The Best Formula for Diabetes-Friendly Noodle Soups

With a healthy soup ready in less than an hour, it's easier than you think!


Pictured Recipe: Turkey, Pasta & Vegetable Soup

You don't need a recipe to create a delicious, healthy soup in a pinch. Follow this soup formula and recipe suggestions for easy, personalized dinners made just the way you like them without sacrificing your nutritional goals. Not to mention, it is a great way to use up foods in the fridge that need to go.

How it works

Pick ingredients from each of the categories, then follow these steps: Sauté the vegetables, add the flavorings, sear the meat, add the broth and simmer, cook the noodles and combine.

Read More: Your Formula for the Perfect Diabetes-Friendly Sheet-Pan Dinner

To make ahead

Cook and freeze the soup without the noodles. Defrost and reheat on the stovetop over medium heat while you cook the noodles separately, then combine to serve.

Nonstarchy Vegetables

4 cups

  • Bean sprouts
  • Broccoli
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Fennel
  • Green beans
  • Hearty greens (escarole, kale, bok choy)
  • Mushrooms
  • Onions
  • Peas (snap or snow)
  • Tomatoes


1-2 Tbsp. each of 3 to 4 flavorings

  • Citrus juice & zest
  • Fish sauce
  • Garlic
  • Ginger
  • Miso
  • Parmesan rind
  • Scallions
  • Tomato paste
  • Vinegar
  • Worcestershire sauce
  • Dried herbs & spices (bay leaves, curry powder, oregano, paprika)
  • Fresh herbs (basil, dill, parsley, rosemary)

Lean Protein

14-16 oz.

  • Beef
  • Chicken breast
  • Pork tenderloin
  • Shrimp
  • Sirloin or flank steak
  • Tofu
  • Tempeh
  • Beans (canned or cooked)
  • Lentils (canned or cooked)

Low-Sodium Broth

4 cups

  • Beef
  • Chicken
  • Mushroom
  • Vegetable


4 oz. (preferably whole-grain)

  • Ditalini
  • Elbows
  • Fusilli
  • Orzo
  • Ramen
  • Rice noodles
  • Shells
  • Soba
  • Tortellini
  • Udon

Check Out: The One Formula You Need to Make a Healthy Salad

Recipe Ideas

Quick Beef Pho

Quick Beef Pho

CAL 306, CARB 33g

Beef sirloin, unsalted beef broth, rice noodles, snap peas, onion, bean sprouts, garlic, ginger, fish sauce, cinnamon, cloves, scallions, basil, chiles, lime

Vegetarian Udon Noodle Soup

Vegetarian Udon Noodle Soup

CAL 325, CARB 31g

Extra-firm tofu, low-sodium vegetable broth, cremini mushrooms, carrots, baby bok choy, udon noodles, garlic, ginger, mirin, soy sauce, miso, sesame oil

Pasta e Fagioli

Pasta e Fagioli

CAL 227, CARB 41g

Canned white beans, low-sodium vegetable broth, onion, carrots, celery, canned diced tomatoes, ditalini pasta, garlic, rosemary, crushed red pepper, Parmesan rind


Greek Chicken & Orzo Soup

CAL 351, CARB 37g

Boneless, skinless chicken breast, low-sodium chicken broth, carrots, onions, fennel bulb, whole-wheat orzo, garlic, dried oregano, lemon, fresh dill

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