Low-Fat Soup Recipes

Find healthy, delicious low-fat soup recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Butternut Squash, Tomato, Chard & Chickpea Soup

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This vegan soup recipe is chock-full of colorful vegetables. All those veggies give this soup plenty of fiber, upping the satisfaction factor while keeping calories low—a combination that can aid in weight loss overtime and potentially help you lose belly fat. Vibrant turmeric adds a golden color to the flavorful broth, while cumin and ginger give it a bright, fresh finish. And the best part? This healthy soup recipe takes only 20 minutes, start to finish!
By Marianne Williams

Slow-Cooker Vegetable Minestrone Soup

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A winter classic, this crock pot version of minestrone is heavy on the vegetables and light on the pasta, keeping carbs in check while providing plenty of flavor.
By Laura Walsh

Tuscan White Bean Soup

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A pound of dried beans is the inexpensive foundation for this simple, hearty meal. Serve it with slices of whole-wheat bread or a side salad for a complete and satisfying lunch or dinner.
By Lauren Grant

Slow-Cooker Moroccan Lentil Soup

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Like most soups, this Moroccan lentil soup recipe gets better with time as the complex seasonings have time to develop. Make it a day ahead if you can--this easy slow cooker/crock pot recipe variation makes it a cinch to get the soup cooking while you do other things.
By Joyce Hendley

Quick Creamy Tomato Cup-of-Soup

This 3-ingredient easy soup recipe is perfect for a satisfying and healthy afternoon snack or a quick lunch.
By Joyce Hendley

Korean Chicken Soup

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This quick and easy spicy chicken soup recipe is made with leftover cooked chicken and is spiked with garlic, ginger and hot sauce.
By Natalie Danford

Moroccan Lentil Soup

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Like most soups, this healthy Moroccan lentil soup recipe gets better with time, so make it a day ahead if you can--or try our easy slow cooker/crock pot recipe variation.
By Joyce Hendley

Southwestern Three-Bean & Barley Soup

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Serve this zesty bean and barley soup garnished with chopped fresh cilantro and a squeeze of lime, if desired.
By EatingWell Test Kitchen

Savory Bean Spinach Soup

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Let a slow cooker complete this vegetarian soup. Serve it in cups as a sandwich side or ladle it into bowls for a light meal.
By Diabetic Living Magazine

Chilled Strawberry-Rhubarb Soup

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Sweet strawberries and tart rhubarb are whirled together in this chilled soup. Serve it as a starter for an early-summer supper.
By EatingWell Test Kitchen

Soup Beans

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Like poor people everywhere, mountain people in the South thrived for centuries on food that was indigenous, inexpensive and healthful. These days “soup beans” speak instant comfort to anyone who had familial connections from Appalachia, where every garden produced shelling beans that could be eaten fresh or grown to maturity for dry beans. Serve this thick, stew-like soup with cornbread, pickle relish and diced sweet onion.
By Sarah Fritschner

Kimchi Shrimp Cup of Noodles

Make your own cup of instant soup at home with this Korean noodle recipe. Pack several jars at once to take to work for easy lunches throughout the week.
By Devon O'Brien
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Inspiration and Ideas

Afghan Vegetable & Chickpea Soup (Tarkari)
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Try topping this simple but satisfying vegetable soup with a spoonful of Red Chutney (see Associated Recipes). Recipe adapted from New Arrivals Supper Club chef Naseema Kashefi.
Curried Carrot & Apple Soup
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This colorful soup is both simple and delicious. Use apples that cook up soft; McIntosh are great.
Chilled Melon Soup
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Chicken Noodle Soup with Dill
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Chicken noodle soup is undeniably comfort food for many people (especially when they're not feeling well) and this version gets a healthful update. Whole-wheat egg noodles add fiber and nutrients and reduced-sodium chicken broth cuts the sodium. By all means use homemade chicken broth if you have it.

All Low-Fat Soup Recipes

Curried Lentils and Vegetables

This is a classic dal, perhaps the most commonly eaten dish in India. Dal is a creamy melange of lentils, garlic and, of course, spices. Serve it as a side dish with curry or roasted meats, or as a main dish with warm naan for scooping.
By Diabetic Living Magazine

Roasted Tomato and Vegetable Soup

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This veggie-packed side-dish vegetable soup can be made in the slow cooker. Just make a few tweaks (see Variation).
By Diabetic Living Magazine

Vegetarian Black Bean Soup

Packed with protein and fiber, this soup doesn't need meat to be satisfying. Soaking and cooking the beans yourself, rather than opening a can, ensures you'll have wonderful flavor and texture. (And the slow cooker does most of the work!)
By Diabetic Living Magazine

Lentil & Ham Soup

No ideas for dinner tonight? This slow-cooker lentil soup is easy to prepare in the morning and will simmer all day while you're at work. Full of aromatic vegetables, brown lentils, diced ham and fresh spinach, this hearty soup will be a real treat after a long day at the office.
By Diabetic Living Magazine

Butternut Squash and Carrot Soup

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This elegant and smooth squash soup recipe gives you more than your daily quota for vitamin A in just one bowl.
By Diabetic Living Magazine

Southwestern Pinto Bean Soup

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The flavor of this Mexican-style soup is kicked up a notch with a sprinkling of cilantro and a squirt of lime juice.
By Diabetic Living Magazine

Ginger-Chicken Noodle Soup

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Because the chicken thighs don't fall apart while simmering in a slow cooker, they are ideal in this Asian-style main dish soup.
By Diabetic Living Magazine

Spicy Butternut Squash Soup

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This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.
By Jesús González

Chinese Seafood Soup

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If you have large sea scallops, cut them in half horizontally before adding to the soup.
By EatingWell Test Kitchen

Turkey & Squash Soup

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This Southwestern-inspired turkey-and-squash soup gets a little kick from crushed red pepper and some zing from fresh lime juice. You can use leftover turkey or chicken (instead of the cutlets); dice it and add a few minutes before serving. Serve with cornbread.
By EatingWell Test Kitchen

Yucatan Lemon Soup

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Although it's traditionally made with limes (and you could certainly make it that way), Meyer lemons add a gentler, subtle twist to this classic Mexican soup with shrimp, garlic and lots of fresh cilantro. Meyer lemons are usually available only during the winter months; they are rounder and smoother than common lemons. Serve as a light entree with a big salad or as a special starter.
By EatingWell Test Kitchen

Fresh Tomato Soup

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This tomato soup recipe is full of flavor and perfect to warm you up on a cold day. Pair it with Grilled Cheese Croutons and be reminded of your childhood lunches!
By Diabetic Living Magazine

Tom Yum Soup with Pineapple

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We've added fresh pineapple to this spicy, sweet-and-sour Thai soup. Enjoy it as a first course before a light Thai curry or as a light lunch.
By EatingWell Test Kitchen

Miso Soup with Clams & Spinach

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The round, rich taste (also known as umami) of miso soup perfectly complements plump, briny clams. For the base of the soup you can use just water and miso, which you can find at most supermarkets. But if you can find dashi granules, they're worth adding for a more intense umami taste.
By John Ash

Creamy Ham and Potato Chowder

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Start your prep work in the afternoon and this slow-cooker chowder will be ready to serve for dinner. Topped with broccoli and shredded cheddar--and full of potatoes, carrots and ham--it's a meal the whole family will enjoy.
By Diabetic Living Magazine

Asparagus Soup

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This creamless but still creamy soup is a great lunch or summer-night dinner on its own--but you can also spoon it over lump crabmeat, cooked shrimp or cubed tofu for a heftier meal.
By EatingWell Test Kitchen

Amazing Pea Soup

Sometimes the peas in the garden outpace the picking or the supplies in the store aren't so fabulous. Here's a recipe for those less-than-perfect peas--no shucking involved. A soup for the true pea lover.
By Barbara Kafka

Slow-Cooker Clam Chowder

Plan to make this slow-cooker chowder recipe when you have a busy day at work. Put in just a few minutes of prep in the morning and you'll be rewarded with a hearty clam chowder come dinnertime.
By Diabetic Living Magazine

Coconut-Lime Pea Soup

The sweet taste of fresh peas pairs nicely with the coconut and lime flavors in this Greek yogurt-based soup. Topped with delicious pan-seared scallops and fresh basil, this island-inspired recipe is ready in just 25 minutes. If you'd like, skip the scallops and serve it cold on a hot day.
By Diabetic Living Magazine

Instant Pot Split Pea & Ham Soup Freezer Pack

Prep and freeze all the ingredients for this homey classic ahead of time, and it will be ready to cook and serve any night of the week--no lengthy simmering needed, thanks to the multicooker. Freezing the ingredients in a round container creates the perfect fit for an easy transfer into your pressure cooker without having to thaw first.
By Joy Howard

Squash and Lentil Soup

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After some quick prep, your slow cooker will do the rest of the work. This Indian-inspired, high-protein soup has sweet butternut squash, earthy brown lentils and garam masala, and will delight the whole family.
By Diabetic Living Magazine

Plantain Soup (Sopa de Platanos)

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Shredded plantains and fresh cilantro combine in a refreshing Puerto Rican soup.
By Scott Rosenbaum

Fish and Vegetable Soup

This one-pot, fish-based soup with vegetables is easy to prepare in a Dutch oven. It will be on the table in under an hour and requires minimal cleanup!
By Diabetic Living Magazine

Creamy Succotash Soup

This colorful and light soup combines succotash (corn and lima beans) along with carrots and asparagus for a hearty bowl that makes a great light main dish.
By Diabetic Living Magazine
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