39 Low-Calorie Soup Recipes That’ll Fill You Up

If the terms “low-calorie” and “soup” don’t get you excited for dinner, you probably haven’t tried any of these 39 low-calorie soup recipes — all of which are under 500 calories per serving.

Whether you’re looking for something quick to whip up on a weeknight, a savory new vegetarian dish to add to your rotation or a high-protein option that won’t break your day’s calorie bank, there’s a soup to satisfy any eater’s appetite.

Table of contents:

• Easy low-calorie soup recipes
• Vegetarian low-calorie soup recipes
• High-protein low-calorie soup recipes

1. Quick roast beet soup

Category: Easy low-calorie soup recipes

You’ll be amazed at how quick, easy and tasty a basic beet soup can be. With very few ingredients and very little prep, this soup is surprisingly creamy without any added fat, making it an exceptionally low-calorie yet filling dish. It’s also both vegetarian- and vegan-friendly but pairs nicely with sour cream or plain yogurt.

Calories per serving: ~140

Time to make: 40 minutes

2. Easy pressure-cooker veggie soup

Category: Easy low-calorie soup recipes

One great thing about this veggie soup recipe is that virtually all you have to do is dice a few veggies — most of which you might have in your kitchen right now. The other great thing about it is that you can easily add, omit or substitute ingredients to your (or your pickiest eater’s) taste.

Calories per serving: ~190

Time to make: 30 minutes

3. Simple vegetarian mulligatawny soup

Category: Easy low-calorie soup recipes

If you’re looking for a meal that’s meat-free, grain-free and fuss-free, you’ve come to the right soup. This take on mulligatawny soup can be ready in just over half an hour and combines coconut milk, veggies, lentils and apple into an herbal, savory dish that’s also subtly sweet.

Calories per serving: ~230

Time to make: 25 minutes

4. Fast shrimp chowder

Category: Easy low-calorie soup recipes

Think the quickest way to get a good chowder is to order takeout from your favorite seafood joint? This easy shrimp chowder can be prepared in under half an hour with minimal prep. Garnish with focaccia, rolls or your favorite cracker to round out this creamy, filling soup.

Calories per serving: ~250

Time to make: 20 minutes

5. Classic mirepoix and bean soup

Category: Easy low-calorie soup recipes

The time-tested combination of carrot, celery and onion serves as the base of this subtly flavorful, light bean soup, which you can make in record time with a frozen pre-diced mix. Combine with spinach, pasta, canned tomatoes and a few seasonings and you’ll be serving this nutritious soup in under half an hour.

Calories per serving: ~280

Time to make: 25 minutes

6. Cheesy cauliflower soup

Category: Easy low-calorie soup recipes

One of the great things about a cauliflower soup is that it adds a subtle richness with very minimal calories. That allows you to amp it up a bit with a healthy portion of sharp cheddar cheese and still keep that calorie count down. To make this one even easier, opt for frozen precut cauliflower florets so you’ll be ready to throw this recipe together in minutes any night of the week.

Calories per serving: ~270

Time to make: 45 minutes

7. Takeout-style egg drop soup

Category: Easy low-calorie soup recipes

This takeout staple is known to be a little tricky to execute, but with a little practice, you’ll be able to knock out this basic egg drop soup recipe in no time. And with just seven common ingredients, you can probably squeeze this soup into your menu just about any night of the week without a trip to the grocery store.

Calories per serving: ~340

Time to make: 15 minutes

8. Super creamy butternut squash soup

Category: Easy low-calorie soup recipes

A humble roasted gourd may be the hero of this beautifully creamy butternut squash soup, but it’s packed with veggies like potatoes, carrots and celery so it’ll stick to your ribs throughout the cold months. Want to make it veg-friendly? Just replace the chicken broth with veggie broth to make it vegetarian, and swap the butter with olive oil to make it vegan.

Calories per serving: ~370

Time to make: 40 minutes

9. Pressure-cooker chicken drumstick pho

Category: Easy low-calorie soup recipes

Looking for something healthier to do with drumsticks than fry or bake them? Try tossing them into your pressure cooker to make an incredibly delicious low-calorie Vietnamese soup. Prep work is little more than gathering ingredients and cooking noodles while your pressure cooker does the heavy lifting, making this a deceptively attainable weeknight treat.

Calories per serving: ~390

Time to make: 50 minutes

10. Slow-cooker taco soup

Category: Easy low-calorie soup recipes

Don’t be deceived by the “slow” part — making this soup in a slow cooker may take a little time, but it’s truly a set-it-and-forget-it procedure. The result is a cheesy, spicy (or mild, if you prefer), hearty soup that’s hard to resist but can fill you up quickly. To cut some more calories out of your meal, just go light on the cheese or skip the sour cream.

Calories per serving: ~420

Time to make: 5.25 hours

11. Freezable split pea soup

Category: Easy low-calorie soup recipes

This soup’s ham bone broth is notorious for having a long, slow cooking time, but with an instant pot, you can have a traditional split pea soup that tastes like it’s been simmering all day in just over an hour. Try adding this freezer-friendly meal to your meal prep repertoire and thawing it out as needed.

Calories per serving: ~430

Time to make: 65 minutes

12. Bacon thyme potato soup

Category: Easy low-calorie soup recipes

The decadent yet aromatic flavor combination of bacon and thyme makes this pressure cooker potato soup as easy to make as it is satisfying. Cooked in bacon fat, thickened by a bit of all-purpose flour and served with sour cream, it’ll keep even the hungriest eaters full for hours.

Calories per serving: ~470

Time to make: 45 minutes

13. Autumnal ground turkey chili

Category: Easy low-calorie soup recipes

This ground turkey chili with pumpkin puree is so good and so simple you’ll want to make it year-round. With just a handful of ingredients, super lean ground turkey and a short prep time, you can throw this chili together in a few minutes and have it ready in close to half an hour. Feel free to skip the pumpkin if you can’t find any, or opt out of the sour cream to bring the calorie count down even lower.

Calories per serving: ~480

Time to make: 35 minutes

14. Thai-inspired veggie soup

Category: Vegetarian low-calorie soup recipes

With two types of coconut (oil and milk), a plethora of vegetables and a healthy dose of aromatics, this rich Thai-style soup is both refreshingly flavorful and eminently satisfying. And with only a half-hour cook time, it’s truly the perfect low-calorie vegan dish you can turn to any time of year.

Calories per serving: ~125

Time to make: 30 minutes

15. Spiced roast cauliflower soup

Category: Vegetarian low-calorie soup recipes

Cauliflower is one of the most versatile veggies out there. A roast cauliflower soup brings that lightly smoky flavor that can serve as a base for just about any flavor profile while keeping the calorie count low.

Calories per serving: ~170

Time to make: 75 minutes

16. Simply rich carrot soup

Category: Vegetarian low-calorie soup recipes

Got a bag of carrots and a few veggies in your fridge? You’ve probably got what you need to make a very simple carrot soup that’ll taste like it took hours to whip up. Just saute some onions and celery, sprinkle in some herbs, toss in some diced carrots and simmer in your broth of choice, then blend! It’s as rich and healthy as it is quick.

Calories per serving: ~180

Time to make: 50 minutes

17. Tri-color lentil soup

Category: Vegetarian low-calorie soup recipes

Lentils are perfect for vegetarian soups — they cook fast, pair well with just about any flavor profile and add tons of protein. This lentil soup combines the green variety with carrots, celery and yellow onion to create an incredibly savory dish that’s perfect for dipping.

Calories per serving: ~240

Time to make: 75 minutes

18. Double-fennel bean soup

Category: Vegetarian low-calorie soup recipes

Looking to change up your usual soup routine? With both diced fennel and fennel seeds — along with kale, apple cider vinegar and a bevy of spices — this soothing bean soup is fragrant, uplifting and ultra-nutritious.

Calories per serving: ~280

Time to make: 165 minutes

19. Vegetarian wonton soup

Category: Vegetarian low-calorie soup recipes

Need an easy way to get meat-eaters on board with a vegetarian meal? Look no further than the umami-packed combination of mushrooms and soy sauce found in this wonton soup. The DIY wontons may seem a little intimidating for beginners, but you’ll get the hang of it after a few and will have the two dozen churned out in no time.

Calories per serving: ~300

Time to make: 40 minutes

20. No-bone split pea soup

Category: Vegetarian low-calorie soup recipes

Traditionally, a split pea soup is slow-cooked with a ham bone to give it that signature savory flavor. But you can get an equally delicious alternative by replacing the ham bone with vegetable broth and adding some less traditional flavorings like celery root and dill to create a vegan-friendly split pea soup.

Calories per serving: ~330

Time to make: 75 minutes

21. South Indian vegetarian dal

Category: Vegetarian low-calorie soup recipes

A thick, hearty dal is delicious any time of year but can really be satisfying during the colder months. Combining an array of aromatic spices with lentils, squash, cauliflower and potatoes, this robust soup can be enjoyed solo or with rice, naan or another dippable carb of your choice.

Calories per serving: ~340

Time to make: 60 minutes

22. Cajun-spiced corn chowder

Category: Vegetarian low-calorie soup recipes

There are few dishes more satisfying than a good chowder, but a good vegetarian or vegan option can be hard to come by in restaurants. With a little coconut milk, a few potatoes and a healthy dose of Cajun-style seasoning, meat-free corn chowder offers all the comforts of a seafood-style chowder without compromising on richness or flavor.

Calories per serving: ~360

Time to make: 55 minutes

23. Classic one-pot tomato soup

Category: Vegetarian low-calorie soup recipes

If you’re looking for a rich soup that warms the belly without growing the waistline, look no further than this classic tomato soup. Great as a side to a sandwich or as a main course to adorn with fresh bread, you can easily swap the cream for a plant-based alternative to make it vegan.

Calories per serving: ~370

Time to make: 70 minutes

24. Hearty vegetarian chili

Category: Vegetarian low-calorie soup recipes

One of the best things about chili is that there’s an unlimited number of ways to customize it. To keep the protein without the meat, this vegetarian chili recipe doubles up the pinto beans and adds diced potatoes for a uniquely satisfying meal that’s much lower in calories than traditional chili.

Calories per serving: ~400

Time to make: 30 minutes

25. Cauliflower and coconut milk soup

Category: Vegetarian low-calorie soup recipes

Coconut milk is practically a cheat code for making thick, flavorful soups out of just about anything — including a nutritious cauliflower and broccoli. Mix in curry powder, a bevy of spices, nutritional yeast and a splash of lime juice, and you’ve got a beautifully flavorful vegetarian dish you’ll want to eat year-round.

Calories per serving: ~430

Time to make: 35 minutes

26. Chickenless noodle soup

Category: Vegetarian low-calorie soup recipes

There’s something instantly nostalgic about chicken noodle soup that’s hard to come by when you’re avoiding meat. Thankfully, legumes can provide some of that protein and savory meatiness for a chicken-free noodle soup that’s perfect for a rainy day or a cozy night in.

Calories per serving: ~450

Time to make: 30 minutes

27. Wingless buffalo chicken soup

Category: High-protein low-calorie soup recipes

It’s no secret that chicken wings are little calorie bombs, but you can still get that zesty bar food flavor without all the fried fat. This buffalo chicken soup combines just about everything you’d get on a plate of wings into one deliciously spicy bowl.

Protein per serving: 27g

Calories per serving: ~210

Time to make: 40 minutes

28. Coconut curry soup

Category: High-protein low-calorie soup recipes

A warm, rich bowl of curry soup is always satisfying. Spiced to your liking, this coconut-based dish packs a whole pound of chicken plus a can of chickpeas into one pot. If your family can’t finish it all in one night, the flavors come together even better when you reheat the leftovers the next day or use them to generate a new creation.

Protein per serving: 16g

Calories per serving: ~270

Time to make: 70 minutes

29. Lemony chicken soup

Category: High-protein low-calorie soup recipes

There’s something irresistible about the bright, uplifting combination of lemon and chicken. With a healthy dash of lemon juice to complement the chicken breast, eggs and pasta, this light-yet-satisfying soup will become your go-to summer meal.

Protein per serving: 25g

Calories per serving: ~270

Time to make: 30 minutes

30. Pork wonton soup

Category: High-protein low-calorie soup recipes

If you want a higher-protein version of the veggie wonton soup, try this wonton soup that replaces the mushrooms with ground pork. The wontons are super savory and pack in plenty of protein with minimal calories.

Protein per serving: 27g

Calories per serving: ~280

Time to make: 30 minutes

31. Vegetarian-friendly protein pumpkin soup

Category: High-protein low-calorie soup recipes

If you want the protein without the meat and the heartiness without the calories as the weather starts turning, you’ll want to ladle up a bowl or two of this autumnal pumpkin soup. You won’t get quite the same level of protein as you would with a comparable meat soup, but you can double up the black beans to pack in a few more grams.

Protein per serving: 19g

Calories per serving: ~290

Time to make: 25 minutes

32. Homestyle beef stew

Category: High-protein low-calorie soup recipes

Soups don’t get much heartier than a classic beef stew, which is a notoriously calorie-rich dish by design. This low-cal version of the humble comfort food will still get you through the long winter months with plenty of protein and a healthy array of veggies.

Protein per serving: 27g

Calories per serving: ~330

Time to make: 3.5 hours

33. Decadent enchilada-style soup

Category: High-protein low-calorie soup recipes

If you don’t think soup can be rich and satisfying, try this supremely cheesy enchilada-style soup. With plenty of chicken, sour cream, black beans and stretchy mozzarella, every bowl is an entire meal unto itself.

Protein per serving: 24g

Calories per serving: ~360

Time to make: 30 minutes

34. Bulgur wheat bone broth soup

Category: High-protein low-calorie soup recipes

Bulgur may be one of the most under-utilized wheat varieties in American kitchens. This complex Middle Eastern grain is similar in consistency to rice but has a subtly nutty flavor and provides about 17 grams of protein per cup, making it a nutritious, surprising addition to a chicken bone broth soup.

Protein per serving: 34g

Calories per serving: ~380

Time to make: 35 minutes

35. Chicken and coconut milk winter soup

Category: High-protein low-calorie soup recipes

Nothing’s better when the thermometer starts dropping than a rich, savory soup. To help you get through the winter, mix things up with a deceptively simple chicken soup. Golden with turmeric, thickened by coconut milk and beefed up with chickpeas and sweet potatoes, it’s high on protein and big on flavor.

Protein per serving: 39g

Calories per serving: ~380

Time to make: 50 minutes

36. Classic shrimp and sausage gumbo

Category: High-protein low-calorie soup recipes

If you really want to pack on the protein and the flavor, this gumbo recipe has them both in spades. Combining shrimp, sausage and bacon, this decadent soup is as vibrant as it is filling and pairs perfectly with seasoned rice. To cut the calories back even more, you can skip the bacon or fry the okra in olive oil.

Protein per serving: 26g

Calories per serving: ~390

Time to make: 180 minutes

37. Protein-powered potato soup

Category: High-protein low-calorie soup recipes

Don’t be deceived by the long cooking time for this potato soup — after just a tiny bit of prep work, this dish can sit in the slow cooker while you go about your day. Featuring plenty of vegetables, chicken, spices and cream cheese, even picky eaters will want another helping if the first doesn’t fill them up.

Protein per serving: 35g

Calories per serving: ~410

Time to make: 6 hours

38. Creamy Italian-style chicken alfredo soup

Category: High-protein low-calorie soup recipes

Want to cut the calories but aren’t ready to give up pasta? An Italian-inspired alfredo soup will satisfy the craving with a fraction of the calories. Packed with chicken, cheese and slivers of lasagna noodles, it’s a unique twist on a familiar favorite.

Protein per serving: 35g

Calories per serving: ~440

Time to make: 50 minutes

39. Protein-packed quinoa soup

Category: High-protein low-calorie soup recipes

If you want to kick your protein intake up a notch, try this quinoa soup. Chipotle, pepitas, fire-roasted tomatoes and poblano give this powerhouse dish a distinctive smoky flavor, and contains over 40 grams of protein per serving.

Protein per serving: 42g

Calories per serving: ~490

Time to make: 50 minutes

Final thoughts on low-calorie soups

As you can see, low-calorie soup recipes can range from simple and nutritious to rich and complex, and can appeal to just about anyone’s tastes. Whether you’re a busy parent carefully calculating a grocery budget, a dedicated vegetarian or a protein-packing gym rat, there’s a soup that can satisfy you without packing on the calories.

Ready to fit some of these recipes into your rotation of low-calorie meals but don’t have the time to get to the grocery store? With Instacart’s easy online ordering, you’re just a few clicks away from getting all the ingredients you need sent straight to your door.