13 Low Calorie Soup Recipes That Won’t Leave You Hungry

Low calorie soup recipes are about getting deep, satisfying flavor without heavy cream or extra oil. That means the broth matters most, so lean on vegetables, beans, and lean chicken to build body, while stock and aromatics do the heavy lifting. The versions below use that same foundation in thirteen genuinely different directions, from silky purees to brothy bowls with real chew.

Start with the Classic Vegetable Soup for the most traditional bowl, go for the Spicy Black Bean Soup if you want heat, reach for Miso Tofu and Bok Choy when you need something quick, and keep the Cold Cucumber Yogurt Soup in mind for warm days.

Which Low Calorie Soup Should You Make?

Classic Vegetable Soup

This is the one you make when you want a bowl that tastes like a garden and still leaves room for seconds. I go a little heavier on the green beans than most recipes call for.

Ingredients (makes 6 servings)

• Olive oil: 2 tbsp
• Yellow onion, diced: 1 medium
• Carrots, sliced into coins: 3 medium (about 300 g / 2 cups)
• Celery stalks, diced: 3
• Green beans, trimmed and cut into 2.5 cm (1 inch) pieces: 200 g (1 1/2 cups)
• Zucchini, diced: 1 medium (about 200 g)
• Canned diced tomatoes, with their juice: 1 can (400 g / 14 oz)
• Vegetable stock: 1.2 litres (5 cups)
• Dried oregano: 1 tsp
• Salt and black pepper: to taste

Instructions

Step 1: Warm the 2 tbsp olive oil in a large pot over medium heat. You want the oil hot but not smoking, about 1 minute. Slide in the onion, carrots, and celery and cook them for 8 minutes, stirring a few times, until the onion turns translucent and the kitchen smells sweet.

Step 2: Stir in the green beans, zucchini, and 1 tsp oregano. Pour in the canned tomatoes with their juice and the 1.2 litres vegetable stock. You will see the broth turn a deep red-orange right away. Bring it to a boil, then drop the heat so it simmers gently, and cover with a lid.

Step 3: Let the soup simmer for 20 minutes, dipping a spoon in to taste the broth halfway through. The vegetables should soften but the green beans keep a little snap. If it looks too thick for you, add a splash more stock.

Step 4: Taste the broth and season with salt and black pepper. Ladle into deep bowls while the soup is still steaming so you get that first hot sip.

Chicken and Brown Rice Soup

Whole grain brown rice holds up in the simmer better than white rice, and the lemon at the end keeps the lean chicken from tasting flat.

Ingredients (makes 4 servings)

• Olive oil: 1 tbsp
• Boneless, skinless chicken breasts: 450 g (1 lb)
• Brown rice: 150 g (3/4 cup)
• Yellow onion, diced: 1 medium
• Carrots, sliced: 2 medium
• Celery stalks, diced: 2
• Garlic cloves, minced: 3
• Low-sodium chicken stock: 1.5 litres (6 cups)
• Dried thyme: 1 tsp
• Fresh lemon juice: 1 tbsp
• Salt and black pepper: to taste

Instructions

Step 1: Heat the 1 tbsp olive oil in a heavy pot over medium-high heat. Season the 450 g chicken breasts with a pinch of salt and pepper, then lay them in the pot. Sear for 4 minutes a side, until the outside turns light golden; you don’t need to cook them through.

Step 2: Remove the chicken to a plate for a moment. Drop the onion, carrots, celery, and garlic into the same pot and stir everything around for 6 minutes, scraping up the browned bits from the bottom. You will smell the garlic before you can see any color.

Step 3: Pour in the 1.5 litres chicken stock and 150 g brown rice, then drop in the 1 tsp thyme. Bring the liquid to a boil, add back the chicken, and lower the heat so it simmers. Cover and let it cook for 30 minutes; you want the rice almost tender but still slightly firm.

Step 4: Lift the chicken out and pull it into chunks with two forks. Stir the chicken and the 1 tbsp lemon juice back into the pot. You will see the steam rise off the hot meat.

Step 5: Simmer for 3 more minutes so the rice finishes and the broth goes silky. Ladle into wide bowls while the broth is still hot, and pass extra lemon wedges at the table so you can keep the broth bright.

Creamy Cauliflower Soup

This one skips the cream entirely and leans on cauliflower, potato, and almond milk for a thick, savory bowl that still clocks in light. It is for nights when you want comfort without the heaviness.

Ingredients (makes 4 servings)

• Olive oil: 1 tbsp
• Cauliflower, chopped into florets: 800 g (1 large head)
• Yellow onion, chopped: 1 medium
• Garlic cloves, minced: 2
• Russet potato, peeled and diced: 1 small (150 g)
• Vegetable stock: 1 litre (4 cups)
• Unsweetened almond milk: 240 ml (1 cup)
• Nutritional yeast: 2 tbsp
• Salt and black pepper: to taste
• Fresh chives, chopped: 2 tbsp, for serving

Instructions

Step 1: Heat the 1 tbsp olive oil in a large soup pot over medium heat. Add the cauliflower, onion, and garlic and let them cook for 5 minutes, stirring a few times, until the onion softens and the cauliflower smells nutty. You don’t want any color, just a gentle sweat.

Step 2: Stir in the potato and pour over the 1 litre vegetable stock. Bring it to a boil, then turn the heat down and cover. Simmer for 15 to 18 minutes, until the cauliflower is tender enough that you can break it with a spoon.

Step 3: Blend the soup with an immersion blender right in the pot until it is smooth and thick. You can leave a few small florets for texture if that sounds better to you. Stir in the 240 ml almond milk and 2 tbsp nutritional yeast.

Step 4: Warm the soup over low heat for 3 minutes, then season with salt and pepper to your taste.

Step 5: Spoon into bowls and scatter the 2 tbsp chives over the top so you get a fresh bite in every spoonful. Serve hot.

Spicy Black Bean Soup

Chipotle gives this one a smoky heat that builds as you eat, and mashing some of the beans makes the broth thick without any cream.

Ingredients (makes 6 servings)

• Olive oil: 1 tbsp
• Yellow onion, diced: 1 large
• Garlic cloves, minced: 4
• Canned black beans, drained and rinsed: 2 cans (400 g / 14 oz each)
• Chipotle pepper in adobo sauce, minced: 1 small pepper
• Ground cumin: 1 tsp
• Vegetable stock: 1.2 litres (5 cups)
• Fresh lime juice: 2 tbsp
• Salt: to taste
• Fresh coriander, chopped: 1/4 cup, for serving

Instructions

Step 1: Heat the 1 tbsp olive oil in a large pot over medium-high heat. Add the onion and garlic and cook them for 6 minutes, stirring now and then, until the onion turns deep golden at the edges. You want the pan to smell like a taco filling.

Step 2: Stir in the chipotle pepper, 1 tsp cumin, and the drained black beans. Pour in the 1.2 litres vegetable stock and scrape the bottom of the pot so nothing sticks. Bring the liquid to a boil, then lower the heat so you hear it settle into a steady simmer.

Step 3: Cover and cook for 25 minutes, giving it a stir halfway through. The beans will start to soften and slump into the broth. For a thicker bowl, mash a cup of the beans against the side of the pot with your spoon.

Step 4: Blend half the soup in a blender or with an immersion blender, then return it to the pot. You will see the color shift from brown to a deep, smoky red. Squeeze in the 2 tbsp lime juice and taste for salt.

Step 5: Ladle into bowls, top with the coriander, and pass extra lime at the table so you decide how bright it goes.

Hot and Sour Soup

This is a fast, sharp bowl that leans on rice vinegar and white pepper instead of heavy ingredients. The chicken and tofu keep it filling while the cornstarch gives the broth that glossy takeout texture.

Ingredients (makes 4 servings)

• Low-sodium chicken stock: 1.2 litres (5 cups)
• Boneless, skinless chicken breast, thinly sliced: 200 g (7 oz)
• Bamboo shoots, rinsed and sliced: 150 g (1 cup)
• Firm tofu, cubed: 200 g (7 oz)
• Fresh shiitake mushrooms, sliced: 150 g (1 cup)
• Rice vinegar: 3 tbsp
• Low-sodium soy sauce: 2 tbsp
• Cornstarch mixed with 3 tbsp cold water: 2 tbsp
• Eggs, beaten: 2
• White pepper: 1 tsp

Instructions

Step 1: Bring the 1.2 litres chicken stock to a gentle boil in a large pot. Slide in the chicken slices and let them poach for 3 minutes, until they turn white and firm. You can push one with a spoon to check.

Step 2: Add the bamboo shoots, tofu, and shiitake slices. Stir in the 3 tbsp rice vinegar and 2 tbsp soy sauce, then lower the heat so the soup bubbles softly. You will smell the sharp vinegar rise out of the pot.

Step 3: Stir the cornstarch mixture once more and pour it into the soup in a thin stream while you whisk. Keep stirring for 1 minute as the broth turns glossy and thick enough to coat a spoon. If it looks too thick, add a splash of stock.

Step 4: Drizzle the 2 beaten eggs over the surface of the hot soup and do not stir for 15 seconds. Then drag a fork through in slow circles so the egg forms silky ribbons. You will see them float to the top.

Step 5: Season with the 1 tsp white pepper, ladle into warm bowls, and serve hot while you can still feel the pepper.

Tomato Basil Soup

Fresh basil goes in near the end so it keeps its bright, almost peppery smell, and a single teaspoon of sugar rounds the tomato acid without making the soup sweet.

Ingredients (makes 6 servings)

• Olive oil: 1 tbsp
• Yellow onion, chopped: 1 medium
• Carrot, chopped: 1 medium
• Garlic cloves, minced: 2
• Canned whole peeled tomatoes: 2 cans (400 g / 14 oz each)
• Tomato paste: 2 tbsp
• Vegetable stock: 500 ml (2 cups)
• Fresh basil leaves, torn: 1 cup packed
• Sugar: 1 tsp
• Salt and black pepper: to taste

Instructions

Step 1: Warm the 1 tbsp olive oil in a large pot over medium heat. Add the onion, carrot, and garlic and cook for 8 minutes, stirring once or twice, until the vegetables go soft and the onion turns sweet. You want the carrot to add natural sugars to the broth.

Step 2: Pour in the canned tomatoes with their juice, 2 tbsp tomato paste, and 500 ml vegetable stock. Break the whole tomatoes apart with the back of your spoon as the pot comes to a boil. Lower the heat and let it simmer, uncovered, for 20 minutes.

Step 3: Add the 1 cup basil leaves and let them wilt into the hot soup for 2 minutes, exactly when their smell fills the kitchen. Blend with an immersion blender until the soup is smooth, then stir in the 1 tsp sugar. You will notice the aroma shift from sharp to round.

Step 4: Taste and season with salt and black pepper. You want the sharp tomato edge to settle into something round and fragrant. Simmer for 5 more minutes if it tastes too thin.

Step 5: Ladle into bowls and scatter fresh basil leaves over each one so you get a ribbon of green in every spoonful. Serve hot.

Lentil and Spinach Soup

Brown lentils hold their tiny shape through the long simmer, and the spinach goes in at the very end so it stays green instead of turning to mush. This is the sort of soup that eats like a meal.

Ingredients (makes 6 servings)

• Olive oil: 1 tbsp
• Yellow onion, diced: 1 medium
• Carrots, diced: 2 medium
• Dried green or brown lentils, rinsed: 300 g (1 1/2 cups)
• Canned diced tomatoes: 1 can (400 g / 14 oz)
• Vegetable stock: 1.5 litres (6 cups)
• Ground cumin: 1 tsp
• Bay leaf: 1
• Baby spinach: 150 g (5 cups)
• Lemon juice: 1 tbsp

Instructions

Step 1: Heat the 1 tbsp olive oil in a large pot over medium-high heat. Add the onion and carrots and cook for 6 minutes, stirring a few times, until the onion goes soft and starts to brown at the edges. You will see the carrots turn a deeper orange.

Step 2: Stir in the 300 g rinsed lentils, the canned tomatoes, 1 tsp cumin, and the bay leaf. Pour in the 1.5 litres vegetable stock and bring the whole pot to a boil. Skim any foam that rises to the top with your spoon.

Step 3: Lower the heat so the soup simmers and cover with a lid. Cook for 30 to 35 minutes, until the lentils turn tender but still hold their tiny shape. Stir halfway through so you can check the water level.

Step 4: Remove the bay leaf and stir in the 150 g baby spinach a handful at a time. You will see the spinach wilt into threads in under a minute. Squeeze in the 1 tbsp lemon juice and taste.

Step 5: Ladle into deep bowls and serve hot with good bread so you can mop up the last of the broth.

Miso Tofu and Bok Choy Soup

This one comes together fast and tastes light but full, with soft tofu, crisp bok choy, and miso stirred in off the heat so its salty, savory character stays intact.

Ingredients (makes 3 servings)

• Vegetable stock: 1 litre (4 cups)
• White miso paste: 80 g (1/3 cup)
• Firm tofu, cut into small cubes: 300 g (10 oz)
• Baby bok choy, leaves separated: 2 heads
• Shiitake mushrooms, sliced: 100 g (1 cup)
• Green onions, sliced, whites and greens separated: 3 stalks
• Fresh ginger, grated: 1 tbsp
• Rice vinegar: 1 tsp
• Sesame oil: 1 tsp
• Sea salt: to taste

Instructions

Step 1: Pour the 1 litre vegetable stock into a medium pot and warm it over medium heat. Add the ginger and the white parts of your green onions. You want the stock steaming but not boiling hard, about 5 minutes.

Step 2: Add the bok choy and shiitake slices to the pot. Stir once, then let them soften for 4 minutes, until the bok choy stems turn bright green. Drop in the tofu cubes and turn the heat to low so you don’t rough up the tofu.

Step 3: Ladle about 120 ml (1/2 cup) of the hot stock into a small bowl. Whisk the 80 g miso paste into that warm stock until it dissolves, then pour the liquid back into the pot. You must keep the soup below a boil from this point so the miso keeps its flavor.

Step 4: Stir in the 1 tsp rice vinegar and 1 tsp sesame oil. Taste and add a little sea salt only if the miso has not carried the seasoning far enough. Let the soup warm for 2 minutes; you want it below a bubble.

Step 5: Spoon into small bowls and top with the green onion tops so you get fresh crunch in each sip. Serve right away.

Butternut Squash Soup

I like an apple in with the squash because it rounds the sweetness without piling on any sugar. The pumpkin seeds on top give the silky puree a little crunch.

Ingredients (makes 5 servings)

• Butternut squash, peeled and cubed: 900 g (2 lb)
• Yellow onion, chopped: 1 medium
• Apple, peeled and diced: 1 medium
• Olive oil: 1 tbsp
• Vegetable stock: 1 litre (4 cups)
• Fresh thyme leaves: 1 tsp
• Ground nutmeg: 1/4 tsp
• Salt and black pepper: to taste
• Unsweetened almond milk: 120 ml (1/2 cup)
• Pumpkin seeds, toasted: 3 tbsp, for serving

Instructions

Step 1: Heat the 1 tbsp olive oil in a large pot over medium heat. Add the squash, onion, and apple and cook for 10 minutes, stirring a few times, until the squash edges lighten and the onion turns clear. You want a little caramelization on the bottom of the pot.

Step 2: Stir in the 1 tsp thyme and 1/4 tsp nutmeg, then pour in the 1 litre vegetable stock. Bring it to a boil, cover, and lower the heat. Simmer for 20 to 25 minutes, until the squash falls apart when you press a cube against the side.

Step 3: Blend the soup until it is completely smooth. Pour the 120 ml almond milk into the pot and blend again for a few seconds; you will see the color lighten into a pale orange cream. If it is too thick for your liking, add a ladle of stock.

Step 4: Warm the soup over low heat for 3 minutes, then taste and season with salt and black pepper. You want the natural sweetness of the squash and apple to come through, not fight you.

Step 5: Ladle into shallow bowls and scatter the 3 tbsp pumpkin seeds over each one so you get crunch against the silk. Serve hot.

Minestrone Soup

This is the big batch you make when you want lunch covered for a few days, full of beans, pasta, and whatever vegetables are in the drawer. The cannellini beans do a lot of work to make it feel substantial.

Ingredients (makes 8 servings)

• Olive oil: 1 tbsp
• Yellow onion, diced: 1 large
• Carrots, diced: 2 medium
• Celery stalks, diced: 2
• Green beans, cut into 2.5 cm (1 inch) pieces: 150 g (1 cup)
• Canned diced tomatoes: 1 can (400 g / 14 oz)
• Cannellini beans, drained and rinsed: 1 can (400 g / 14 oz)
• Vegetable stock: 1.8 litres (7 1/2 cups)
• Small pasta shapes, like ditalini: 120 g (3/4 cup)
• Salt and black pepper: to taste

Instructions

Step 1: Heat the 1 tbsp olive oil in your largest pot over medium heat. Add the onion, carrots, and celery and cook for 8 minutes, stirring a few times, until they turn soft and golden at the edges. You will hear the pan quiet down as the vegetables release their water.

Step 2: Stir in the green beans, tomatoes, cannellini beans, and 1.8 litres vegetable stock. Bring the mixture to a boil, then lower the heat so it simmers. Cover and cook for 15 minutes, letting the flavors sink in while you get the pasta ready.

Step 3: Add the 120 g pasta and stir once so it does not clump together. Simmer for 10 minutes, until the pasta is tender but still has a little bite. If the soup thickens more than you like, splash in a little water.

Step 4: Taste the broth and season with salt and black pepper. You want the beans to make the soup feel full without weighing down the vegetables. Simmer 3 more minutes so everything comes together.

Step 5: Ladle into big shallow bowls, making sure you get a good mix of beans, pasta, and vegetables in each one. Serve hot with a light dusting of cheese if you keep the portion light.

White Bean and Kale Soup

Kale and white beans are a classic pair for a reason, and a little lemon at the end keeps the deep green leaves from tasting flat. This is the greens-first bowl for when you want something earthy and garlicky.

Ingredients (makes 4 servings)

• Olive oil: 1 tbsp
• Yellow onion, diced: 1 medium
• Garlic cloves, minced: 3
• Cannellini beans, drained and rinsed: 2 cans (400 g / 14 oz each)
• Vegetable stock: 1 litre (4 cups)
• Fresh rosemary sprigs: 2
• Kale, stems removed and leaves chopped: 200 g (5 cups)
• Fresh lemon juice: 2 tbsp
• Red pepper flakes: 1/4 tsp
• Salt and black pepper: to taste

Instructions

Step 1: Warm the 1 tbsp olive oil in a large pot over medium heat. Add the onion and garlic and cook for 5 minutes, stirring a couple of times, until the onion goes soft and smells sweet. You can drop the rosemary sprigs in now so their oil starts to release.

Step 2: Add the drained cannellini beans and pour in the 1 litre vegetable stock. Bring the pot to a boil, then reduce the heat and let it simmer for 10 minutes. Mash a third of the beans with a fork against the side and you will see the broth turn creamy.

Step 3: Stir in the 200 g chopped kale in handfuls. It will look like it will never fit, but you will see it wilt down within 2 minutes. Keep the soup at a gentle bubble and cook 5 more minutes.

Step 4: Fish out the rosemary sprigs and squeeze in the 2 tbsp lemon juice. Sprinkle in the 1/4 tsp red pepper flakes, then taste. You want the kale to keep its deep green color, so do not let the pot boil hard.

Step 5: Ladle into wide bowls and finish with black pepper and a little more lemon if you like it bright. Serve hot.

Egg Drop Soup

When you need soup in ten minutes, this is the one. The eggs turn into soft, silky strands in a glossy chicken broth, and the peas and green onions keep it from feeling like an afterthought.

Ingredients (makes 4 servings)

• Low-sodium chicken stock: 1.2 litres (5 cups)
• Fresh ginger, grated: 1 tsp
• Garlic clove, minced: 1
• Cornstarch mixed with 3 tbsp cold water: 2 tbsp
• Eggs, beaten: 3
• Sesame oil: 1 tsp
• White pepper: 1/2 tsp
• Green onions, sliced: 3 stalks
• Salt: to taste
• Frozen peas: 100 g (1/2 cup)

Instructions

Step 1: Pour the 1.2 litres chicken stock into a pot and set it over medium heat. Add the ginger, garlic, and peas, then bring the liquid up to a steady simmer. You want the stock to shimmer, not boil.

Step 2: Stir the cornstarch mixture once and pour it into the simmering stock while you whisk. Keep stirring for 1 minute as the broth goes from watery to glossy. If it seems too thick, add a splash of water.

Step 3: Turn the heat to low so the surface of the soup barely moves. Drizzle the 3 beaten eggs into the pot in a slow, thin stream, then wait 10 seconds before stirring. Drag a spoon through the soup in wide circles and you will see the egg form pale, silky strands.

Step 4: Add the 1 tsp sesame oil and 1/2 tsp white pepper. Taste the broth and add a pinch of salt if you think it needs it. You are done the moment the strands hold their shape, so pull the pot off the heat.

Step 5: Ladle into small bowls and scatter the 3 green onions over the top so you get a fresh bite. Serve right away, while the egg strands are soft.

Cold Cucumber Yogurt Soup

This is a no-cook bowl for hot days, built on thick yogurt, cool cucumber, and a big handful of fresh herbs. It is light, tangy, and takes about as long as making a smoothie.

Ingredients (makes 2 servings)

• English cucumber, peeled and chopped: 2 medium (about 600 g)
• Plain Greek yogurt, 2%: 400 g (1 1/2 cups)
• Cold water: 240 ml (1 cup)
• Garlic clove, minced: 1
• Fresh dill, chopped: 1/4 cup
• Fresh mint, chopped: 2 tbsp
• Lemon juice: 2 tbsp
• Olive oil: 1 tbsp
• Salt and white pepper: to taste
• Ice cubes: 6, for thinning and chilling

Instructions

Step 1: Put the 600 g cucumber, 400 g yogurt, 240 ml cold water, garlic, and lemon juice into a blender. Blend for 30 seconds, until the soup turns pale green and completely smooth. You can stop once there are no visible cucumber chunks.

Step 2: Add the 1/4 cup dill, 2 tbsp mint, 1 tbsp olive oil, and a pinch of salt. Blend for another 10 seconds, then taste. You want the herbs to keep their freshness, so do not let the blender run long enough to heat the soup.

Step 3: Check the thickness and stir in a few ice cubes if you like it thinner and colder. Transfer the soup to a bowl and chill in the fridge for 20 minutes; the flavor deepens as it sits. You will notice the garlic comes through more after chilling.

Step 4: Ladle into chilled bowls and finish with a swirl of olive oil and a little more dill so you get a fresh herb hit. Serve cold.

The one move that matters across every bowl here is how you build the base. Give the onion, carrot, celery, or garlic a real five to ten minutes in the pot before the liquid goes in, because that gentle browning is where the soup stops tasting like warm stock and starts tasting like dinner.

Pick the version that suits the evening you are having and get the pot on the stove. Any of these will leave you full, not weighed down.