Best Soup Recipes To Lose Weight

Healthy soup recipes are pretty much your one-pot secret weapons when it comes to weight loss—especially if you’ve just about had it with the whole salad scene.

First of all, soup that’s loaded with hearty veggies will give you the high-fiber punch needed to boost satiety and curb cravings. Second, low-calorie bases such as water, veggie broth, and chicken stock make soups one of the least calorically dense meals you can eat, explains Kristen F. Gradney, RDN, director of nutrition and metabolic services at Our Lady of the Lake Regional Medical Center and spokesperson for the Academy of Nutrition and Dietetics.

While there are plenty of weight-loss soups available by the can, mixing up your own healthy soups ensures you’re getting as much of the good stuff (think: veggies, lean meats, and nutritionally dense grains) as possible while cutting down on sodium, chemicals, and any less-than-healthy ingredients. Plus, soup is crazy-easy to prepare: Just combine, cook, and eat.

Healthy Lunch Ideas For Weight Loss

This comforting soup serves up just 300 calories in a large bowl and works well for leftovers. With a bit of added parmesan, it’ll be reminiscent of pasta and meatballs and other Italian favorites.

Per 1 ½-cup serving: 300 calories, 9 g fat (1 g saturated), 26 g carbs, 3 g sugar, 1, 064 mg sodium, 3 g fiber, 20 g protein.

This Whole 30-approved soup can be made with chicken, turkey or beef and zucchini or traditional noodles depending on how low-calorie you’d like to go.

Cabbage Fat Burning Soup Recipe

Per serving: 312 calories, 6 g fat (4 g saturated), 63 g carbs, 11 g sugar, 2, 455 mg sodium, 8 g fiber, 8 g protein.

This soup has no added fat and is high in protein, making it a lighter option than other lemon soups out there, which tend to be on the creamy side.

Per serving: 163 calories, 5 g fat (2 g saturated), 20 g carbs, 2 g sugar, 155 mg sodium, 2 g fiber, 11 g protein.

Weight Loss Vegetable Soup Recipe (low Calorie!)

This slow-cooker/Instant Pot recipe is a low-carb twist on an Italian favorite, which still includes key ingredients like tomato, basil and fresh mozzarella.

Per serving: 265 calories, 3.8 g fat (1 g saturated), 16.9 g carbs, 0.8 g sugar, 1, 015 mg sodium, 0.8 g fiber, 24.3 g protein.

Seafood is always a good option when you’re wanting to opt for something lighter and lower in calories. This soup combines snapper, crab and shrimp, along with plenty of spices and seasonings to pack in flavor.

Soups Which Can Help In Weight Loss

Per serving: 514 calories, 9 g fat (4 g saturated), 28 g carbs, 7 g sugar, 1, 569 mg sodium, 5 g fiber, 78 g protein.

This soup incorporates the flavors of zuppa toscana, an Italian-inspired soup normally made with Italian sausage and potatoes. This chicken version is Whole30-friendly without sacrificing flavor.

This vegan soup, which can be made in the Instant Pot or on the stove stop, provides a bit of creaminess thanks to coconut milk combined with flavorful vegetable broth, herbs and spices.

Best Instant Pot Soup Recipes For Weight Loss — Eat This Not That

Per serving: 341 calories, 29 g fat (14 g saturated), 19 g carbs, 7 g sugar, 763 mg sodium, 6 g fiber, 7 g protein.

This soup puts a healthy spin on a comfort food classic, which is paleo and Whole30-friendly, as well as dairy-free. Pureed potatoes and cauliflower add its key creaminess.

Per serving: 369 calories, 10.9 g fat (1.6 g saturated), 30.5 g carbs, 7.1 g sugar, 7.3 g fiber, 41.9 g protein.

Homemade Soups And Broths: 50 Of The Best Hearty Soups And Broths To Lose Weight Fast!: Kerr, Kevin L.: 9781508477488: Amazon.com: Books

This vegan soup is loaded with flavor thanks to garlic, onion and leeks, as well as silken tofu to make it creamy.

Per serving: 191 calories, 10.8 g fat (1.1 g saturated), 14.2 g carbs, 5.5 g sugar, 48 mg sodium, 2.7 g fiber, 13.5 g protein.

This hearty soup features filling protein-packed quinoa and fresh veggies, with the option to add parmesan cheese if you’re not wanting to keep it vegan.

The Best Cabbage Soup Diet Recipe Wonder Soup 7 Day Diet

Per serving: 280 calories, 10.3 g fat (1.4 g saturated), 40.8 g carbs, 9.2 g sugar, 1, 019.4 mg sodium, 8.9 g fiber, 9 g protein.

Fava beans add low-cal creaminess to this comforting soup without the need for milk, cream or other high-fat ingredients. Cilantro and nopales add Mexican-inspired flavors.

Per serving: 188 calories, 2 g fat (1 g saturated), 32 g carbs, 6 g sugar, 200 mg sodium, 9 g fiber, 11 g protein.

Weight Loss Wonder Soup (0 Point Soup)

Nothing says comfort food like meat and potatoes. This comforting slow-cooker recipe pairs these key ingredients with veggies and seasoning for a paleo- and Whole30-approved dish.

Per serving: 305 calories, 7.6 g fat (2.8 g saturated), 22.5 g carbs, 2.3 g sugar, 738.1 mg sodium, 3.2 g fiber, 36.8 g protein.

A healthy and low-carb twist on a fan favorite, this soup is made with kelp noodles to lower the carb and calorie count.

Healthy Soup Recipes For Winter Weight Loss

Per serving: 206 calories, 11 g fat (3 g saturated), 10 g carbs, 2 g sugar, 338 mg sodium, 2 g fiber, 17 g protein.

Roasted red peppers add an extra layer of zest to classic tomato soup. This low-carb soup also incorporates basil, onions and garlic to pack in the flavor.

Per serving: 213 calories, 15 g fat ( 2 g saturated), 19 g carbs, 12 g sugar, 904 mg sodium, 5 g fiber, 3 g protein.

Weight Loss Soup Recipe • The View From Great Island

Avocado and artichoke add creamy and flavorful elements to this pea soup, which can be made vegan if you eliminate the optional cream or creme fraiche.

Per one-cup serving: 265calories, 14 g fat (1.8 g saturated), 28 g carbs, 6 g sugar, 225 mg sodium, 13 g fiber, 10 g protein.

Chickpeas, onions and garlic make for a flavor-packed, comforting soup, and adding toasted parmesan crostini on top will make you look forward to it even more.

Best Weight Loss Soup Recipes

Per serving: 424 calories, 12.9 g fat (1.6 g saturated), 64.5 g carbs, 15.6 g sugar, 1, 101.9 mg sodium, 17.4 g fiber, 18.6 g protein.

French onion soup, while delicious, is one of those items that can be packed with calories and sodium when ordered in a restaurant. This lightened-up version uses reduced-fat cheese and unsalted butter to keep from sacrificing flavor.

Per serving: 312.8 calories, 11 g fat (3.1 g saturated), 31.6 g carbs, 3.3 g sugar, 875 mg sodium, 3.3 g fiber, 17.8 g protein.

Weight Loss Cabbage Soup

This soup can be made on the stove top or in the slow cooker. While it’s packed with veggies, the ground beef, sour cream and lime juice will ensure you’re doing taco night right.

Per 1 1/2 -cup serving: 400 calories, 17 g fat, 35 g carbs, 11 g sugar, 850 mg sodium, 10 g fiber, 25 g protein.

Creamy potato soups don’t tend to have a reputation for being healthy, but this vegan version is just that. It’s made with cashews to keep it creamy and can be enjoyed cold too.

The Best Weight Loss Cabbage Soup Recipe (7 Day Diet)

Per 1-cup serving: 312 calories, 6 g fat (2 g saturated), 38 g carbs, 6 g sugar, 6 g fiber, 6 g protein.

This vegan soup can be whipped together in the blender before being served warm or chilled. Peppercorn and jalapeño garnish add a spicy kick.

Per serving: 362 calories, 25 g fat (17.6 g saturated), 36.2 g carbs, 8 g sugar, 251.2 mg sodium, 5.3 g fiber, 6.5 g protein.

Healthy Vegetable Soup (extra Tasty!)

This wholesome, low-calorie soup incorporates a hint of lime juice and cilantro to add some southwest flavors to the base of fresh veggies.

Per serving: 141 calories, 8.7 g fat (1.9 g saturated), 14.2 g carbs, 6.3 g sugar, 770.9 mg sodium, 3.9 g fiber, 3.4 g protein.

A healthy spin on a Mexican favorite, this soup retains all other key ingredients to avoid sacrificing flavor. You can customize how spicy you want it by playing around with the quantity of jalapeños and chipotle peppers.

Chicken Detox Soup (video)

Per serving: 99 calories, 5 g fat (1 g saturated), 10 g carbs, 7 g sugar, 64 mg sodium, 3 g fiber, 5 g protein.

This tasty soup may be almost too pretty to eat (key word: almost). Fresh peas, flavorful herbs and creamy coconut milk make this vegan soup super-satisfying.

Per serving: 258 calories, 12.6 g fat (9 g saturated), 28.1 g carbs, 11.7 g sugar, 297 mg sodium, 9.6 g fiber, 10.7 g protein.

Weight Loss Soup Recipes That Are Healthy & Delicious!

Per serving: 194.7 calories, 5 g fat (0.9 g saturated), 30.4 g carbs, 4.8 g sugar, 229.8 mg sodium, 4.1 g fiber, 9.2 g protein.

Per serving: 183 calories, 2 g fat (0 g saturated), 24 g carbs, 4 g sugar, 378 mg sodium, 5 g fiber, 18 g protein.

No bland, watery soup here. This bold vegetarian option gets serious heat from red curry paste, and is packed with sweet potato, veggies, and quinoa, a nutritionally-dense grain that acts as a great source of plant-based protein.

Top 10 Best Soups For Weight Loss

Per 1-cup serving: 164 calories, 4 g fat (1 g saturated), 26 g carbs, 2 g sugar, 637 mg sodium, 6 g protein.

This white bean soup offers two-plus servings of hunger-satisfying veggies per serving, Gradney says. And with only 87 calories, it makes a perfect between-meal snack. The addition of parmesan cheese rounds out the soup’s savory flavor.

Per 1-cup serving: 280 calories, 4 g fat (2 g saturated), 38 g carbs, 2 g sugar, 1007 mg sodium, 8 g fiber, 19 g protein.

Best Healthy Soup Recipes

When you crave a Creole classic, go for this healthier version. It uses nutritionally-dense okra to thicken the soup instead of