Not only are soups delicious, but they’re also an easy meal to prepare at the start of the week so you can stay on track with your healthy diet and hopefully lose some weight.
No one has the time to make a new soup up every single day (or maybe you do) so we recommend you set aside one day a week to make a big batch of your soup for the week so then you only have to position yourself up a bowl for lunch or dinner or put it in a flask to take with you whenever you leave the house.
A big bowl of soup filled with lots of veggies will give you all the nutrients you need and will keep you fuller for longer so you won’t end up snacking throughout the day.
If you’re looking for some low-calorie recipes that will help you lose weight then you’ll want to check out all of our 15 healthy soups that are under 200 calories that are ideal for weight loss.
1. Tomato & Basil Soup - The Spruce Eats (84 calories per serving)
You can never go wrong with a classic tomato and basil soup to help give you that warm full feeling during the day and this recipe is no different. If you’re a cream connoisseur when it comes to tomato soup then you’ll have to think again if you’re looking for a soup recipe that is suited for weight loss as heavy cream in creamy tomato soup is packed with calories.
One of the best things about this recipe is that you can use either fresh or chopped tomatoes but we love to use both to create a complete tomatoey flavor and to also make as many servings as possible without having to buy countless tomatoes at the store.
You’ll need a couple of chopped white onions, 1-2 tins of chopped tomatoes (or 1 tin of chopped and around 10 medium fresh tomatoes), 1 teaspoon of thyme, 2 cups of non-sodium vegetable broth, 2 minced garlic cloves, and ½ cup of chopped fresh basil. Cook all your ingredients and then use a hand blender to make it into a delicious soup.
2. Dutch Oven Cabbage Vegetable Soup - Scrambled Chefs (146 calories per serving)
The thought of putting cabbage into a soup may make some people’s stomachs turn, but it’s surprisingly tasty and is a great vegetable to bulk out a soup making it as filling as possible without using calorie-dense ingredients like potatoes or pasta noodles.
Despite being vegetable-based, this recipe is packed with flavor and the rich tomato base of the soup makes it a good one to make during the autumn or winter months, however, we love to make this one all year round and mix up some of the vegetables to whatever is in season at the time.
For this recipe, you’ll need 1 large white onion, 4 minced garlic cloves, 4 cups of shredded cabbage, ½ lb of chopped carrots, 1 chopped red bell pepper, 1 chopped yellow bell pepper, 2 diced stalks of celery, and 14.5oz of diced tomatoes along with 8 cups of non-sodium broth to make up the most of the liquid base.
Seasoning is the key to creating all the different flavors in this recipe so don’t be shy when adding in any Italian seasoning or black pepper whilst cooking. If you’re a spice lover then feel free to add in some fresh red chili pepper during the process or even sprinkle some chili flakes once you’re ready to serve.
3. Beetroot Soup With Fresh Dill - Scrambled Chefs (152 calories per serving)
Beetroot is quite an acquired taste so if you’re not overly fussed on the addition of this vegetable to your salads then you might not like a whole bowl of it to eat throughout the week. However, once combined with an accumulation of other vegetables and herbs, you’ll be surprised at how tasty this easy to make soup is especially when dressed with a little plain yogurt to add some creaminess.
For this recipe, you’ll need to chop your beats up and then bake them in the oven for 30 minutes at 400 degrees Fahrenheit before you begin the other elements of your recipe. Then once your beets are cooked, you can cook some diced onion, garlic, carrots, and celery for 5 minutes to soften, and then add in your cooked beets and vegetable broth.
Use 1 teaspoon each of dried oregano, basil, parsley, and 2 tablespoons of chopped fresh dill along with plenty of salt and pepper to season the soup. Once you’ve pureed your soup, you can serve with a drizzle of plain yogurt (or dairy-free) and top it with some more fresh dill on top.
Once this soup recipe has cooled you can transfer it to an airtight container and keep it in the refrigerator for up to 5 days and will serve 4-6 people depending on how big your portion sizes are.
4. Chicken Noodle Soup - One Pot Recipes (174 calories per serving)
Whenever we were sick when we were children, we were given a hot bowl of homemade chicken noodle soup by our mom and never questioned why this is what we were always given to eat. Now that we're older we’ve discovered that chicken noodle soup actually has anti-inflammatory properties and also helps with your breathing system when you’re all blocked up with a cold - who knew huh?
Some chicken noodle soup recipes can be high in sodium and also be packed with high-calorie ingredients that add no real flavoring to the taste. However, we’ve managed to find a really tasty chicken noodle soup that uses plenty of herbs and flavorsome ingredients that’ll pack a punch to this broth-based soup.
For this recipe, you’ll need 1 cup of chopped carrots, 1 cup of chopped celery, 1 cup of finely chopped white onion, 1 cup of diced green onions, 7.4 cups of low sodium chicken broth, 1.5 cups of shredded chicken, and 10 oz of egg noodles.
To create that rich flavor you’ll need 1 teaspoon each of minced garlic and ginger, 1 teaspoon of oregano, 1 teaspoon of thyme, 1 bay leaf to cook with the broth, and 2 tablespoons of chopped fresh parsley. You’ll then need to salt and pepper to your taste (if you’re using high sodium chicken broth then use less salt than you normally would).
5. Vegan Pumpkin Soup - The Spruce Eats (148 calories per serving)
If you find yourself surrounded by leftover pumpkins after Halloween then why not try this vegan pumpkin soup recipe to put your leftovers to good use. On the other hand, you can also use cans of pumpkin puree if you can’t manage to find any pumpkins at your local grocery store.
If you’re going to use a real pumpkin then you’ll need to find one that is as small as possible to fit the recipe or you’ll need to increase the number of other ingredients to fit the ratio of a larger-sized pumpkin.
Additional ingredients that you’ll need are white onions, vegetable broth, nutmeg, soy milk, salt, and pepper. You can also choose to make this recipe spicier by using curry powder and adding chili flakes to the recipe to give it a kick.
6. Lentil Quinoa Soup - Profusion Curry (97 calories per serving)
Lentils and quinoa can be quite difficult ingredients to integrate into everyday meals so why not try putting them to good use by making a healthy vegetarian soup out of them.
This recipe is jammed full of flavor and makes around 6 yields depending on your serving size. Some focal ingredients in this recipe are garlic, curry powder, turmeric, umami seasoning, smoked paprika, and lemon juice all of which contribute to the dynamic flavors that are all within one small bowl.
This is a hearty soup and is ideal for making in the wintertime to warm yourself up after enduring the colder climates. Those who are vegan and gluten-free can also enjoy this soup.
7. Healthy Spinach Soup - The Spruce Eats (131 calories per serving)
This healthy spinach soup won’t help you have muscles like Popeye, but it sure will help keep you on track with your healthy eating and contains lots of nutrients and antioxidants that help you feel your best throughout the day.
Spinach can be a bit bland to eat when used in a salad which is why many people try to increase their spinach intake by putting it in smoothies, curries, and also soups.
To help give spinach a more powerful taste, the recipe also contains garlic, celery, potatoes, chicken broth, onion, milk (fat-free or dairy-free), and lots of salt and pepper to season. If you’re not a fan of spinach then you’ll be happy to know that the ingredient is unrecognizable when it’s all blended.
8. Minestrone Soup - Spice Cravings (167 calories per serving)
This quick, easy, and incredibly tasty minestrone will be ready in under 30 minutes and makes for a perfect afternoon lunch or even a starter to an all-Italian dinner party.
You’ll need a can of your favorite beans, celery, carrots, garlic, tomato paste, chili garlic paste, smoked paprika, and plenty of Italian seasoning to help make this recipe what it is. If you’d like some extra protein in this minestrone then you can also add some pre-cooked chicken sausage however this will then take the calories for this recipe over 200.
The soup is made with a low sodium vegetable broth and doesn’t require a hand blender as all ingredients are left in their chopped form instead of being blended.
9. Carrot and Zucchini Soup - The Spruce Eats (81 calories per serving)
This is one of the healthiest and most affordable soups that we’re recommending today and is so low in calories that you can help yourself to a second serving without feeling guilty - how good is that?
The recipe contains less than 10 ingredients so you can make this recipe whenever you want without breaking the bank. Whilst carrots and zucchini may not be the most flavorsome of vegetables, the curry powder, white onion, chicken broth, and fresh parsley brings it all together.
10. White Bean & Kale Soup - The Clever Meal (191 calories per serving)
This hearty bean soup is packed full of veggies and has a bold flavor that’ll have you making the recipe again and again for all your dinner guests to enjoy. The recipe makes about 4 medium-sized servings and is perfect for indulging with some warm crusty bread (we’re allowed to treat ourselves right?).
We recommend chopping and organizing all your vegetables into separate bowls beforehand so all you have to do is pour everything as and when the recipe calls for.