31 Low Calorie Soup Recipes (Under 200 Calories) (2024)

Sometimes all you need is a bowl of nice soup. These low-calorie soup recipes are delicious, nutritious, and easy to make.

By eating low-calorie soups before your meals, you may consume 20% fewer calories – and still, feel full.

This simple tweak to your diet could mean tons of weight loss. Think 50 pounds or more in one year. Amazing, right?

So today, I’m sharing 31 low-calorie soups. They’re not only low in calories, but flavorful too.

Let’s get souping!

1. Instant Pot Turkey Soup

Source:lowcarbquick.com

This dish is a great way to use all that leftover turkey.

To make this Soup, just add your veggies, chicken broth, and spices to your Instant Pot. This Instant Pot here should come in handy.

Then cook on high pressure for 3 minutes. Finally, natural release for 10 minutes and add your leftover turkey.

Per Serving:

• Calories: 108
• Fats: 2g
• Protein: 18g
• Carbs: 6g
• Fiber: 1g
• Sugar: 2g

Recipe

2. Spicy Cauliflower Mushroom Soup

Source:nutritionstarringyou.com

The smoked paprika and pepper give this Soup a nice kick. And the mushrooms add a lovely, meaty umami flavor.

Meanwhile, the cauliflower rice adds some texture without all the carbs.

To get the creaminess, just blend your Soup once it’s ready.

It’s best to use an immersion blender like this instead.

Per Serving:

• Calories: 60
• Fats: 2.5g
• Protein: 5g
• Carbs: 7g
• Fiber: 3g
• Sugar: 3g

Recipe

3. Crockpot Chicken Tortilla Soup

Source:beyondthechickencoop.com

To make this easy crockpot recipe, just add all your ingredients, then cook on low for about 8 hours.

It’s best to use a programmable slow cooker like this.

Once your Soup is ready, remove your chicken and shred with two forks or a meat shredder like this one. Add your shredded chicken back in with your tortilla strips and heat for about 15 minutes.

Per Serving:

• Calories: 215
• Fats: 3g
• Protein: 19g
• Carbs: 31
• Fiber: 7g
• Sugar: 7g

Recipe

4. Easy Vegetable Soup

Source:stephaniesain.com

Are you finding it hard eating all your veggies? You’re not alone.

In fact, 90% of us are not eating enough veggies.

This Easy Vegetable Soup is packed with veggies – but you won’t be doing too much chopping. That’s because the corn, green beans, peas, and carrots are from a frozen veggie mix.

Per Serving:

• Calories: 114
• Fats: 3.6g
• Protein: 6.6g
• Carbs: 14.9g
• Fiber: 4.6g
• Sugar: 5.4g

Recipe

5. Whole30 Mediterranean Soup with Sausage

Source:whatagirleats.com

This soup is full of lovely Mediterranean flavors: Italian sausage, fennel, zucchini, baby spinach, and spices.

It also contains vitamins like Vitamins A and C, has a good amount of fiber, and is also packed with protein so it’s a great meal on its own.

Find more easy Whole30 recipes here.

Per Serving:

• Calories: 456
• Fats: 35g
• Protein: 24g
• Carbs: 12g
• Fiber: 3g
• Sugar: 6g

Recipe

6. Spicy Zucchini Soup with Roasted Poblano Chiles

Source:24bite.com

This spicy soup is loaded with fresh jalapeno peppers and oven-roasted poblano chiles.

The half-and-half cream tones down some of the heat. And the zucchinis make this Soup nice and fresh.

Besides adding heat, peppers are good for you too. Eating them can increase your metabolism and have fewer cravings.

Per Serving:

• Calories: 76
• Fats: 4g
• Protein: 3g
• Carbs: 9g
• Fiber: 2g
• Sugar: 4g

Recipe

7. Instant Pot Pumpkin Soup

Source:tastyoven.com

This hearty soup has the crunchiness of toasted pepitas and creaminess of coconut milk.

You’ve also got sweetness from the pumpkins and warmth from the spices.

So dig out your Instant Pot. If you don’t have one, you can get a decent Instant Pot here.

Serve with a bit of crusty bread or this low-calorie/high-protein flatbread.

Per Serving:

• Calories: 185
• Fats: 11g
• Protein: 4g
• Carbs: 22g
• Fiber: 7g
• Sugar: 8g

Recipe

8. Instant Pot Butternut Squash Bell Pepper Soup

Source:flavormosaic.com

Serve some of this Soup – creamy, soothing, and full of seasonal flavors. You’re getting sweetness from the butternut squash, carrots, and bell peppers.

This Soup is vegetarian; however, you can easily make it vegan. Just use whole-fat coconut milk instead of heavy cream.

Serve with a side Garden Salad.

Per Serving:

• Calories: 114
• Fats: 3g
• Protein: 2g
• Carbs: 21g
• Fiber: 4g
• Sugar: 6g

Recipe

9. Slow Cooker Potato Leek Soup

Source:theshortordercook.com

Potatoes are pretty filling and low in calories. Leeks are also low in calories and packed with Vitamin E.

This Potato Leek Soup is not only nutritious but tasty too. The leeks add a sweet, onion-like flavor.

While the spiciness of the cayenne pepper is offset by the cream. Plus, the potatoes give that comforting, starchy flavor.

Per Serving:

• Calories: 152
• Fats: 8.7g
• Protein: 4.7g
• Carbs: 14.3g
• Fiber: 2.1g
• Sugar: 2.3g

Recipe

10. Spring Vegetable Soup

Source:plantbasedandbroke.com

This Vegetable Soup is packed with spring vegetables.

You have a good balance of sweetness and bitterness. Meanwhile, the cremini mushrooms add umami and meatiness.

Besides being high in Vitamins A and C, this vegan Soup has a decent amount of protein. The sodium content is high, but unsalted sodium veggie broth will lower it.

Per Serving:

• Calories: 152
• Fats: 7g
• Protein: 6g
• Carbs: 19g
• Fiber: 5g
• Sugar: 8g

Recipe

11. White Bean Soup

Source:eatplant-based.com

This vegan soup is like white bean chili but in soup form.

You’re sauteing onions, garlic, and celery for savory flavors.

Plus, you’re using warming spices like chili powder and cumin. Meanwhile, the liquid aminos add pleasant umami flavors.

And we can’t forget about adding some sweetness. For that, you’ll be using sweet potatoes.

Per Serving:

• Calories: 203
• Fats: .9g
• Protein: 4.8g
• Carbs: 41g
• Fiber: 19g
• Sugar: 6.7g

Recipe

12. Roasted Carrot Ginger Soup

Source:culinaryginger.com

For this Carrot Ginger Soup, you’re roasting your carrots first to caramelize and make them even sweeter.

You’re also using vegetable stock instead of cream as your base to cut down on calories.

The fresh ginger adds a mild heat and has anti-inflammatory and antioxidant effects.

Check out more healthy college recipes like this here.

Per Serving:

• Calories: 100
• Fats: 8g
• Protein: 1g
• Carbs: 6g
• Fiber: 0g
• Sugar: 3g

Recipe

13. Ginger Chicken Soup

Source:bellyrumbles.com

Are you coming down with a bad cold? Have some of this Ginger Chicken Soup.

It’s warm, soothing, and filling. And it contains lots of immune-boosting foods.

These include ginger, broccoli, garlic, turmeric, lemon, and spinach. These provide Vitamins A, C, anti-inflammatories, and antioxidants.

What’s more, this Soup contains a ton of protein.

Per Serving:

• Calories: 161
• Fats: 7g
• Protein: 17g
• Carbs: 7g
• Fiber: 2g
• Sugar: 2g

Recipe

14. Zucchini Soup

Source:rachnacooks.com

This low-calorie Zucchini Soup takes the blandness out of zucchini. That’s because you’re adding sauteed onions, garlic, and pepper.

You’re also adding vegetable stock. So your zucchini takes on all the savory flavors.

Want a bit of crunch? Feel free to add toasted sesame seeds.

Per Serving:

• Calories: 104
• Fats: 5g
• Protein: 4g
• Carbs: 13g
• Fiber: 3g
• Sugar: 7g

Recipe

15. Pea Soup

Source:pointedkitchen.com

If you’re on Weight Watchers, one bowl of this pea soup contains just 1 Smart Point.

Once you’ve sauteed your garlic and onions, you add veggie stock and frozen peas. Then you lower the heat and let your peas simmer for 10 minutes. You’ll want to blend your Soup with a handheld immersion blender.

Per Serving:

• Calories: 122
• Fats: 2g
• Protein: 7g
• Carbs: 19g
• Fiber: 6g
• Sugar: 9g

Recipe

16. Hearty Ratatouille Soup

Source:twokooksinthekitchen.com

Do you love tomato-based soups? Then you’ll love this Hearty Ratatouille Soup.

It’s packed with tomatoes and a variety of veggies.

It’s also packed with spices like rosemary and thyme. These add delicious Mediterranean flavors.

Want to make it a meal? Just add chickpeas for extra protein. Check out more healthy school lunch ideas here.

Per Serving:

• Calories: 184
• Fats: 11g
• Protein: 4g
• Carbs: 20g
• Fiber: 7g
• Sugar: 11g

Recipe

17. Roasted Butternut Squash Soup

Source:omgyummy.com

Give this Roasted Butternut Squash Soup a try.

The carrots and butternut squash add sweetness. And the coriander adds lovely warmth.

And you’re topping your Soup with pomegranate molasses.

Now it may be harder finding pomegranate molasses but you can get some in Middle Eastern stores or online here.

Check out more 200 calorie meals here.

Per Serving:

• Calories: 215
• Fats: 7g
• Protein: 7g
• Carbs: 34g
• Fiber: 5g
• Sugar: 10g

Recipe

18. Vegan Celery Soup

Source:savoryspin.com

Time for some Vegan Celery Soup.

For the seasoning, you’re adding savory with the onions and garlic, and heat with the ginger. The turmeric, coriander, and powdered cloves add aromatics – and make your kitchen smell so lovely.

Meanwhile, the cannellini beans make this Soup nice and comforting.

Per Serving:

• Calories: 120
• Fats: 10g
• Protein: 1g
• Carbs: 9g
• Fiber: 3g
• Sugar: 3g

Recipe

19. Vegan Chickpea Vegetable Chowder

Source:runningonrealfood.com

Want another soup you can cozy up next, too? You’ll definitely want to try this Vegan Chickpea Vegetable Chowder.

It’s chunky, extra-flavorful, and so soothing – it’s comfort food at its best. Yet you’re only using vegan ingredients like potatoes, celery, carrots, and chickpeas.

Who knew vegan soup could taste this good?

Per Serving:

• Calories: 168
• Fats: 2g
• Protein: 7g
• Carbs: 31g
• Fiber: 7g
• Sugar: 0g

Recipe

20. Vegan Kimchi Soup

Source:champagne-tastes.com

This Vegan Kimchi Soup is spicy and full of yummy Korean flavors, from the kimchi, tofu, and gochugaru.

Gochugaru is simply Korean chili flakes that add heat and a bright color to this Soup. So you definitely want to pick some up here.

Or, if you’re in a pinch, you can use cayenne pepper.

Per Serving:

• Calories: 213
• Fats: 8g
• Protein: 13g
• Carbs: 25g
• Fiber: 3g
• Sugar: 3g

Recipe

21. Kale and Cauliflower Soup

Source:runningonrealfood.com

This Kale and Cauliflower Soup has the sweetness of carrots to balance out the bitterness of the kale.

And the cauliflower makes this Soup super creamy. What’s more, this Soup uses just 8 simple ingredients.

Like it cheesy? Feel free to add some of this nutritional yeast.

Per Serving:

• Calories: 102
• Fats: 0g
• Protein: 5g
• Carbs: 21g
• Fiber: 7g
• Sugar: 0g

Recipe

22. Instant Pot Chicken Vegetable Soup

Source:fearlessdining.com

What’s better than Chicken Soup? Chicken Vegetable Soup.

In fact, the veggies make this Soup taste even yummier.

That’s because you’re getting sweetness from the carrots and peas. This balances the tomatoes’ acidity.

You’ll also use chicken breasts instead of thighs to keep this soup light.

Per Serving:

• Calories: 161
• Fats: 8g
• Protein: 16g
• Carbs: 8g
• Fiber: 2g
• Sugar: 3g

Recipe

23. Beet Soup Recipe

Source:thefoodblog.net

Besides being bright, this Beet Soup is mouth-wateringly good. That’s because it contains veggies like carrots, beets, cabbage, and potatoes.

Make sure you don’t skip the fresh dill.

Beets are also nutritious, providing 20% of your daily folate requirements. It also contains a good amount of manganese.

One 3.5-ounce serving of boiled beets contains just 44 calories.

Per Serving:

• Calories: 139
• Fats: 5g
• Protein: 7g
• Carbs: 20g
• Fiber: 5g
• Sugar: 7g

Recipe

24. Red Lentil Soup with Lemon

Source:chefjar.com

This Red Lentil Soup with Lemon features carrom seeds which have a strong flavor, so make sure you measure it well using some good measuring spoons like this.

Carrom seeds are also rich in fiber and antioxidants.

They may even prevent coughing. If you need to stock up on carrom seeds, you can get some here.

Per Serving:

• Calories: 126
• Fats: 2g
• Protein: 7g
• Carbs: 20g
• Fiber: 9g
• Sugar: 0g

Recipe

25. Creamy Cauliflower Soup

Source:hauteandhealthyliving.com

This Creamy Cauliflower Soup makes cauliflower so yummy. That’s because you’re adding seasoning like sage, mustard, and celery seed.

You’re also adding vegetable broth for extra flavor. Finally, you’re pureeing your cauliflower soup.

So you can’t even tell it was cauliflower. Now that’s a win in my books.

Per Serving:

• Calories: 94
• Fats: 3g
• Protein: 3g
• Carbs: 17g
• Fiber: 4g
• Sugar: 4g

Recipe

26. Minestrone Soup

Source:healthyseasonalrecipes.com

I love a good canned Minestrone Soup, but one serving contains 650 mg of sodium.

So it’s nice when you can make your own, to control the amount of sodium.

This Minestrone Soup is delicious, chunky, and best of all, this Soup is ready in just 35 minutes and freezer-friendly. So it’s great for meal prep.

Per Serving:

• Calories: 111
• Fats: 2g
• Protein: 3g
• Carbs: 18g
• Fiber: 4g
• Sugar: 6g

Recipe

27. Crockpot Chicken Vegetable Soup

Source:thekitchengirl.com

This Chicken Vegetable Soup is brimming with flavor. There are juicy fall-apart chicken thighs, chicken broth, and seasonings.

So it’s nice and savory. The carrots and peas’ sweetness balances this out.

Best of all, you’re taking only 15 minutes to prep it. Then you hand it over to your slow cooker.

Per Serving:

• Calories: 103
• Fats: 3g
• Protein: 13g
• Carbs: 6g
• Fiber: 2g
• Sugar: 2g

Recipe

28. Gazpacho Soup

Source:endofthefork.com

To make this refreshing Gazpacho Soup, all you have to do is add your soup ingredients to a blender. Then blend until smooth.

To get the best flavor, you’ll want to use good quality olive oil like this. You’ll also want to make this Soup ahead of time and let it chill for 2 hours.

Per Serving:

• Calories: 128
• Fats: 9g
• Protein: 2g
• Carbs: 10g
• Fiber: 3g
• Sugar: 6g

Recipe

29. White Bean and Kale Soup

Source:thekitchengirl.com

This White Bean and Kale Soup is a great vegan soup that is high in protein.

It contains just 128 calories yet has 6 grams of protein.

Nutrition aside, this Soup is yummy. You’ve got spicy crushed red peppers, sweet carrots, tangy tomatoes, and savory vegetable broth.

And the Cannellini Beans add lots of plant-based protein.

Per Serving:

• Calories: 128
• Fats: 4g
• Protein: 6g
• Carbs: 17g
• Fiber: 6g
• Sugar: 3g

Recipe

30. Easy Carrot Coriander Soup

Source:charlotteslivelykitchen.com

With this Easy Carrot Coriander Soup you’re using frozen carrots, frozen diced onions, and frozen chopped coriander.

Simply saute your carrots and onions, adding some ground coriander. After one minute, add your vegetable stock and simmer for 10 minutes.

Once the veggies are soft, blend your Soup and stir in the frozen chopped coriander.

Per Serving:

• Calories: 77
• Fats: 2g
• Protein: 1g
• Carbs: 13g
• Fiber: 3g
• Sugar: 6g

Recipe

31. Bone Broth Recipe

Source:theforkedspoon.com

Bone Broth is packed with several nutrients that can help your gut and may improve joint health.

Now you can buy pre-made bone broth. However, it’s cheaper to make it yourself.

This Bone Broth is perfect if you’re a beginner. The instructions are pretty straightforward, and the bone broth is flavorful.

Per Serving:

• Calories: 45
• Fats: 0g
• Protein: 11g
• Carbs: 0g
• Fiber: 0g
• Sugar: 0g

Recipe