are here to prove you can enjoy cozy, hearty meals without breaking your calorie budget.

Each soup is under 300 calories per serving, packed with high-fiber veggies and protein to keep you feeling satisfied and energized. The best part? Even if you go for a second helping (because, let’s be real, they’re that good), you’ll still be right on track.

So grab your ladle, and let’s get into some seriously nourishing, flavor-packed bowls!

Also Read: Healthy Salmon Side Dish Recipes That Elevate Any Meal

Low-Calorie Soups To Try

These low-calorie soups are under 300 calories per serving, yet so filling and delicious, you’ll want seconds—and you can have them, guilt-free!

Spiced Butternut Squash Soup

Spiced Butternut Squash Soup is a cozy, creamy soup bursting with flavor made easily in a Vitamix or conventional blender.

Each bite tastes of caramelized butternut squash, roasted onion and carrots, warm spices, and herbs. Just roast the vegetables, blend, and garnish with pepitas and fried sage leaves, all this for under 130kal per serving!

Creamy Cauliflower Potato Leek Soup

This Cauliflower Potato Leek Soup is rich, creamy, and packs layers of deep flavor! It’s comforting, and filling, and is naturally vegan and gluten-free!

All this for under 270kal, while being super filling and delicious of course!

Parsnip and Apple Soup

This creamy parsnip and apple soup is perfect for a cold day! Sweet apples balance out the earthy parsnips for the perfect blend of fall flavors, all under 150kal.

This soup makes a great lunch or appetizer, and a beautiful presentation when topped with fresh herbs and pomegranate arils. 

Also Read: Low-Carb Dinner Ideas That You Can Make In Your Air Fryer

Red Lentil Squash Soup

You’re three ingredients away from the most wonderful butternut squash lentil soup ever! It’s low-carb, nutritious, delicious, and can be made vegan. It freezes well and is ready in 30 minutes.

Egg Lemon Soup with Spinach

Looking for a unique comfort food? Greek Egg Lemon Soup (Avgolemono) is a quick & tasty alternative to chicken soup–especially with added spinach for more nutrition. It’s so filling, you won’t believe its under 230 calories!

Green Enchilada Chicken Soup

This green enchilada chicken soup uses tangy tomatillos, warm broth, and tender chicken. It’s the perfect combination of salsa verde, chicken enchiladas, and tortilla soup all for under 260 calories.

Also Read: 26 Delicious High-Protein Lunch Ideas to Keep You Energized All Day

Roasted Tomato Basil Soup

Roasted tomato basil soup is the perfect way to use those garden tomatoes or farmer’s market bounty. Roasting the tomatoes brings out their natural sweetness and deepens the flavors.

This homemade tomato soup feels and tastes gourmet, but it couldn’t be easier to make and is all under 170 calories!

Broccoli Pea Soup

This Broccoli Pea Soup is a healthy and nourishing recipe that comes together in 20 minutes! It’s a delicious way to eat more greens. It is made with 8 ingredients and is just 205kal!

Red Lentil Soup

This healthy, easy one-pot red lentil soup turns hangry into happy in less than one hour. It’s the kind of delicious soup that can help a cold, help a broken heart, and make you feel like a million bucks.

Also Read: Quick & Easy One-Pot Dinner Ideas That You’ll Keep On Rotation

3 Ingredients cauliflower soup

This 3 Ingredients cauliflower soup is so smooth with its velvety texture and bursting with flavor. It’s so delicious you would swear there is meat in it. And here is the kicker, a serving is just under 60 calories!

Instant Pot Lemon Chicken Orzo Soup

Instant Pot Lemon Chicken Orzo Soup is a delicious and healthy soup made with tender chicken and just under 200 calories, lots of veggies, and orzo pasta. A perfect cozy, comforting, and nutritious meal for the cold weather!

Also Read: 11 Deliciously Simple Boiled Chicken Recipes You Need to Try Tonight

Beet Gazpacho with Pepitas

This easy beet gazpacho is a refreshing, cold beet soup featuring fresh beets, cucumber, onion, creamy yogurt, and a splash of lime. A delicious and light soup for lunch or dinner, it’s thickened with potato rather than heavy cream so is quite low in calories.

Topped with toasted pepitas (pumpkin seeds) for crunch, it’s also vegetarian and gluten-free!

Opo Squash Soup

This Opo Squash Soup has a delicious balance of soft and tender texture from the shrimp and almost melts in the mouth from the Opo squash. And with just 250 calories, it’s a great meal to put in your rotation.

Opo squash is almost available all year round so you can definitely enjoy this vegetable soup at any time of the year.

Mushroom Miso Soup

This easy mushroom miso soup is a simple and comforting bowl of goodness that’s easy to make. Bursting with umami flavors and rich in nutrients, this recipe is perfect for a quick and satisfying meal.

If you love miso soup at your favorite Japanese restaurant, you will love how easy it is to make this delicious soup at home all for under 100 calories.

Also Read: 13 Mouthwatering Keto Dinner Ideas to Satisfy Your Hunger Tonight

Italian Lentil Soup

Comforting, savory, filling, and bursting with fresh vegetables, this Italian Lentil Soup is your new healthy comfort food go-to.

Sweet Potato Black Bean Soup

Sweet Potato Black Bean Soup is one of our favorite one-pot comfort foods. It’s sweet, smoky, spicy, and super flavorful. And it takes just 30 minutes to make and is just under 170 calories per serving.

Chicken Miso Soup

Chicken Miso Soup is the perfect comforting soup recipe you can get on the table in no time! This flavorful soup is easy to make and chockful of veggies and lean protein without all the calories.

Keto Red Pepper Soup

This rich and flavorful Keto Roasted Red Pepper Soup is a delicious blend of sweet red peppers, onions, garlic, and spices! It’s the perfect start to any low-carb meal!

Cabbage Soup

This tasty Cabbage Soup Recipe is made with ground beef, ground pork sausage, cabbage, onions, garlic, carrots, and fire-roasted tomatoes in a delicious beefy tomato broth.

It is perfectly seasoned with marjoram, thyme, and paprika. It comes together quickly and easily, so you can enjoy this healthy and hearty soup anytime.

Mexican Vegetable Soup

Mexican Vegetable Soup is a tasty, comforting dish that combines all your favorite veggies into one big pot.

This soup is like sopa de verduras, a classic Mexican soup that brings together a bunch of veggies and spices in a big pot and for how good it tastes, you won’t believe its just under 140 calories per serving. 

Easy 4-Ingredient Potato Soup

This easy 4-Ingredient Potato Soup is one of those simple, cozy soup recipes you’ll want to file away for quick recall when comfort food cravings hit and still stay on track with your health goals. 

Gazpacho Soup

This soup is completely raw, retaining all its vitamins and minerals. It has no fat, is totally gluten-free, and is absolutely 100% healthy, not to mention that it is a cinch to make.  

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