- 🥣 12 Low Calorie Soup Recipes for Weight Loss
- Eating soup for dinner or lunch is one of the best strategies for weight loss soups are filling, nutrient‑dense, and low in calories. Here are 12 delicious soup recipes that support weight loss without sacrificing flavor.
- Vegetable Broth Detox Soup
Ingredients:
1 carrot (chopped)
1 celery stalk
1 cup spinach
Vegetable broth (low sodium)
How to Prepare:
Add all veggies into broth.
Simmer 15–20 min.
Add pepper & herbs.
Calories: ~90 kcal
Why It Helps: Low calories + high fiber.
- Classic Chicken Vegetable Soup
Ingredients:
1 chicken breast (shredded)
Carrots, peas, celery
Low sodium chicken broth
How to Prepare:
Cook veggies in broth.
Add shredded chicken.
Season with herbs.
Calories: ~180 kcal
Why It Helps: High protein keeps you full.
- Tomato Basil Soup
Ingredients:
Tomatoes (4 medium)
Onion, garlic
Fresh basil
Preparation: Simmer tomatoes + spices 20 mins → blend → serve.
Calories: ~120 kcal
Fat Burning Benefit: Lycopene + hydration.
- Lentil & Veggie Soup
Ingredients:
1 cup lentils
Carrots, zucchini, spinach
Vegetable broth
How: Simmer lentils + veggies 25–30 min.
Calories: ~210 kcal
Fiber boosts fullness + digestion.
H2: 5. Cabbage & Mushroom Slim Soup
Ingredients: Cabbage, mushrooms, onion
Method: Simmer with herbs.
Calories: ~90 kcal
Great for weight loss.
- 5. Cabbage & Mushroom Slim Soup
Ingredients: Cabbage, mushrooms, onion
Method: Simmer with herbs.
Calories: ~90 kcal
Great for weight loss.
- Spicy Thai Veggie Soup
Ingredients: Low sodium broth, lime, ginger, mixed veggies
Method: Heat all → simmer 15–18 min
Calories: ~130 kcal
Metabolism boost from ginger & chili. 7. Chicken Kale Soup
Ingredients: Shredded chicken, kale, celery, chicken broth
Method: Simmer 20–25 min
Calories: ~180 kcal
High protein + low calories.
- Creamy Cauliflower Soup (Healthy Version)
Ingredients: Cauliflower, low fat milk, garlic
Method: Steam, blend → serve warm
Calories: ~150 kcal
H2: 9. Pumpkin Spice Soup
Ingredients: Pumpkin puree, onion, herbs
Method: Blend cooked ingredients
Calories: ~110 kcal
- Broccoli & Almond Soup
Ingredients: Broccoli, almond milk, garlic
Method: Cook, blend, serve
Calories: ~140 kcal 11. Beef Bone Broth Detox Soup
Ingredients: Low sodium bone broth, carrots, spinach
Method: Heat 20 minutes
Calories: ~100 kcal
Protein + minerals boost. 12. Zucchini & Herb Soup
Ingredients: Zucchini, basil, onion
Method: Simmer 15–18 min
Calories: ~95 kcal
Low cal + vitamins packed.
- 🥣 Tips to Use Soups for Weight Loss
- ✔ Replace dinner with soup
- ✔ Pair with a light protein salad
- ✔ Hydrate throughout the day
- ✔ Keep sodium low
- ✔ Eat slowly
- 🧠 FAQs
- Is soup good for weight loss?
- Yes — soups that are low in calories and high in fiber/protein help control hunger.
- How often should I eat soup?
- 3–5 times per week can support calorie control.
- Can I meal prep these soups?
- Yes — most store well for 3–4 days in the fridge.
- Conclusion
- Low calorie soup recipes can be your best friend on a weight loss journey. They keep you full, nourish your body, and help manage calorie intake — without sacrificing taste.
- Try incorporating these 12 soup recipes into your weekly meals for better results in 2026.
Sarah Williams is a home cooking enthusiast and healthy food blogger based in the United States.
She shares easy affordable and nutritious recipes inspired by American home cooking with a strong focus on healthy meals weight-friendly recipes quick weeknight dinners and budget-conscious food ideas for everyday life.
At Hello Healthy Dish her goal is to help families eat better without spending more time or money promoting good quality wholesome meals that support a healthy and balanced lifestyle.