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: 4.75 stars
4
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

Vegetable Weight-Loss Soup

Rating: 4.46 stars
21
A big bowl of this veggie-packed minestrone will leave you satisfied for hours without consuming a lot of calories--plus it's an easy way to boost your vegetable servings for the day. Top with a dollop of pesto before devouring this delicious skinny vegetable soup.
By Hilary Meyer

Chicken & Spinach Soup with Fresh Pesto

Rating: 4.83 stars
29
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: 4.41 stars
15
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.
By EatingWell Test Kitchen

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.

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

Quick Beef & Barley Soup

Rating: 4.4 stars
11
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

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

Seaweed & Tofu Soup

Rating: 4 stars
2
Korean meals always include soups--like this mild one based on vitamin-rich wakame seaweed, the same kind often used in miso soup.
By Jamie Purviance

White Bean Soup (Fassoulatha)

Rating: 3.59 stars
5
A simple, rich stew of white beans. Serve with Mediterranean Tuna Panini.
By James Chatto

Vegetable and Tofu Soup

Rating: 5 stars
1
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

Cream of Turkey & Wild Rice Soup

Rating: 4.69 stars
26
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
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Inspiration and Ideas

Homemade Chicken Ramen Noodle Bowls

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.
Alaskan Cod Chowder

Alaskan Cod Chowder
Rating: Unrated
1
In this healthy fish chowder recipe, heavy cream is replaced with milk and flour-thickened fish (or seafood) broth and we keep sodium amounts reasonable with lower-sodium broth. By making your own homemade fish chowder, you'll save up to 300 calories, 20 grams of saturated fat and 500 milligrams of sodium per serving compared to many store-bought or restaurant chowders.
Hungarian Beef Goulash

Hungarian Beef Goulash
Rating: Unrated
20
Chipotle Chicken & Vegetable Soup

Chipotle Chicken & Vegetable Soup
Rating: Unrated
1
Cauliflower Soup

Cauliflower Soup
Rating: Unrated
1
Split Pea Soup with Chorizo

Split Pea Soup with Chorizo

Instant Pot Potato Soup

Russet potatoes turn tender and soft in minutes in a pressure cooker, so you can make this comforting soup quickly on busy weeknights. Garnish with the classic potato soup fixings--bacon, scallions and melted Cheddar cheese.

All Low-Sodium Soup Recipes

Italian Egg-Drop Soup

Rating: 4.25 stars
17
Italian egg-drop soup, Stracciatella, is traditionally a light soup made with just chicken broth, eggs and herbs. We added pasta, chickpeas and arugula to turn it into a meal. Serve with: Garlic bread and Caesar salad.
By EatingWell Test Kitchen

Vegan Butternut Squash Soup

Rating: 4.5 stars
2
Thai spices and creamy coconut milk distinguish this version from traditional butternut squash soup. Curry paste is a convenient way to add complex flavor, but if you want to make sure this soup is vegan or if you are allergic to shellfish, check the ingredient list carefully--some brands contain shellfish.
By Carolyn Casner

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.
By Lauren Grant

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

Mushroom and Beef Soup

Kale adds vitamins and an enticing cabbage-like flavor to this mushroom and beef soup. Be sure to use fresh kale as it can become pungent if stored too long.
By Diabetic Living Magazine

Sichuan Ramen Cup of Noodles with Cabbage & Tofu

The Sichuan province in the southwestern corner of China is known for its fiery dishes. Here, the richness of tahini tempers the spicy chile paste in this cup-of-noodles-style mason jar soup recipe. You can grind the Sichuan peppercorns in a spice grinder or mortar and pestle, or crush them with the bottom of a heavy skillet.
By Sarah DiGregorio

Chicken Potpie Soup with Tater Tot Topping

Rating: 5 stars
2
This bubbling stewlike soup is a great way to use up leftover cooked chicken or turkey--and a perfect excuse to indulge in crispy, puffy tater tots. This easy dinner recipe is sure to be a hit with the whole family.
By Annie Peterson

5-Spice Chicken Noodle Soup

This Asian-inspired chicken soup recipe has soy, five-spice powder and ginger, which add a flavor punch without adding lots of calories or fat.
By Diabetic Living Magazine

Creamy Tomato Soup with Tortellini

Rating: 4.5 stars
2
If you're a fan of the classic dipping duo of toasty grilled cheese and tomato soup then you'll want to try this combo: cheese-filled pasta floating in an earthy tomato base gives you that same craveable carb-and-creamy mashup, without all the crumbs. This family-friendly tomato tortellini soup is popular with kids, but adults will love it too--both its flavor and the fact that it requires less than 30 minutes of active time to prepare.
By Annie Peterson

Mexican Shredded Beef Soup with Stuffed Mini Peppers

This easy to make, flavorful Mexican-inspired beef soup is packed with protein to keep you feeling full and satisfied. Serve with a side of Suffed Mini Peppers to round out the meal.
By Diabetic Living Magazine

Moroccan-Inspired Chicken & Sweet Potato Soup

Rating: 5 stars
2
This healthy chicken soup recipe gets bold Moroccan flavor from sweet potatoes, cumin, cinnamon, cayenne pepper and a touch of fiery harissa. To get a homemade stock flavor using store-bought broth, we simmer bone-in chicken breasts in the broth before adding the rest of the soup ingredients.
By EatingWell Test Kitchen

Vegetarian Tortilla Soup

Rating: 4.71 stars
5
“Tortilla soup has a place, I feel, in practically every collection of Mexican recipes,” says Rick Bayless. This is a vegetarian version of the classic soup, usually made with chicken. Earthy dark pasilla chile flavors the soul-satisfying broth. (Recipe adapted from Rick Bayless.)
By Rick Bayless

Pesto Chicken & Cannellini Bean Soup

Rating: 5 stars
1
This healthy, Italian-inspired chicken soup recipe is loaded with fiber-rich vegetables and beans and gets an extra boost of flavor from a swirl of pesto at the end. To get a homemade stock flavor using store-bought broth, we simmer bone-in chicken breasts in the broth before adding the rest of the soup ingredients.
By EatingWell Test Kitchen

Meatball-Barley Soup

Homemade meatballs flavored with garlic and rosemary take center stage in this simple 1-hour soup recipe. Great Northern beans and barley add a healthy dose of protein and fiber to this hearty and filling dish.
By Diabetic Living Magazine

Broccoli-Cheddar-Chicken Chowder

Rating: 3.2 stars
4
In this healthy broccoli-Cheddar-chicken chowder recipe, heavy cream is replaced with milk and flour-thickened chicken broth and we keep sodium amounts reasonable with lower-sodium broth. By making your own homemade creamy broccoli, Cheddar and chicken chowder, you'll save up to 300 calories, 20 grams of saturated fat and 500 milligrams of sodium per serving compared to many store-bought or restaurant chowders.
By EatingWell Test Kitchen

Alphabet Soup

Recite your ABC's while you enjoy this kid-friendly soup that you can feel good about serving--it's packed with healthy vegetables. If you can't find alphabet noodles, any small pasta (like orzo) will work.
By Hilary Meyer

Cream of Celery Soup

This quick and easy cream of celery soup is full of flavor, thanks to lemon, tarragon and fennel, which complement the vegetal flavor of the celery. A bit of cream makes it rich but not too heavy. This healthy soup would be a wonderful starter for a special meal--it's particularly nice with salmon.
By Robin Bashinsky

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

Southwest Salmon Chowder

Perfect for a cold day, this salmon chowder is an excellent source of high quality lean protein and omega-3 fatty acids. As an added bonus, this low-effort chowder can be prepared in less than an hour.
By Diabetic Living Magazine

Southwestern Vegetable Chowder

Rating: 3.67 stars
1
In this healthy vegetable chowder recipe, heavy cream is replaced with milk and flour-thickened vegetable broth and we keep sodium amounts reasonable with lower-sodium broth. By making your own creamy vegetarian chowder, you'll save up to 300 calories, 20 grams of saturated fat and 500 milligrams of sodium per serving compared to many store-bought or restaurant chowders.
By EatingWell Test Kitchen

Vegan Cream of Mushroom Soup

Rating: 4.67 stars
3
This creamy vegan mushroom soup is thickened with walnuts, which give the soup a creamy texture--no cream required! Add sautéed mushrooms and walnuts on top for garnish and a little crunch, and a scattering of fresh chives for even more flavor.
By Katie Webster

Cold Cream of Cucumber Soup with Shrimp

This chilled creamy shrimp soup delivers slices of cool cucumber and zesty radishes in each bite. Topped with toasted walnuts, it's a refreshing lunch on a hot summer day.
By Diabetic Living Magazine

Indian Saag with Chickpeas

Rating: 3.5 stars
4
Paneer, a fresh cheese that tastes like a cross between mozzarella and feta, is a common ingredient in vegetarian Indian recipes. To make this healthy Indian spinach recipe vegan, substitute tofu for the paneer and use “lite” coconut milk instead of yogurt.
By EatingWell Test Kitchen

Persian-Style Butternut Squash Soup

Rating: 5 stars
1
Swap out your basic butternut squash soup for this fragrant version that includes sweet potato and a medley of spices like cinnamon, cumin, coriander and saffron. A drizzle of maple syrup and a few drops of orange water brighten the flavors, while a sprinkle of sumac adds a pop of color and a tangy edge. This healthy butternut squash soup would be a wonderful starter for your Thanksgiving meal.
By Naz Deravian
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