Soup season (which, really, is any time of the year!) can be comforting and nutritious with these healthy soup recipes.
44 Healthy Soup Recipes That Don’t Skimp on Flavor
Updated on Jan. 15, 2025
1/44
Minestrone Soup
Skill Level
Intermediate
Total Time
1 hour 5 min
Servings
11 servings (2-3/4 quarts)
From the Recipe Creator:
This minestrone soup recipe is special to me because it’s one of the few dinners my entire family loves. And I can feel good about serving it because it’s full of nutrition and low in fat. —Lauren Brennan, Hood River, Oregon
Nutrition Facts:
1 cup: 180 calories, 4g fat (1g saturated fat), 4mg cholesterol, 443mg sodium, 29g carbohydrate (7g sugars, 7g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1 lean meat.
With two kinds of beans, vegetables and an herb-infused broth, you can’t go wrong with this Italian-style soup. Even without meat, this soup will fill you up and stick with you, thanks to the protein and fiber from the beans. Check these Low-Calorie Soup Recipes you’ll want to ladle up.
2/44
Crockpot Chicken Noodle Soup
Skill Level
Beginner
Total Time
5 hours 50 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
This satisfying soup with a hint of cayenne is brimming with vegetables, chicken and noodles. The recipe originally came from my father-in-law, but I made some changes to give it my own spin. —Norma Reynolds, Overland Park, Kansas
Nutrition Facts:
1 cup: 199 calories, 6g fat (2g saturated fat), 73mg cholesterol, 663mg sodium, 14g carbohydrate (2g sugars, 1g fiber), 22g protein. Diabetic exchanges: 3 lean meat, 1 starch.
This classic soup gets even easier when you let the slow cooker do the work for you. I love how flavorful each bite of chicken is after spending all day cooking with the broth, herbs and veggies. To keep the noodles al dente and prevent them from soaking up all the broth, I like to boil and store them separately, adding them to the soup just before eating.
3/44
Vegetable Turkey Soup
Skill Level
Beginner
Total Time
1 hour 15 min
Servings
6 servings
From the Recipe Creator:
Low-sodium ingredients don't diminish the full flavor of this brothy ground turkey vegetable soup. The turkey lends a heartiness that everyone will welcome on a cold blustery evening. —Bonnie LeBarron, Forestville, New York
Nutrition Facts:
1 cup: 181 calories, 6g fat (2g saturated fat), 55mg cholesterol, 498mg sodium, 14g carbohydrate (8g sugars, 3g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1 starch.
Soup can be notoriously high in sodium, but using low-sodium ingredients in this vegetable turkey soup helps keep things in check without sacrificing taste. Ground turkey adds flavor while keeping the fat and calories low, but you can just as easily swap in lean ground beef if that’s what you have.
4/44
White Bean and Kale Soup
Skill Level
Beginner
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Beans and greens make for a dream combo in this scrumptious and satisfying soup. Serve it alongside crunchy, buttery garlic bread and a fresh green salad. —Sue Draheim, Waterford, Wisconsin
Nutrition Facts:
1 serving: 346 calories, 6g fat (1g saturated fat), 4mg cholesterol, 1236mg sodium, 56g carbohydrate (4g sugars, 15g fiber), 16g protein.
Using an immersion blender to blend some of the beans gives this soup a creamy, silky texture without the need for heavy cream. Instead of extra fat and calories, the creamy base is loaded with fiber and protein.
5/44
Pumpkin Curry Soup
Skill Level
Beginner
Total Time
20 min
Servings
7 servings
From the Recipe Creator:
I whipped up this soup for my family on Thanksgiving, and everyone was crazy about it! Even my brother, who is one of the pickiest eaters I know, asked for seconds of this curry pumpkin soup. —Kimberly Knepper, Euless, Texas
Nutrition Facts:
1 cup: 155 calories, 7g fat (5g saturated fat), 26mg cholesterol, 536mg sodium, 18g carbohydrate (11g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
Warm spices and starchy vegetables make this pumpkin curry as comforting as it is good for you. The mushrooms add a wonderful earthy flavor, while canned pumpkin gives this curry an antioxidant and nutrient boost and shaves off tons of prep time. Choose from several types of mushrooms.
6/44
French Lentil and Carrot Soup
Skill Level
Beginner
Total Time
6 hours 30 min
Servings
6 servings (2-1/4 quarts)
From the Recipe Creator:
It’s crazy how just a few ingredients can make such a difference. Using finely chopped rotisserie chicken in this recipe makes it perfect for a busy weeknight meal, but you can leave the chicken out if you prefer. —Colleen Delawder, Herndon, Virginia
Nutrition Facts:
1-1/2 cups: 338 calories, 8g fat (3g saturated fat), 53mg cholesterol, 738mg sodium, 39g carbohydrate (5g sugars, 7g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.
Lentils add fiber, protein and an earthiness to this soup, where only a few ingredients are needed. If you’re making a batch of this to warm up on a chilly weeknight, use rotisserie chicken to save time and effort without sacrificing flavor.
7/44
Carrot Ginger Soup
Skill Level
Beginner
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This light, flavorful carrot ginger soup is vegan. Made with pantry staples, it comes together in a hurry yet always seems to impress. Fresh ginger makes a big difference—and what isn't used here can be wrapped tightly and tossed in the freezer for later use. —Jenna Olson, Manchester, Missouri
Nutrition Facts:
3/4 cup: 80 calories, 4g fat (1g saturated fat), 0 cholesterol, 551mg sodium, 11g carbohydrate (5g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 2 vegetable, 1 fat.
This creamy soup is vibrant and full of zesty flavor from blending sweet carrots with warming gingerroot. The low calories and digestive benefits of ginger make this soup an excellent appetizer for a more hearty meal.
8/44
Chicken Gnocchi Soup
Skill Level
Beginner
Total Time
40 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
My family loves making soup because it’s a great way to use up vegetables and we’ll have leftovers for days. I made this copycat Olive Garden chicken gnocchi soup once and knew I needed to keep the recipe in my soup Rolodex! —Risa Lichtman, Portland, Oregon
Nutrition Facts:
1 cup: 362 calories, 19g fat (11g saturated fat), 78mg cholesterol, 1058mg sodium, 35g carbohydrate (3g sugars, 3g fiber), 14g protein.
If you love Olive Garden’s creamy chicken gnocchi, you’ll love this healthy, hearty copycat version even more. It’s loaded with fresh vegetables and gnocchi, and you have full control over the ingredients. If you want to reduce the sodium, just use low-sodium or salt-free chicken broth. Reduce the amount of heavy cream by half to cut out some of the fat.
9/44
Asian Vegetable-Beef Soup
Skill Level
Intermediate
Total Time
2 hours 15 min
Servings
6 servings
From the Recipe Creator:
My husband is Korean American, and I enjoy working Asian flavors into our menus. This tasty soup was something I put together one night with what we had in our fridge. Everyone loved it! —Mollie Lee, Eugene, Oregon
Nutrition Facts:
1 cup soup with 3/4 cup rice: 379 calories, 10g fat (2g saturated fat), 47mg cholesterol, 621mg sodium, 50g carbohydrate (9g sugars, 2g fiber), 20g protein.
You’ll love this hearty beef-based soup served with rice for a hearty lunch or warming dinner. While we feature carrots, bok choy, green onions and mushrooms, the soup is versatile enough that you can add whatever vegetables you have available.
10/44
Instant Pot Corn Chowder
Skill Level
Beginner
Total Time
30 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
Enjoy this chowder’s rich, slow-simmered flavor in record time by using an Instant Pot. Corn chowder is a classic staple, with its hearty flavors of creamy sweet corn, bacon crumbles, shredded cheddar cheese and chopped parsley. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 191 calories, 9g fat (5g saturated fat), 31mg cholesterol, 709mg sodium, 21g carbohydrate (5g sugars, 2g fiber), 7g protein. Diabetic Exchanges: 1-1/2 starch, 1 medium-fat meat, 1/2 fat.
The Instant Pot makes it as quick and easy as possible to enjoy hearty corn chowder at home. While we love using fresh corn in this soup, you can always use frozen corn if that’s what you have. Grating your own cheese is best, as there will be fewer preservatives and the cheese will melt more smoothly.
11/44
Vegan Broccoli Cheddar Soup
Skill Level
Beginner
Total Time
50 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
To me, Sundays are a time for rest and spending time with your family. In this crazy busy world, I think we sometimes forget how important and special it is to have a family. This soup reminds me of Sunday dinners with my family because they always request it. I love making this for our weekly dinners because it is not complicated and I can get dinner on the table in about an hour. —Christine King, Vista, California
Nutrition Facts:
1 cup: 166 calories, 8g fat (2g saturated fat), 0 cholesterol, 224mg sodium, 21g carbohydrate (3g sugars, 4g fiber), 5g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
You don’t need dairy to make a creamy, cheesy broccoli cheddar soup! Cashew cream adds a luxuriously silky texture to this soup, while nutritional yeast gives it the cheesy flavor you love (minus the dairy and saturated fat).
12/44
Slow-Cooker Thai Butternut Squash Peanut Soup
Skill Level
Intermediate
Total Time
5 hours 25 min
Servings
8 servings
From the Recipe Creator:
This seemingly exotic dish is simple, vegan, healthy and hearty. The peanut butter blends beautifully with the sweetness of the squash and Thai seasonings. You can also serve this soup without pureeing it first. —Kayla Capper, Ojai, California
Nutrition Facts:
3/4 cup: 181 calories, 12g fat (4g saturated fat), 0 cholesterol, 470mg sodium, 16g carbohydrate (5g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 1 starch, 1 high-fat meat, 1 fat.
Peanut butter and Thai seasonings are the perfect contrast to the sweet, starchy squash in this slow-cooker soup. Letting the flavors meld together in the slow cooker creates a better depth of flavor, whether you blend the ingredients to a creamy finish or leave the bite-sized squash as is.
13/44
Lasagna Soup
Skill Level
Beginner
Total Time
30 min
Servings
8 servings (about 2-3/4 quarts)
From the Recipe Creator:
All the traditional flavors of lasagna come together in this heartwarming bowl of comfort. —Sheryl Olenick, Demarest, New Jersey
Nutrition Facts:
1-1/3 cups: 280 calories, 7g fat (3g saturated fat), 41mg cholesterol, 572mg sodium, 35g carbohydrate (8g sugars, 4g fiber), 20g protein. Diabetic Exchanges: 2 vegetable, 2 lean meat, 1-1/2 starch.
No matter how much I love lasagna, it’s a time-consuming and indulgent dish that’s not ideal for eating regularly. This lasagna soup, however, can be added to the rotation with its quick assembly and impressive nutrient profile. Lean ground beef adds protein and texture, while all the produce adds vitamins and minerals.
14/44
Creamy Chicken and Rice Soup
Skill Level
Beginner
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I came up with this creamy chicken rice soup recipe while making some adjustments to a favorite stovetop chicken casserole. We like this soup for lunch with crisp rolls and fresh fruit. —Janice Mitchell, Aurora, Colorado
Nutrition Facts:
1-1/4 cups: 312 calories, 9g fat (3g saturated fat), 71mg cholesterol, 699mg sodium, 26g carbohydrate (6g sugars, 1g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
This chicken and rice soup is creamy, but not because of heavy cream. Combining flour and evaporated milk thickens this soup to a creamy texture without packing in calories or fat. You can get in a few other nutrients by swapping in brown or wild rice for the white rice.
15/44
Hearty Vegetable Soup
Skill Level
Intermediate
Total Time
1 hour 45 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
A friend gave me the idea to use V8 juice in vegetable soup because it provides more flavor. My best vegetable soup recipe is perfect to prepare on a crisp autumn afternoon. —Janice Steinmetz, Somers, Connecticut
Nutrition Facts:
1 cup: 105 calories, 2g fat (0 saturated fat), 0 cholesterol, 488mg sodium, 20g carbohydrate (9g sugars, 5g fiber), 4g protein. Diabetic Exchanges: 1 starch.
If you struggle to eat enough veggies, this soup solves your problems. Loaded with a mixture of fresh and frozen vegetables as well as garbanzo beans and V8 juice, this soup is a great way to “eat the rainbow.” The recipe is also one of the best soups for freezing, so make a big batch and warm it up for easy lunches throughout the week.
16/44
Beef Barley Soup
Skill Level
Beginner
Total Time
2 hours 10 min
Servings
9 servings (2-1/4 quarts)
From the Recipe Creator:
This hearty beef barley soup is a favorite menu item in our house throughout the year. Everyone savors the flavor. —Elizabeth Kendall, Carolina Beach, North Carolina
Nutrition Facts:
1 cup: 133 calories, 4g fat (1g saturated fat), 28mg cholesterol, 859mg sodium, 10g carbohydrate (2g sugars, 2g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 1/2 starch, 1/2 fat.
Warm up on a cold day with a hearty bowl of beef barley. Top round steak is the cut of steak used for this specific recipe, and it makes for a nice change of pace compared to soups that use ground beef. We offer tips on cooking this soup in the slow cooker or Instant Pot too. Pick any version that suits your schedule!
17/44
Slow-Cooker Split Pea Soup
Skill Level
Beginner
Total Time
8 hours 15 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
When I have leftover ham in the fridge, I always like to make this soup. Just throw the ingredients in the slow cooker, turn it on and dinner prep is done. —Pamela Chambers, West Columbia, South Carolina
Nutrition Facts:
1 cup: 266 calories, 2g fat (1g saturated fat), 21mg cholesterol, 728mg sodium, 40g carbohydrate (7g sugars, 15g fiber), 23g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat.
This dump-and-go slow-cooker soup is soulwarming and so, so easy to put together. Dried split peas add a tender texture and a sweet, slightly earthy flavor. Smoked ham gives each bite a smoky finish. While this soup isn’t terribly high in sodium as written, you can reduce it even further by using a reduced-sodium ham and seasoning the soup as you like.
18/44
Navy Bean Soup
Skill Level
Intermediate
Total Time
2 hours 15 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
My family loves navy bean soup! Beans were a commodity you did not survive without in the 1930s. This excellent navy bean and ham soup is a real family favorite, and I make it often. —Mildred Lewis, Temple, Texas
Nutrition Facts:
1 cup: 244 calories, 2g fat (0 saturated fat), 8mg cholesterol, 410mg sodium, 42g carbohydrate (5g sugars, 10g fiber), 18g protein. Diabetic Exchanges: 3 starch, 2 lean meat, 1 vegetable.
Dried beans are an incredibly underrated superfood. They add protein and fiber to this soup, stay fresh in the pantry and cost just pennies per serving. Since the beans will need time to soak, plan ahead for this soup.
19/44
Chicken Lentil Soup
Skill Level
Beginner
Total Time
55 min
Servings
8 servings (2 qt.)
From the Recipe Creator:
What do you do when you fall in love with a guy who's as attached to his mom's favorite soup as you are to yours? Why, you figure out a way to combine them, of course! The love of my life says his mom's lentil soup was beyond perfection. I feel the same way about my mom's chicken soup. And now our Sunday soup tradition is a melange of both, seamlessly blended into something totally new and totally us! —Jodi Taffel, Altadena, California
Nutrition Facts:
1 cup: 265 calories, 5g fat (1g saturated fat), 63mg cholesterol, 843mg sodium, 23g carbohydrate (4g sugars, 4g fiber), 32g protein.
Warm spices like cumin, thyme and smoked paprika add plenty of flavor to this wholesome soup. The longer it sits, the more the flavors meld together. We use chicken stock in this recipe, but if you’ve just made a few batches of homemade chicken broth, you can use that too.
20/44
Chicken Tortellini Soup
Skill Level
Beginner
Total Time
30 min
Servings
8 servings (about 2 quarts)
From the Recipe Creator:
This recipe puts a different spin on traditional chicken noodle soup. I like to use cheese tortellini instead of plain noodles for a pleasant and filling change of pace. This easy creation has become a family favorite that I count on often. —Jean Atherly, Red Lodge, Montana
Nutrition Facts:
1 cup: 170 calories, 4g fat (2g saturated fat), 37mg cholesterol, 483mg sodium, 20g carbohydrate (2g sugars, 3g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 1 starch.
If you’re looking for a low-calorie, balanced soup that will keep you full for a few hours, you’ve found it. The cheesy tortellini pairs perfectly with the mixed veggies, herbs, broth and cubed chicken. A bowl of this soup will stick with you without feeling too heavy.
21/44
Tomato Soup
Skill Level
Beginner
Total Time
50 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
Creamy, rich and bursting with brightness, this soup is the ultimate sidekick to a grilled cheese sandwich. —Josh Rink, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 104 calories, 5g fat (2g saturated fat), 6mg cholesterol, 572mg sodium, 15g carbohydrate (10g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 fat.
Forget the canned stuff and make a big batch of our favorite homemade tomato soup. This recipe sneaks in an extra layer of flavor and nutrients by combining carrots with tomatoes. In only 30 minutes, you’ll have the perfect healthy pairing for a side salad and grilled cheese sandwich.
22/44
Senate Bean Soup
Skill Level
Intermediate
Total Time
4 hours 15 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
Chock-full of ham, beans and celery, this hearty soup makes a wonderful meal at any time of the year. Freeze the bone from a holiday ham until you're ready to make this soup. And then, once prepared, it freezes well for a great make-ahead supper! —Rosemarie Forcum, White Stone, Virginia
Nutrition Facts:
1 cup: 219 calories, 3g fat (1g saturated fat), 11mg cholesterol, 342mg sodium, 36g carbohydrate (3g sugars, 10g fiber), 15g protein. Diabetic Exchanges: 2 starch, 2 lean meat.
Have a cup of soup with a side of history! This dish has been served every day in the Senate since the early 1900s. Mashed potatoes thicken the base of the soup, while ham hocks infuse it with briny flavor.
23/44
Creamy Corn Crab Soup
Skill Level
Beginner
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
This creamy soup recipe is fast, easy and very tasty. Corn is the real star in this delectable recipe, and crabmeat makes it a little more special. The soup will get high marks from both busy cooks and lovers of flavorful homemade food.
Nutrition Facts:
1-1/4 cups: 219 calories, 6g fat (3g saturated fat), 44mg cholesterol, 702mg sodium, 33g carbohydrate (6g sugars, 3g fiber), 10g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 fat.
Using canned crabmeat keeps the cost of this soup low but doesn’t detract from the taste or the health benefits. The flavor is similar to seafood bisque, but the ingredients are simple. Instead of heavy cream, the soup uses whole milk and blended potatoes to add a luxurious texture.
24/44
Vegetable Lentil Soup
Skill Level
Beginner
Total Time
4 hours 45 min
Servings
6 servings (about 2 quarts)
From the Recipe Creator:
Here’s a healthy slow-cooker soup that’s ideal for vegetarians and those watching their weight. Butternut squash and lentils make it hearty, while herbs and other veggies round out the flavor. —Mark Morgan, Waterford, Wisconsin
Nutrition Facts:
1-1/3 cups: 217 calories, 1g fat (0 saturated fat), 0 cholesterol, 685mg sodium, 45g carbohydrate (11g sugars, 8g fiber), 11g protein.
This vegetarian soup will stick with you thanks to the fiber-filled lentils and starchy squash. Even meat-eaters will love that you can enjoy a big bowl of this soup for just 217 calories. Use it as a side dish for a light lunch or dinner.
25/44
White Bean Soup with Escarole
Skill Level
Beginner
Total Time
50 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
Pantry staples make this healthy soup oh, so simple to prepare. When I can't find escarole, I use fresh spinach. Just add it to the soup pot moments before serving. —Gina Samokar, North Haven, Connecticut
Nutrition Facts:
1 cup soup with 1-1/2 teaspoons cheese: 174 calories, 3g fat (1g saturated fat), 2mg cholesterol, 572mg sodium, 28g carbohydrate (3g sugars, 8g fiber), 9g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 lean meat, 1/2 fat.
This Mediterranean-style soup uses escarole, a bitter green that’s rich in nutrients, to help round out the acidity of the tomatoes. If you can’t find escarole, swap in spinach or kale.
26/44
Seafood Soup
Skill Level
Beginner
Total Time
1 hour 10 min
Servings
6 servings
From the Recipe Creator:
Salmon, shrimp and loads of chopped veggies make this chowder a hearty, herby meal-in-a-bowl. It's just the perfect homemade fish soup. —Valerie Bradley, Beaverton, Oregon
Nutrition Facts:
1 cup: 213 calories, 9g fat (1g saturated fat), 74mg cholesterol, 525mg sodium, 12g carbohydrate (5g sugars, 3g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1/2 fat.
If you’re trying to add more seafood to your diet but you don’t love it on its own, simmer it in soup! With salmon and shrimp cooked in an herb-infused tomato broth, this recipe is very tomato-forward rather than fishy.
27/44
Borscht Soup
Skill Level
Beginner
Total Time
50 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
My mother used to make this hearty soup from her garden's bountiful crop of beets and other vegetables. —Ruth Andrewson, Leavenworth, Washington
Nutrition Facts:
1 cup: 48 calories, 2g fat (1g saturated fat), 4mg cholesterol, 375mg sodium, 7g carbohydrate (5g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
This traditional Eastern European soup gets its vibrant red color from beets, a root vegetable loaded with antioxidants, vitamins and minerals. Simmered in beef stock and served up with vegetables like carrots, onions and cabbage, borscht soup has a rich flavor while adding less than 50 calories per cup to your meal.
28/44
Vegetable Barley Soup
Skill Level
Beginner
Total Time
8 hours 30 min
Servings
12 servings (3-3/4 quarts)
From the Recipe Creator:
You'll love this delicious meatless soup brimming with veggies and barley. The plus is that it's good for you too! —Mary Tallman, Arbor Vitae, Wisconsin
Nutrition Facts:
1-1/4 cups: 135 calories, 0 fat (0 saturated fat), 0 cholesterol, 689mg sodium, 31g carbohydrate (8g sugars, 5g fiber), 4g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable.
This soup is low-calorie, hearty and packed to the brim with vegetables. It should be added to your meatless Monday meal rotation ASAP. While the soup has nine different ingredients, it’s pretty forgiving and customizable, so use what you have on hand.
29/44
Ham Bone Soup
Skill Level
Beginner
Total Time
1 hour 45 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
This old-fashioned version of ham and bean soup starts with dried navy beans, but you could start with great northern beans instead. The first soak of the beans softens them, but they won't get tender until after they are simmered in the second step. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 230 calories, 4g fat (1g saturated fat), 25mg cholesterol, 521mg sodium, 31g carbohydrate (3g sugars, 8g fiber), 20g protein. Diabetic Exchanges: 2 starch, 2 lean meat.
It’s hard to believe that this rich and meaty soup is actually good for you! With 8 grams of fiber and 20 grams of protein in every cup, this is a hearty soup. While it does have small bits of carrot, celery and onion, you can always add a handful of baby spinach at the end to give this soup an extra nutrient boost!
30/44
Slow-Cooker Butternut Squash Soup
Skill Level
Intermediate
Total Time
6 hours 30 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
Much of the work for this soup can be done in advance, and it keeps all day in the slow cooker. The recipe can be doubled easily if you’re feeding a crowd. Once you’ve tried it, try mixing it up—add sage or savory with the thyme, or replace the thyme with nutmeg. For a vegan version, replace the chicken broth with vegetable broth. —Jennifer Machado, Alta, California
Nutrition Facts:
1 cup: 124 calories, 2g fat (0 saturated fat), 2mg cholesterol, 616mg sodium, 27g carbohydrate (6g sugars, 6g fiber), 3g protein. Diabetic Exchanges: 2 starch.
Squash and potatoes give this soup a creamy texture without any extra cream. It’s low in calories and high in nutrients, especially vitamin C and vitamin A, two vitamins that help support a healthy immune system. This is the perfect addition to any cold-weather meal.
31/44
Potato Leek Soup
Skill Level
Beginner
Total Time
45 min
Servings
8 servings
From the Recipe Creator:
My family and I crave steaming bowls of potato leek soup on many cold winter evenings, but we don't want the butter and fat content of regular soup recipes. So I created this lighter version. I have shared it with many folks, and everyone who has tried it loves the robust, satisfying flavor. —Christine Frye, Odessa, Missouri
Nutrition Facts:
1 cup: 193 calories, 4g fat (1g saturated fat), 3mg cholesterol, 593mg sodium, 32g carbohydrate (10g sugars, 3g fiber), 9g protein. Diabetic Exchanges: 2 starch, 1/2 fat.
A quick roux gives this potato soup a creamy, thick texture, which makes it hard to believe that each cup has only 193 calories. This recipe is much lighter than the traditional French classic but doesn’t sacrifice flavor.
32/44
Pressure-Cooker Black Bean Soup
Skill Level
Beginner
Total Time
25 min
Servings
6 cups
From the Recipe Creator:
Life can get really crazy with young children, but I never want to compromise when it comes to cooking. This recipe is healthy and so easy thanks to my one-pot cooker! —Angela Lemoine, Howell, New Jersey
Nutrition Facts:
3/4 cup: 125 calories, 1g fat (0 saturated fat), 0 cholesterol, 517mg sodium, 22g carbohydrate (4g sugars, 5g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch.
Black beans add fiber, protein and iron to this soup, and a scoop of fresh corn on top adds a restaurant quality finish with a pop of sweetness. Turn up the heat with any of your favorite hot sauces.
33/44
Matzo Ball Soup
Skill Level
Intermediate
Total Time
1 hour 55 min
Servings
12 servings (4-1/2 quarts)
From the Recipe Creator:
This traditional matzo ball soup recipe is worth the extra effort. If you prefer, you can add egg noodles instead of matzo balls to this Jewish chicken soup. —Julia Sherman, New Market, Tennessee
Nutrition Facts:
1-1/2 cups: 160 calories, 6g fat (1g saturated fat), 73mg cholesterol, 509mg sodium, 11g carbohydrate (3g sugars, 2g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1/2 fat.
Matzo ball soup is a traditional Jewish food, but we can all enjoy the comfort it brings. The doughy matzo dumplings combined with herbed chicken broth, lean chicken and plenty of vegetables make a cold-weather soup that’s surprisingly low in calories.
34/44
Pork Chop Soup
Skill Level
Beginner
Total Time
45 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
This hefty and full-flavored pork soup is perfect for cold winter days. It's a fast and fuss-free family favorite. —Dave Bock, Auburn, Washington
Nutrition Facts:
1 cup: 192 calories, 11g fat (4g saturated fat), 36mg cholesterol, 510mg sodium, 12g carbohydrate (6g sugars, 1g fiber), 11g protein. Diabetic Exchanges: 1 starch, 1 medium-fat meat, 1/2 fat.
Beef, chicken and vegetables often take center stage in healthy soup recipes, but pork is the superstar here. Low in fat and high in protein, pork loin chops are combined with sausage, veggies, chopped apples, broth and Chinese five-spice powder for a flavorful, quick dish.
35/44
General Tso's Stew
Skill Level
Beginner
Total Time
2 hours 10 min
Servings
6 servings
From the Recipe Creator:
I love Asian food and wanted a chili-like soup with the distinctive flavors of General Tso’s chicken. The slow cooker makes this super easy, and you can use any meat you like. It’s wonderful with turkey, a ground meat or leftover pork. —Lori McLain, Denton, Texas
Nutrition Facts:
1 cup: 222 calories, 9g fat (2g saturated fat), 67mg cholesterol, 791mg sodium, 10g carbohydrate (5g sugars, 2g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 fat.
There are minor differences between soups, stews and chilis, so we’ll lope this one in with the bunch. General Tso’s stew is a fun and interesting way to use up any leftover cooked chicken or turkey and takes just 10 minutes of prep while the slow cooker does the rest of the work.
36/44
Pumpkin-Coconut Soup
Skill Level
Beginner
Total Time
45 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
Thai food lovers will go crazy for this soup. The combination of onion, coconut milk and spices creates deep flavor. —Susan Hein, Burlington, Wisconsin
Nutrition Facts:
1 cup: 91 calories, 5g fat (3g saturated fat), 5mg cholesterol, 556mg sodium, 9g carbohydrate (4g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 1 fat, 1/2 starch.
If you enjoy Thai flavors, you’ll love the combo of coconut milk, pumpkin, and warm spices like ginger, cinnamon and nutmeg. With less than 100 calories per cup and a full flavor profile, this soup is the ideal side to other winter or fall recipes.
37/44
Slow-Cooker Minestrone
Skill Level
Beginner
Total Time
6 hours 50 min
Servings
12 servings (4 quarts)
From the Recipe Creator:
There's nothing quite like the comfort of warm homemade soup, and it's even better when your slow cooker does most of the work for you! This minestrone is easy to put together but has all the flavor of a high-effort dish. —Erin Raatjes, New Lenox, Illinois
Nutrition Facts:
1-1/3 cups: 165 calories, 1g fat (0 saturated fat), 0 cholesterol, 813mg sodium, 33g carbohydrate (6g sugars, 6g fiber), 7g protein.
What’s better than a bowl of minestrone? A bowl of minestrone easily made in the slow cooker. Just a little chopping and the opening of some cans are all you need to do to prep this veggie-packed, nutrient-rich soup.
38/44
Beef Noodle Soup
Skill Level
Beginner
Total Time
25 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
This delicious soup takes only minutes but tastes as if it has been simmering all day! —Margery Bryan, Moses Lake, Washington
Nutrition Facts:
1 cup: 144 calories, 5g fat (2g saturated fat), 32mg cholesterol, 804mg sodium, 11g carbohydrate (5g sugars, 2g fiber), 12g protein.
For a soup that uses only six ingredients, this beef noodle soup has a deep, savory flavor that’s much more complex than the recipe. To have more control over the salt, use no-salt-added tomatoes and broth and then add the salt to your liking as the soup simmers.
39/44
Chicken Cabbage Soup
Skill Level
Intermediate
Total Time
45 min
Servings
10 servings
From the Recipe Creator:
Get cozy with this hearty chicken soup with cabbage. Packed full of veggies, it's a wonderful recipe to use up the ingredients you have on hand. Consider adding turnips, rutabagas or frozen peas. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 114 calories, 5g fat (1g saturated fat), 25mg cholesterol, 677mg sodium, 8g carbohydrate (2g sugars, 1g fiber), 10g protein. Diabetic Exchanges: 1 lean meat, 1/2 starch, 1/2 fat.
Chicken cabbage soup is loaded with ingredients to support a healthy immune system. Cabbage, carrots, celery, onions, potatoes, herbs and garlic give this soup an antioxidant and nutrient boost that will support your health all winter long if you make it regularly.
40/44
Slow-Cooker Black Bean Soup
Skill Level
Beginner
Total Time
6 hours 15 min
Servings
8 servings
From the Recipe Creator:
I love a recipe that is both full of nutrients and hands-off so I can spend time with my children. This soup is healthy and so easy, thanks to the slow cooker! —Angela Lemoine, Howell, New Jersey
Nutrition Facts:
3/4 cup: 117 calories, 1g fat (0 saturated fat), 0 cholesterol, 616mg sodium, 21g carbohydrate (3g sugars, 5g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch.
Black beans have a meaty, savory flavor and texture that’s hard to get from other beans. Shredded cheese, sour cream, hot sauce, avocado and a squeeze of fresh lime make amazing complementary toppings.
41/44
Dill Chicken Soup
Skill Level
Beginner
Total Time
30 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
I could eat soup for every meal of every day, all year long. I particularly like dill and spinach—they add a brightness to this light and healthy soup. —Robin Haas, Jamaica Plain, Massachusetts
Nutrition Facts:
1-1/3 cups: 198 calories, 6g fat (1g saturated fat), 31mg cholesterol, 681mg sodium, 20g carbohydrate (4g sugars, 5g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 0.500 fat.
Lean chicken, whole grain pasta and vegetables give this soup its top-tier nutrition, while adding dill lends a pop of brightness in flavor and color. It’s not an herb you typically see added to soup, but we wish it were used more!
42/44
Lemon Chicken Orzo Soup
Skill Level
Beginner
Total Time
45 min
Servings
6 servings (2-1/2 quarts)
From the Recipe Creator:
My husband is Greek, so I'm always trying new Mediterranean recipes. This lemon chicken orzo soup is his favorite dish that I make. Serve it with a little feta or Parmesan and a side of toast. —Kristine Kosturos, Olympia, Washington
Nutrition Facts:
1-2/3 cups: 223 calories, 6g fat (1g saturated fat), 31mg cholesterol, 630mg sodium, 23g carbohydrate (2g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1 fat.
Orzo is a bit more nutrient-dense and higher in protein than other types of pasta, and it adds the perfect hearty texture to this lemon chicken soup. Each 1-2/3 cup serving has 223 calories, 5 grams of fiber and 17 grams of protein to keep you full and satisfied.
43/44
Greens and Beans Turkey Soup
Skill Level
Beginner
Total Time
2 hours 45 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
On winter evenings, we like nothing better than a piping hot bowl of soup. This soup uses a turkey carcass to make a flavorful stock. —Susan Albert, Jonesburg, Missouri
Nutrition Facts:
1 cup: 105 calories, 2g fat (0 saturated fat), 22mg cholesterol, 568mg sodium, 10g carbohydrate (1g sugars, 3g fiber), 10g protein. Diabetic Exchanges: 1 lean meat, 1/2 starch.
Greens and beans are an incredibly nutrient-rich and satisfying side dish, so it’s not surprising that adding the combo to turkey soup is equally as healthy and delicious. Make this recipe after a turkey dinner, simmering the flavors and nutrients out of the turkey carcass that might otherwise be tossed in the trash.
44/44
Spicy Peruvian Potato Soup
Skill Level
Intermediate
Total Time
4 hours 35 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
This robust Peruvian soup (known as locro de papa) has the comfort of potatoes and the warming spiciness of chiles. Light enough for a simple lunch, the soup is also satisfying served as a dinner meal. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 153 calories, 5g fat (1g saturated fat), 7mg cholesterol, 472mg sodium, 23g carbohydrate (3g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
Serrano peppers add a kick of heat to this soup to warm you up. They can also boost your metabolism when eaten regularly in moderation. If you want a little less heat, skip the serrano pepper or use something a bit more mild.
Healthy Soup Recipes FAQs
What are the best healthy vegetable soup recipes?
Vegetable barley or vegetable lentil soups and minestrone are all packed with vegetables for a low-calorie, nutrient-dense meal. Soups that are broth-based tend to be healthier than creamy soups, and those filled with leafy greens and lean proteins can aid your health.
Is it healthy to eat soup?
Soups can be an incredibly nutritious option, especially when they include plenty of vegetables and lean protein options like chicken, turkey, seafood, tofu or beans. As with anything, moderation is always best if you enjoy saltier, creamy soups.
How do you make soup recipes healthier?
Reducing the amount of heavy cream and cheese you use, choosing lower-sodium broth and canned foods, and adding more vegetables to your soups can make them healthier. Rather than processed ingredients, the more whole foods you can use the better.
