We’re here with 15 delicious weight-loss soup recipes, all under 200 calories. We’ve got you covered with the best in vegan, vegetarian, tomato, and chicken soups, and SO much more! Of course, all these soups are low-calorie and perfect for fast, easy meals you can add to your weight loss journey!
What Are Weight Loss Soups?
What classifies a “weight loss soup”? For this article, I chose low-calorie soup options. You will see the majority of the options below are low-carb because they don’t include noodles. Most of the soups I chose are vegetable soups, and many are vegetarian & vegan-friendly! I’ve found recipes for as low as 22 calories per serving; however, I recommend eating other things with these soups to ensure you’re getting enough calories. These are great starting points to build up to. Feel free to add a slice of toast or some crackers with these recipes if you’re still feeling hungry.
Why Are Soups Good for Weight Loss?
So now you’re probably asking yourself why soups are good for weight loss. First things first, soup often contains a lot of water, which, if you’re going to be on a health kick, is essential. Since the base of the soup is essentially water, you can build up from there. Adding flavour enhancers like chicken stock often doesn’t have much to them; however, just watch out for the sodium. Lastly, when it comes to soup the option to add in veggies is endless, which means you can get all the essential vitamins & nutrients under the sun.Â
My Bias Top Pick
You already know I’m going to pick my own recipe for this one. If you’re looking for a healthy soup option for your weight loss journey, you can’t go wrong with my copy cat minestrone soup. This recipe has a tomato broth, loads of veggies, kidney beans for protein, and your choice of noodles for carbs (I recommend shells, they’re fun).Â
For each recipe below, I’ve included the calories, carbs, fats, and protein, so find the ones that work best for your lifestyle and enjoy! Let’s get started.
Copycat Olive Garden Minestrone Soup
This soup recipe is so easy to make, is packed with veggies & legumes, and is the perfect vegan option to enjoy over the fall and winter months. This recipe is coming at you at just over 200 calories per serving and is sure to keep you full & help you maintain that healthy lifestyle!
By: Your Healthy Beginning
Total Time: 55 minutes
Number of Ingredients: 13
Nutrition:Â Calories: 203 Fat: 3g Carbs: 33g Protein: 10g
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Tortilla Soup with Chicken
Indulge in the delectable goodness of Tortilla Soup with Chicken by Your Healthy Beginning. This hearty yet light dish is a perfect addition to your collection of weight loss soup recipes.
By: Your Healthy Beginning
Total Time: 35 minutes
Number of Ingredients: 12
Nutrition:Â Calories: 136Â Fat: 8g Carbs: 16g Protein: 8g
Vegan Pumpkin Soup
Although this recipe is just above the 200 calorie mark, I promise it’s worth the 10 extra calories per serving. This is my super easy vegan pumpkin soup recipe made with coconut milk to give it a creamy delicious flavour!
By: Your Healthy Beginning
Total Time: 60 minutes
Number of Ingredients: 15
Nutrition:Â Calories: 210 Fat: 12g Carbs: 25g Protein: 1g
Easy Tomato Feta Soup Recipe
If you’re looking for a low-calorie tomato soup recipe, cooking LSL has you covered! If you’re looking to cut back on some of the fat in this recipe try replacing the cream with milk!
By: Cooking LSL
Total Time: 30 minutes
Number of Ingredients: 14
Nutrition:Â Calories: 170 Fat: 13g Carbs: 10g Protein: 4g
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Curried Pumpkin Soup
Total Time: 20 minutes
Number of Ingredients: 10
Nutrition:Â Calories: 163 Fat: 12g Carbs: 8g Protein: 3g
Fat Burning Cabbage Soup
Is this really a weight loss soup recipe article without a weight loss soup with cabbage? This soup is only 22 calories per serving! This is a great option to have, but I do recommend having this with a piece of bread or adding in chicken to give you even more nutritional value!
By: North-South Blonde
Total Time: 35 minutes
Number of Ingredients: 11
Nutrition: Calories: 22 Fat: 1g Carbs: 4g Protein: 1g
Vegetable Soup
A simple vegetable soup is the best way to get your vitamins & minerals in! If you’re looking to make a weight loss soup for vegans & vegetarians replace the chicken stock in this recipe with vegetable stock!
By: Dinner Then Dessert
Total Time: 45 minutes
Number of Ingredients: 14
Nutrition: Calories: 179 Fat: 10g Carbs: 21g Protein: 4g
Spicy Tomato Soup
A spicy twist on a Classic Tomato Soup! This recipe calls for delicious Indian flavours to make it the perfect spicy tomato soup to add to your healthy living journey!
By: The Fiery Vegetarian
Total Time: 15 minutes
Number of Ingredients: 18
Nutrition:Â Calories: 109 Fat: 6g Carbs: 13g Protein: 3g
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Low Carb Chicken Cauliflower Rice Soup
Here’s a great alternative for a low-calorie chicken noodle style soup recipe! Stylish Craving uses cauliflower rice instead of regular rice. This is down by ricing your cauliflower using a special tool! By doing this recipe comes in at only 190 calories!
By: Stylish Craving
Total Time: 35 minutes
Number of Ingredients: 9
Nutrition:Â Calories: 190 Fat: not specified Carbs: 6g Protein: not specified
Vegan Miso Soup
This classic Japenese Soup is another straightforward one to make and an amazing vegan option coming in at 61 calories per serving! If you’re looking for the perfect brothy soup this recipe is your girl!
By: Vegannie
Total Time: 10 minutes
Number of Ingredients: 5
Nutrition:Â Calories: 61 Fat: 2g Carbs: 9g Protein: 4g
Creamy Cauliflower & Broccoli Soup
This Cauliflower & Broccoli Soup gets its creamy consistency from the cauliflower, so there’s no dairy in this recipe! By doing this, the calories can drastically be cut and be a healthy, low-calorie weight loss soup!
By: Carve Your Hunger
Total Time: 30 minutes
Number of Ingredients: 15
Nutrition:Â Calories: 47 Fat: 1g Carbs: 7g Protein: 3g
Vegan Cream of Mushroom Soup
By: Easy Cheesy Vegetarian
Total Time: 15 minutes
Number of Ingredients: 9
Nutrition:Â Calories: 191 Fat: 10g Carbs: 14g Protein: 13g
Creamy Roasted Vegetable Soup
Here is another delicious creamy soup without using any cream or milk! Madalina roasts her vegetables before making this soup, which adds more depth of flavour! This soup is also high in protein with 11g per serving!
By: Healy Eats Real
Total Time: 35 minutes
Number of Ingredients: 13
Nutrition:Â Calories: 173 Fat: 7g Carbs: 19g Protein: 11g
Healthy Corn Chowder
Total Time: 35 minutes
Number of Ingredients: 12
Nutrition:Â Calories: 149 Fat: 3g Carbs: 29g Protein: 4g
Spicy Thai Butternut Squash Soup
A twist on a classic butternut squash soup! This soup uses Thai Curry Paste and Curry Powder to get these bold flavours and only 150 calories per serving!
By: Choosing Chia
Total Time: 50 minutes
Number of Ingredients: 12
Nutrition:Â Calories: 149 Fat: 3g Carbs: 29g Protein: 4g
Lemon Chicken Rice Soup
Here is a great low-calorie option for lemon lovers! With only 8 ingredients, this is a great option for beginner cookers to whip up! This soup also has 11g of protein per serving to keep you feeling full!
By: Jeanette’s Healthy Living
Total Time: 35 minutes
Number of Ingredients: 8
Nutrition:Â Calories: 163 Fat: 5g Carbs: 20g Protein: 11g
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Tuscan White Bean Soup
Total Time: 60 minutes
Number of Ingredients: 15
Nutrition:Â Calories: 121 Fat: 4g Carbs: 18g Protein: 4g
Beet Soup
This Beet Soup is a beautifully coloured soup full of potassium! If you’re looking for a more adventurous soup, this is the one to try!
By: Down Shiftology
Total Time: 40 minutes
Number of Ingredients: 8
Nutrition:Â Calories: 145 Fat: 7g Carbs: 19g Protein: 2g
There are 15 delicious soups you can add to your weight loss journey! Comment below what soup you’ll be trying, and share this article with all your fitness friends on social media for them to enjoy!
