Soup is an easy meal to incorporate into a healthy diet. Spring, summer, fall, or winter – there’s a soup for every season! Enjoy these healthy soup recipes.
Wholesome and healthy grains, beans, and legumes are excellent to add to soup. They’re filling, add texture, and bulk it out so it goes further.
Healthy soup recipes are versatile, and you don’t need many ingredients for a basic soup. Add some pantry staples – herbs, spices, stock – veggies, meaty protein if you like.
You can have a healthy meal in less than half an hour! You’ll find many options here, from keto Pho to broccoli cheese soup to chicken rice soup!
1. Celery and Carrot Soup
Source: allnutritious.com
Celery and carrot soup is healthy and good for you, yet light and refreshing.
These veggies are commonly used as the base of soup. Here, they are the stars of the show! Onion and garlic deliver aromatics. Oregano and vegetable broth add a delicate depth of flavor.
Leave your soup chunky for texture!
Per Serving:
- Calories: 79
- Fats: 4.8g
- Protein: 1.2g
- Carbs: 6.2g
- Fiber: 2.4g
- Sugar: 3.7g
2. Root Vegetable Soup with Barley
Source: twokooksinthekitchen.com
This root vegetable soup has a warming, chunky texture and tastes like fall.
This soup has just the right amount of turnip, squash, sweet potato, celeriac, carrots, and onions. Pearl barley adds nutritional value and delivers a thick texture.
Garlic, thyme, and fresh dill add more flavor. Stir in spinach right before serving.
Per Serving:
- Calories: 226
- Fats: 4g
- Protein: 4g
- Carbs: 46g
- Fiber: 11g
- Sugar: 12g
3. Spring Vegetable Minestrone
Source: thesuburbansoapbox.com
Minestrone is the best food to warm you up when cold outside. It’s hearty, filling, and packed with veggies and delicate herb flavor.
Aromatic onions, garlic, and celery form the base flavor of your soup. They pair with nourishing green beans, carrots, and zucchini.
A rich and tangy tomato broth gets its flavor from balsamic vinegar and Worcestershire sauce. Tender pasta noodles are joined by cannellini and kidney beans.
Per Serving:
- Calories: 389
- Fats: 4g
- Protein: 22g
- Carbs: 67g
- Fiber: 14g
- Sugar: 7g
4. Keto Pho
Source: wholesomeyum.com
This fragrant steak pho is keto-friendly, as you’ll serve it with tender zucchini noodles!
A perfect blend of warming spices delivers delicious flavors. Use star anise, cinnamon sticks, cardamom pods, coriander seeds, cloves, and ground ginger.
Bone broth and fish sauce deliver a unique pho flavor. Pour your broth over zoodles and thinly sliced steak – the hot broth will cook the steak in your bowl!
Per Serving:
- Calories: 218
- Fats: 5.3g
- Protein: 32.9g
- Carbs: 7.8g
- Fiber: 3g
- Sugar: 4.3g
5. Sweet Potato Soup
Source: jugglingactmama.com
Thick and creamy sweet potato soup is naturally sweet with savory flavors.
Minced garlic, onions, carrots, and celery provide the base for your soup. To infuse the flavors, cook your sautéed veggies in vegetable broth with sweet potato cubes.
Blend your soup until smooth and stir in heavy cream before serving.
Per Serving:
- Calories: 228
- Fats: 12g
- Protein: 3g
- Carbs: 29g
- Fiber: 4g
- Sugar: 7g
6. Turkey Noodle Soup
Source: eatinginaninstant.com
Produce another meal from your Thanksgiving leftovers with this tasty turkey noodle soup! It’s quick and easy to make in your Instant Pot.
Carrots, celery, onion, and garlic form an aromatic base for your soup. Dried thyme and poultry seasoning add extra flavor, too. Get the ultimate turkey taste by cooking with turkey stock!
Per Serving:
- Calories: 265
- Fats: 7g
- Protein: 25g
- Carbs: 26g
- Fiber: 2g
- Sugar: 4g
7. Pumpkin Carrot Soup
Source: thetoastykitchen.com
This creamy pumpkin carrot soup is packed with warming spices and sweet and savory flavors.
Aromatic onion and garlic form the base of your soup. They work well with cumin, turmeric, ginger, and red pepper flakes. Use pumpkin puree to make prep easier!
Cook your soup in vegetable broth until the carrots are tender, then blend until smooth. Garnish your soup with pepitas and fresh parsley.
Per Serving:
- Calories: 112
- Fats: 5g
- Protein: 2g
- Carbs: 17g
- Fiber: 4g
- Sugar: 8g
8. Broccoli Cheese Soup
Source: inspirationformoms.com
This deliciously thick and creamy broccoli cheese soup is a copycat of the Panera Bread version!
Onion and minced garlic provide an aromatic base for your soup. Matchstick carrots join broccoli florets for veggie nutrition.
Add lots of cheese for ultimate cheesy goodness! The secret ingredient for the best copycat flavor is Dijon mustard. Serve your soup in sourdough bread bowls, just like Panera!
Per Serving:
- Calories: 544
- Fats: 43g
- Protein: 20g
- Carbs: 21g
- Fiber: 3g
- Sugar: 8g
9. Lemony Garlic Roasted Garlic Chickpea Soup
Source: dishnthekitchen.com
This one is for garlic lovers! Caramelized garlic and zesty lemon juice meld with wholesome chickpeas for this creamy yet light soup.
The Mediterranean inspires the flavors in this soup. Tahini, sumac, lemon, and chickpeas make it taste like hummus!
Garnish your soup with crispy onions, chickpeas, fresh parsley, and a sprinkle of sumac.
Per Serving:
- Calories: 363
- Fats: 15g
- Protein: 14g
- Carbs: 47g
- Fiber: 7g
- Sugar: 9g
10. Pork, Squash, and White Bean Soup
Source: runningtothekitchen.com
This soup is hearty and comforting, with the perfect balance of spiced flavor.
The meatiness in this soup comes from ground pork. Butternut squash, kale, red onion, and sage deliver the taste of fall. Add extra flavor with minced garlic and lemon.
Add wholesome cannellini beans and garnish your soup with a walnut pesto. Make this with chopped walnuts, fresh sage, parmesan, lemon juice, and olive oil.
Per Serving:
- Calories: 763
- Fats: 37g
- Protein: 56g
- Carbs: 55g
- Fiber: 13g
- Sugar: 6g
11. Spicy Turkish Lentil Soup
Source: dishnthekitchen.com
Turkish-inspired lentil soup is wholesome and hearty with a rich, spicy tomato broth.
Red lentils and bulgur wheat soak the delicious Turkish flavors and thicken the soup. Turkish pepper paste and tomato paste produce a rich base.
Stir in lemon juice and dried mint before serving for a bright burst of flavor.
Per Serving:
- Calories: 866
- Fats: 54g
- Protein: 69g
- Carbs: 25g
- Fiber: 7g
- Sugar: 7g
12. Puerto Rican Tofu Quisado
Source: plantbasedandbroke.com
This chunky soup brings delicious flavors of Puerto Rico to your meal.
Firm tofu gives your soup a meaty texture and soaks up all the great flavors. Chunks of potatoes and carrots add texture, too.
Sazon, sofrito, and adobo give this soup its unique taste. These include herbs and spices such as cumin, oregano, cilantro, garlic, and turmeric!
Per Serving:
- Calories: 232
- Fats: 17g
- Protein: 13g
- Carbs: 8g
- Fiber: 2g
- Sugar: 2g
13. Tomato and Corn Soup
Source: ihearteating.com
Light and flavorful tomato and corn soup is an excellent way to use summer produce!
Roast your yellow onion, garlic cloves, tomatoes, and corn to bring out the natural sweetness. Salt, pepper, and smoked paprika infuse flavor into the tomatoes.
Blend the tomatoes, corn, onion, and garlic and simmer with vegetable broth. Before serving, garnish your soup with fresh basil, chives, and corn kernels.
Per Serving:
- Calories: 218
- Fats: 12g
- Protein: 6g
- Carbs: 27g
- Fiber: 6g
- Sugar: 13g
14. Roasted Carrot Soup
Source: mykitchenlove.com
Nourishing roasted carrot soup is served with Middle Eastern spices for a warming bowl of comfort.
Roasting your carrots brings out the natural sweetness and creates a greater depth of flavor. Add yellow onion and garlic cloves, too. Season them with za’atar to impart extra flavor.
Blend your roasted veggies with vegetable broth, then garnish with za’atar and Greek yogurt before serving.
These high protein salads will pair perfectly with your healthy soup!
Per Serving:
- Calories: 103
- Fats: 3g
- Protein: 2g
- Carbs: 19g
- Fiber: 5g
- Sugar: 9g
15. Cabbage Roll Soup
Source: adashofmegnut.com
Discover the tasty flavors of meaty cabbage rolls in a cozy bowl of soup!
Ground beef delivers an authentic cabbage roll taste to your soup. Carrots, yellow onions, and pieces of green cabbage are hearty and filling.
Worcestershire sauce, minced garlic, oregano, and paprika add warming flavors – tender rice cooks in the tomatoey beef broth. Garnish with fresh parsley before serving!
Per Serving:
- Calories: 471
- Fats: 25g
- Protein: 25g
- Carbs: 37g
- Fiber: 5g
- Sugar: 10g
16. Keto Pea and Ham Soup
Source: madcreationshub.com
This pea and ham soup taste like the traditional version but without the carbs. This means it’s great for a keto diet!
Ham hock provides delicious meatiness to your soup. Garlic, onion, celery, and carrots give an aromatic flavor, and cauliflower delivers a creamy texture when you blend it.
Hemp seeds replace split peas – they add wonderful flavor and help thicken it. Garnish your soup with shredded ham, fresh parsley, and hemp seeds before serving!
Per Serving:
- Calories: 87
- Fats: 6g
- Protein: 5g
- Carbs: 4g
- Fiber: 1g
- Sugar: 1g
17. White Bean, Kale, Wild Rice Soup
Source: alittleandalot.com
This tasty soup is full of wholesome produce yet light and filling.
Infuse an aromatic flavor into your soup with yellow onion, minced garlic, celery, and carrots. Fresh rosemary, thyme, and bay leaf provide delicate herb flavors.
White beans, kale, and wild rice add a hearty texture to your soup. Diced tomatoes, vegetable broth, and dry white wine deliver rich flavor. Serve your soup with crunchy croutons!
Per Serving:
- Calories: 297
- Fats: 8g
- Protein: 14g
- Carbs: 41g
- Fiber: 8g
- Sugar: 7g
18. Wild Rice and Garbanzo Bean Soup
Source: thiswifecooks.com
Wild rice and garbanzo bean soup is hearty and made with simple pantry ingredients.
Yellow onion, minced garlic, celery, and carrots provide an aromatic base to your soup. Bay leaf and fresh thyme add a lovely herb flavor. Add red pepper flakes for a slight kick of heat.
Garbanzo beans and wild rice are wholesome ingredients that fill you up and give your soup texture.
Per Serving:
- Calories: 174
- Fats: 6g
- Protein: 4g
- Carbs: 27g
- Fiber: 3g
- Sugar: 6g
19. Vegetarian Chili
Source: alittleandalot.com
This vegetarian chili soup is packed with wholesome beans simmered in a rich red wine broth!
The warmth of this soup comes from broiled poblano peppers, chili powder, jalapeno, and bell peppers.
Worcestershire sauce provides a tangy, umami depth of flavor alongside the rich red wine.
Hearty beans offer a chunky texture and make this a filling soup. Serve your soup with fresh Pico de Gallo and fried tortilla strips!
Per Serving:
- Calories: 200
- Fats: 5g
- Protein: 8g
- Carbs: 29g
- Fiber: 10g
- Sugar: 7g
20. Taco Soup
Source: joyfoodsunshine.com
Meaty taco soup is easy to make and prepare. Throw everything in the slow cooker and let it do its magic!
Aromatic yellow onion and minced garlic go well with taco spices. Vegetable broth, tomato sauce, and diced tomatoes meld to produce a rich soup base.
Add everything to your slow cooker with browned ground beef and frozen corn. Serve your taco soup with shredded cheese and sour cream!
Per Serving:
- Calories: 263
- Fats: 12g
- Protein: 16g
- Carbs: 24g
- Fiber: 6g
- Sugar: 5g
21. Green Chile Cheese Soup
Source: thiswifecooks.com
This soup is rich and spicy with fire-roasted green chiles and lots of cheese!
Aromatic yellow onion and garlic offer a tasty base for your soup. They go well with green chiles and ground cumin. Vegan chicken-style soup provides a delicious depth of flavor.
Vegan cheddar cheese and half-and-half give your soup an ultra-creamy texture!
Per Serving:
- Calories: 271
- Fats: 20g
- Protein: 4g
- Carbs: 18g
- Fiber: 2g
- Sugar: 5g
22. Vegetarian Tortilla Soup
Source: eatinginaninstant.com
This flavorful Instant Pot soup takes minutes of prep with a few staple pantry ingredients!
Minced garlic, salsa, green chiles, and taco seasoning deliver a delicious flavor to your soup. Refried beans help thicken the soup alongside black beans.
Add everything to your Instant Pot with vegetable broth, diced tomatoes, white rice, and sweet corn. Serve your soup with your favorite taco toppings and crispy tortilla strips!
Per Serving:
- Calories: 292
- Fats: 0.2g
- Protein: 4g
- Carbs: 67g
- Fiber: 4g
- Sugar: 47g
23. Minestrone Soup with Bacon
Source: ablossominglife.com
Healthy veggies and homemade bone broth packs a ton of flavor into this Minestrone!
Give your soup an aromatic base flavor with yellow onions, carrots, and celery. Italian herbs go well with the Italian-inspired veggies – zucchini, tomatoes, kale, and white beans.
Add bacon to your soup for bursts of salty, meaty flavor!
Per Serving:
- Calories: 224
- Fats: 4g
- Protein: 11g
- Carbs: 38g
- Fiber: 8g
- Sugar: 5g
24. Creamy Carrot Soup
Source: runningtothekitchen.com
This seasonal carrot soup is hearty and filling yet light with a refreshing flavor.
Many carrots go into your soup with a delicate hint of yellow onion. Fresh fennel adds a unique, refreshing taste.
Cannellini beans add a wholesome feel and help thicken it when blending. Stir in almond milk for a lovely creamy texture!
If you are looking for low calorie dinner ideas, this is a great choice!
Per Serving:
- Calories: 173
- Fats: 6g
- Protein: 5g
- Carbs: 28g
- Fiber: 5g
- Sugar: 13g
25. Carrot Cilantro Soup
Source: simplebites.net
The sweet flavor profile of roasted, caramelized carrots makes this soup taste beautiful!
Aromatic onion, cumin, and chicken broth provide a delicate depth of flavor. Potatoes help thicken your soup. Add fresh cilantro at the point of blending, and serve with crusty bread!
Per Serving:
- Calories: 216
- Fats: 8g
- Protein: 9g
- Carbs: 30g
- Fiber: 6g
- Sugar: 9g
26. Wild Mushroom Soup
Source: runningtothekitchen.com
Creamy wild mushroom soup is packed with delicious savory umami flavors!
Fresh and dried mushrooms yield a more intense earthy flavor to this soup. Ideal varieties are dried porcini and fresh button, cremini, shiitake, and oyster mushrooms.
White miso paste and tamari sauce deliver umami, and lemon juice offers a bright flavor in this healthy fall dinner recipe. Stir in coconut milk for a thick, creamy texture.
Per Serving:
- Calories: 280
- Fats: 9g
- Protein: 9g
- Carbs: 50g
- Fiber: 8g
- Sugar: 11g
27. Fresh Tomato Soup
Source: flippedoutfood.com
Fresh tomatoes offer the most robust, fresh flavor to this seasonal soup!
The best tomatoes for your soup are whatever is ripe and in season. Heirloom, beefsteak, or Roma work well. Create a rich, aromatic base with butter, yellow onion, leeks, and tomato paste.
Fish sauce is a surprise ingredient that adds a hint of umami to your soup! Stir in ricotta cheese, cream, or milk to make your soup creamy.
A warm tomato soup makes one of the best healthy lunch ideas for home!
Per Serving:
- Calories: 150
- Fats: 6g
- Protein: 7g
- Carbs: 19g
- Fiber: 4g
- Sugar: 11g
28. Keto Celery Soup
Source: madcreationshub.com
This keto celery soup is silky smooth, refreshing, light, and creamy!
Add aromatic flavor with yellow onions and leeks. They taste delicious alongside the highlight of the soup – celery! This also gives it its light and creamy texture. Use cauliflower to thicken it.
Garnish your velvety smooth soup with crispy ham croutons, fried celery leaves, and fresh herbs!
Per Serving:
- Calories: 232
- Fats: 21g
- Protein: 6g
- Carbs: 8g
- Fiber: 2g
- Sugar: 4g
29. Chicken Rice Soup
Source: joyfoodsunshine.com
Tasty chicken and wild rice soup are hearty and flavorful. It’s the ideal comfort food in cold weather!
Yellow onions, carrots, celery, and minced garlic offer an aromatic base for your soup. Chicken broth and Better than Bouillon provide a delicious depth of flavor.
Cook the wild rice and chicken breasts in the broth until tender. Shred your chicken and stir it into the soup before serving!
This is one of the best filling low calorie recipes!
Per Serving:
- Calories: 211
- Fats: 6g
- Protein: 23g
- Carbs: 16g
- Fiber: 2g
- Sugar: 2g
30. Roasted Poblano Chicken Soup
Source: adashofmegnut.com
Chunky chicken and roasted poblano soup are hearty, comforting, and flavorful.
Roasting your poblano peppers adds greater depth to your soup with a slight kick of heat. They work well with aromatic yellow onion, garlic, and cumin.
Pieces of tender red potatoes and shredded chicken add texture. Yellow corn offers little bursts of sweetness! Garnish your soup with fresh cilantro before serving.
You might also enjoy these other healthy 300 calorie meals!
Per Serving:
- Calories: 287
- Fats: 7g
- Protein: 17g
- Carbs: 41g
- Fiber: 5g
- Sugar: 10g
31. Vegan Lentil Soup
Source: babysavers.com
This rich lentil soup is hearty, warm, and comforting, perfect for winter months.
Green lentils are excellent in this soup as they take on the delicious flavors of the other ingredients. They also help to thicken it. Vegetable bouillon adds a beautiful depth of flavor.
Butternut squash adds a hint of sweetness and a chunky texture. Garnish your soup with crunchy walnuts and a bit of lime juice for a bright flavor.
Per Serving:
- Calories: 112
- Fats: 7g
- Protein: 4g
- Carbs: 11g
- Fiber: 4g
- Sugar: 2g