10 Weight Watchers Soup Recipes That Keep You Full

A good Weight Watchers soup recipe puts a big bowl of something warm in front of you without spending your whole day’s points. Broth, vegetables, and a lean protein or beans do the heavy lifting, so the soup stays filling while the numbers stay low. The recipes below take that same base and pull it in ten different directions, from a garden vegetable classic to a creamy blender soup.

Start with Classic Garden Vegetable Soup if you want the traditional pot. Lemon Chicken Orzo Soup is the brighter weeknight pick. Go for Slow Cooker Lentil and Spinach Soup when you need dinner waiting after work, and Lighter Broccoli Cheddar Soup scratches the cheesy itch without heavy cream.

Which Weight Watchers Soup Should You Make?

Classic Garden Vegetable Soup

This is the pot of soup I keep going back to when I want a big bowl that tastes like vegetables, not water. You get cabbage, zucchini, carrots, and tomato in a bright broth, and it holds up beautifully for lunches.

Ingredients (makes 6 servings)

• Olive oil: 1 tbsp
• Yellow onion, diced: 1 medium
• Carrots and celery, sliced: 2 each
• Garlic cloves, minced: 3
• Green cabbage, shredded: 225 g (4 cups)
• Zucchini, diced: 1 medium
• Canned diced tomatoes, with juices: 400 g (14 oz)
• Low-sodium vegetable broth: 1.25 L (5 cups)
• Italian seasoning: 2 tsp
• Salt and black pepper: to taste

Instructions

Step 1: Warm the olive oil in a large soup pot over medium heat, then tip in the onion, carrots, and celery. Give them about 5 minutes, stirring once or twice, and you’ll see the onion turn translucent.

Step 2: Toss in the garlic and Italian seasoning, letting them sizzle for half a minute before you scatter in the cabbage and zucchini. Cook another 3 minutes while the vegetables soften around the edges.

Step 3: Tip in the vegetable broth and the diced tomatoes with their juices, scraping the bottom of the pot with your spoon. Raise the heat until the soup boils, then reduce it so the surface shimmers rather than churns.

Step 4: Simmer the soup uncovered for 20 minutes, stirring once or twice. You’re looking for tender cabbage and a broth that tastes bright and tomatoey.

Step 5: Season the soup with salt and pepper, then ladle it into bowls while it’s hot. Serve each bowl with a lemon wedge or a little chopped parsley if you’ve got some.

Creamy Cauliflower Leek Soup

When you want a creamy soup without any cream, cauliflower and leek do the work. A little potato adds body, and yogurt stirred in at the end keeps it tangy rather than heavy.

Ingredients (makes 4 servings)

• Olive oil: 1 tbsp
• Leeks, white and pale green parts, sliced: 2 large
• Garlic cloves, minced: 2
• Cauliflower florets: 600 g (about 6 cups)
• Yukon Gold potato, peeled and cubed: 1 medium
• Low-sodium vegetable broth: 1 L (4 cups)
• Plain low-fat Greek yogurt: 120 g (1/2 cup)
• Salt and black pepper: to taste
• Fresh chives, chopped: 2 tbsp

Instructions

Step 1: Set a large soup pot over medium heat and add the olive oil, leeks, and garlic. You’ll see the leeks go soft after about 4 minutes, but keep the heat low so they don’t take on colour.

Step 2: Tip in the cauliflower and potato, then pour in the vegetable broth. Bring the liquid to a boil and lower the heat, then cover the pot once you see the surface begin to bubble.

Step 3: Let the soup simmer, covered, for 18 minutes. The potato and cauliflower should be tender enough to crush against the side of the pot with your spoon.

Step 4: Blend the soup until smooth using an immersion blender, then whisk in the yogurt. Taste for salt and pepper, and you’ll want to serve each bowl topped with chives while the soup is still warm.

Spicy Turkey and Pinto Bean Soup

This one is for the night you want a soup that eats like a chili. Smoked paprika, cumin, and chipotle paste bring the heat, while pinto beans and ground turkey keep every spoonful filling.

Ingredients (makes 6 servings)

• Olive oil: 1 tbsp
• Lean ground turkey: 450 g (1 lb)
• Yellow onion and red bell pepper, diced: 1 each
• Garlic cloves, minced: 3
• Ground cumin, smoked paprika, and chipotle paste: 2 tsp, 1 tsp, and 1 tbsp
• Pinto beans, drained and rinsed: 2 (400 g/14 oz) cans
• Canned diced tomatoes: 400 g (14 oz)
• Low-sodium chicken broth: 1 L (4 cups)
• Plain low-fat Greek yogurt, for serving: 60 g (1/4 cup)
• Salt: to taste

Instructions

Step 1: Warm the olive oil in a heavy pot over medium-high heat, then crumble in the 450 g (1 lb) ground turkey. Let it cook without poking for 2 minutes so you get a little browning on the bottom.

Step 2: Break the turkey apart with your spoon and let it finish cooking through, about 4 minutes more. Toss in the onion and bell pepper, and cook until the vegetables soften.

Step 3: Scrape in the garlic, 2 tsp cumin, 1 tsp smoked paprika, and 1 tbsp chipotle paste, and cook for 1 minute. You’ll smell the spices deepen and the kitchen gets a little smoky.

Step 4: Tip in the beans, tomatoes, and chicken broth, then raise the heat to bring the pot to a boil. Lower the heat as soon as you see the first big bubbles.

Step 5: Simmer the soup for 25 minutes, stirring once halfway through. You’re looking for beans that hold their shape and a broth that tastes spicy.

Step 6: Taste the soup and season with salt if it needs more, then ladle it into bowls. Serve each bowl with a spoonful of yogurt that you swirl in right at the table.

Lemon Chicken Orzo Soup

This is the soup I make when I want chicken soup to feel a little brighter. Lemon and dill go in at the end, so the broth stays fresh and the orzo keeps a pleasant chew.

Ingredients (makes 4 servings)

• Olive oil: 1 tbsp
• Boneless skinless chicken breast: 340 g (12 oz)
• Yellow onion, carrots, and celery, chopped: 1 each
• Garlic cloves, minced: 2
• Low-sodium chicken broth: 1.5 L (6 cups)
• Dried oregano: 1 tsp
• Orzo: 100 g (1/2 cup)
• Lemon juice: 2 tbsp
• Fresh dill, chopped: 2 tbsp
• Salt and black pepper: to taste

Instructions

Step 1: Season the 340 g (12 oz) chicken breast with a little salt and pepper. Warm the olive oil in a soup pot over medium heat and lay the chicken in the pot, leaving it alone for 4 minutes so your chicken picks up colour.

Step 2: Flip the chicken and let the second side sear for 3 minutes, then transfer the chicken to a plate. You don’t need it cooked through yet.

Step 3: Toss the onion, carrots, and celery into the same pot and cook them for 5 minutes, stirring a few times. Stir in the garlic and oregano for the last minute, just until you can smell them.

Step 4: Tip in the 1.5 L (6 cups) chicken broth, scraping up the browned bits with your spoon. Bring the liquid to a boil, then reduce it to a gentle simmer before adding the chicken back to the pot.

Step 5: Scatter the 100 g (1/2 cup) orzo into the soup and let it simmer for 8 minutes. You can pull the chicken out, shred it, and return it to the pot with the lemon juice and dill, then serve each bowl hot.

Carrot Ginger Soup with Yogurt

This one turns a pile of carrots into something silky and bright. Ginger and turmeric warm it up, while a spoonful of yogurt at the end balances the sweetness and makes it feel finished.

Ingredients (makes 4 servings)

• Olive oil: 1 tbsp
• Yellow onion, chopped: 1
• Carrots, peeled and sliced: 900 g (2 lb)
• Fresh ginger, minced: 1 tbsp
• Ground turmeric: 1/2 tsp
• Low-sodium vegetable broth: 900 ml (3 3/4 cups)
• Plain low-fat Greek yogurt: 120 g (1/2 cup)
• Lemon juice: 1 tbsp
• Salt and black pepper: to taste
• Pumpkin seeds, for serving: 2 tbsp

Instructions

Step 1: Set a large pot over medium heat and warm the 1 tbsp olive oil. Add the onion and ginger, and cook for 3 minutes, stirring, until you can smell the ginger.

Step 2: Tip in the 900 g (2 lb) carrots and 1/2 tsp turmeric, then pour in the 900 ml (3 3/4 cups) vegetable broth. Cover the pot and simmer for 18 minutes, until the carrots collapse when you press one against the side.

Step 3: Blend the soup in the pot with an immersion blender until completely smooth. You’ll notice the colour brighten, then taste for salt and pepper and whisk in the yogurt and lemon juice.

Step 4: Ladle the soup into bowls and top each one with the 2 tbsp pumpkin seeds. Serve warm with a little extra yogurt if you like it creamier.

Slow Cooker Lentil and Spinach Soup

Make this on a Sunday and you have lunch waiting for the week. Lentils hold their texture in the slow cooker, and stirring spinach in at the end keeps the soup from tasting like it cooked all day.

Ingredients (makes 6 servings)

• Brown or green lentils, rinsed: 300 g (1 1/2 cups)
• Yellow onion, carrots, and celery, diced: 1 each
• Garlic cloves, minced: 3
• Canned diced tomatoes: 400 g (14 oz)
• Ground cumin: 1 tsp
• Low-sodium vegetable broth: 1.25 L (5 cups)
• Baby spinach: 100 g (4 cups)
• Lemon juice: 1 tbsp
• Salt and black pepper: to taste

Instructions

Step 1: Combine the 300 g (1 1/2 cups) lentils, onion, carrots, celery, garlic, diced tomatoes, 1 tsp cumin, and 1.25 L (5 cups) vegetable broth in the slow cooker. Stir everything once, then cover and cook on low for 7 hours, and you want everything submerged in the broth.

Step 2: Uncover the slow cooker after 7 hours and stir the soup. You’ll see the lentils have plumped up and the vegetables have melted into the broth.

Step 3: Fold in the 100 g (4 cups) baby spinach and the 1 tbsp lemon juice a handful at a time. The leaves will wilt in the heat within a minute, leaving your soup bright and green-flecked.

Step 4: Taste the soup and season with salt and pepper until it wakes up. You can thin it with a little warm water if it seems too thick.

Step 5: Ladle the soup into deep bowls and serve it hot while you tear some crusty bread for the table.

Stuffed Pepper Soup with Ground Turkey

All the flavours of stuffed peppers, turned into a bowl you can eat with a spoon. Ground turkey and rice make it substantial, and the green peppers get soft and sweet as the soup simmers.

Ingredients (makes 6 servings)

• Olive oil: 1 tbsp
• Lean ground turkey: 450 g (1 lb)
• Yellow onion and green bell peppers, diced: 1 and 3
• Garlic cloves, minced: 3
• Long-grain white rice, uncooked: 90 g (1/2 cup)
• Canned crushed tomatoes: 800 g (28 oz)
• Low-sodium beef broth: 1 L (4 cups)
• Italian seasoning: 2 tsp
• Fresh parsley, chopped, for serving: 2 tbsp
• Salt and black pepper: to taste

Instructions

Step 1: Warm the olive oil in a large pot over medium-high heat and add the 450 g (1 lb) ground turkey. Break it up with your spoon and let it sear for 5 minutes, until the pink is gone.

Step 2: Toss in the onion, bell peppers, and garlic, and cook for 4 minutes. You’ll smell the peppers soften and the turkey brown a little more.

Step 3: Tip in the 90 g (1/2 cup) rice, 2 tsp Italian seasoning, 800 g (28 oz) crushed tomatoes, and 1 L (4 cups) beef broth. You’ll see the pot fill, then bring it to a boil and drop the heat to low.

Step 4: Cover the pot and simmer for 20 minutes, stirring once halfway through. You’re looking for rice that is tender and a soup that is thick, like a loose stuffed pepper filling.

Step 5: Taste for salt and pepper, then ladle the soup into bowls. Sprinkle each bowl with the chopped parsley and serve hot while you can still see steam rising.

Butternut Squash and Apple Soup

A little apple brings a gentle sweetness that keeps the squash from tasting flat. This is the soup to make when fall produce is everywhere and you want something velvety without much work.

Ingredients (makes 4 servings)

• Olive oil: 1 tbsp
• Yellow onion, chopped: 1
• Butternut squash, peeled and cubed: 900 g (2 lb)
• Apple, peeled and chopped: 1 large
• Fresh ginger, minced: 1 tsp
• Ground cinnamon: 1/4 tsp
• Ground nutmeg: a pinch
• Low-sodium vegetable broth: 1 L (4 cups)
• Plain low-fat Greek yogurt: 60 g (1/4 cup)
• Salt and black pepper: to taste

Instructions

Step 1: Warm the 1 tbsp olive oil in a heavy pot over medium heat. Add the onion and ginger, and cook for 3 minutes while you stir, just until the onion softens.

Step 2: Tip in the 900 g (2 lb) butternut squash and the apple, then scatter over the cinnamon and nutmeg. Pour in the 1 L (4 cups) vegetable broth and bring the pot to a boil before you reduce the heat.

Step 3: Simmer the soup, covered, for 20 minutes. The squash is ready when you can crush a cube easily against the side of the pot.

Step 4: Blend the soup until it’s silky, then stir in the yogurt and taste for salt and pepper. You can serve each bowl warm with a spoonful of extra yogurt swirled on top.

Zucchini and White Bean Soup

This is the light one, all zucchini and beans in a lemony, garlicky broth. It comes together fast on a summer weeknight and still gives you a bowl that feels like a proper dinner.

Ingredients (makes 4 servings)

• Olive oil: 1 tbsp
• Yellow onion, chopped: 1
• Garlic cloves, minced: 3
• Zucchini, sliced into half-moons: 600 g (1 1/4 lb)
• Cannellini beans, drained and rinsed: 2 (400 g/14 oz) cans
• Low-sodium vegetable broth: 1 L (4 cups)
• Lemon juice: 2 tbsp
• Fresh basil leaves, torn: 1/4 cup
• Red pepper flakes: 1/4 tsp
• Salt and black pepper: to taste

Instructions

Step 1: Warm the olive oil in a large pot over medium heat and add the onion. Cook for 4 minutes, stirring here and there, until your onion turns glassy.

Step 2: Scatter in the garlic and 1/4 tsp red pepper flakes, and cook for 30 seconds before you add the 600 g (1 1/4 lb) zucchini. Continue cooking for 5 minutes, turning the zucchini so it softens evenly.

Step 3: Tip in the beans and 1 L (4 cups) vegetable broth, then simmer for 10 minutes. You want the zucchini tender but still holding its shape, not falling apart.

Step 4: Fold in the 2 tbsp lemon juice and the basil, then taste and season with salt and pepper. Ladle the soup into bowls and serve it hot, and you’ll get the basil at its brightest.

Lighter Broccoli Cheddar Soup

A cheese soup that stays light enough for a weeknight, thanks to low-fat cheddar, milk, and a potato that gives the broth body. Half the pot gets blended, so every spoonful has both creamy and chunky bites.

Ingredients (makes 5 servings)

• Olive oil: 1 tbsp
• Yellow onion, carrot, and garlic, chopped: 1, 1, and 2 cloves
• Yukon Gold potato, peeled and cubed: 1 medium
• Broccoli florets: 600 g (6 cups)
• Low-sodium vegetable broth: 1 L (4 cups)
• Low-fat sharp cheddar cheese, shredded: 150 g (1 1/2 cups)
• Low-fat milk, warmed: 240 ml (1 cup)
• Dijon mustard: 1 tsp
• Salt and black pepper: to taste

Instructions

Step 1: Warm the 1 tbsp olive oil in a large pot over medium heat and add the onion, carrot, and garlic. Cook for 4 minutes, stirring a few times, and you’ll see the onion go soft.

Step 2: Tip in the potato and the 600 g (6 cups) broccoli, then pour in the 1 L (4 cups) vegetable broth. Cover the pot and simmer for 15 minutes, or until the potatoes break apart when you press them with a fork.

Step 3: Turn off the heat and use an immersion blender to puree about half the soup, leaving some broccoli pieces for texture. You can also transfer a cup of the solids to a blender and return them.

Step 4: Blend in the 240 ml (1 cup) milk and 1 tsp Dijon mustard, then scatter in the 150 g (1 1/2 cups) cheddar cheese a handful at a time. You’ll want the heat low here so the cheese melts smooth rather than seizing.

Step 5: Taste the soup and add salt and pepper as needed, then ladle it into bowls. Serve hot with a little extra cheddar on top if you want more cheese.

The one thing that changes these soups most is the seasoning of the broth. Taste before you ladle, and do not be afraid of salt or a squeeze of lemon; both make the vegetables taste more like themselves.

Pick one, set the pot on the stove, and let the smell do the rest. Dinner is already on its way.