20 delicious Low-calorie soups
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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.
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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.
Low-Calorie Soups
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! 💛
Thanks Katia , for i will try all the soups for this Ramadan ,
You’re very welcome, Nina. : )
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
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! : )
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.
I’m so pleased to hear that, you’ve just made one of my fav soups!
Thanks so much for sharing your lovely feedback. : )
Perfect low-calorie recipes for healthy weight loss and thank you for sharing your thoughts. Today my meal prepared with your recipe.
Brilliant, thanks for your feedback!
Cheers x
Just made the white bean and kale soup. Soo yummy!
I’m so pleased, that’s one of my favorite soups… Thanks for sharing your feedback, Jivan! x
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!
You’re very welcome, Amber! Glad you liked it, and thanks for taking the time to share your feedback. x
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.
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
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!
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 🙁
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
Sorry if I missed this. But how big are the servings?
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
Couple of Quick soup questions:
Best way to store?
His long can they be stored? Frozen? Etc
Thanks!
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 😊
Seems like the source websites indicate a much higher calorie count. :-/
Heye Kathie, thanks for your comment, I’m going to fix it x
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.
Thank you for sharing your feedback, Leanne, I’m so pleased you enjoyed the recipe! X
Unfortunately, it’s not. If you go to the website, it says there are 125 calories. I don’t know where Katia got 51.
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