19 Low Calorie Soup Recipes

You know those times when you want something warm and satisfying, but you’re also trying to be mindful about what you’re eating? The kind of meal that fills you up without weighing you down, that tastes good and actually keeps you full?

I’ve been there. Soup is honestly the perfect answer when you want to eat lighter but don’t want to feel deprived. A big bowl of vegetable-packed soup can be incredibly satisfying for very few calories, and it’s one of those rare foods that actually lives up to the “filling and healthy” promise.

The best part? These 19 soups all clock in at under 300 calories per serving (most are even lower). They’re packed with vegetables, lean proteins, and big flavors—proving that low calorie doesn’t mean low taste.

1. Classic Cabbage Soup

This is the soup that started it all—the one people talk about for quick weight loss. But beyond the diet hype, it’s genuinely good. Loaded with vegetables in a flavorful tomato broth, it’s satisfying and incredibly low in calories.

Recipe Metadata:

Time to Make: 45 minutes

Servings: 8

Ingredients:

1. 2 tablespoons olive oil
2. 1 onion, diced
3. 2 carrots, diced
4. 2 celery stalks, diced
5. 1 green bell pepper, diced
6. ½ head cabbage, chopped
7. 3 cloves garlic, minced
8. 8 cups vegetable broth
9. 1 (28-ounce) can crushed tomatoes
10. 1 teaspoon dried thyme
11. 1 teaspoon dried oregano
12. Salt and pepper to taste
13. 2 tablespoons lemon juice

Recipe Steps:

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, celery, and bell pepper. Cook until softened, about 5-7 minutes.
2. Add garlic and cook for 1 minute. Add cabbage and cook for 5 minutes until it begins to wilt.
3. Pour in vegetable broth and crushed tomatoes. Add thyme and oregano.
4. Bring to a boil, then reduce heat and simmer for 25-30 minutes until all vegetables are tender.
5. Stir in lemon juice. Season with salt and pepper.
6. Serve hot. (About 85 calories per serving)

2. Zero Point Weight Loss Vegetable Soup

This soup is inspired by the concept of “zero point” foods—vegetables you can eat freely without guilt. It’s packed with non-starchy vegetables and flavorful herbs.

Recipe Metadata:

Time to Make: 40 minutes

Servings: 8

Ingredients:

1. 1 tablespoon olive oil
2. 1 onion, diced
3. 2 carrots, diced
4. 2 celery stalks, diced
5. 2 cloves garlic, minced
6. 1 zucchini, diced
7. 1 yellow squash, diced
8. 1 cup green beans, trimmed and cut
9. 6 cups vegetable broth
10. 1 (14.5-ounce) can diced tomatoes
11. 2 cups spinach or kale
12. 1 tablespoon Italian seasoning
13. Salt and pepper to taste
14. Fresh parsley for garnish

Recipe Steps:

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook until softened, about 5 minutes.
2. Add garlic and cook for 1 minute.
3. Add zucchini, yellow squash, and green beans. Cook for 3-4 minutes.
4. Pour in vegetable broth and diced tomatoes. Add Italian seasoning.
5. Bring to a boil, then reduce heat and simmer for 20 minutes.
6. Stir in spinach and cook until wilted, about 2 minutes.
7. Season with salt and pepper. Garnish with parsley. (About 65 calories per serving)

3. Chicken and Vegetable Soup

Lean chicken breast and plenty of vegetables make this soup protein-packed and satisfying. It’s like chicken noodle soup without the noodles—all the comfort, fewer calories.

Recipe Metadata:

Time to Make: 35 minutes

Servings: 6

Ingredients:

1. 1 pound boneless, skinless chicken breasts
2. 1 tablespoon olive oil
3. 1 onion, diced
4. 2 carrots, sliced
5. 2 celery stalks, sliced
6. 2 cloves garlic, minced
7. 8 cups chicken broth (low sodium)
8. 1 teaspoon dried thyme
9. 1 bay leaf
10. 2 cups chopped kale or spinach
11. Salt and pepper to taste

Recipe Steps:

1. Season chicken with salt and pepper. Heat olive oil in a large pot over medium heat. Add chicken and cook until browned on both sides, about 5-7 minutes per side. Remove and set aside.
2. Add onion, carrots, and celery to the pot. Cook until softened, about 5 minutes. Add garlic and cook 1 minute.
3. Pour in chicken broth, add thyme and bay leaf. Bring to a simmer.
4. Shred or cube the chicken and return to pot. Simmer for 15 minutes.
5. Add kale and cook for 5 minutes until wilted.
6. Remove bay leaf. Season with salt and pepper. (About 180 calories per serving)

4. Spicy Mexican Cauliflower Soup

Cauliflower is the star here, creating a creamy texture without any cream. The Mexican spices add warmth and depth.

Recipe Metadata:

Time to Make: 35 minutes

Servings: 6

Ingredients:

1. 1 tablespoon olive oil
2. 1 onion, diced
3. 2 cloves garlic, minced
4. 1 jalapeño, seeded and diced
5. 1 head cauliflower, chopped into florets
6. 6 cups vegetable or chicken broth
7. 1 teaspoon cumin
8. 1 teaspoon chili powder
9. ½ teaspoon smoked paprika
10. ¼ cup cilantro, chopped
11. Juice of 1 lime
12. Salt and pepper to taste

Recipe Steps:

1. Heat olive oil in a large pot over medium heat. Add onion and cook until soft, about 5 minutes.
2. Add garlic and jalapeño. Cook for 1 minute.
3. Add cauliflower, broth, cumin, chili powder, and smoked paprika. Bring to a boil.
4. Reduce heat and simmer for 15-20 minutes until cauliflower is very tender.
5. Using an immersion blender, blend until smooth and creamy.
6. Stir in cilantro and lime juice. Season with salt and pepper. (About 90 calories per serving)

5. Cabbage and Turkey Soup

Lean ground turkey and cabbage make this soup hearty and satisfying for very few calories. It’s like a lighter version of cabbage roll soup.

Recipe Metadata:

Time to Make: 40 minutes

Servings: 8

Ingredients:

1. 1 pound lean ground turkey (93/7)
2. 1 onion, diced
3. 2 carrots, diced
4. 2 celery stalks, diced
5. 3 cloves garlic, minced
6. ½ head cabbage, chopped
7. 8 cups chicken or turkey broth (low sodium)
8. 1 (14.5-ounce) can diced tomatoes
9. 1 teaspoon dried thyme
10. 1 bay leaf
11. Salt and pepper to taste

Recipe Steps:

1. In a large pot, cook ground turkey over medium heat, breaking it up, until no longer pink. Drain any excess fat.
2. Add onion, carrots, and celery. Cook until softened, about 5 minutes. Add garlic and cook 1 minute.
3. Add cabbage and cook for 5 minutes until it begins to wilt.
4. Add broth, tomatoes, thyme, and bay leaf. Bring to a boil.
5. Reduce heat and simmer for 20-25 minutes until vegetables are tender.
6. Remove bay leaf. Season with salt and pepper. (About 160 calories per serving)

6. Zucchini Noodle Soup with Turkey Meatballs

This soup gives you all the comfort of Italian wedding soup without the pasta. Zucchini noodles stand in for traditional pasta, and lean turkey meatballs provide protein.

Recipe Metadata:

Time to Make: 45 minutes

Servings: 6

Ingredients:

1. For meatballs: 1 pound lean ground turkey, ¼ cup grated Parmesan, 1 egg, 2 cloves garlic minced, 2 tablespoons parsley, ½ teaspoon salt, ¼ teaspoon pepper
2. For soup: 1 tablespoon olive oil, 1 onion diced, 2 carrots diced, 2 celery stalks diced, 8 cups chicken broth (low sodium), 3 medium zucchini, spiralized or julienned, 4 cups fresh spinach, Salt and pepper to taste

Recipe Steps:

1. Make meatballs: In a bowl, combine turkey, Parmesan, egg, garlic, parsley, salt, and pepper. Mix gently and form into small 1-inch meatballs.
2. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook until softened, about 5 minutes.
3. Pour in chicken broth and bring to a simmer. Carefully drop meatballs into the simmering broth.
4. Cook for 10-12 minutes until meatballs are cooked through.
5. Add zucchini noodles and spinach. Cook for 2-3 minutes until zucchini is tender and spinach is wilted.
6. Season with salt and pepper. (About 210 calories per serving)

7. Lentil and Vegetable Soup

Lentils are packed with protein and fiber, making this soup incredibly filling for its calorie count. It’s simple, hearty, and delicious.

Recipe Metadata:

Time to Make: 45 minutes

Servings: 8

Ingredients:

1. 1 tablespoon olive oil
2. 1 onion, diced
3. 2 carrots, diced
4. 2 celery stalks, diced
5. 3 cloves garlic, minced
6. 1½ cups brown or green lentils, rinsed
7. 8 cups vegetable or chicken broth (low sodium)
8. 1 (14.5-ounce) can diced tomatoes
9. 1 teaspoon cumin
10. 1 teaspoon smoked paprika
11. 2 cups spinach or kale
12. 2 tablespoons red wine vinegar
13. Salt and pepper to taste

Recipe Steps:

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook until softened, about 5 minutes.
2. Add garlic and cook for 1 minute.
3. Add lentils, broth, tomatoes, cumin, and smoked paprika. Bring to a boil.
4. Reduce heat and simmer for 25-30 minutes until lentils are tender.
5. Stir in spinach and cook until wilted, about 2 minutes.
6. Add red wine vinegar. Season with salt and pepper. (About 190 calories per serving)

8. Light Creamy Cauliflower Soup

This soup tastes rich and creamy but has no cream. Cauliflower does all the work, creating a silky texture with minimal calories.

Recipe Metadata:

Time to Make: 35 minutes

Servings: 6

Ingredients:

1. 1 tablespoon olive oil or butter
2. 1 onion, diced
3. 2 cloves garlic, minced
4. 1 head cauliflower, chopped
5. 6 cups vegetable or chicken broth (low sodium)
6. 1 teaspoon dried thyme
7. Salt and pepper to taste
8. Optional: 2 tablespoons Greek yogurt for garnish

Recipe Steps:

1. Heat oil in a large pot over medium heat. Add onion and cook until soft, about 5 minutes. Add garlic and cook 1 minute.
2. Add cauliflower, broth, and thyme. Bring to a boil.
3. Reduce heat and simmer for 15-20 minutes until cauliflower is very tender.
4. Using an immersion blender, blend until completely smooth and creamy.
5. Season with salt and pepper. Garnish with a dollop of Greek yogurt if desired. (About 70 calories per serving without yogurt)

9. Chicken and Cabbage Soup

This simple soup is light but satisfying. Chicken breast and cabbage simmer in a flavorful broth for a low-calorie meal that actually fills you up.

Recipe Metadata:

Time to Make: 35 minutes

Servings: 6

Ingredients:

1. 1 pound boneless, skinless chicken breasts
2. 1 tablespoon olive oil
3. 1 onion, diced
4. 2 carrots, sliced
5. 2 celery stalks, sliced
6. 3 cloves garlic, minced
7. ½ head cabbage, chopped
8. 8 cups chicken broth (low sodium)
9. 1 teaspoon dried thyme
10. 2 bay leaves
11. Salt and pepper to taste
12. Fresh parsley for garnish

Recipe Steps:

1. Season chicken with salt and pepper. Heat olive oil in a large pot over medium heat. Add chicken and cook until browned on both sides, about 5-7 minutes per side. Remove and set aside.
2. Add onion, carrots, and celery to the pot. Cook until softened, about 5 minutes. Add garlic and cook 1 minute.
3. Add cabbage and cook for 5 minutes until it begins to wilt.
4. Pour in chicken broth, add thyme and bay leaves. Bring to a simmer.
5. Shred or cube the chicken and return to pot. Simmer for 15 minutes.
6. Remove bay leaves. Season with salt and pepper. Garnish with parsley. (About 170 calories per serving)

10. Tomato and Basil Soup (No Cream)

This classic tomato soup gets its richness from roasted tomatoes and a touch of olive oil—no cream needed. It’s light, bright, and satisfying.

Recipe Metadata:

Time to Make: 45 minutes

Servings: 6

Ingredients:

1. 2 tablespoons olive oil
2. 1 onion, diced
3. 3 cloves garlic, minced
4. 2 (28-ounce) cans whole peeled tomatoes
5. 2 cups vegetable broth
6. 1 cup fresh basil leaves, packed
7. 1 teaspoon salt
8. ½ teaspoon black pepper
9. Optional: 1 tablespoon balsamic vinegar

Recipe Steps:

1. Heat olive oil in a large pot over medium heat. Add onion and cook until soft, about 5 minutes. Add garlic and cook 1 minute.
2. Add tomatoes with their juices, breaking them up with a spoon. Add broth, salt, and pepper.
3. Bring to a simmer and cook for 20 minutes.
4. Remove from heat. Stir in fresh basil.
5. Using an immersion blender, blend until smooth.
6. Stir in balsamic vinegar if using. Taste and adjust seasoning. (About 110 calories per serving)

11. Weight Watchers Zero Point Cabbage Soup

This soup is famous in the Weight Watchers community for being “zero points”—meaning you can eat it freely. It’s packed with vegetables and flavor.

Recipe Metadata:

Time to Make: 40 minutes

Servings: 10

Ingredients:

1. 1 tablespoon olive oil
2. 1 onion, diced
3. 2 carrots, diced
4. 2 celery stalks, diced
5. 1 green bell pepper, diced
6. 1 head cabbage, chopped
7. 3 cloves garlic, minced
8. 8 cups vegetable broth (fat-free, low sodium)
9. 1 (28-ounce) can crushed tomatoes (no sugar added)
10. 1 packet onion soup mix (optional, but adds flavor)
11. 2 bay leaves
12. 1 teaspoon dried oregano
13. 1 teaspoon dried basil
14. Salt and pepper to taste
15. 2 tablespoons lemon juice or vinegar

Recipe Steps:

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, celery, and bell pepper. Cook until softened, about 5-7 minutes.
2. Add garlic and cook for 1 minute. Add cabbage and cook for 5 minutes until it begins to wilt.
3. Add vegetable broth, crushed tomatoes, onion soup mix if using, bay leaves, oregano, and basil.
4. Bring to a boil, then reduce heat and simmer for 20-25 minutes until all vegetables are tender.
5. Remove bay leaves. Stir in lemon juice. Season with salt and pepper. (About 60 calories per serving)

12. Shrimp and Vegetable Soup

Shrimp adds lean protein to this light, brothy soup. It’s elegant enough for company but simple enough for a weeknight.

Recipe Metadata:

Time to Make: 25 minutes

Servings: 4

Ingredients:

1. 1 tablespoon olive oil
2. 1 onion, diced
3. 2 carrots, sliced
4. 2 celery stalks, sliced
5. 2 cloves garlic, minced
6. 6 cups seafood or vegetable broth (low sodium)
7. 1 pound raw shrimp, peeled and deveined
8. 2 cups spinach or kale
9. 1 teaspoon dried thyme
10. 1 bay leaf
11. Juice of ½ lemon
12. Salt and pepper to taste

Recipe Steps:

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook until softened, about 5 minutes.
2. Add garlic and cook for 1 minute.
3. Add broth, thyme, and bay leaf. Bring to a simmer and cook for 10 minutes.
4. Add shrimp and cook for 3-4 minutes until pink and opaque.
5. Add spinach and cook until wilted, about 2 minutes.
6. Stir in lemon juice. Remove bay leaf. Season with salt and pepper. (About 190 calories per serving)

13. Greek Lemon Chicken Soup (Light Avgolemono)

This lightened version of the classic Greek soup uses extra broth and less egg to keep calories low while maintaining that silky, lemony texture.

Recipe Metadata:

Time to Make: 30 minutes

Servings: 6

Ingredients:

1. 8 cups chicken broth (low sodium)
2. ½ cup orzo pasta (or use cauliflower rice for even fewer calories)
3. 2 cups cooked chicken breast, shredded
4. 3 large eggs
5. Juice of 2 lemons (about ⅓ cup)
6. Zest of 1 lemon
7. Salt and pepper to taste
8. Fresh dill for garnish

Recipe Steps:

1. In a large pot, bring chicken broth to a boil. Add orzo and cook according to package directions, about 8-10 minutes.
2. Reduce heat to low. Stir in shredded chicken.
3. In a medium bowl, whisk eggs until frothy. Slowly whisk in lemon juice and zest.
4. While whisking constantly, slowly ladle about 1 cup of hot broth into the egg mixture to temper the eggs.
5. Slowly pour the egg mixture back into the pot, stirring constantly.
6. Heat gently for 2-3 minutes until soup thickens slightly. Do not let it boil.
7. Season with salt and pepper. Garnish with fresh dill. (About 170 calories per serving with orzo, 120 with cauliflower rice)

14. Roasted Red Pepper and Tomato Soup

Roasting the peppers adds depth and sweetness without any added fat. This soup is vibrant, flavorful, and surprisingly low in calories.

Recipe Metadata:

Time to Make: 45 minutes

Servings: 6

Ingredients:

1. 4 large red bell peppers, seeded and quartered
2. 1 onion, quartered
3. 4 cloves garlic, peeled
4. 2 tablespoons olive oil, divided
5. 1 (28-ounce) can crushed tomatoes
6. 4 cups vegetable broth
7. 1 teaspoon smoked paprika
8. 2 tablespoons balsamic vinegar
9. Salt and pepper to taste

Recipe Steps:

1. Preheat oven to 400°F. Place bell peppers, onion, and garlic on a baking sheet. Drizzle with 1 tablespoon olive oil and toss to coat.
2. Roast for 25-30 minutes until vegetables are soft and slightly charred.
3. Heat remaining 1 tablespoon olive oil in a large pot over medium heat. Add roasted vegetables and cook for 2 minutes.
4. Add crushed tomatoes, broth, and smoked paprika. Bring to a simmer and cook for 10 minutes.
5. Using an immersion blender, blend until smooth.
6. Stir in balsamic vinegar. Season with salt and pepper. (About 130 calories per serving)

15. Cabbage and White Bean Soup

White beans add protein and creaminess to this low-calorie soup. A little goes a long way in making it satisfying.

Recipe Metadata:

Time to Make: 35 minutes

Servings: 8

Ingredients:

1. 1 tablespoon olive oil
2. 1 onion, diced
3. 2 carrots, diced
4. 2 celery stalks, diced
5. 3 cloves garlic, minced
6. ½ head cabbage, chopped
7. 6 cups vegetable broth
8. 2 (15-ounce) cans cannellini beans, drained and rinsed
9. 1 (14.5-ounce) can diced tomatoes
10. 1 teaspoon dried rosemary
11. 1 bay leaf
12. Salt and pepper to taste
13. 2 tablespoons lemon juice

Recipe Steps:

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook until softened, about 5 minutes.
2. Add garlic and cook for 1 minute. Add cabbage and cook for 5 minutes until it begins to wilt.
3. Add broth, one can of beans, tomatoes, rosemary, and bay leaf. Bring to a boil.
4. Reduce heat and simmer for 15 minutes.
5. Using a potato masher, mash the second can of beans slightly and add to soup. Simmer for 10 more minutes.
6. Stir in lemon juice. Remove bay leaf. Season with salt and pepper. (About 150 calories per serving)

16. Miso Soup with Tofu and Spinach

This Japanese classic is incredibly low in calories but deeply satisfying. The umami from miso makes it feel rich and complex.

Recipe Metadata:

Time to Make: 15 minutes

Servings: 4

Ingredients:

1. 6 cups water
2. 4 tablespoons white or yellow miso paste
3. 8 ounces firm tofu, cubed
4. 4 cups fresh spinach
5. 2 green onions, sliced
6. 1 sheet nori, torn into pieces (optional)

Recipe Steps:

1. Bring water to a gentle simmer in a medium pot. Do not boil.
2. Place miso paste in a small bowl. Ladle in about 1 cup of hot water and whisk until smooth.
3. Return miso mixture to the pot. Add tofu cubes and heat gently for 3-4 minutes.
4. Add spinach and cook until just wilted, about 1 minute.
5. Remove from heat. Stir in green onions and nori if using.
6. Serve immediately. (About 90 calories per serving)

17. Turkey and Kale Soup

Lean ground turkey and nutrient-dense kale make this soup a powerhouse of nutrition. It’s hearty, flavorful, and low in calories.

Recipe Metadata:

Time to Make: 35 minutes

Servings: 6

Ingredients:

1. 1 pound lean ground turkey (93/7)
2. 1 tablespoon olive oil
3. 1 onion, diced
4. 2 carrots, diced
5. 2 celery stalks, diced
6. 3 cloves garlic, minced
7. 8 cups chicken broth (low sodium)
8. 1 (14.5-ounce) can diced tomatoes
9. 1 bunch kale, stems removed and leaves chopped
10. 1 teaspoon dried oregano
11. ½ teaspoon red pepper flakes
12. Salt and pepper to taste

Recipe Steps:

1. In a large pot, cook ground turkey over medium heat until no longer pink. Remove with slotted spoon and set aside.
2. Heat olive oil in the same pot. Add onion, carrots, and celery. Cook until softened, about 5 minutes. Add garlic and cook 1 minute.
3. Add broth, tomatoes, oregano, and red pepper flakes. Bring to a boil.
4. Return turkey to pot. Reduce heat and simmer for 15 minutes.
5. Add kale and cook for 5-7 minutes until tender.
6. Season with salt and pepper. (About 180 calories per serving)

18. Spicy Black Bean Soup

Black beans are packed with protein and fiber, making this soup incredibly filling for its calorie count. The spices add warmth without adding calories.

Recipe Metadata:

Time to Make: 35 minutes

Servings: 6

Ingredients:

1. 1 tablespoon olive oil
2. 1 onion, diced
3. 1 green bell pepper, diced
4. 3 cloves garlic, minced
5. 2 jalapeños, seeded and minced (optional)
6. 3 (15-ounce) cans black beans, undrained
7. 4 cups vegetable broth
8. 1 (14.5-ounce) can diced tomatoes with green chiles
9. 2 teaspoons cumin
10. 1 teaspoon chili powder
11. ½ teaspoon smoked paprika
12. Juice of 1 lime
13. Salt and pepper to taste
14. Cilantro for garnish

Recipe Steps:

1. Heat olive oil in a large pot over medium heat. Add onion and bell pepper. Cook until softened, about 5 minutes.
2. Add garlic and jalapeños. Cook for 1 minute.
3. Add black beans with their liquid, broth, diced tomatoes, cumin, chili powder, and smoked paprika.
4. Bring to a boil, then reduce heat and simmer for 20 minutes.
5. Using a potato masher, mash some of the beans right in the pot to thicken the soup.
6. Stir in lime juice. Season with salt and pepper.
7. Garnish with cilantro. (About 200 calories per serving)

19. Chicken and Wild Rice Soup (Light Version)

This lightened version of creamy chicken and wild rice soup uses evaporated skim milk instead of cream. It’s still rich and satisfying but with far fewer calories.

Recipe Metadata:

Time to Make: 50 minutes

Servings: 8

Ingredients:

1. 1 tablespoon olive oil
2. 1 onion, diced
3. 2 carrots, diced
4. 2 celery stalks, diced
5. 2 cloves garlic, minced
6. 8 cups chicken broth (low sodium)
7. 1 cup wild rice blend, rinsed
8. 2 cups cooked chicken breast, shredded
9. 1 (12-ounce) can evaporated skim milk
10. ¼ cup all-purpose flour
11. 1 teaspoon dried thyme
12. Salt and pepper to taste
13. Fresh parsley for garnish

Recipe Steps:

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook until softened, about 5 minutes.
2. Add garlic and cook for 1 minute.
3. Add chicken broth, wild rice, and thyme. Bring to a boil, then reduce heat and simmer for 40-45 minutes until rice is tender.
4. In a small bowl, whisk together evaporated skim milk and flour until smooth.
5. Slowly stir the milk mixture into the soup. Add shredded chicken.
6. Simmer for 5-10 minutes until slightly thickened.
7. Season with salt and pepper. Garnish with parsley. (About 220 calories per serving)