Low-Fat Soup Recipes

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

Staff Picks

Tuscan White Bean Soup

Rating: 4.5 stars
2
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

Flat-Belly Soup

Rating: 4.67 stars
3
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, which can aid in weight loss and lead to--yes--a flatter belly. 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

Moroccan Lentil Soup

Rating: 4.53 stars
7
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

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

Slow-Cooker Moroccan Lentil Soup

Rating: 3.9 stars
25
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

Korean Chicken Soup

Rating: 4.8 stars
4
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

Southwestern Three-Bean & Barley Soup

Rating: 3.62 stars
21
Serve this zesty bean and barley soup garnished with chopped fresh cilantro and a squeeze of lime, if desired.
By EatingWell Test Kitchen

Quick Hamburger Soup

Rating: 1 stars
1
Combine extra-lean ground beef and turkey breast with vegetables and herbs in this low-calorie, low-fat, diabetic main dish soup.
By Diabetic Living Magazine

Soup Beans

Rating: 3.5 stars
2
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

Swedish Yellow Split Pea Soup with Ham

Rating: 3.9 stars
6
This yellow split pea soup has fresh ginger to give it a bright flavor. Use the best ham you can find to get the most flavor.
By Jim Romanoff

Yucatan Lemon Soup

Rating: 4 stars
2
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

Chicken Noodle Soup with Dill

Rating: 4.59 stars
10
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.
By Deidre Senior
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Inspiration and Ideas

Spicy Butternut Squash Soup

Spicy Butternut Squash Soup
Rating: Unrated
5
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.
Turkey & Squash Soup

Turkey & Squash Soup
Rating: Unrated
10
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.
Curried Red Lentil Soup

Curried Red Lentil Soup
Rating: Unrated
10
Afghan Vegetable & Chickpea Soup (Tarkari)

Afghan Vegetable & Chickpea Soup (Tarkari)
Rating: Unrated
2
Chilled Strawberry-Rhubarb Soup

Chilled Strawberry-Rhubarb Soup
Rating: Unrated
5
Curried Carrot & Apple Soup

Curried Carrot & Apple Soup
Rating: Unrated
2

Butternut Squash and Carrot Soup

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

All Low-Fat Soup Recipes

Southwestern Pinto Bean Soup

Rating: 4 stars
1
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

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

Chilled Melon Soup

Rating: 4.5 stars
3
This refreshing summer soup is a great starter for dinner on the patio on a summer evening. Try any variety of melon in this recipe. Serve leftover soup with salad for lunch the next day.
By Marie Simmons

Chinese Seafood Soup

Rating: 4 stars
1
If you have large sea scallops, cut them in half horizontally before adding to the soup.
By EatingWell Test Kitchen

Southwest Gazpacho

Add pizzazz to any meal by starting it off with this refreshing gazpacho soup, topped with a delicious black bean and corn salsa.
By Diabetic Living Magazine

Lentil & Root Veggie Soup

Rating: 5 stars
1
French green lentils and black lentils hold up well to long, slow cooking without becoming mushy. Save the rinds from used-up blocks of Parmesan in a resealable plastic bag or tightly sealed container in the refrigerator. They give soup broths a rich, savory flavor.
By Annie Peterson

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

Baja Butternut Squash Soup

Rating: 4.33 stars
8
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

Fresh Tomato Soup

Rating: 3 stars
1
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

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

Asparagus Soup

Rating: 4.33 stars
3
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

Tom Yum Soup with Pineapple

Rating: 4.25 stars
2
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

Creamy Ham and Potato Chowder

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

Miso Soup with Clams & Spinach

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

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

Ginger, Split Pea & Vegetable Curry (Subzi dalcha)

Rating: 5 stars
4
Protein-rich yellow split peas combined with fresh vegetables yields a hearty, stewlike curry--perfect for a cold winter night by the fireplace, with a loaf of crusty bread. Try any combination of vegetables--sweet potatoes, winter squash and spinach create a sweeter offering. Don't be alarmed by the number of chiles--the vegetables and split peas bring the heat level down to make each bite addictive without being excessively hot.
By Raghavan Iyer

Onion & Mushroom Soup

This hearty vegetarian soup recipe combines the natural sweetness of caramelized onions with the nutty flavor of wild rice.
By Diabetic Living Magazine

Squash and Lentil Soup

Rating: 5 stars
1
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

Roasted Root Vegetable Soup

Garlic and thyme complement the quartet of vegetables in this creamy soup.
By Diabetic Living Magazine

Mexican-Style Turkey Soup

Rating: 5 stars
1
Red sweet pepper, winter squash and cilantro brighten up this spicy soup, making this Mexican-inspired one-dish meal the perfect family dinner. Accompany with a fresh fruit salad and warm crusty bread.
By Diabetic Living Magazine

Scallops in Saffron-Tarragon Broth

Rating: 4.33 stars
3
Tomatoes, tarragon and white wine make a fragrant broth for the scallops in this vibrantly colored easy one-pot stew. Make it a meal: Serve with a simple green salad and sop up the leftover broth with toasted whole-grain baguette.
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

She-Crab Soup

To keep fat and calories down, this crabmeat soup is made with fat-free half-and-half, but it's still super rich and creamy. If you don't have time to make the fish stock, substitute 3 cups of reduced-sodium chicken broth.
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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