Soups are a fantastic way to nourish your body while supporting weight loss goals.
Packed with fiber-rich vegetables, lean proteins, and metabolism-boosting spices, weight loss soups keep you full and satisfied without piling on calories.
Whether you prefer creamy, spicy, or detoxifying varieties, these 21+ weight loss soup recipes offer delicious, easy-to-make options that fit perfectly into a healthy eating plan.
From refreshing cucumber mint to hearty lentil blends, there’s something here to help you stay energized and on track.
21+ Nourishing Weight Loss Soup Recipes You’ll Love
Exploring these 21+ weight loss soup recipes reveals how flavorful and satisfying healthy eating can be.
Each soup combines nutrient-dense ingredients designed to keep hunger at bay while providing essential vitamins and minerals.
Whether you’re looking for a light detox soup or a filling meal replacement, these recipes make it easier to enjoy your weight loss journey without sacrificing taste or variety.
Grab your favorite veggies and start simmering your way to a healthier you!
Detox Green Soup
This detox green soup is packed with nutrient-dense vegetables that support weight loss by promoting detoxification and boosting metabolism.
It’s low in calories but rich in fiber and antioxidants, making it perfect for a light, cleansing meal that keeps you full and energized.
- Kale or spinach leaves
- Broccoli florets
- Celery stalks
- Cucumber
- Garlic
- Vegetable broth
- Lemon juice
- Salt and pepper
Combine kale, broccoli, celery, cucumber, garlic, and vegetable broth in a pot. Simmer until vegetables are tender. Use an immersion blender or transfer to a blender to puree until smooth. Stir in lemon juice and season with salt and pepper.
This soup provides a delicious way to flood your body with vitamins and minerals while aiding digestion and reducing bloating.
The fiber content helps you feel satiated longer, making it easier to stick to your weight loss goals without feeling deprived.
Spicy Lentil Soup
Spicy lentil soup is a filling, protein-rich option that supports weight loss by stabilizing blood sugar and curbing hunger.
Lentils are a great source of plant-based protein and fiber, which keep your metabolism active and help prevent overeating.
- Red or green lentils
- Onion, chopped
- Garlic
- Carrots, diced
- Diced tomatoes
- Vegetable broth
- Chili powder or cayenne
- Cumin
- Salt and pepper
Sauté onion and garlic in a pot until translucent. Add carrots, lentils, diced tomatoes, vegetable broth, and spices. Simmer until lentils are soft. Use a blender for a smoother texture if desired or leave chunky.
This hearty soup makes weight loss manageable by providing sustained energy and reducing cravings.
The warming spices also boost metabolism and aid digestion, making it an ideal meal for a slimming diet.
Cabbage Soup
Cabbage soup is a classic weight loss-friendly recipe that’s low in calories and high in fiber, promoting fullness and digestive health.
It’s easy to prepare, hydrating, and can be enjoyed as part of a calorie-controlled eating plan.
- Green cabbage, chopped
- Onion, chopped
- Carrots, sliced
- Celery stalks, sliced
- Garlic
- Tomatoes, diced
- Vegetable broth
- Bay leaf
- Salt and pepper
Combine all vegetables and broth in a large pot. Add bay leaf and simmer until vegetables are tender. Remove bay leaf and season with salt and pepper.
This soup is perfect for detox and appetite control, helping you stay on track with your weight loss journey.
Its high water and fiber content keep you feeling full longer while delivering essential nutrients for overall wellness.
Cauliflower Broccoli Soup
This cauliflower broccoli soup is a low-calorie, nutrient-packed option that supports weight loss by providing plenty of fiber and vitamins while keeping calories in check.
The creamy texture comes from blending the vegetables without needing any heavy cream or added fat.
- Cauliflower florets
- Broccoli florets
- Onion, chopped
- Garlic
- Vegetable broth
- Nutritional yeast (optional for a cheesy flavor)
- Salt and pepper
Sauté onion and garlic until fragrant. Add cauliflower, broccoli, and vegetable broth. Simmer until vegetables are tender. Blend until smooth using an immersion blender or regular blender. Stir in nutritional yeast if using and season to taste.
This soup offers a satisfying, creamy feel without extra calories, making it ideal for weight loss.
The high fiber content promotes fullness and aids digestion, helping you maintain a calorie deficit without hunger.
Tomato Basil Soup
A light and flavorful tomato basil soup that’s low in calories and rich in antioxidants.
The natural acidity of tomatoes supports digestion and metabolism, while fresh basil adds a refreshing herbal note to keep your palate interested.
- Fresh tomatoes, chopped
- Onion, chopped
- Garlic
- Vegetable broth
- Fresh basil leaves
- Olive oil (optional, use sparingly)
- Salt and pepper
Sauté onion and garlic until soft. Add tomatoes and broth, then simmer until tomatoes break down. Blend until smooth and stir in chopped basil. Drizzle a small amount of olive oil if desired, then season with salt and pepper.
This soup is a great way to enjoy a flavorful meal that fits easily into a weight loss plan.
It’s hydrating, low in calories, and packed with nutrients that support overall health and well-being.
Spiced Carrot Soup
Spiced carrot soup combines the natural sweetness of carrots with metabolism-boosting spices like ginger and cayenne pepper.
It’s a comforting yet slimming soup that aids digestion and helps control appetite.
- Carrots, peeled and chopped
- Onion, chopped
- Garlic
- Fresh ginger
- Vegetable broth
- Cayenne pepper
- Ground cumin
- Salt and pepper
Sauté onion, garlic, and ginger until fragrant. Add carrots, broth, cayenne, and cumin. Simmer until carrots are tender. Blend until smooth. Season with salt and pepper.
This warming soup is perfect for weight loss because it’s low in calories but rich in fiber and spices that enhance metabolic rate.
It’s filling and flavorful, making it easier to stick to healthy eating habits.
Zucchini Soup
This zucchini soup is a light, low-calorie dish perfect for weight loss. It’s packed with water-rich zucchini and other veggies that keep you full and hydrated while being gentle on calories.
The smooth texture makes it satisfying without heaviness.
- Zucchini, chopped
- Onion, chopped
- Garlic
- Vegetable broth
- Fresh parsley
- Lemon juice
- Salt and pepper
Sauté onion and garlic until soft. Add zucchini and broth, then simmer until zucchini is tender. Blend until smooth. Stir in fresh parsley and lemon juice. Season with salt and pepper.
This soup supports weight loss by offering a nutrient-dense, filling option that’s low in calories.
The lemon juice adds a refreshing zing and may help boost metabolism, making it a perfect choice for light lunches or dinners.
Spicy Cabbage Soup
Spicy cabbage soup is a flavorful, low-calorie recipe that’s great for weight loss.
The cabbage provides fiber and volume, while the spices add metabolism-boosting heat, helping curb appetite and support digestion.
- Green cabbage, chopped
- Onion, chopped
- Garlic
- Diced tomatoes
- Vegetable broth
- Red chili flakes or cayenne
- Paprika
- Salt and pepper
Sauté onion and garlic until fragrant. Add cabbage, tomatoes, broth, and spices. Simmer until cabbage is soft. Blend partially if desired, or leave chunky. Season to taste.
This soup makes weight loss enjoyable by combining filling vegetables with spicy flavors that may help increase calorie burn. It’s a satisfying meal that keeps hunger at bay while delivering essential nutrients.
Spinach Mushroom Soup
This spinach mushroom soup is a light yet nutrient-dense option for weight loss.
It’s low in calories but rich in fiber, vitamins, and minerals, with earthy mushrooms and leafy spinach creating a savory, satisfying bowl.
- Fresh spinach
- Mushrooms, sliced
- Onion, chopped
- Garlic
- Vegetable broth
- Thyme
- Salt and pepper
Sauté onion, garlic, and mushrooms until tender. Add broth and spinach, cooking just until spinach wilts. Blend partially or fully, depending on texture preference. Season with thyme, salt, and pepper.
This soup is an excellent way to enjoy a hearty yet low-calorie meal that supports your weight loss goals.
The combination of mushrooms and spinach adds bulk and flavor without excess calories, keeping you full and nourished.
Broccoli Cauliflower Soup
This broccoli cauliflower soup is a creamy, low-calorie option that supports weight loss by being rich in fiber and antioxidants.
The combination of these cruciferous vegetables promotes fullness and aids in digestion.
- Broccoli florets
- Cauliflower florets
- Onion, chopped
- Garlic
- Vegetable broth
- Lemon juice
- Salt and pepper
Sauté onion and garlic until soft. Add broccoli, cauliflower, and broth, then simmer until vegetables are tender. Blend until smooth and creamy. Stir in lemon juice and season with salt and pepper.
This soup helps keep calorie intake low while delivering essential nutrients that support metabolism.
Its creamy texture makes it satisfying, helping to reduce cravings and support weight loss efforts.
Detox Vegetable Soup
A vibrant detox vegetable soup loaded with low-calorie vegetables that promote cleansing and fat burning.
This soup is hydrating and full of fiber, perfect for a weight loss-friendly meal.
- Zucchini
- Celery
- Carrots
- Tomatoes
- Spinach
- Onion
- Garlic
- Vegetable broth
Chop all vegetables and add to a pot with broth. Simmer until tender. Blend for a smooth texture or leave chunky for more fiber.
This detox soup encourages gentle cleansing and helps maintain fullness with minimal calories.
It’s an excellent choice for those wanting to reset their eating habits while enjoying a flavorful, wholesome meal.
Spicy Tomato Lentil Soup
This spicy tomato lentil soup is a nutrient-rich, filling option ideal for weight loss.
Lentils provide plant-based protein and fiber, while the spices boost metabolism and add depth.
- Red lentils
- Tomatoes
- Onion, chopped
- Garlic
- Vegetable broth
- Chili powder
- Cumin
- Salt and pepper
Sauté onion and garlic, then add tomatoes, lentils, broth, and spices. Simmer until lentils are soft. Blend partially for texture or fully for smoothness.
This hearty soup balances protein, fiber, and spices to keep you energized and full longer.
It’s a delicious, weight-friendly meal that supports healthy metabolism and appetite control.
Vegetable Detox Soup
This vegetable detox soup is a light, low-calorie blend of cleansing vegetables that promote digestion and weight loss.
It’s full of fiber and antioxidants, making it an ideal meal for resetting your system.
- Carrots
- Celery
- Kale
- Onion
- Garlic
- Vegetable broth
- Lemon juice
- Salt and pepper
Chop all vegetables and simmer in vegetable broth until tender. Blend until smooth or leave chunky for more texture. Stir in lemon juice and season to taste.
This soup is perfect for anyone looking to support their weight loss journey with a nourishing, hydrating meal that helps flush out toxins and curb cravings naturally.
Spiced Butternut Soup
Spiced butternut squash soup is a comforting, low-calorie option with metabolism-boosting spices like ginger and cinnamon.
It’s creamy without heavy cream and packed with fiber and vitamins.
- Roasted butternut squash
- Onion
- Garlic
- Vegetable broth
- Fresh ginger
- Ground cinnamon
- Salt and pepper
Sauté onion, garlic, and ginger. Add roasted squash, broth, and cinnamon. Simmer and blend until creamy and smooth. Season with salt and pepper.
This soup supports weight loss by combining nutrient-dense ingredients and warming spices that help increase metabolism and provide lasting fullness with fewer calories.
Cabbage Detox Soup
Cabbage detox soup is a classic weight loss-friendly recipe that’s low in calories and high in fiber.
The soup’s hydrating nature helps reduce bloating and supports digestion.
- Green cabbage
- Carrots
- Celery
- Tomatoes
- Onion
- Garlic
- Vegetable broth
- Bay leaf
- Salt and pepper
Simmer all vegetables and broth with bay leaf until tender. Remove bay leaf and season with salt and pepper.
This soup is an excellent way to stay full while maintaining a calorie deficit.
It aids in digestion and detoxification, making it a go-to recipe for anyone focusing on weight loss.
Spinach Kale Soup
This spinach kale soup is a nutrient-packed, low-calorie option that supports weight loss by providing plenty of fiber and antioxidants.
The leafy greens help boost metabolism and promote fullness.
- Fresh spinach
- Kale, chopped
- Onion, chopped
- Garlic
- Vegetable broth
- Lemon juice
- Salt and pepper
Sauté onion and garlic until soft. Add spinach, kale, and vegetable broth. Simmer until greens are tender. Blend until smooth or leave chunky for texture. Stir in lemon juice and season.
This soup is great for weight loss because it’s low in calories yet filling, helping to curb hunger.
The abundance of greens provides essential vitamins that aid overall health and fat metabolism.
Tomato Vegetable Soup
Tomato vegetable soup is a light, flavorful option packed with fiber and antioxidants.
The natural acidity of tomatoes helps support digestion and metabolism, making it ideal for weight loss.
- Fresh tomatoes
- Zucchini
- Carrots
- Onion
- Garlic
- Vegetable broth
- Fresh basil
- Salt and pepper
Sauté onion and garlic, then add chopped tomatoes, zucchini, carrots, and broth. Simmer until vegetables are tender. Blend partially or fully based on preference. Stir in fresh basil and season.
This soup offers a delicious, low-calorie meal that keeps you full and energized.
The variety of vegetables provides fiber and nutrients essential for healthy weight management.
Ginger Carrot Soup
Ginger carrot soup combines the sweetness of carrots with metabolism-boosting ginger.
It’s creamy without added fat and rich in fiber and antioxidants, supporting weight loss and digestion.
- Carrots, chopped
- Onion
- Garlic
- Fresh ginger
- Vegetable broth
- Lemon juice
- Salt and pepper
Sauté onion, garlic, and ginger until fragrant. Add carrots and broth; simmer until tender. Blend until smooth. Stir in lemon juice and season.
This soup is perfect for weight loss as it’s low in calories but filling, with ginger aiding digestion and boosting metabolism.
The natural sweetness of carrots keeps it delicious and satisfying.
Cucumber Mint Soup
This cucumber mint soup is a refreshing, low-calorie option that supports weight loss by hydrating the body and aiding digestion.
It’s light, cooling, and perfect for a quick, healthy meal.
- Cucumbers, peeled and chopped
- Fresh mint leaves
- Greek yogurt or dairy-free yogurt
- Lemon juice
- Garlic
- Salt and pepper
Combine cucumbers, mint, yogurt, lemon juice, and garlic in a blender. Blend until smooth and creamy. Season with salt and pepper.
This soup is excellent for weight loss because it’s low in calories, hydrating, and packed with digestive aids like mint and lemon.
Its creamy texture makes it satisfying without heaviness.
Broccoli Spinach Soup
Broccoli spinach soup is a nutrient-rich, fiber-packed dish that helps promote fullness and supports metabolism for weight loss.
It’s low-calorie and easy to prepare.
- Broccoli florets
- Fresh spinach
- Onion, chopped
- Garlic
- Vegetable broth
- Salt and pepper
Sauté onion and garlic, add broccoli, spinach, and broth. Simmer until vegetables are tender. Blend until smooth. Season to taste.
This soup provides a delicious way to fill up without excess calories.
The combination of broccoli and spinach offers antioxidants and fiber essential for a healthy weight loss diet.
Spicy Tomato Lentil Soup
Spicy tomato lentil soup combines protein-rich lentils with metabolism-boosting spices.
It’s hearty, filling, and perfect for those wanting a nutritious, weight loss-friendly meal.
- Red lentils
- Tomatoes
- Onion, chopped
- Garlic
- Vegetable broth
- Chili powder
- Cumin
- Salt and pepper
Sauté onion and garlic, add tomatoes, lentils, broth, and spices. Simmer until lentils are tender. Blend partially for texture or fully for smoothness.
This soup helps control appetite and supports metabolism, making it an excellent addition to a weight loss plan.
Its rich flavors keep meals satisfying and varied.
Conclusion
With so many delicious and nutritious weight loss soup recipes available, it’s easier than ever to incorporate wholesome meals into your daily routine. These soups offer a perfect balance of fiber, protein, and metabolism-boosting ingredients that help manage appetite and support fat loss. By embracing soups as part of your diet, you can enjoy comforting meals that fuel your body and contribute to sustainable weight loss. Dive into these recipes and discover how simple and enjoyable healthy eating can be!
