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These delicious weight loss soups are a must if you plan to get in the shape and feeling better for summer. They’re light, vegetarian, hearty and contain LESS THAN 200 CALORIES PER SERVING!
A big bowl of one of these freshly made soups will not only make a satisfying meal, but it will keep you fuller for longer and, given the low-calorie content, it will help you reach your weight loss goals!
And healthy and low-calorie doesn’t mean you’ll miss out on great flavor, not at all.
Added bonus? They’re packed with wholesome ingredients, they give you a big portion of your recommended 5-a-day and the whole family will love them.
Pick from one of these delicious and low-calorie soup ideas, including classic recipes like roasted vegetable soups, minestrone or mushroom soup, the hearty bean or lentil soups that make a meal in themselves, to the more exotic vegetable soups with curry and coconut flavors.
Make up a big batch, take it to work or freeze it for later.
They all taste and look amazing!
Disclaimer: the nutrition values are based on an online nutrition calculator. It’s an estimate only and it should not be considered as a substitute for a professional nutritionist’s advice. Please see my disclosure policies.
1. VEGETARIAN CABBAGE SOUP by The Clever Meal
Calories: 146
This warming and tasty vegetarian cabbage soup is one of the healthiest and cheapest soup recipes ever, and it’s loaded with flavor and texture!
2. SPICY PUMPKIN AND CARROT SOUP by The Clever Meal
Calories: 107
This luscious spicy pumpkin carrot soup is packed with flavor and texture: the delicious pumpkin and carrot make an irresistible orange creamy soup, while curry, turmeric, and chili flakes are perfect to jazz up that delicate and sweet flavor.
3. CREAMY CARROT AND GINGER SOUP WITH TURMERIC by The Clever Meal
Calories: 137
This bright vibrantly spiced creamy carrot and ginger soup makes the perfect detox winter warmer. Not only is this weight loss soup satisfying and nourishing, but it’s easy to digest, and uses amazing anti-inflammatory and detox ingredients.
4. VEGAN WHITE BEAN & KALE SOUP by The Clever Meal
Calories: 191
This low-calorie white bean kale soup made with cannellini beans, everyday vegetables, lots of fresh kale, and pantry seasonings. It’s budget-friendly, nutrition-packed comfort food. White bean and kale soup is a great way to get all the fiber in one meal!
5. CREAMY VEGAN SPINACH SOUP WITH LEMON by The Clever Meal
Calories: 96
Looking for delicious weight loss soups? This low-calorie vegan spinach soup is perfect, creamy and packed with nutrients. No half and half, no butter, no sour cream, only a potato and plenty of spinach.
6. TUSCAN WHITE BEAN SOUP by A Simple Palate
Calories: 128
This Tuscan White Bean Soup is an easy vegetable soup made with sautéed veggies, tomatoes, white beans, in a hearty tomato & vegetable broth! It has so much flavorful, is easy to throw together, and is a soup you will make on repeat once you try it.
7. ROASTED SWEDE SOUP (ROUTABAGA SOUP) by Little Sunny Kitchen
Calories: 54
Healthy and weight loss roasted swede soup made in under half an hour. This soup contains your 3 a day, and it’s made with very simple ingredients. It’s a wonderful winter warmer! So creamy, tasty, and cozy.
8. INSTANT POT MINESTRONE SOUP by Spice Cravings
Calories: 167
This tasty and hearty Italian soup is a delicious blend of vegetables, herbs and fiber-rich beans simmered in a tomatoey broth. Add quinoa instead of pasta, to boost the protein and make it gluten-free. The whole family will love it!
9. CREAMY CAULIFLOWER SOUP by Real + Vibrant
Calories: 142
This cozy, warm soup with this creamy cauliflower soup is low calories and loaded with veggies. This smooth, creamy and delicious soup is a perfect addition to any meal, or can be enjoyed alone, and made ahead of time!
10. HEALTHY MUSHROOM SOUP by The Clever Meal
Calories: 213 (I know, I said max 200 calories, but this is so good!)
There’s nothing better than a creamy and healthy mushroom soup once the weather starts getting cooler. It’s insanely delicious, packed with nutrients, inexpensive, and ready in 25 minutes. You will love it!
11. BEET SOUP by Downshithology
Calories: 145
This delicious beet soup is jam-packed with nutrients and is hearty enough as a main course. A mix of beets, parsnip, ginger, onion and garlic, this blended version is creamy, savory, and rich in flavor.
12. LENTIL QUINOA SOUP by Profusion Curry
Calories: 97
This healthy vegetarian instant pot lentil soup is incredibly comforting, hearty and easy to make. It’s loaded with simple and healthy ingredients, big flavors but low on calories.
13. TOMATO SOUP by Supergolden Bakes
This delicious homemade Tomato Soup is easy to make on the stove, Soup Maker or the Instant Pot. Packed with flavor, vegan or vegetarian.
Calories: 144
14. CURRIED PUMPKIN SOUP by Jennifer Banz
Calories: 163
This Pumpkin Curry Soup is so perfect for warming you up on a cool fall day. This is a dairy-free version and it’s so rich and creamy using coconut milk. Can you believe this is ready in 20 minutes and has only 5.4 net carbs?!
15. THAI COCONUT SOUP by The Kitchen Girl
Calories: 125
This weight loss soup is a scrumptious, plant-based Asian soup loaded with fresh veggies, coconut milk, and flavorful green curry. It’s the ultimate, mildly spiced, comfort food that can be made in the Instant Pot or on the stove.
Delicious, creamy and low-calories.
16. ZUCCHINI CURRIED SOUP RECIPE by A Fork’s Tale
This low-calorie zucchini curry soup is so creamy and flavorful you would never guess it was healthy for you. It is simple to make and absolutely delicious.
Calories: 89
If you feel the need to revitalize your body (as I do!), try one of these inspiring healthy and weight loss soup recipes. They are easy to make, budget-friendly, and perfect for everyone.
Get all the antioxidants and vitamins, reduce the calories, set your body back to rights, and get ready for a well-deserved summer break!
15 HEALTHY WEIGHT LOSS SOUPS (UNDER 200 CALORIES PER SERVING).
Instructions
- Choose your favorite recipe.
- Click on the recipe name and get the full recipe!
- Cook and enjoy some of these delicious low-calorie soups!
Notes
Tom Prouty
Is it possible to get a copy of all of these recipes emailed to me? I have an important engagement coming up in the near future and I would like to maintain a “Healthy Soup” diet in order to lose 20 pounds. I will document my progress for you for your use.
Let me know,please.
Tom Prouty
Katia
Hi Tom, I’m afraid that’s not possible, sorry.
FYI, keep in mind that this is just a collection of low calorie soup recipes that comes from this website and other websites as well, and the calorie content is an estimate only and it should not be considered as a substitute for a professional nutritionist’s advice. You might want to ask for medical advice if you need to loose a specific amount of weight. Good luck! : )
Geoffrey Antoine
Hello there, I just made the creamy carrot ginger and turmeric soup and I have to say my wife and I enjoyed it very much and will be making it often. Thank you.
Katia
I’m so pleased to hear that, you’ve just made one of my fav soups!
Thanks so much for sharing your lovely feedback. : )
CHANDRAGIRI nagendra prasad
Perfect low-calorie recipes for healthy weight loss and thank you for sharing your thoughts. Today my meal prepared with your recipe.
Katia
Brilliant, thanks for your feedback!
Cheers x
Jivan Dios
Just made the white bean and kale soup. Soo yummy!
Katia
I’m so pleased, that’s one of my favorite soups… Thanks for sharing your feedback, Jivan! x
Amber Kendall
I made the carrot ginger soup yesterday. It needed more flavour after it was all blended so I added a teaspoon of curry powder, 1/8 tsp of cracked black pepper, 1/4 tsp each of garlic and onion powders and 1/8 tsp of seasoning salt. Those additional seasonings helped balance the sweetness of the carrots and kicked the overall flavour up a notch. I found an extra touch of broth was needed after blending as well – it was a baby food consistency without a bit of extra liquid. Overall a tasty and easy low calorie option. I do feel that it would benefit from a couple extra tbs of coconut milk (if using a low fat coconut milk as I did) but I kept it low calorie and used what the recipe suggested. Thanks!
Katia
You’re very welcome, Amber! Glad you liked it, and thanks for taking the time to share your feedback. x
R
These recipes are tasty but frustrating, all the ones I’ve clicked don’t have portions for ingredients. I don’t like eyeballing how many carrots, onions to kale ratio etc on a new recipe. It also makes calculating the calories harder as there’s not a standard recipe, just a list of ingredients with instructions if you get the ratios right. This would be perfect with weight / portion measurements for ingredients.
Katia
I understand your frustration. These lovely recipes come from different sources, and I don’t have full control on each recipe card. I usually use grams to be more precise, but it’s not very common.
However, please keep in mind that the nutritional values are estimates only. x
Cleo
I thought the same at first!! They do have portions it’s just really, really far down in each of the websites. It shows the picture, list, notes etc…then keep scrolling and eventually it gives exact amounts required of each ingredient. I know because I have just made screenshots of them so I can buy all the ingredients when next at the supermarket!! There is no way I would cook any of them by just eyeballing!! Think there was only one I couldn’t find the exact amounts for and that was one of the later simple cauliflower ones!
river
One of the soups linked (the white bean and kale soup) is actually 363 calories if you click the recipe. It’s listed as 46 calories. Disappointing 🙁
Katia
I’m sorry if the nutritional values are changed in the meanwhile, I didn’t notice that, but I’ll be amending this one for sure. Thanks so much for your comment x
Lenda Hanley
Sorry if I missed this. But how big are the servings?
Katia
Hi Lenda, I guess they’re supposed to be medium bowl sizes. But please keep in mind this is a collection of recipes from different sources x
Z
Couple of Quick soup questions:
Best way to store?
His long can they be stored? Frozen? Etc
Thanks!
Katia
Hi! Most of the soups keep well in the fridge for at least a couple of days and some are freezable too. However, this is a collection of recipes from different blogs, not just mine, you might want to check the recipes you like and see storage instructions and tips for those soups 😊
Kathie
Seems like the source websites indicate a much higher calorie count. :-/
Katia
Heye Kathie, thanks for your comment, I’m going to fix it x
Leanne
Just finished my meal of the Thai coconut soup OMG!!! Absolutely beautiful I can’t believe it’s so low in calories. This is definitely a keeper thank you.
Katia
Thank you for sharing your feedback, Leanne, I’m so pleased you enjoyed the recipe! X
Ashley
Unfortunately, it’s not. If you go to the website, it says there are 125 calories. I don’t know where Katia got 51.
Katia
Hi! To be honest I wrote the calorie amount for that soup more than 2 years ago, probably the author has changed something in the recipe and updated the nutritional values, something I wasn’t aware of.
I’ve just amended the calorie count now. Hope this helps. x