27 Healthy Low-Calorie Soup Recipes (Under 200 Calories!)

Soups are a good choice if you are looking for a filling and satisfying meal without doing much preparing.  Many thick and creamy soups can be high in fat, calories, and salt. But don’t worry, soups don’t have to be crossed off your list since I’ve compiled a list of 27 healthy low-calorie soup recipes that are under 200 calories—perfect for weight loss!

27 Healthy Low-Calorie Soup Recipes (Under 200 Calories!)

27. Roasted Carrot Ginger Soup

This straightforward Roasted Carrot Ginger Soup is not only vibrant, wholesome, gluten-free, dairy-free, and vegan, but also full of flavor. Roasting the vegetables enhances their taste, and the addition of fresh ginger provides extra health benefits, resulting in a truly delectable soup.

This updated recipe is an excellent way to utilize leftover carrots (you might have some remaining from the holidays). As you consider embarking on a diet reset or detox for the New Year, this soup, loaded with vitamins, beta carotene, antioxidants, and ginger, offers a valuable contribution to your healthy eating plan. The ginger adds flavor while promoting good digestion.

If desired, you can add a splash of your favorite unflavored milk at the end for added richness. Coconut milk is also a delicious option.

Garnishing the soup with vegan sour cream and chives creates a delightful flavor combination.

The soup’s flavor comes from two techniques: homemade vegetable stock and roasting the vegetables. A flavorful stock/broth is essential for a delicious soup. Roasting the vegetables, especially the garlic, brings out their natural sweetness and browned, tasty notes, which are far more appealing than boiled vegetables.

This soup is an ideal make-ahead meal that freezes well and can be refrigerated for up to five days, providing lunch or a light dinner for most of the week.

26. Instant Pot Pumpkin Soup

This velvety Instant Pot Pumpkin Soup is not only vegan, gluten-free, and dairy-free, but also packed with flavor from roasted pumpkins, aromatic spices, and coconut milk. This nutritious, low-calorie soup delights the taste buds while offering a cozy meal for pumpkin enthusiasts.

The Instant Pot Pumpkin Soup presents a creamy texture, brimming with the quintessential autumn flavors of nutmeg, ginger, and pumpkin. Garnish with toasted pepitas and a sprinkle of red pepper flakes to add a hint of spice and crunch.

Balancing sweet and savory notes, this delectable soup is perfect for enjoying on crisp Fall evenings. It also makes an elegant and remarkable contribution to your Thanksgiving or holiday dinner table.

25. Crockpot Chicken Tortilla Soup

Savor the delightful chicken tortilla soup, brimming with black beans, corn, and shredded chicken, offering a flavorful meal ideal for lunch or dinner.

Simply add all the ingredients to the slow cooker and let it handle the rest!

Slow cooker meals simplify the cooking process, and this chicken tortilla soup is no exception, creating a fantastic dish suitable for any meal.

With just 5 minutes of preparation in the morning, you can let the soup cook slowly throughout the day. In the evening, shred the chicken, toss in some tortilla strips, and your meal is complete.

This tortilla soup is not only flavorful but also a well-rounded meal in itself. It combines protein from the chicken, vegetables from the corn, black beans, and tomatoes, and even dairy if you sprinkle some cheese on top.

Adding corn tortilla strips towards the end allows them to soften in the soup. As they cook, they eventually blend into the soup, adding body to its texture.

Garnish this delicious soup with your preferred toppings, such as shredded cheese, sour cream, diced avocados, and crispy tortilla chips.

24. Italian White Bean and Kale Soup

This warm white bean and kale soup is a budget-friendly option that can easily satisfy a large group with its simple vegetables and some basic pantry items. The recipe is perfect for busy individuals and novice cooks, as it offers a quick, nourishing vegetable bean soup suitable for the Instant Pot or stovetop.

The white bean and kale soup serves as a scrumptious and cost-effective solution to the everyday dinner conundrum. This family-oriented Italian soup epitomizes comfort food, featuring straightforward vegetables, a handful of pantry essentials, and fresh kale.

The soup’s rich flavor profile will leave even meat-lovers satisfied, as attested by numerous readers who have reached out to share their experiences. To enhance the meal, serve this delectable vegetable bean soup with homemade French bread or homemade croutons, because soup and bread are a classic pairing.

You’ll be amazed by the quantity and delicious taste produced by this mix of economical, everyday ingredients. This soup serves as evidence that maintaining a healthy diet on a budget is anything but dull!

23. Pea Soup | Weight Watchers Vegetarian Soup

This delightful and straightforward Pea Soup recipe is worth just 1 SmartPoint per serving on the Weight Watchers Freestyle, Blue, and Purple plans, while it amounts to 4 SmartPoints on the Green plan.

The recipe is not only simple but also yields a delicious, wholesome soup that is low in SmartPoints, allowing you to enjoy a slice of Low Point Bread alongside it. It’s particularly suitable for those seeking a low-point, easy-to-prepare lunch.

Moreover, this recipe is ideal for batch cooking as it retains its quality when frozen.

However, if you plan to freeze the Pea Soup, avoid adding yogurt, as it may separate upon thawing.

To prepare this soup for future meals, double or triple the quantity, divide it into portions using freezer bags or containers, and store it in the freezer for convenient lunches or snacks.

Given its low SmartPoint value, you might be tempted to have a slice or two of bread to accompany this soup.

22. Butternut Squash Bell Pepper Soup

The Instant Pot Butternut Squash and Capsicum Soup, combined with ginger and carrots, offers a rich and velvety texture that provides comfort, along with the natural taste of butternut squash and bell peppers.

Preparing this Butternut Squash and Capsicum Soup becomes a breeze with the help of an Instant Pot, making it a delightful accompaniment to a lovely autumn salad and some focaccia bread.

During a visit to a friend’s place, my spouse and I were treated to this delightful butternut squash soup. Its warmth and inviting essence made it an ideal choice for a crisp autumn day!

21. Bone Broth Recipe (Soup is Easy to Make)

Revitalizing and nutrient-rich, Bone Broth has gained immense popularity recently, and for good reasons! It’s cost-effective, loaded with collagen that helps maintain a youthful appearance, and simple to prepare at home using your Instant Pot, slow cooker, or a traditional stovetop stockpot. Discover how to create Beef Bone Broth with my straightforward guidance, useful suggestions, and responses to common bone broth inquiries. Bone Broth is a flavorsome, nutrient-packed, and collagen-abundant liquid produced by slow-cooking bones rich in marrow (such as beef, chicken, turkey, or pork) in water for an extended duration.

Besides bones and connective tissues, the broth also incorporates vegetables like celery, carrots, and onions, as well as fresh herbs and garlic to enhance the taste. As the quality of bone broth is often determined by its gelatinous texture when cooled, a small amount of apple cider vinegar or white vinegar may be added to facilitate the breakdown of animal proteins and connective tissues. This process results in a broth that is richer in both protein and collagen.

20. Chickpea Vegetable Chowder – Comforting Soup

This scrumptious plant-based legume and vegetable soup can be prepared effortlessly in just half an hour for a nutritious and comforting bowl of broth. This uncomplicated yet delectable recipe has been a fan-favorite for Running on Real Food for years. It’s a breeze to whip up and contains wholesome components such as carrots, celery, and potatoes, yet it never fails to impress!

The key to this lactose-free vegetable chowder is blended chickpeas! Together with potatoes, they provide the ideal creamy consistency to the soup without requiring cream or other substantial elements.

You’ll appreciate this soup any time of the year. It’s light and refreshing enough for the hotter months but also satiating during the colder months, particularly when paired with a generous slice of bread for dunking!

19. Instant Pot Turkey Soup {in 3 Minutes!}

The turkey soup made with an instant pot is a nutritious and effortless dish that can be prepared with minimal ingredients. It’s a versatile option for a quick lunch or a low-carb dinner that can be tailored to your preferences.

I have a fondness for instant pot/pressure cooker soups as they make for a swift and wholesome meal. One of my regulars is instant pot turkey soup.

Soups with poultry tend to have less than 200 calories per serving, are cholesterol-free, and packed with fiber. To reduce sodium intake, opt for a chicken broth with lower sodium levels when preparing this soup.

18. Spicy Cauliflower Mushroom Soup

This delicious soup is made with nutritious cauliflower and mushrooms. This makes for a fantastic inclusion in your health-conscious dietary regimen since it is both low in calories, gluten-free, and each cup contains a mere 60 calories! 
As the temperature drops, broth-based and vegetable soups present a wonderful opportunity to satiate your hunger without having to worry about excessive calorie intake.
This Spicy Cauliflower Mushroom Soup is a revised version of a recipe I used to cook frequently. The popularity of riced cauliflower means that the cooking time has been shortened since the smaller pieces cook more quickly.
While I understand that soup enthusiasts require no persuasion, research has indicated that people who consume soup on a regular basis tend to have a lower BMI.

17. Easy Vegetable Soup (Vegan, Gluten Free)

Adding homemade soup to your weekday dinner plans is a great idea. 
This savory soup is a breeze to prepare, using readily available veggies you may already have. To keep it easy, I opt for a medley of frozen veggies and add any odds and ends from the fridge. 
This adaptable soup is perfect for impromptu meals. 
As a bonus, we enjoy the versatility of Vegan Buddha bowls, which can be tailored to your preferences and pantry stock.

16. Vegan Cauliflower Low-Calorie Soup Recipe

Indulge in your desire for a comfortable and comforting dish with this hearty and silky vegan soup made from cauliflower. It only takes 45 minutes to prepare and is brimming with nutritious ingredients. This delectable soup is an ideal complement to any cuisine or can be savored solo, and even prepared beforehand!

15. Paleo Butternut Squash Soup (Dairy-Free & Vegan)

This paleo butternut squash soup is full of flavour and has a rich and creamy consistency. It’s spiced with fresh ginger and garlic, which compliment the sweetness of the butternut squash.

Check it here.

14. Slow Cooker Butternut Squash Soup

Make a hearty butternut squash soup right in the slow cooker. This soup has a bright color and plenty of flavor. See what my secret ingredient is that makes this soup pop! The soup is healthy, naturally vegetarian, and dairy-free!

Check it here.

13. Instant Pot Weight Loss Tasty Soup

Instant Pot Weight Loss Soup is an incredibly flavorful cabbage based soup. This soup has helped many shed some unwanted weight fast!

Check it here.

27 Healthy Low-Calorie Soup Recipes (Under 200 Calories!)

12. Vegetarian Crockpot Black Bean Soup {5 Minute Prep}

This vegetarian Crockpot Black Bean Soup is an EASY slow cooker dinner idea that’s simple, tasty, and perfect for the fall and winter weather. It only requires 11 ingredients!

Check it here.

11. Instant Pot Vegetable Beef Soup

This instant pot vegetable beef soup is the perfect healthy soup recipe! This one pot meal is packed with savory flavor and is ready in 30 minutes!

Check it here.

10. Tummy Healing Veggie Soup For One

Soup for the soul. A gluten-free and vegan tummy healing soup for one full of anti-inflammatory and nourishing ingredients. Turmeric, ginger, veggies, spices, and a bit of pasta to bring you all the love your body needs.

Check it here.

9. Savoury Lentil Soup in the Instant Pot or Slow Cooker

This versatile lentil soup is a perfect clean-out-the-fridge meal. I’ve been making it for years, throwing in whatever happens to be at the bottom of my veggie bin. A great way to use up any leftover bits of fresh herbs also.

Check it here.

8. Turkish Lentil Weight Loss Soup (Instant Pot or Slow Cooker)

This vegan dump-and-go red lentil soup is one of my mom’s favourites. It’s convenient, and the Turkish spices are so flavourful, you won’t miss the extra fat.

Check it here.

7. Vegan Green Detox Delicious Soup

This vegan green detox soup is loaded with green beans, basil, celery, and zucchini. A simple but delicious hearty soup made in under 30 minutes!

Check it here.

6. Detox Cabbage Soup Diet Recipe

If you’re looking for healthy food, give this original detox cabbage soup diet recipe a whirl! Loaded with tons of cabbage, celery, onion, and more – you will forget it’s supposed to be healthy! This soup is easy to toss together and takes very few ingredients to accomplish.

Check it here.

5. Miso Egg Drop Soup w/ Kimchi

Umami rich, this miso egg drop soup with kimchi is brimming with flavor and is incredibly simple to prepare in less than 15 minutes. Naturally gluten-free w/ vegetarian option.

Miso Egg Drop Soup w/ Kimchi

Check it here.

4. Cold Cucumber Soup

A cool and creamy, dairy free soup that’s perfect for summer. This Cold Cucumber Soup is easily in a blender in just minutes. Simply blend, chill, and serve!

Cold Cucumber Soup

Check it here.

3. Vegan Carrot Soup (dairy free, gluten free)

Vegan Carrot Soup – a light and delicate, garden fresh soup that’s perfect for spring and summer.

Vegan Carrot Soup (dairy free, gluten free)

Check it here.

2. One-Pot Orzo Vegetable Soup

This Orzo Vegetable Soup is a quick and easy one-pot wonder and a delicious way to warm up on a cold day!

One-Pot Orzo Vegetable Soup

Check it here.

1. One-Pot Chicken and Vegetable Soup

This healthy one-pot chicken and vegetable soup is an easy weeknight dinner! Great for meal-prep + even better the next day!

One-Pot Chicken and Vegetable Soup

Check it here.

Healthy Low-Calorie Soup Recipes (Under 200 Calories!)

27 Healthy Low Calorie Soups Under 200 Calories

low calorie soup recipes

Soups are a good choice if you are looking for a filling and satisfying meal without doing much preparing. However, if you are on a weight loss journey, you may want to stay aware of the ingredients you put in your soup because most thick and creamy soups are often rich in fat, calories, and salt. But don't worry, soups don't have to be crossed off your list since I've compiled a list of 15 healthy low-calorie soup recipes that are under 100 calories—perfect for weight loss! 


  • Paleo Butternut Squash Soup
  • Instant Pot Weight Loss Soup
  • Vegetarian Crockpot Black Bean Soup
  • Tummy Healing Soup


  1. Choose any Healthy Low Calorie Soups from the post that you like
  2. Click on the link below the photo to get the full recipes and instructions.
  3. Try the best Healthy Low Calorie Soups and share your photo under my pin on Pinterest!

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