Low-Calorie Soup Recipes for Weight Loss
Your New Year’s resolution may have been to lose weight, but that doesn’t mean you need to stop eating the foods you love—you just need to learn how to make healthy versions of them at home. Low-calorie soup recipes are a perfect example of food that’s both healthy and incredibly tasty. The following low-calorie soup recipes will help fill your stomach without adding too many calories or fat to your diet, helping you slim down without giving up any delicious flavors.
9 of The Best Low-Calorie Soups
Although soup has low calories than other meals, it can still fill you up and even help you lose weight. Try one of these low-carb soup recipes and you’ll have easy weight loss on your hands (without having to give up creamy soups!). Adding low-calorie ingredients like broth, nonfat milk and even spinach will help you keep those unwanted pounds off while satisfying your taste buds! Whether it’s lunch or dinner—or even a snack—get ready to dive into our list of low-calorie soup recipes that are both delicious and nutritious. Packed with flavor (and nutrients), these healthy low-calorie soup recipes will quickly become your new favorite go-to dishes. Get started by trying any of these low-calorie soup recipes listed below.
1) Zucchini and Leek Soup (Zuppa Di Zucchine e Porri)
Consider this healthy vegetarian soup for fighting colds and coughs. It includes leek, a natural prebiotic that may help lower blood sugar levels in people who have diabetes (Source: Harvard Medical School). Enjoy it hot or chilled during those spring months when you’re feeling icky. Zucchini provides anti-inflammatory properties to boost your immune system so you can kick sickness fast! Make sure to serve it with low-calorie whole grain bread for dipping into that creamy broth. One slice contains only 40 calories, 2 grams of fat and 4 grams of protein.
16 oz zucchini sliced into 1/4 inch rounds
Place zucchini slices on top of chopped onion in bottom of large saucepan with lid; sprinkle garlic over zucchini. Then layer thinly sliced leeks on top of zucchini; add 1/4 teaspoon salt (more if using canned tomatoes), 1/2 teaspoon pepper and crushed red pepper flakes over vegetables; cover with 32 ounces canned plum tomatoes cut up with juice; bring to boil then reduce heat to simmer until vegetables are tender (about 30 minutes); purée until smooth using immersion blender. Add more water or broth to thin as desired. Serve hot or cold with crusty low-calorie bread for dipping into soup.
3 medium leeks, washed well and cut lengthwise into thirds, each third cut across into 2 inch pieces (total 16 oz)
1 Tbsp extra virgin olive oil plus a little more for sautéing the vegetables
1 small clove garlic, minced well or pressed through a garlic press that’s been cleaned well after pressing fresh herbs into it. You don’t want any leftover bits of herbs in your fingers getting mixed into your soup later! Leek and Cauliflower Soup (Zuppa Di Porro e Cavolfiore): This low calorie recipe is perfect for spring time when you have some extra leeks from your garden and you’re wondering what to do with them besides putting them on top of steak? Add some cauliflower into zucchini soup as well to create more creamy comfort food flavors. At only 150 calories per serving, you can enjoy all day long without guilt! Serve with whole-grain bread slices for dipping into broth. One slice contains 100 calories, 3 grams fat and 5 grams protein.
2) Mexican Chicken Tortilla Soup
This low-calorie soup recipe has only 280 calories per serving. To save even more calories, look for no-salt added tomatoes and use homemade chicken stock in place of canned broth. This soup is a good choice if you’re trying to lose weight because it’s filling, flavorful and can be served as an appetizer or main dish. You can also reduce its calorie count further by substituting cauliflower for part of the chicken and pureeing some of it with extra broth to make a thicker soup. When making any substitutions or alterations, check nutrition labels to keep your calorie count low and consistent with what’s listed in your recipe, so you don’t gain weight while trying to lose it.
3) Roasted Tomato, Garlic & Fennel Soup
Like creamy soups? This low-calorie soup recipe will give you all of your favorites without breaking your calorie limit. Roasting the ingredients first gives it a sweeter flavor than usual, and adds a hearty texture to each spoonful. At roughly 120 calories per serving, you’ll have room left over in your daily allowance for a roll or piece of fresh fruit. Just don’t go overboard on either one—you can always have seconds!
4) Moroccan Lentil Soup
Lentils are a great way to add lean protein to your low-calorie soup recipes. This Moroccan Lentil soup is easy and healthy, with very little fat and about 110 calories per serving. It’s based on an authentic recipe; I just changed a few things around to make it easier. To cook lentils, you don’t need any special ingredients or equipment–you probably already have everything you need in your kitchen. Simply soak them overnight in plenty of water (at least four cups), drain before cooking, then simmer until they’re tender (40 minutes or so). They may start out looking grey and drab, but as they cook they turn brighter green and will split open when they’re done. Serve topped with whatever fresh herbs you like best — cilantro would be good here — or perhaps some hot sauce if you want to boost flavor without adding too many extra calories. Or puree part of the cooked mixture to thicken up your soup! Add different vegetables to suit your taste, or use dried spices instead of fresh herbs. You can add chickpeas (garbanzo beans) to make it even heartier. With its relatively low calorie count, nutrient density and plant-based protein content, quinoa makes a great addition as well — since it will bulk up into full volume once cooked. Use vegetable broth instead of chicken broth for even fewer calories per serving!
5) Creamy Vegetable Barley Stew (Vegetable Orzo)
This creamy vegetable barley stew is sure to become one of your favorites! With fresh veggies, herbs and whole grains it’s a hearty and healthy meal that tastes great. This low calorie soup recipe has only 350 calories per serving. Enjoy with a slice of crusty bread! Perfect for lunch or dinner. Recipe makes 8 servings of 1 cup each. Each serving has only 8 grams total fat, 2 grams saturated fat, 0 mg cholesterol and 295 mg sodium.. This low calorie soup recipe can be made vegetarian by omitting sausage and cheese. If you use brown rice instead of pearl barley your carb count will be higher: 351 Calories (kcal) Total Fat 8g Saturated Fat 2g Cholesterol 15mg Sodium 1279mg Total Carbohydrate 35g Dietary Fiber 6g Sugars 5g Protein 18g Calcium 79% Vitamin A 21% Vitamin C 51% Iron 27% Potassium 24% * Percent Daily Values are based on a 2000 calorie diet plan.
6) Ginger Chicken Noodle Soup
If you’re looking to curb your hunger without blowing your diet, look no further than ginger chicken noodle soup. This simple recipe is high in protein, low in fat and calories, and perfect for weight loss. Ginger contains a compound called gingerol that aids in digestion by activating sensory receptors on our tongue. To make ginger chicken noodle soup, all you need is 4 cups of water, 1 pound of boneless skinless chicken breasts (chopped), 1 cup shredded carrots (about 2 medium carrots), 4 green onions (chopped), 1⁄2 teaspoon minced garlic, 1 inch piece of fresh ginger root peeled and sliced into coins, 1 packet of low sodium chicken broth powder or 2 bouillon cubes dissolved in 4 cups hot water. Boil your ginger chicken noodle soup ingredients together until cooked through then add shirataki noodles (tastes like spaghetti). Serves 6. Calories per serving: 104; Fat: 1g; Carbohydrates: 6g; Protein: 17g; Fiber: 2g; Sodium: 302mg
7) Cauliflower Chowder with Potatoes, Corn & Bacon
One low-calorie soup recipe that’s easy to prepare, filled with healthy ingredients, and guaranteed to be tasty is Cauliflower Chowder with Potatoes, Corn & Bacon. This chowder recipe includes bacon bits which adds a smokey flavor; potatoes provide taste and substance; corn makes it sweet and spicy, and cauliflower provides rich texture. The most surprising thing about low calorie soup recipes is how filling they can be – all of these ingredients will help you feel full after eating only a few bites. Because low-calorie soup recipes are so light, you might even find yourself eating less as your stomach becomes accustomed to its new diet!
8) Skinny Potato, Broccoli & Cheddar Soup
For a light lunch or dinner, try a low-calorie soup recipe like salmon chowder. This Honey Mustard Salmon Chowder from Fresh Planet Flavor only has 250 calories per serving but is hearty enough to fuel you through a few hours at work. Ingredients like fresh dill, lemon juice and sweet potatoes give it a refreshing flavor without too many calories. Paired with low-fat crackers or whole wheat bread, it makes for an easy meal that will keep you energized as you work. If you’re on a diet, save even more calories by making your own instant milk powder from milk powder packets. All it takes is boiling 1 cup of water and adding in 1/4 cup of milk powder! You can make up to 3 cups of powdered milk using 12 individual packages of nonfat dry milk. Just add one packet at a time until your desired thickness is reached, then mix in any other ingredients such as coffee granules or sugar. You’ll have complete control over what goes into each serving, which can be beneficial if you have dietary restrictions. Or just make it because homemade soup tastes great!
9) Honey Mustard Salmon Chowder
A low-calorie soup recipe that’s easy to make and tastes delicious, it’s a great option when you’re craving a hearty bowl of soup. Your family will love it! More calories come from your protein choice (e.g., salmon) than they do from fat and carbohydrates. So while many people avoid fish due to its high fat content, salmon actually contains heart-healthy fats that can lower your cholesterol levels when consumed in moderation, along with lots of other health benefits. And on top of tasting great, honey mustard is loaded with fiber, magnesium and potassium, so you can rest assured that it will keep you feeling full for hours! To round out your meal even more, try adding a side of fruit or some light salad greens. With fewer than 300 calories per serving, it’s one of our favorite low-calorie soups recipes here at MealBoard—especially if you stick with leaner proteins like skinless chicken breast and turkey sausage links.
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