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If you plan to get in shape and feel good, this collection of healthy, low-calorie soups is right for you! Flavorful, vegetarian soups that contain less than 250 CALORIES PER SERVING and taste AMAZING.
Published in Jun 2020/updated in Jan 2026
A bowl of freshly made soup, packed with wholesome ingredients, provides a big portion of your recommended 5-a-day, delivering 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.
For this collection, I’ve selected about 20 fantastic soup recipes with less than 250 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 easy to whip up using canned tomatoes, canned beans, veggies, and pantry staples.
You can choose from classic tomato soups, velvety cauliflower soup, or this rave-reviewed mushroom soup full of flavour. There are also soups packed with hearty beans or kale, creamy soups with pumpkin or broccoli, or this flavorful cabbage soup, perfect for my post-holiday reset! 😜
Seriously, you’ll be spoilt for choice, but don’t take my word for it. Pick up at least one of these low-calorie 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.
Lastly, if you are focused on losing weight, it’s important to follow the guidance of a dietitian or healthcare provider to ensure you start a healthy, successful weight-loss program.
Enjoy!
Disclaimer
I’m not a dietitian, and the nutrition values for the following recipes 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.
White Bean & Tomato Soup
This flavorful white bean tomato soup is packed with fluffy beans simmered in a tomato-herb broth. It's filling, healthy, and tastes super delicious.
Vegan Cauliflower Soup
This wonderful cauliflower soup is ultra-creamy, super light, and made with superfood cauliflower and everyday staples. It's also dairy-free and low in fat. It's the perfect healthy soup with only 126 calories per serving!
Orzo Soup
Light, simple, and oh-so delicious, this cozy orzo soup is easy to prepare, warming, and makes a healing meal perfect for cold nights.
Chickpea Tomato Soup
In this chickpea tomato soup the tender chickpeas are cooked in a herby tomato broth. It’s a breeze to make, and is so satisfying and low calories too!
Summer Vegetable Soup
With only 131 calories per serving, this delightful soup packs beautiful vegetables simmered in a herby broth brightened with lemon flavor. It’s healthy, fresh, and flavorful!
Tomato Carrot Soup
With its rich flavor and delightful mix of creamy and chunky textures, this tomato carrot soup is a crowd-pleaser with only 227 calories per serving. Delicious all year round.
Carrot and celery soup
This carrot and celery soup with ginger, cinnamon, and brightened with fresh lemon is truly amazing. It's packed with antioxidants, with each serving containing less than 200 calories.
Cauliflower Carrot Soup
This luscious cauliflower soup with carrots is comforting, yet light as it contains only 1/4 of cream and plenty of low calories vegetables. It's the ultimate comfort food!
Vegan Barley Soup
Another terrific, nourishing soup that combines plenty of veggies, barley, and a flavorful thick broth made with blended chickpeas and herbs. It's so delicious and contains 217 calories per serving.
Lemon Chickpea Soup
Citrus lovers, get ready for this wonderful soup full of soft and protein-packed chickpeas and bright lemon flavor. It's so comforting and refreshing.
Vegan Broccoli Soup
With only 183 calories per serving, this creamy broccoli soup is wonderfully low in calories. I love it because it's packed with greens, and it's velvety without requiring any dairy.
White Bean and Kale Soup
This white bean kale soup is made with beans, everyday vegetables, lots of fresh kale, and pantry seasonings. It's packed with flavor, and it makes you feel full for longer with less than 200 calories per serving,
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's full of protein and flavor and has only 201 calories per serving.
Creamy carrot & ginger soup
A bag of carrots can go a long way with this fantastic carrot and ginger soup that is satisfying, nourishing, and contains only 183 cals per serving. It's also easy to digest and full of anti-inflammatory ingredients.
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 delicious low-calorie soup.
Spicy Pumpkin Carrot Soup
In this soup recipe, the delicious pumpkin and carrots are combined with curry, turmeric, and chili flakes, enhancing the delicate and sweet flavor. Each serving contains fewer than 200 calories.
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.
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.
Carrot and Lentil Soup
You're going to love this carrot lentil soup that packs hearty lentils with sweet carrots. It's so full of flavor, satisfying yet light.
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!
add-ins for your soups
What I love about soups is that they are nourishing, they require minimal prep time, and leftovers keep well in both the freezer and the refrigerator. And they’re super flexible and easy to make a full, balanced meal with our favorite add-ins.
- Grains: If you’re not following a strict calorie count, you can add cooked quinoa or brown rice to your soups. These wholegrains are healthy, naturally gluten-free, and full of fiber that keeps you full for longer. You can also use small pasta shapes like orzo to make a yummy soup, sure to please the whole family.
- Protein: Shredded grilled chicken breast and leftover turkey are great lean proteins to add to a vegetarian soup (if you don’t keep it vegetarian, of course!). Also, beef works well (as long as it’s lean – not sausages or bacon here!). These add-ins pair well with bean or chickpea soups and can be added at the end of cooking.
- Leafy greens: Spinach, kale, Swiss chard, or even arugula make super healthy add-ins for hearty bean soups.
- Cheese: Although cheese, such as cheddar or parmesan, works well in some soup recipes, it is not really your friend if you’re following a low-calorie or low-fat diet.
Finally, keep in mind that it is essential to combine healthy meals, regular exercise, and a healthy lifestyle to help us feel good, inside and out.
Lastly, 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! 💛
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