Low-Sodium Soup Recipes

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

Staff Picks

Curried Sweet Potato & Peanut Soup

Rating: 4.5 stars 10
In this flavorful soup recipe, sweet potatoes simmer in a quick coconut curry, resulting in a creamy, thick broth punctuated by notes of garlic and ginger. We love peanuts for their inexpensive price and versatile flavor. They're also a great source of protein--1 ounce has 7 grams.
By Lauren Grant

Loaded Black Bean Nacho Soup

Rating: 4 stars 1
Jazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 mg sodium per serving.
By Carolyn A. Hodges, R.D.

Chicken & Spinach Soup with Fresh Pesto

Rating: 4.5 stars 42
This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients--boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto. Recipe by Nancy Baggett for EatingWell.
By EatingWell Test Kitchen

Chicken & White Bean Soup

Rating: 4.5 stars 18
Once again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine.

Instant Pot Chicken Soup with Root Vegetables & Barley

Rating: 5 stars 1
Be sure to use bone-in chicken here--it enhances the flavor of the broth, and the bones are easy to remove after cooking. This healthy chicken soup can be made in an Instant Pot or pressure cooker.
By Patsy Jamieson

Cream of Turkey & Wild Rice Soup

Rating: 4.5 stars 35
Got leftover cooked chicken or turkey? Cook up a pot of soup! This recipe is a healthier twist on a classic creamy turkey and wild rice soup that hails from Minnesota. Serve with a crisp romaine salad and whole-grain bread.
By EatingWell Test Kitchen

Hearty Tomato Soup with Beans & Greens

Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving.
By Carolyn A. Hodges, R.D.

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

Vegetable and Tofu Soup

Rating: 5 stars 4
Tofu has a reputation for being bland, but when marinated in Italian seasoning for up to four hours, it's anything but in this veggie-packed soup.
By Diabetic Living Magazine

Quick Beef & Barley Soup

Rating: 4.5 stars 13
Quick-cooking barley and sirloin help get this beef-and-barley soup on the table in a snap--and it doubles easily. If leftovers get too thick in the fridge, add a little broth when you reheat it. Serve with crusty bread and a glass of malbec.
By EatingWell Test Kitchen

White Bean Soup (Fassoulatha)

Rating: 3.5 stars 7
A simple, rich stew of white beans. Serve with Mediterranean Tuna Panini.
By James Chatto

Cauliflower Soup

Rating: 4.5 stars 3
A healthy take on a loaded baked potato, this creamy cauliflower soup recipe has all the fixings of a loaded potato (bacon included) but for way fewer calories and carbs. Ready in a quick 20 minutes, this easy soup is great for busy weeknights or can be meal prepped ahead of time to take for lunch or frozen for a ready-made meal down the road. This recipe was originally made for one serving but can be easily adapted to serve more.
By Diabetic Living Magazine
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Inspiration and Ideas

Homemade Chicken Ramen Noodle Bowls
Transform canned chicken noodle soup into quick ramen bowls by adding fresh ginger, crunchy vegetables, herbs and a jammy soft-boiled egg. Look for a low-sodium soup that has 450 mg sodium or less per serving.
Chilled Strawberry-Rhubarb Soup
Rating: Unrated 8
Sweet strawberries and tart rhubarb are whirled together in this chilled soup. Serve it as a starter for an early-summer supper.
Quick Beef Pho

Traditional Vietnamese beef pho involves simmering whole herbs and aromatics for hours to achieve a rich, clear broth with a deep flavor; this shortcut version simmers ground spices for just 15 minutes, yet still achieves a savory, rich broth.