Low-Calorie Quick & Easy Soup Recipes

Find healthy, delicious low-calorie quick & easy soup recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Cauliflower Soup

Rating: 5 stars
1
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 This recipe was originally made for one serving but can be easily adapted to serve more.

Easy Italian Wedding Soup

Rating: 4.25 stars
8
Forget the marble-size meatballs you find in many versions of this soup. In this easy recipe, they're full-size, full-flavored and plenty filling.

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.

Butternut Squash Soup with Avocado & Chickpeas

Rating: 4.4 stars
5
Jazz up a can of soup by adding protein with chickpeas and flavor with curry powder. Stir in a little Greek yogurt to make it creamy.

Brothy Chinese Noodles

Rating: 4.67 stars
36
This dish was inspired by Chinese Dan Dan noodles--ground pork and noodles in a spicy broth. We use ground turkey and omit the traditional Sichuan peppercorns for convenience, but add hot sesame oil. Use toasted sesame oil instead if you want mild noodles.

Chicken & White Bean Soup

Rating: 4.41 stars
22
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.

Pea Soup

Rating: 4.82 stars
11
A simple pea soup makes an elegant start to a spring meal. It's also a great way to use frozen vegetables when the produce section is looking bleak.

Spicy Tofu Hotpot

Rating: 4.73 stars
11
Warm up a chilly evening with this light but satisfying one-pot meal. The tofu absorbs the flavors of this fragrant, spicy broth, making it anything but bland. Look for fresh Chinese-style noodles in the refrigerated case of your supermarket alongside wonton wrappers.

Easy Butternut Squash Soup

Rating: 5 stars
3
Just a touch of brown sugar sweetens this simple soup that gets its creaminess from pureed squash and fat-free evaporated milk.

Chicken & Spinach Soup with Fresh Pesto

Rating: 4.83 stars
82
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.

Cream of Broccoli Soup

Rating: 5 stars
1
This simple and healthy cream of broccoli soup recipe gets its flavor from a mixture of aromatic vegetables, including leeks and celery. Using an immersion blender (or regular blender) gives it a smooth, creamy texture. Enjoy this easy homemade cream of broccoli soup as a comforting appetizer or pair it with a sandwich or salad for lunch or dinner.

Spicy Ramen Cup of Noodles

Rating: 4.75 stars
8
Make your own cup of instant soup at home with this vegetarian ramen recipe. Pack several jars at once to take to work for easy lunches throughout the week.
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Inspiration and Ideas

Yucatan Lemon Soup
Although it's traditionally made with limes, Meyer lemons add a subtle twist to this classic Mexican soup with shrimp, garlic and fresh cilantro.

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.