11 Healthy Soup Recipes That Are Perfect for Weight Loss

When it comes to weight loss, sometimes the key is not just what you eat but how you eat. 

Soup, as simple as it sounds, is one of those meals that can seriously help with shedding those extra pounds. 

Think about it: it’s warm, comforting, and filling, but you can pack it with nutritious, low-calorie ingredients that help you feel full without the calories piling on. 

Plus, it’s super easy to make and can be stored for days—perfect for those busy weeks when cooking isn’t at the top of your list.

 

11 Healthy Soup Recipes That Are Perfect for Weight Loss

Here are 11 healthy soup recipes that are not only weight-loss friendly but also delicious and satisfying. 

These soups will fill you up, keep your metabolism revved, and keep you on track with your weight loss goals. 

 

1. Zucchini and Spinach Soup

Zucchini is one of those magical vegetables that won’t leave you feeling bloated, and spinach? Well, it’s packed with fiber and nutrients that help with digestion. This soup is light but will keep you feeling full thanks to the fiber content.

Ingredients:

  • 2 medium zucchinis, chopped
  • 1 large handful of spinach (fresh or frozen)
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth (low-sodium)
  • Salt and pepper, to taste
  • 1 tsp olive oil

Instructions:

  1. Heat olive oil in a large pot over medium heat.
  2. Add onions and garlic, and sauté until fragrant.
  3. Add zucchini and cook for about 5 minutes.
  4. Pour in the vegetable broth and bring to a simmer.
  5. Add spinach and cook until it wilts (about 3 minutes).
  6. Season with salt and pepper, and blend the soup until smooth (using an immersion blender or regular blender).

This soup is super hydrating and low-calorie, but the zucchini adds a creamy texture without the cream. It’s basically like a veggie hug in a bowl!

 

2. Butternut Squash Soup

Butternut squash is naturally sweet and filling, making it an ideal base for a weight-loss-friendly soup. It’s also a great source of beta-carotene and fiber, which helps curb hunger and support healthy digestion.

Ingredients:

  • 1 medium butternut squash, peeled and cubed
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups low-sodium vegetable broth
  • 1 tsp ground cinnamon
  • 1/2 tsp ground nutmeg
  • Salt and pepper, to taste
  • 1 tbsp olive oil

Instructions:

  1. Heat olive oil in a large pot and sauté onions and garlic until fragrant.
  2. Add cubed butternut squash and cook for about 5 minutes.
  3. Add the vegetable broth, cinnamon, nutmeg, and salt/pepper. Bring it to a boil, then simmer for 20-30 minutes until squash is tender.
  4. Puree the soup with an immersion blender until smooth.

This soup has a slightly sweet and savory flavor, and the creamy texture will keep you satisfied. You can even top it with a sprinkle of chia seeds for added omega-3s and fiber.

 

3. Tomato Basil Soup

Tomatoes are rich in antioxidants like lycopene, which is great for boosting your metabolism and supporting fat loss. This soup is tangy, smooth, and will make you forget you’re eating something so healthy.

Ingredients:

  • 4 cups fresh tomatoes, chopped
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 cup low-sodium vegetable broth
  • 1/4 cup fresh basil leaves
  • 1 tsp olive oil
  • Salt and pepper, to taste

Instructions:

  1. Heat olive oil in a large pot and sauté onions and garlic until soft.
  2. Add chopped tomatoes and cook for 5-10 minutes, until they soften.
  3. Pour in vegetable broth and bring to a boil.
  4. Reduce heat and let it simmer for 10-15 minutes. Add basil leaves and cook for another 5 minutes.
  5. Blend the soup until smooth using an immersion blender, then season with salt and pepper.

Tomato and basil are a classic combo, and the fresh basil adds a fragrant touch that makes this soup feel luxurious—without the heavy calories.

 

4. Chicken and Vegetable Soup

If you want something hearty, a chicken and vegetable soup can be the answer. Packed with lean protein from chicken breast and a variety of veggies, it’s a great way to fill up without packing on the calories.

Ingredients:

  • 2 chicken breasts (boneless, skinless)
  • 4 cups low-sodium chicken broth
  • 1 onion, chopped
  • 2 carrots, chopped
  • 1 zucchini, chopped
  • 1 cup green beans, chopped
  • 2 cloves garlic, minced
  • Salt, pepper, and Italian seasoning, to taste

Instructions:

  1. In a large pot, bring chicken broth to a boil.
  2. Add chicken breasts and cook until no longer pink inside. Remove and shred the chicken.
  3. In the same broth, add carrots, zucchini, green beans, garlic, and seasonings. Simmer until vegetables are tender (about 10-15 minutes).
  4. Add shredded chicken back to the pot and simmer for another 5 minutes.

This soup is loaded with protein and fiber, and it’s perfect for meal prepping. It keeps you full longer, so you can easily stay on track with your weight loss goals.

 

5. Minestrone Soup

Minestrone is hearty, filling, and full of colorful vegetables. It’s high in fiber and antioxidants, and it won’t break the calorie bank.

Ingredients:

  • 1 cup diced carrots
  • 1 cup celery, chopped
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 zucchini, diced
  • 1 can (15 oz) diced tomatoes (no added salt)
  • 4 cups vegetable broth
  • 1/2 cup whole wheat pasta
  • 1 cup spinach or kale
  • Salt, pepper, and Italian seasoning, to taste

Instructions:

  1. Heat a bit of olive oil in a large pot and sauté carrots, celery, onion, and garlic until soft.
  2. Add zucchini, diced tomatoes, and vegetable broth, and bring to a boil.
  3. Lower the heat and add pasta, spinach, and seasonings. Simmer until pasta is tender.
  4. Serve hot with a sprinkle of parmesan (optional).

This soup is not only delicious but packed with everything your body needs—fiber, vitamins, and protein. It’s a great way to sneak in more veggies and keep your meals balanced.

 

6. Cauliflower and Leek Soup

Cauliflower is low in calories but high in nutrients like fiber, making it a great addition to a weight-loss diet. Leeks add a subtle onion flavor that complements cauliflower’s creamy texture.

Ingredients:

  • 1 head of cauliflower, chopped
  • 2 leeks, sliced and cleaned
  • 2 cloves garlic, minced
  • 4 cups vegetable broth (low-sodium)
  • 1 tbsp olive oil
  • Salt and pepper, to taste

Instructions:

  1. Heat olive oil in a pot and sauté garlic and leeks until softened.
  2. Add cauliflower and vegetable broth, bringing it to a boil.
  3. Lower the heat and let it simmer for 15-20 minutes until the cauliflower is tender.
  4. Blend the soup until smooth, and season with salt and pepper.

This soup is incredibly creamy without any added cream, making it a perfect choice for anyone watching their calories but still craving a rich soup.

 

7. Spicy Lentil Soup

Lentils are a fantastic source of plant-based protein and fiber, both of which help you stay full longer and burn fat more efficiently. The spiciness in this soup adds an extra metabolism boost too!

Ingredients:

  • 1 cup lentils (red or green)
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tsp ground cumin
  • 1/2 tsp cayenne pepper
  • 4 cups vegetable broth
  • 1 can (15 oz) diced tomatoes (no added salt)
  • Salt and pepper, to taste

Instructions:

  1. Sauté onions and garlic in olive oil until fragrant.
  2. Add cumin and cayenne pepper, then toast the spices for about 1 minute.
  3. Add lentils, diced tomatoes, and vegetable broth, and bring to a boil.
  4. Lower the heat and simmer for 30 minutes, until lentils are tender.

This soup is a powerhouse of protein and fiber, helping you stay fuller for longer. It’s also warming and energizing, making it a great choice for the colder months.

 

8. Sweet Potato and Carrot Soup

Sweet potatoes are packed with vitamins and fiber, and they have a natural sweetness that pairs perfectly with the earthy flavor of carrots. This soup is filling, vibrant, and perfect for weight loss.

Ingredients:

  • 2 large sweet potatoes, peeled and chopped
  • 4 large carrots, peeled and chopped
  • 1 onion, chopped
  • 4 cups vegetable broth
  • 1 tsp ground ginger
  • Salt and pepper, to taste

Instructions:

  1. Sauté onions in olive oil until soft.
  2. Add sweet potatoes, carrots, vegetable broth, ginger, salt, and pepper.
  3. Bring to a boil, then simmer for 20-25 minutes until vegetables are tender.
  4. Blend the soup until smooth.

This soup is loaded with fiber and has a sweet, comforting flavor. It’s perfect for those nights when you need something cozy and filling.

 

9. Cabbage Soup

Cabbage is incredibly low in calories but high in fiber, which makes it an excellent food for weight loss. The hearty texture makes this soup feel like a full meal, and it’s also super easy to prepare.

Ingredients:

  • 1 small head of cabbage, chopped
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 carrots, chopped
  • 4 cups vegetable broth
  • Salt and pepper, to taste

Instructions:

  1. Sauté onions and garlic in olive oil.
  2. Add carrots and cabbage, and cook for a few minutes until softened.
  3. Pour in vegetable broth and simmer for 20-30 minutes until the cabbage is tender.
  4. Season with salt and pepper.

This soup is super low-calorie but will leave you feeling full and satisfied. Plus, it’s a great way to use up cabbage before it goes bad.

 

10. Chickpea and Spinach Soup

Chickpeas are a great source of protein and fiber, making them perfect for weight loss. Paired with spinach, this soup is both hearty and nutritious.

Ingredients:

  • 1 can chickpeas, drained and rinsed
  • 2 cups spinach
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • Salt, pepper, and cumin, to taste

Instructions:

  1. Sauté onions and garlic in olive oil until soft.
  2. Add chickpeas, spinach, and vegetable broth.
  3. Season with cumin, salt, and pepper, and simmer for 15-20 minutes.
  4. Blend part of the soup for a creamier texture.

This soup has plenty of protein to keep you full and satisfied, and the spinach gives it that extra nutrient boost. It’s a quick and easy meal that feels hearty without being heavy.

 

11. Mushroom Soup

Mushrooms are low in calories but high in antioxidants and vitamins, making them a great addition to a weight-loss meal plan. This creamy mushroom soup is rich, savory, and filling—without the heavy calories.

Ingredients:

  • 2 cups mushrooms, sliced
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1/2 cup unsweetened almond milk
  • Salt and pepper, to taste

Instructions:

  1. Sauté onions, garlic, and mushrooms until soft.
  2. Add vegetable broth and bring to a boil.
  3. Simmer for 15-20 minutes, then blend until smooth.
  4. Add almond milk and season with salt and pepper.

This soup has the creamy richness you crave, but it’s dairy-free and low-calorie. Perfect for satisfying your soup cravings while staying on track with your goals.

 

Final Thoughts

So, there you have it—11 amazing, healthy soup recipes that’ll help you stay full and satisfied while working towards your weight loss goals. 

Each one of these soups is packed with fiber, lean protein, and tons of nutrients that help keep your metabolism going strong.

Don’t be afraid to mix things up, too! Add your favorite veggies, adjust the seasoning to your taste, and don’t be shy with the herbs and spices. 

After all, a little creativity in the kitchen can make healthy eating feel like a treat rather than a chore.

 

Can soup really help with weight loss?

Yes! Soups can be an excellent tool for weight loss. They’re often low in calories but high in water content, which helps you feel fuller longer. 

If you include fiber-rich vegetables and lean proteins, soups provide the nutrients you need to stay satisfied without overeating. 

Just make sure to avoid adding excessive cream, cheese, or fatty ingredients that can quickly increase the calorie count.

 

How can I make soup even more filling for weight loss?

To make your soup even more filling, add ingredients that are rich in fiber and protein. Fiber slows down digestion and helps you feel full longer, while protein helps maintain muscle mass and prevents cravings. 

Some great additions include beans, lentils, chickpeas, lean chicken, and leafy greens like spinach or kale. 

You can also bulk up your soup with non-starchy vegetables like zucchini or cauliflower.

 

Are these soups suitable for meal prep?

Absolutely! Many of these soups are perfect for meal prepping. You can make a large batch at the beginning of the week and store it in the fridge for up to 4-5 days or freeze it for longer storage. 

Just be mindful of the texture, as some soups (especially those with pasta or potatoes) may change slightly when reheated. 

For best results, store the soup without any added cream or dairy, and add those elements when you serve it.

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