10 Low-Calorie Weight Loss Soup Recipes

When it comes to weight loss, people usually think their whole diet should consist of mainly salads. Not only is that far from the truth, but often people forget just how great soups are for weight loss! And luckily, there are tons of different low-calorie weight loss soup recipes to choose from!

weight loss soup

Not only are soups deliciously warming, but they are also extremely filling because of the high water content. Therefore, soups are usually a quite low calorie density food.

Not to mention, the USDA recommends to eat at least 2-3 cups of vegetables every day. Soups are an ideal way to try to fit those vegetables into your diet!

Plus, there are tons of different weight loss soup recipes to choose from, so we are sure you will find at least one for your taste.

So, without further ado, we present 10 delicious & healthy weight loss soup recipes.

10 Weight Loss Soup Recipes:

1. Roasted Butternut Squash Soup

The first weight loss soup recipe in our list is this roasted butternut squash soup. And it is definitely a fall favorite of mine! Full of wholesome ingredients and flavor, yet extremely easy to make.

Plus it’s a great option for making ahead of time (personally, I think it tasted even better the next day)!

Ingredients:

  • 2 cups of roasted and mashed butternut squash
  • 3 cups of vegetable (or chicken) broth
  • 2 cloves of garlic (chopped)
  • 1 onion (chopped)
  • 1 medium honeycrisp apple (peeled and chopped)
  • 1 tablespoon of olive oil
  • Salt + pepper to taste
  • Basil (optional)

Instructions:

  1. Heat oil in a medium saucepan and saute chopped onion until brown.
  2. Add chopped honeycrisp apple and garlic and saute for another 2 minutes.
  3. Add vegetable (or chicken) broth and butternut squash to the saucepan and bring to a boil.
  4. Reduce heat and simmer for about 20 minutes.
  5. Process soup through a blender until smooth and creamy.
  6. Season with salt and pepper.
  7. Garnish with fresh basil (optional).

2. Chicken Bone Broth

This chicken bone broth is great for healing your gut and for your health in general! I always make this if I’m feeling a bit under the weather and it really warms me up.

Ingredients:

  • Raw chicken with bones
  • 1 onion (chopped)
  • 2 cloves of garlic (smashed)
  • 2 stalks of celery (chopped)
  • 2 carrots (chopped)
  • 1 tablespoon of apple cider vinegar
  • Salt + pepper to taste

Instructions:

  1. Place chicken in a large pot of crockpot and cover with water.
  2. Add in the vegetables and apple cider vinegar.
  3. Simmer the soup on low heat for at least 12 hours.
  4. Season with salt and pepper.

3. Minestrone Soup

Nest on our list of weight loss soup recipes is this minestrone soup. It’s made with tons of different veggies, making it both extremely flavorful and healthy at the same time! Perfect for any season.

There is also usually pasta or rice included in the soup, but I don’t add it as I don not prefer the extra carbs.

Ingredients:

  • 2 carrots (diced)
  • 2 stalks of celery (diced)
  • 1 onion (diced)
  • 3 cloves of garlic (minced)
  • 2 potatoes (chopped)
  • 1 can of chickpeas (drained and rinsed)
  • 1 quart of vegetable/chicken/bone broth
  • 1 tablespoon of dried basil
  • 1 tablespoon of dried oregano
  • 1 can of diced tomatoes
  • 1 tablespoon of tomato puree
  • 1 tablespoon of olive oil
  • Salt + pepper to taste
  • Fresh herbs to garnish (optional)

Instructions:

  1. Heat the olive oil in a large saucepan and fry carrots, celery, onion, and garlic for about 5 minutes.
  2. Toss in the potatoes and fry for 5 more minutes until soft.
  3. Add the tomato puree, oregano, and basil and cook for 1 more minute.
  4. Add the tomatoes, chickpeas, and broth. Bring to a boil and then simmer on low heat for about 30 minutes.
  5. Season with salt and pepper.
  6. Garnish with fresh herbs (optional).

4. Spinach Hemp Soup

Filled with tons on vitamins from the spinach and plant protein from the hemp seeds – this soup is your perfect combination of delicious and nutritious. Not to mention, it’s extremely easy to make and won’t take you longer than 5 minutes!

Ingredients:

  • 2 cups of vegetable/chicken/bone broth
  • 8 cups of spinach
  • 1/4 cups of hemp hearts
  • 1 tablespoon of lemon juice
  • 2 green onions
  • Salt + pepper to taste
  • Fresh herbs to garnish (optional)

Instructions:

  1. Heat the vegetable/chicken/bone broth.
  2. Add all ingredients into a blender until smooth and creamy.
  3. Garnish with fresh herbs (optional).

5. Chili

This chili is seriously one of my favorite meals ever. It’s one of those weight loss soup recipes that are super easy to make and filled with protein too. So it makes for a great post-workout meal!

Ingredients:

  • 2 pounds of lean ground beef
  • 1 tablespoon of olive oil
  • 2 garlic cloves (diced)
  • 1 onion (diced)
  • 1 can of tomato sauce (without added sugar!)
  • 1 can of kidney beans (drained and rinsed)
  • 1 can of pinto beans (drained and rinsed)
  • 1 can of peeled tomatoes
  • 1 teaspoon of dried oregano
  • 1 teaspoon of dried basil
  • Pinch of cayenne pepper
  • 1 tablespoon of chili powder
  • 1 tablespoon of ground cumin
  • Salt to taste
  • Avocado (optional)
  • Fresh cilantro (optional)

Instructions:

  1. Heat olive oil in a large saucepan and add onion and garlic. Sautee for about 5 minutes.
  2. Add lean ground beef and cook for about 7 minutes.
  3. Pour in the tomato sauce and cook for another minute.
  4. Add kidney beans, pinto beans, peeled tomatoes, oregano, basil, cayenne pepper, chili powder, ground cumin, and salt. Let simmer on low heat for about 20 minutes.
  5. Garnish with slices of fresh avocado and cilantro (optional.)

6. Creamy Cauliflower Soup

Number six on our list of weight loss soup recipes is this cauliflower soup! It’s deliciously creamy, yet absolutely dairy-free!

Ingredients:

  • 1 head of cauliflower (chopped)
  • 1 medium onion (diced)
  • 3 cloves of garlic (minced)
  • 1 can of coconut milk
  • 2 cups vegetable/chicken stock
  • 1 tablespoon of olive oil
  • Salt + pepper to taste

Instructions:

  1. Saute the onion and garlic for about 5 minutes in a medium saucepan.
  2. Add the chopped cauliflower florets, coconut milk, stock. Simmer until cauliflower is soft.
  3. Blend the soup in a blender until smooth and creamy.
  4. Season with salt and pepper.

7. Tomato-Basil Soup

This is one of my favorite weight loss soup recipes ever. It’s so simple with just a few ingredients, yet tastes so good! Sometimes it even helps with my junk food cravings, so it’s a win-win!

Ingredients: 

  • 20 red Roma tomatoes
  • 3 teaspoons of ground cumin
  • 3 teaspoons of dried basil
  • 1 tablespoon of brown sugar
  • 1 tablespoon of olive oil
  • Salt + pepper to taste
  • Fresh basil leaves to garnish (optional)

Instructions:

  1. Preheat the oven to 400F.
  2. Cut tomatoes in half and place them on a baking sheet with the cut side facing up.
  3. Sprinkle the tomatoes with brown sugar, cumin, dried basil, salt, and pepper. Drizzle with olive oil and bake for about 20 minutes (until tomatoes are caramelized).
  4. Blend the tomatoes in a blender until smooth and creamy.
  5. Garnish with fresh basil leaves (optional).

8. Spicy Coconut Thai Soup

This weight loss soup is warm, spicy, and extremely flavorful – making it a perfect option for those cold winter nights! Filled with all of the macronutrients for a perfectly balanced meal, this soup is great for meal-prep throughout the week.

Ingredients:

  • 1 pound of boiled shrimp
  • 4 cups of vegetable/chicken/bone broth
  • 1 can of coconut milk
  • 1 tablespoon of coconut oil
  • 4 carrots (peeled & diced)
  • 1 red pepper (diced)
  • 4 garlic cloves (minced)
  • 1 sweet potato (peeled & chopped)
  • 1 onion (diced)
  • 5 tablespoons of red curry paste
  • 1 tablespoon of sriracha
  • Salt to taste
  • 2 tablespoons of cilantro (chopped)
  • 1 lime (juiced)

Instructions:

  1. In a large pot, heat coconut oil and add sweet potatoes and carrots. Cook for about 10 minutes.
  2. Add onion, red pepper, and garlic. Cook for 3 more minutes.
  3. Pour in broth, coconut milk, shrimp, red curry paste, sriracha, lime juice, and salt. Bring to a boil and then simmer on low heat for 15 minutes.
  4. Garnish with fresh cilantro.

9. Fennel Asparagus Soup

This fennel asparagus soup has a very refreshing taste to it. Perfect for detoxing your body!

Ingredients:

  • 1 lb of asparagus (chopped)
  • 1 fennel bulb (chopped)
  • 3 cloves of garlic (minced)
  • 1 onion (chopped)
  • 2 tablespoons of olive oil
  • 1/2 cup of fresh basil
  • 3 cups of vegetable/bone broth
  • Salt + pepper to taste

Instructions:

  1. Heat olive oil in a large pot and add onion and fennel. Sautee for about 5 minutes.
  2. Add the garlic and cook for a few more minutes.
  3. Pour in the broth and simmer on low heat for about 15 minutes.
  4. Add asparagus and simmer for a few for minutes.
  5. Put the soup and basil in a blender and blend until smooth.
  6. Add salt and pepper to taste.

10. Carrot-Ginger Soup

Last but certainly not least in our list of weight loss soup recipes is this carrot-ginger soup. Made with fresh carrots and a hint of ginger, this creamy soup satisfies all cravings. One of my favorites of a chilly fall evening.

Ingredients:

  • 1 onion (chopped)
  • 1 pounds of carrots (peeled and chopped)
  • 2.5 cups of vegetable broth
  • 1/2 cup of coconut milk
  • 1 tablespoon of fresh ginger (grated)
  • Salt + pepper to taste
  • Micro greens (optional)
  • 1 tablespoon of olive oil

Instructions:

  1. In a medium saucepan, heat olive oil and sautee carrots, onion and garlic until carrots are soft. Add water in pan gets too dry.
  2. Pour in vegetable broth and coconut milk and bring to boil. Then simmer on low heat for about 15 minutes.
  3. Add the soup and ginger into a blender and blend until smooth and creamy.
  4. Add salt and pepper to taste.
  5. Garnish with micro greens (optional).

And there you have it! 7 delicious, low-calorie weight loss soup recipes to include in your diet!

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