24+ Healthy Low Calorie Soup Recipes That Are Delicious and Healthy

If you’re looking to enjoy delicious, satisfying meals without the extra calories, soups are an excellent choice.

Low-calorie soups can be incredibly flavorful, packed with nutritious ingredients like fresh vegetables, lean proteins, and wholesome legumes, while keeping your calorie intake in check.

Whether you’re aiming to lose weight, maintain a healthy lifestyle, or simply want lighter meal options, soups offer endless versatility and comfort.

In this collection of 24+ low calorie soup recipes, you’ll find everything from creamy vegetable purees and hearty lentil broths to refreshing cold soups perfect for warmer days.

These recipes prove that eating light doesn’t mean sacrificing taste or satisfaction.

Get ready to explore nourishing, easy-to-make soups that fit your health goals and delight your palate.

24+ Healthy Low Calorie Soup Recipes That Are Delicious and Healthy

With these 24+ low calorie soup recipes, maintaining a healthy diet can be both enjoyable and effortless.

Soups are a fantastic way to incorporate more vegetables, lean proteins, and fiber into your meals without overloading on calories.

Feel free to customize these recipes with your favorite herbs and spices, and don’t hesitate to experiment with different ingredients.

Whether you’re cooking for one or feeding your family, these soups are perfect for every occasion.

Embrace the power of wholesome, low-calorie soups to nourish your body and satisfy your taste buds.

Vegetable Detox Soup

This vegetable detox soup is a light and refreshing blend of nutrient-dense vegetables that cleanse the body while keeping calories low.

Packed with fiber and antioxidants, it’s perfect for those looking to reset their system without sacrificing flavor or satisfaction.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 2 celery stalks, chopped
• 2 carrots, diced
• 1 zucchini, diced
• 1 cup kale, chopped
• 4 cups vegetable broth
• 1 can diced tomatoes (14 oz)
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions
Heat olive oil in a large pot over medium heat. Sauté onion and garlic until fragrant. Add celery, carrots, and zucchini; cook for a few minutes until slightly tender.

Pour in vegetable broth and diced tomatoes, bring to a boil.

Reduce heat and simmer for 15 minutes. Stir in kale and cook until wilted. Season with salt and pepper.

Garnish with fresh parsley before serving.

This soup is a perfect balance of lightness and nourishment, providing a warm, comforting meal that supports weight management and detoxification goals.

Spicy Lentil Soup

Spicy lentil soup is a hearty yet low-calorie dish that combines protein-rich lentils with bold spices and fresh vegetables.

It’s an excellent choice for a filling meal that won’t weigh you down.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 2 carrots, diced
• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• 1 tsp cumin
• 1 tsp smoked paprika
• 1/2 tsp chili powder
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions
Heat olive oil in a pot over medium heat. Sauté onion and garlic until translucent. Add carrots, cumin, smoked paprika, chili powder, salt, and pepper; cook for a minute. Add lentils and vegetable broth, bring to a boil. Reduce heat and simmer until lentils are soft, about 20 minutes. Garnish with fresh cilantro before serving.

This soup delivers rich flavor and satisfying texture with minimal calories, making it a smart option for anyone seeking a nutritious, weight-conscious meal.

Cabbage and Tomato Soup

Cabbage and tomato soup is a simple, low-calorie soup that features the natural sweetness of tomatoes balanced by the mild bitterness of cabbage. It’s hydrating, fiber-rich, and perfect for cleansing or light eating days.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 4 cups chopped cabbage
• 1 can diced tomatoes (14 oz)
• 4 cups vegetable broth
• 1 tsp dried oregano
• Salt and pepper to taste
• Fresh basil for garnish

Instructions
Heat olive oil in a large pot over medium heat. Sauté onion and garlic until soft. Add cabbage, diced tomatoes, vegetable broth, oregano, salt, and pepper. Bring to a boil, then simmer until cabbage is tender, about 20 minutes. Garnish with fresh basil before serving.

This soup offers a light, flavorful meal that’s low in calories but rich in vitamins and fiber, making it a great choice for maintaining a healthy diet without sacrificing taste.

Skinny Chicken and Vegetable Soup

This skinny chicken and vegetable soup is a flavorful, low-calorie option that combines lean protein with a variety of fresh vegetables in a light broth.

It’s perfect for those looking for a filling yet guilt-free meal.

Ingredients

• 1 tbsp olive oil
• 1 lb boneless, skinless chicken breast, diced
• 1 onion, chopped
• 3 garlic cloves, minced
• 2 carrots, diced
• 2 celery stalks, chopped
• 1 zucchini, diced
• 6 cups low-sodium chicken broth
• Salt and pepper to taste
• Fresh thyme or parsley for garnish

Instructions
Heat olive oil in a large pot over medium heat. Add chicken and cook until lightly browned. Remove chicken and set aside. In the same pot, sauté onion and garlic until translucent. Add carrots, celery, and zucchini, cooking for a few minutes until slightly tender. Pour in chicken broth and bring to a boil. Return chicken to the pot, reduce heat, and simmer for 20 minutes. Season with salt and pepper. Garnish with fresh herbs before serving.

This soup provides a satisfying blend of lean protein and vegetables, delivering warmth and nourishment without excess calories.

Cauliflower and Leek Soup

Cauliflower and leek soup is a creamy, low-calorie option that uses pureed cauliflower for a rich texture without the added fat. It’s light, comforting, and packed with vitamins.

Ingredients

• 1 tbsp olive oil
• 2 leeks, white and light green parts, sliced
• 1 head cauliflower, chopped
• 4 cups vegetable broth
• 2 garlic cloves, minced
• Salt and pepper to taste
• Fresh chives for garnish

Instructions
Heat olive oil in a large pot over medium heat. Sauté leeks and garlic until softened. Add cauliflower and vegetable broth. Bring to a boil, then reduce heat and simmer until cauliflower is tender, about 15 minutes. Use an immersion blender to puree the soup until smooth. Season with salt and pepper. Garnish with fresh chives before serving.

This creamy yet low-calorie soup is perfect for those seeking comfort food without the heaviness, offering a rich flavor profile with minimal calories.

Tomato Basil Soup

Tomato basil soup is a classic low-calorie soup that’s both tangy and soothing.

Made with fresh tomatoes and fragrant basil, it’s a refreshing and light meal option.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 6 cups fresh tomatoes, chopped (or canned whole tomatoes)
• 4 cups vegetable broth
• 1/4 cup fresh basil leaves
• Salt and pepper to taste

Instructions
Heat olive oil in a pot over medium heat. Sauté onion and garlic until translucent. Add tomatoes and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes. Use an immersion blender to puree until smooth. Stir in fresh basil leaves and cook for another 5 minutes. Season with salt and pepper before serving.

This soup is vibrant and light, perfect for a low-calorie meal that doesn’t compromise on taste or comfort.

Broccoli and Spinach Soup

This broccoli and spinach soup is a vibrant, low-calorie option packed with vitamins and minerals. T

he combination of green veggies creates a nutrient-dense, flavorful, and light soup perfect for health-conscious eaters.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 4 cups broccoli florets
• 2 cups fresh spinach
• 4 cups vegetable broth
• Salt and pepper to taste
• Lemon juice (optional)

Instructions
Heat olive oil in a large pot over medium heat. Sauté onion and garlic until fragrant and translucent. Add broccoli and vegetable broth, bringing to a boil. Reduce heat and simmer until broccoli is tender, about 10 minutes. Stir in spinach and cook until wilted. Use an immersion blender to puree the soup until smooth. Season with salt, pepper, and a splash of lemon juice if desired. Serve warm.

This soup offers a creamy texture and fresh flavor while remaining low in calories, making it a perfect choice for light lunches or dinners.

Carrot Ginger Soup

Carrot ginger soup is a bright, flavorful, and low-calorie soup that combines the natural sweetness of carrots with the spicy warmth of fresh ginger.

It’s both comforting and invigorating.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 4 carrots, peeled and chopped
• 1-inch piece fresh ginger, peeled and minced
• 4 cups vegetable broth
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions
Heat olive oil in a large pot over medium heat. Sauté onion and ginger until fragrant. Add carrots and vegetable broth. Bring to a boil, then reduce heat and simmer until carrots are soft, about 20 minutes. Use an immersion blender to puree until smooth. Season with salt and pepper. Garnish with fresh cilantro before serving.

This soup balances sweetness and spice perfectly, making it a nourishing, low-calorie option that’s as tasty as it is healthy.

Mushroom and Thyme Soup

Mushroom and thyme soup is a rich, earthy, low-calorie soup that highlights the deep flavors of mushrooms balanced with the subtle herbiness of thyme.

It’s satisfying without being heavy.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 3 cups mushrooms, sliced
• 4 cups vegetable broth
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions
Heat olive oil in a pot over medium heat. Sauté onion and garlic until soft. Add mushrooms and cook until they release their moisture and brown slightly. Pour in vegetable broth, add thyme, and bring to a simmer. Cook for 15 minutes. Use an immersion blender to partially puree for a creamy texture with some mushroom pieces left. Season with salt and pepper. Serve warm.

This soup is an elegant low-calorie option that offers rich flavor and comforting warmth.

Tomato and Roasted Red Pepper Soup

This tomato and roasted red pepper soup is a vibrant, low-calorie option bursting with smoky and tangy flavors.

The roasted red peppers add a depth and sweetness that elevate this healthy soup.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 3 roasted red peppers, chopped (jarred or homemade)
• 6 cups fresh tomatoes, chopped (or canned diced tomatoes)
• 4 cups vegetable broth
• Salt and pepper to taste
• Fresh basil for garnish

Instructions
Heat olive oil in a large pot over medium heat. Sauté onion and garlic until softened. Add roasted red peppers, tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes. Use an immersion blender to puree until smooth. Season with salt and pepper. Garnish with fresh basil before serving.

This soup offers a rich, smoky flavor with a refreshing lightness, perfect for a nourishing low-calorie meal.

Zucchini and Basil Soup

Zucchini and basil soup is a delicate, low-calorie soup that highlights the fresh flavors of summer vegetables and herbs.

It’s light, fragrant, and perfect for warm days or a light lunch.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 4 medium zucchinis, diced
• 4 cups vegetable broth
• 1/4 cup fresh basil leaves
• Salt and pepper to taste

Instructions
Heat olive oil in a pot over medium heat. Sauté onion and garlic until translucent. Add zucchini and vegetable broth, bringing to a boil. Reduce heat and simmer until zucchini is tender, about 15 minutes. Add fresh basil leaves and use an immersion blender to puree until smooth. Season with salt and pepper. Serve warm.

This soup is a fresh, light option that captures the essence of summer with minimal calories.

Asparagus and Pea Soup

Asparagus and pea soup is a bright, green, low-calorie soup packed with spring vegetables.

It’s creamy and fresh without any added cream, making it a wholesome choice for light eating.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 1 bunch asparagus, trimmed and chopped
• 1 cup fresh or frozen peas
• 4 cups vegetable broth
• Salt and pepper to taste
• Fresh mint for garnish

Instructions
Heat olive oil in a large pot over medium heat. Sauté onion and garlic until softened. Add asparagus, peas, and vegetable broth. Bring to a boil, then reduce heat and simmer until asparagus is tender, about 12 minutes. Use an immersion blender to puree until smooth. Season with salt and pepper. Garnish with fresh mint before serving.

This soup is a vibrant and healthy low-calorie option that celebrates fresh spring produce.

Spiced Butternut Squash Soup

This spiced butternut squash soup is a velvety, low-calorie delight that combines the natural sweetness of squash with warming spices like cinnamon and nutmeg.

It’s comforting and perfect for cooler days without weighing you down.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 4 cups butternut squash, peeled and diced
• 4 cups vegetable broth
• 1/2 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• Salt and pepper to taste
• Fresh sage for garnish

Instructions
Heat olive oil in a large pot over medium heat. Sauté onion and garlic until softened. Add butternut squash, vegetable broth, cinnamon, nutmeg, salt, and pepper. Bring to a boil, then reduce heat and simmer until squash is tender, about 20 minutes. Use an immersion blender to puree until smooth. Garnish with fresh sage before serving.

This soup is a flavorful and light option that combines the cozy flavors of fall with low-calorie goodness.

Cucumber and Dill Soup

This cucumber and dill soup is a refreshing, low-calorie choice perfect for warm weather.

It’s cool, light, and packed with fresh herbs for a crisp and clean flavor.

Ingredients

• 2 cucumbers, peeled and chopped
• 1 cup plain Greek yogurt (low-fat)
• 1 tbsp fresh dill, chopped
• 1 garlic clove, minced
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions
In a blender, combine cucumbers, Greek yogurt, dill, garlic, lemon juice, salt, and pepper. Blend until smooth. Chill in the refrigerator for at least one hour before serving.

This no-cook soup is a quick, hydrating, and low-calorie meal perfect for hot days or light lunches.

Carrot and Coriander Soup

Carrot and coriander soup is a vibrant, low-calorie soup that balances the sweetness of carrots with the warm, citrusy notes of coriander.

It’s both comforting and refreshing.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 4 carrots, peeled and diced
• 1 tsp ground coriander
• 4 cups vegetable broth
• Salt and pepper to taste
• Fresh coriander leaves for garnish

Instructions
Heat olive oil in a pot over medium heat. Sauté onion until translucent. Add carrots and ground coriander, cooking for a couple of minutes to release the aroma. Pour in vegetable broth and bring to a boil. Reduce heat and simmer until carrots are tender, about 20 minutes. Use an immersion blender to puree until smooth. Season with salt and pepper. Garnish with fresh coriander leaves before serving.

This soup is a delicious and light meal that offers a lovely balance of sweetness and spice with minimal calories.

Spinach and White Bean Soup

This spinach and white bean soup is a nutritious, low-calorie option rich in fiber and protein.

The creamy beans pair perfectly with fresh spinach in a light, flavorful broth, making it both satisfying and healthy.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 1 can cannellini beans, drained and rinsed
• 4 cups fresh spinach
• 4 cups vegetable broth
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions
Heat olive oil in a pot over medium heat. Sauté onion and garlic until softened. Add beans, vegetable broth, and oregano. Bring to a boil, then reduce heat and simmer for 10 minutes. Stir in spinach and cook until wilted. Season with salt and pepper before serving.

This soup offers a wholesome and light meal option that’s both flavorful and filling without extra calories.

Roasted Cauliflower Soup

Roasted cauliflower soup is a creamy and low-calorie soup that boasts a rich, nutty flavor thanks to roasting.

It’s a comforting yet healthy dish ideal for light dinners or lunches.

Ingredients

• 1 head cauliflower, chopped
• 1 tbsp olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 4 cups vegetable broth
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions
Preheat oven to 400°F (200°C). Toss cauliflower with olive oil, salt, and pepper. Roast on a baking sheet for 25-30 minutes until golden. In a pot, sauté onion and garlic until softened. Add roasted cauliflower and vegetable broth. Bring to a boil, then simmer for 10 minutes. Use an immersion blender to puree until smooth. Garnish with fresh parsley before serving.

This soup combines the depth of roasted flavors with lightness, making it an excellent low-calorie choice.

Cucumber Avocado Soup

Cucumber avocado soup is a creamy, low-calorie soup served cold, perfect for warm days.

The avocado adds healthy fats and smooth texture without making the soup heavy.

Ingredients

• 2 cucumbers, peeled and chopped
• 1 ripe avocado
• 1 cup plain Greek yogurt (low-fat)
• 1 tbsp fresh lime juice
• 1 garlic clove, minced
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions
In a blender, combine cucumbers, avocado, Greek yogurt, lime juice, and garlic. Blend until smooth. Season with salt and pepper. Chill before serving. Garnish with fresh cilantro.

This refreshing soup is light, creamy, and full of healthy fats, making it a perfect low-calorie option for a nutritious meal.

Tomato and Fennel Soup

This tomato and fennel soup is a fragrant, low-calorie soup combining the sweetness of tomatoes with the subtle anise flavor of fennel.

It’s a light yet flavorful option perfect for any season.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 2 bulbs fennel, sliced
• 4 cups fresh tomatoes, chopped (or canned)
• 4 cups vegetable broth
• Salt and pepper to taste
• Fresh thyme for garnish

Instructions
Heat olive oil in a large pot over medium heat. Sauté onion and fennel until softened and fragrant. Add tomatoes and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes. Use an immersion blender to puree until smooth. Season with salt and pepper. Garnish with fresh thyme before serving.

This soup offers a unique and refreshing flavor profile that’s both light and satisfying.

Roasted Red Pepper and Tomato Soup

Roasted red pepper and tomato soup is a smoky, low-calorie soup with vibrant colors and a rich flavor.

Roasting the peppers enhances their sweetness and depth.

Ingredients

• 3 roasted red peppers, chopped
• 1 tbsp olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 4 cups diced tomatoes
• 4 cups vegetable broth
• Salt and pepper to taste
• Fresh basil for garnish

Instructions
Heat olive oil in a pot over medium heat. Sauté onion and garlic until translucent. Add roasted red peppers, tomatoes, and vegetable broth. Bring to a boil, then simmer for 20 minutes. Use an immersion blender to puree until smooth. Season with salt and pepper. Garnish with fresh basil.

This soup is bright, flavorful, and perfect for a light, healthy meal.

Leek and Potato Soup (Light Version)

This leek and potato soup is a lighter take on a classic creamy favorite.

Using vegetable broth and less oil keeps the calories low without sacrificing flavor.

Ingredients

• 1 tbsp olive oil
• 2 leeks, white and light green parts, sliced
• 2 medium potatoes, peeled and diced
• 4 cups vegetable broth
• Salt and pepper to taste
• Fresh chives for garnish

Instructions
Heat olive oil in a pot over medium heat. Sauté leeks until soft. Add potatoes and vegetable broth. Bring to a boil, then simmer until potatoes are tender, about 20 minutes. Use an immersion blender to puree until smooth. Season with salt and pepper. Garnish with fresh chives before serving.

This soup is creamy, comforting, and a great low-calorie option for any time of year.

Spinach and Lentil Soup

This spinach and lentil soup is a hearty yet low-calorie option that combines the richness of lentils with the freshness of spinach.

Packed with fiber and protein, it’s both nutritious and satisfying.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 1 cup dried lentils, rinsed
• 4 cups vegetable broth
• 4 cups fresh spinach
• 1 tsp ground cumin
• Salt and pepper to taste

Instructions
Heat olive oil in a large pot over medium heat. Sauté onion and garlic until translucent. Add lentils, vegetable broth, and cumin. Bring to a boil, then reduce heat and simmer until lentils are tender, about 25 minutes. Stir in spinach and cook until wilted. Season with salt and pepper before serving.

This soup delivers a nutritious punch while remaining low in calories, making it an ideal choice for a wholesome meal.

Cucumber Gazpacho

Cucumber gazpacho is a refreshing, cold, and low-calorie soup perfect for hot days.

It combines the crispness of cucumber with a hint of garlic and herbs for a clean, light flavor.

Ingredients

• 3 cucumbers, peeled and chopped
• 1 green bell pepper, chopped
• 1 small onion, chopped
• 2 garlic cloves
• 2 tbsp white wine vinegar
• 1/4 cup olive oil
• Salt and pepper to taste
• Fresh dill or parsley for garnish

Instructions
Combine cucumbers, bell pepper, onion, garlic, and vinegar in a blender. Blend until smooth. Slowly add olive oil while blending. Season with salt and pepper. Chill for at least 2 hours before serving. Garnish with fresh dill or parsley.

This cold soup is light, hydrating, and full of fresh flavors, making it perfect for a low-calorie meal or snack.

Carrot and Orange Soup

Carrot and orange soup is a bright and zesty low-calorie soup combining sweet carrots with citrusy orange juice.

It’s refreshing and nourishing, ideal for a light lunch or starter.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 4 carrots, peeled and chopped
• 4 cups vegetable broth
• 1 cup fresh orange juice
• Salt and pepper to taste
• Fresh thyme for garnish

Instructions
Heat olive oil in a pot over medium heat. Sauté onion until soft. Add carrots and vegetable broth. Bring to a boil, then simmer until carrots are tender, about 20 minutes. Use an immersion blender to puree the soup until smooth. Stir in orange juice and heat through without boiling. Season with salt and pepper. Garnish with fresh thyme.

This soup offers a unique balance of sweetness and citrus, creating a delightful low-calorie meal option.

Conclusion

Low-calorie soups are more than just light meals—they’re comforting bowls of nourishment that remind us how simple ingredients can come together to create something truly satisfying. These 24+ low calorie soup recipes highlight the beauty of fresh produce, herbs, and lean proteins working in harmony to fuel your body without excess calories. Whether you choose a warm, creamy blend or a crisp, chilled gazpacho, each recipe offers a chance to enjoy healthy eating with pleasure and ease. Take these soups into your kitchen and let them inspire a delicious, balanced lifestyle.