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If you plan to get in shape and feel good, this collection of healthy, delicious soups low in calories is right for you! Flavorful, vegetarian soups that contain approximately 200 CALORIES PER SERVING, and even less!
A bowl of freshly made soup packed with wholesome ingredients provides a big portion of your recommended 5-a-day, which means tons of nutrients and fiber that keep you fuller for longer.
The best part? Eating healthy, low-calorie soups doesn’t mean you’ll miss out on great flavor—not at all.
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For this collection, I’ve selected about 20 fantastic soup recipes with approximately 200 calories per serving. These light yet filling soups, combined with a healthy lifestyle and regular exercise, might help you reach your weight-loss goal!
And guess what? They are all flavorful and taste SO DELICIOUS!
You can choose from classic tomato soups to velvety cauliflower or mushroom soups. There are also soups full of hearty beans or green peas that make a meal in themselves and more exotic Asian-inspired recipes with hints of spices and coconut flavors.
You’ll be spoilt for choice, but don’t take my word for it. Pick up at least one of these low-calorie soup recipes and add it to your meal rotation. Make a big batch, take it to work, or freeze it for later.
Soups are easy to make, delish, and sure to please the whole family.
However, if you are focused on losing weight, it’s important to follow the guidance of a dietician or a healthcare provider to ensure you start a healthy and successful weight program.
Enjoy!
Disclaimer: I’m not a dietician, and the following recipes’ nutrition values are based on an online nutrition calculator. They are estimates only and should not be considered a substitute for professional nutritionist advice. Please see my disclosure policies.
Soups low in calories
1
Vegan Cauliflower Soup
This vegan cauliflower soup is so creamy and light. It's made with superfood cauliflower and everyday staples and is dairy-free and low in fat. It's the perfect healthy, soul-warming soup with only 126 calories per serving!
2
Tomato Carrot Soup
With its rich flavor and delightful mix of creamy and chunky textures, this tomato carrot soup is a crowd-pleaser. It contains 227 calories per serving and is a simple yet luxurious meal perfect all year round.
3
Carrot and celery soup
This light carrot and celery soup is flavored with ginger and cinnamon and brightened with fresh lemon. It's creamy, flavorful, packed with antioxidants, with each serving containing less than 200 calories.
4
Vegan Broccoli Soup
With only 183 calories per serving, this delightful broccoli soup is creamy, light, and healthy. I love it because it's packed with greens, and its texture is rich and velvety without requiring any dairy.
5
White Bean and Kale Soup
This low-calorie white bean kale soup is made of cannellini beans, everyday vegetables, lots of fresh kale, and pantry seasonings. White beans and kale are a great way to get all the fiber in one meal, making you feel full for longer!"
6
Green Pea Soup
This green pea soup is super easy to make and fresh. It uses simply frozen peas and is ready in no time. It is a delightful light soup full of protein and flavor and has 201 calories per serving.
7
A bag of carrots can go a long way with this fantastic carrot and ginger soup bursting with vibrant flavors. Not only is it satisfying and nourishing, but it's also easy to digest and contains incredible anti-inflammatory and detoxifying ingredients.
8
Easy Tofu Soup
Photo Credit:gatheringdreams.com
This tofu soup is loaded with leafy greens and protein to satisfy you. Simple ingredients and a rich umami broth create this delicious yet low-calorie Asian-inspired soup.
9
Vegan Celeriac Soup
How about a lusciously creamy soup made with celeriac? This low-carb root has a potato-like texture and delicate flavor, making it perfect for sumptuously creamy soups like this – delicious and luxurious, yet not heavy at all.
10
Spicy Pumpkin Carrot Soup
In this soup recipe, the delicious pumpkin and carrot make an irresistible creamy orange soup, while the curry, turmeric, and chili flakes enhance the delicate and sweet flavor. I'm sure you'll love it as much as I do.
11
Easy Tomato Soup (no cream)
Whipping up homemade tomato soup with cupboard essentials is a no-brainer. It's tasty, silky (dairy-free!), vegan, low-calorie, gluten-free, and packed with health benefits. Winning!
Spinach soup with lemon
This low-calorie vegan spinach soup is super creamy and loaded with nutrients. It does not contain half-and-half, butter, or sour cream—just potatoes and lots of spinach.
13
Vegan Butternut Squash Soup
Photo Credit:gatheringdreams.com
With less than 200 calories per serving, this is a simple butternut squash soup that is full of flavor and is perfect any time of the year!
14
Vegetable caggabe soup
You won't believe how delicious this cabbage soup is! This recipe transforms one of the healthiest and cheapest vegetables into a flavorful, satisfying soup that is also healthy and low in calories.
15
Thai Coconut Soup [Coconut Milk Soup]
Photo Credit:thekitchengirl.com
This weight-loss soup is packed with fresh veggies, coconut milk, and flavorful green curry. It's a mildly spiced, comforting dish that can be made in the Instant Pot or on the stove. It's delicious, creamy, and low in calories."
16
HEALTHY MUSHROOM SOUP (NO CREAM)
There's nothing better than a flavorful mushroom soup. It's incredibly delicious and packed with nutrients. Bonus? This fantastic recipe uses no dairy and only contains 213 calories per serving!
17
Healthy Creamy Tomato Soup
Photo Credit:www.supergoldenbakes.com
This is another tasty homemade Tomato Soup that is simple to prepare, flavorful, and low in calories.
18
Roasted Swede Soup (Rutabaga Soup)
Photo Credit:littlesunnykitchen.com
Let's make a healthy, weight-loss roasted turnip soup with simple ingredients. It provides three servings of vegetables and is a delightful winter warmer—creamy, flavorful, and comforting.
19
Curried Pumpkin Soup
Photo Credit:jenniferbanz.com
Curried pumpkin soup—low in calories, anyone? It's delicious and rich and makes the perfect bowl of cozy, filling soup.
If you need to revitalize your body, pair one of these light soups with a fresh salad or lean protein for delicious yet reduced-calorie meals.
Combining balanced meals, regular exercise, and a healthy lifestyle helps make us feel good, inside and out.
Lastly, I hope you’ll love one of these soups low in caloriesas much as we do. And if you have any questions, let me know. Leave a comment, send me a message, or rate it. I would love to hear from you! x
Print Recipe
4.84 from 6 votes
20+ Delicious Soups low in Calories
If you plan to get in shape and feel better this summer, this collection of healthy, delicious soups low in calories is right for you! Here is a delightful creamy pea soup recipe to start with!
The recipe makes 4 servings (about 1 ¼ cups each).
Prep Time5 minutes mins
Cook Time15 minutes mins
Total Time20 minutes mins
Course: Soup
Cuisine: vegan
Keyword: Pea soup with mint
Servings: 4 people
Calories: 201kcal
Author: Katia
Ingredients
- 1 Tbsp olive oil
- 1 medium-sized onion, sliced or diced
- 1 (9oz/250 grams) medium potatoes, diced
- 2 ½ cup (600 ml) low-sodium vegetable broth or water
- 4 cups (500 grams) frozen or fresh peas
- 10 fresh mint leaves
- salt & pepper, to taste
Garnish (optional)
- 2-3 tablespoon Cooked peas (reserve them before blending the soup)
- 1 tablespoon pine nuts
- extra virgin olive oil, for drizzling
Instructions
Heat the olive oil in a large pot over medium heat. Add the onion andsaute' for about 5 minutes until soft and translucent.
Add the cubed potato and vegetable broth, bring to a boil, reduce the heat, cover with a lid, and cook for 10 minutes or until the potato cubes are soft.
Add the peas and simmer for 4 minutes (no longer, or you will lose the fresh flavor and beautiful color of the peas).
Turn off the heat, season with salt (I use almost a full teaspoon), pepper, and fresh mint leaves, and let it cool slightly before blending.
If you are not using an immersion blender, carefully transfer the soup to a stand blender, working in batches if necessary. (Do not fill past the maximum fill line, or the soup could overflow!). If the soup is too thick for you, add some broth or water to thin it out until you like the consistency.
Once the soup is blended, return it to the pot, taste it again, and make sure to adjust the seasoning as needed.
Serve with a drizzle of extra virgin olive oil, freshly ground black pepper, and, if desired, some garnishing such as cooked peas or pine nuts. Enjoy!
Notes
Frozen peas vs fresh peas: The recipe works with both fresh or frozen peas, but the weight is referred to as frozen which are heavier than fresh ones. Please use measuring cups if fresh or canned peas are used.
Nutrition facts: The nutrition values are for one serving and are based on an online nutrition calculator. It’s an estimate only, and it should not be considered a substitute for a professional nutritionist’s advice. Garnish is not included. Please see my disclosure policies.
Nutrition
Calories: 201kcal | Carbohydrates: 33g | Protein: 9g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 496mg | Potassium: 612mg | Fiber: 10g | Sugar: 9g | Vitamin A: 1064IU | Vitamin C: 65mg | Calcium: 51mg | Iron: 3mg
