15 Low Calorie Soups That Are Still Comforting

Let’s be real. When you’re trying to eat a little lighter, the word “diet” can feel like it’s sucking all the joy out of the room. Suddenly, you’re staring into your fridge, dreaming of creamy, cheesy, carb-loaded comfort, while a sad little salad winks back at you. It’s a culinary crisis.

But what if I told you the ultimate secret weapon for cozy, satisfying, and actually delicious low-calorie eating has been hiding in plain sight all along? It’s sitting right there, in a bowl. I’m talking about soup, my friend.

Forget the bland, watery, “how-is-this-supposed-to-fill-me-up?” soups of yesteryear. We’re about to embark on a journey of broths that sing, chowders that charm, and purées that feel like a warm hug from the inside out. These 15 low-calorie soups are the real MVPs—packed with flavor, fiber, and feel-good nutrients, all while keeping things light. Get ready to have your mind, and your spoon, blown.

1. Lemony Chicken & Orzo Wonder Soup

Short Hook / Why It’s Awesome → This is your grandma’s chicken soup, but she went on a wellness retreat to Greece and came back feeling fabulous.

Ingredients

• 1 tbsp olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 6 cups low-sodium chicken broth
• 1 lb boneless, skinless chicken breast
• ½ cup orzo pasta
• Zest and juice of 1 large lemon
• ¼ cup fresh dill, chopped
• Salt and pepper to taste

Step-by-Step Instructions

1. In a large stockpot, heat the olive oil over medium heat. Add the onion, carrots, and celery (the “holy trinity” of flavor!) and sauté until softened, about 5-7 minutes. Throw in the garlic and cook for another minute until fragrant.
2. Pour in the chicken broth and bring everything to a simmer. Carefully add the whole chicken breasts. Let them poach in the simmering broth for about 15-20 minutes, until cooked through.
3. Remove the chicken and set it aside on a cutting board. Shred it with two forks once it’s cool enough to handle.
4. Bring the broth back to a boil and stir in the orzo. Cook according to package directions (usually about 8-10 minutes).
5. Return the shredded chicken to the pot. Kill the heat and stir in the fresh dill, lemon zest, and lemon juice. Season aggressively with salt and pepper. The lemon is the star here, so don’t be shy!

Why You’ll Love It

It’s the ultimate reset button. Whether you’re fighting off a cold or just a bad day, the bright, zingy lemon cuts through the richness and makes this classic feel entirely new. It’s comforting yet totally invigorating.

2. “Creamy” Roasted Cauliflower & Garlic Soup

Short Hook / Why It’s Awesome → It’s so luxuriously creamy, you’ll swear there’s a cup of heavy cream in there. Spoiler: There isn’t.

Ingredients

• 1 large head of cauliflower, cut into florets
• 1 whole head of garlic
• 1 tbsp olive oil
• 1 onion, chopped
• 4 cups low-sodium vegetable broth
• ½ tsp smoked paprika
• A splash of unsweetened almond milk or light coconut milk (optional, for extra creaminess)
• Salt, white pepper, and a pinch of nutmeg

Step-by-Step Instructions

1. First, roast your flavor-makers. Preheat your oven to 400°F (200°C). Toss the cauliflower florets with a drizzle of oil, salt, and pepper. Slice the top off the whole head of garlic, drizzle it with a bit of oil, wrap it in foil, and place it on the sheet with the cauliflower. Roast for 25-30 minutes until the cauliflower is tender and has some gorgeous brown spots.
2. While that’s happening, heat the olive oil in a pot and sauté the onion until soft and translucent.
3. Once the roasted garlic is cool enough to handle, squeeze the soft, sweet cloves out of their papery skins and into the pot. Add the roasted cauliflower, vegetable broth, and smoked paprika.
4. Bring to a simmer, then carefully blitz everything with an immersion blender until silky smooth. (A regular blender works too, just do it in batches and be careful with the hot liquid!).
5. Stir in the optional almond milk for extra richness, and season with salt, white pepper, and that magical pinch of nutmeg. Trust me on the nutmeg.

Why You’ll Love It

This soup is a masterclass in kitchen magic. By roasting the veggies, you create a deep, nutty, complex flavor that fools your brain into thinking it’s indulging in something truly decadent. It’s vegan-friendly and pure velvet.

3. Spicy Thai Butternut Squash Soup

Short Hook / Why It’s Awesome → It’s a flavor vacation in a bowl, taking your taste buds straight to the streets of Bangkok without the calorie-packed coconut milk.

Ingredients

• 1 tbsp coconut or avocado oil
• 1 shallot, diced
• 1 tbsp red curry paste
• 1 large butternut squash, peeled, seeded, and cubed
• 4 cups low-sodium vegetable broth
• 1 (13.5 oz) can light coconut milk
• Juice of 1 lime
• Fresh cilantro, chopped peanuts, and a swirl of sriracha for garnish

Step-by-Step Instructions

1. Heat the oil in a large pot over medium heat. Sauté the shallot until soft, about 3 minutes.
2. Add the red curry paste and cook for 1 minute, stirring constantly, until it’s super fragrant.
3. Dump in the cubed butternut squash and broth. Bring to a boil, then reduce heat and simmer until the squash is fork-tender, about 20 minutes.
4. Puree the soup until smooth with your trusty immersion blender.
5. Stir in the light coconut milk and lime juice. Heat through gently—don’t let it boil. Serve topped with all the garnishes. The crunch from the peanuts is non-negotiable, IMO.

Why You’ll Love It

This soup is an experience. It’s got the sweet, the spicy, the creamy, and the tangy all dancing together. It’s wildly impressive for dinner parties but easy enough for a random Tuesday night.

4. Fire-Roasted Tomato & Basil Soup

Short Hook / Why It’s Awesome → This is the grilled cheese’s soulmate, all grown up and hitting the gym. It’s way better than the canned stuff.

Ingredients

• 1 tbsp olive oil
• 1 yellow onion, chopped
• 3 cloves garlic, minced
• 2 (28 oz) cans fire-roasted tomatoes
• 2 cups low-sodium vegetable or chicken broth
• ½ cup fresh basil leaves, plus more for garnish
• 1 tsp dried oregano
• A pinch of sugar (optional, to balance acidity)

Step-by-Step Instructions

1. In your soup pot, heat the olive oil and sauté the onion until soft and golden. Add the garlic and cook for another 30 seconds.
2. Pour in the fire-roasted tomatoes with their juices and the broth. Add the oregano. Bring to a boil, then reduce heat and let it simmer for about 20 minutes to let the flavors get to know each other.
3. Turn off the heat and stir in the fresh basil. Blend until smooth.
4. Taste and season with salt, pepper, and that tiny pinch of sugar if your tomatoes are a bit too acidic. It makes all the difference.

Why You’ll Love It

Using fire-roasted tomatoes is the ultimate cheat code. They give you that slow-roasted, smoky flavor without any of the effort. It’s rich, satisfying, and the perfect partner for that whole-wheat grilled cheese you’re totally still going to make. 🙂

5. Zuppa Toscana (The Skinny Version)

Short Hook / Why It’s Awesome → You get all the hearty, savory goodness of the Olive Garden favorite, but you can actually feel good about eating a second bowl.

Ingredients

• 1 tbsp olive oil
• 1 lb Italian turkey sausage (casings removed)
• 1 onion, diced
• 3 cloves garlic, minced
• 6 cups low-sodium chicken broth
• 1 lb potatoes, diced (I like Yukon Golds)
• 1 bunch lacinato kale, stems removed, leaves chopped
• ½ cup half-and-half or light cream (optional, but oh-so-good)

Step-by-Step Instructions

1. In a large Dutch oven, heat the oil over medium-high heat. Cook the turkey sausage, breaking it up with a spoon, until it’s nicely browned.
2. Add the onion and cook until soft, about 5 minutes. Add the garlic and cook for one more minute.
3. Pour in the broth and add the diced potatoes. Bring to a boil, then reduce heat and simmer until the potatoes are tender, about 15 minutes.
4. Stir in the chopped kale and cook until it’s wilted and vibrant green, about 3-5 minutes.
5. Turn off the heat and stir in the half-and-half if you’re using it. This gives you that creamy backdrop without the heavy cream guilt.

Why You’ll Love It

It’s ridiculously hearty and flavorful. The turkey sausage is a lean flavor bomb, and the kale gives you that satisfying chew. It feels like a treat, not a trade-off.

6. Moroccan Spiced Lentil Soup

Short Hook / Why It’s Awesome → This soup is a warm, exotic spice rack explosion that will make your kitchen smell incredible.

Ingredients

• 1 tbsp olive oil
• 1 large onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 tbsp tomato paste
• 1 ½ tsp cumin
• 1 tsp coriander
• 1 tsp turmeric
• ½ tsp cinnamon
• A pinch of cayenne pepper (if you like heat)
• 1 ½ cups brown or green lentils, rinsed
• 8 cups low-sodium vegetable broth
• 1 (14.5 oz) can diced tomatoes
• Juice of ½ a lemon
• Fresh cilantro or parsley for garnish

Step-by-Step Instructions

1. Heat oil in a large pot. Sauté the onion, carrots, and celery until softened, about 7-8 minutes. Add garlic and cook for another minute.
2. Push the veggies to the side and add the tomato paste to the center of the pot. Let it cook for 30 seconds, then stir it into the veggies. This deepens its flavor.
3. Add all your spices (cumin, coriander, turmeric, cinnamon, cayenne) and stir for 30 seconds until fragrant.
4. Add the rinsed lentils, broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 30-40 minutes, until the lentils are tender.
5. Stir in the lemon juice right before serving. Top with fresh herbs.

Why You’ll Love It

It’s impossibly filling, thanks to the fiber-packed lentils. The blend of warm spices is so comforting and complex, it’s like a culinary adventure from your couch.

7. Quick & Zesty Mexican Tortilla Soup

Short Hook / Why It’s Awesome → It’s crunchy, zesty, and fully customizable. Set up a topping bar and let everyone build their own perfect bowl.

Ingredients

• 1 tbsp olive oil
• 1 onion, diced
• 2 jalapeños, seeded and minced (keep seeds if you like heat!)
• 3 cloves garlic, minced
• 1 tsp cumin
• 1 tsp chili powder
• 6 cups low-sodium chicken broth
• 1 (14.5 oz) can fire-roasted diced tomatoes
• 1 (15 oz) can black beans, rinsed and drained
• 1 cup frozen corn
• Juice of 1-2 limes

For Serving:

• Baked tortilla strips
• Diced avocado
• Fresh cilantro
• A dollop of plain Greek yogurt (or sour cream)

Step-by-Step Instructions

1. Heat oil in a pot. Sauté onion and jalapeño until soft. Add garlic and spices and cook for one more minute.
2. Pour in the broth and diced tomatoes. Bring to a simmer.
3. Add the black beans and corn. Let it simmer for 15 minutes to let the flavors meld.
4. Right before serving, stir in the fresh lime juice. This is key—it wakes up the whole soup!
5. Ladle into bowls and let everyone go wild with the toppings.

Why You’ll Love It

It’s interactive, fun, and packed with protein and fiber. The tangy broth and crunchy toppings create a textural party in your mouth. It’s a complete meal that never feels boring.

8. Garden Vegetable Minestrone

Short Hook / Why It’s Awesome → This is the king of clean-out-the-fridge soups. It’s hearty, chock-full of veggies, and somehow tastes even better the next day.

Ingredients

• 1 tbsp olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 8 cups low-sodium vegetable broth
• 1 (14.5 oz) can diced tomatoes
• 1 zucchini, diced
• 1 cup green beans, trimmed and cut into 1-inch pieces
• 1 cup whole wheat elbow pasta or ditalini
• 1 (15 oz) can cannellini beans, rinsed and drained
• 2 cups chopped spinach or kale
• 2 tbsp pesto (optional, but highly recommended)

Step-by-Step Instructions

1. In a large stockpot, heat the oil and sauté the onion, carrots, and celery until they start to soften.
2. Add the garlic and cook for 30 seconds. Pour in the broth and diced tomatoes, and bring to a boil.
3. Add the zucchini and green beans. Reduce heat and simmer for 10 minutes.
4. Stir in the pasta and cook according to package directions.
5. In the last few minutes of cooking, stir in the cannellini beans and spinach until the spinach is wilted.
6. Stir in the pesto right before serving for an incredible flavor boost.

Why You’ll Love It

It’s the ultimate “everything but the kitchen sink” soup. It’s impossibly versatile, nourishing, and the pesto stirred in at the end makes it taste like it simmered for hours.

9. Creamy Tomato & Roasted Red Pepper Soup

Short Hook / Why It’s Awesome → It’s like the fire-roasted tomato soup’s cooler, smokier cousin. It’s vibrant, velvety, and ridiculously easy.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 (12 oz) jar roasted red peppers, drained
• 1 (28 oz) can whole peeled tomatoes
• 2 cups low-sodium vegetable broth
• 1 tsp smoked paprika
• ¼ cup plain Greek yogurt (for creaminess)

Step-by-Step Instructions

1. Sauté the onion in olive oil until soft. Add the garlic and cook for one minute.
2. Add the roasted red peppers, canned tomatoes (with their juice), broth, and smoked paprika.
3. Bring to a simmer and cook for 15-20 minutes.
4. Carefully blend the soup until completely smooth.
5. Take the soup off the heat and whisk in the Greek yogurt. This gives it a creamy tang without using heavy cream.

Why You’ll Love It

The roasted red peppers add a subtle sweetness and smokiness that makes this soup unforgettable. It’s a gorgeous color and feels incredibly luxurious for how simple it is to make.

10. Ginger, Turmeric & Carrot Immune-Booster Soup

Short Hook / Why It’s Awesome → This bright orange elixir is like a health potion in a bowl. It’s anti-inflammatory, soothing, and tastes like sunshine.

Ingredients

• 1 tbsp coconut oil
• 1 onion, chopped
• 2 lbs carrots, peeled and chopped
• 2 tbsp fresh ginger, grated
• 1 tbsp fresh turmeric, grated (or 1 tsp ground)
• 4 cups low-sodium vegetable broth
• Juice of 1 orange and ½ a lemon
• A can of light coconut milk for serving

Step-by-Step Instructions

1. Melt the coconut oil in a pot. Sauté the onion until soft.
2. Add the carrots, ginger, and turmeric. Stir and cook for 2 minutes to wake up the spices.
3. Pour in the broth. Bring to a boil, then simmer until the carrots are very tender.
4. Puree the soup until silky smooth.
5. Stir in the citrus juices. Serve with a swirl of light coconut milk for a touch of creamy sweetness.

Why You’ll Love It

It’s the soup you make when you want to feel nourished from the inside out. The combination of ginger and turmeric is warming and healing, and the citrus makes it impossibly fresh.

11. Simple & Savory Miso Soup with Veggies

Short Hook / Why It’s Awesome → Go beyond the takeout container with this deeply savory, umami-packed broth that’s ready in 15 minutes flat.

Ingredients

• 6 cups water
• ¼ cup white or yellow miso paste
• 1 tbsp low-sodium soy sauce or tamari
• 1 cup sliced mushrooms (shiitake are classic)
• ½ block firm tofu, cubed
• 2 handfuls baby spinach
• 2 green onions, thinly sliced
• 1 sheet nori, cut into thin strips (optional)

Step-by-Step Instructions

1. Bring the water to a gentle simmer in a pot. Do not boil.
2. Place the miso paste in a small bowl. Ladle in a bit of the hot water and whisk until the miso is completely dissolved. This prevents clumps!
3. Add the mushrooms and tofu to the pot and simmer for 5 minutes until the mushrooms are soft.
4. Turn off the heat. Stir in the dissolved miso mixture and the soy sauce. Never boil miso—it kills its good probiotics and dulls the flavor.
5. Stir in the spinach until it just wilts. Serve immediately, topped with green onions and nori.

Why You’ll Love It

It’s the fastest, most satisfying lunch or light dinner you’ll ever make. The savory depth of flavor is off the charts, and it’s so good for your gut.

12. Italian Wedding Soup (Lightened Up)

Short Hook / Why It’s Awesome → All the comfort of tiny meatballs and pasta in a light broth, but we’re using lean turkey and lots of greens.

Ingredients

• For the Turkey Meatballs:
  • 1 lb lean ground turkey
  • ¼ cup grated Parmesan
  • ¼ cup breadcrumbs
  • 1 egg
  • 1 tsp dried oregano
  • 2 cloves garlic, minced
• For the Soup:
  • 8 cups low-sodium chicken broth
  • 1 cup diced carrots
  • ½ cup orzo or acini di pepe pasta
  • 5 oz fresh baby spinach

Step-by-Step Instructions

1. In a bowl, mix all the meatball ingredients. Roll into ¾-inch balls.
2. In a large pot, bring the broth and carrots to a simmer. Carefully drop in the meatballs and let them cook for 8-10 minutes.
3. Remove the meatballs with a slotted spoon and set aside.
4. Add the pasta to the broth and cook according to package directions.
5. Return the meatballs to the pot, stir in the spinach until wilted, and serve with an extra sprinkle of Parmesan.

Why You’ll Love It

It’s a complete, balanced meal in one pot. The tiny meatballs are just so darn cute and satisfying, and the broth is light yet deeply flavorful.

13. Cuban Black Bean Soup

Short Hook / Why It’s Awesome → It’s thick, smoky, and requires zero soaking. Your Instant Pot or slow cooker will do all the work.

Ingredients

• 1 tbsp olive oil
• 1 onion, diced
• 1 green bell pepper, diced
• 3 cloves garlic, minced
• 3 cups dried black beans, rinsed
• 8 cups water or vegetable broth
• 2 bay leaves
• 1 tbsp cumin
• 1 tbsp oregano
• 2 tbsp red wine vinegar (added at the end)
• Toppings: red onion, cilantro, more vinegar!

Step-by-Step Instructions

1. (Stovetop): Sauté onion and pepper in oil until soft. Add garlic and spices and cook 1 minute. Add beans, water, and bay leaves. Simmer for 1.5-2 hours until beans are tender.
2. (Instant Pot): Use the sauté function for the veggies, then add everything else (except vinegar). Cook on high pressure for 30 minutes. Let pressure release naturally.
3. Once beans are tender, remove the bay leaves. Use an immersion blender to puree just a bit of the soup to thicken it, leaving most beans whole.
4. Stir in the red wine vinegar right before serving. This is the magic ingredient that makes the flavors pop!

Why You’ll Love It

It’s insanely cheap, incredibly filling, and the depth of flavor from the cumin and vinegar is unreal. It’s a set-it-and-forget-it dream.

14. Creamy Dill & Potato Soup

Short Hook / Why It’s Awesome → Think of the creamiest baked potato soup, but we’ve swapped the heavy cream for a clever, lighter trick.

Ingredients

• 1 tbsp olive oil
• 1 leek (white and light green parts only), thoroughly washed and sliced
• 2 lbs Yukon Gold potatoes, peeled and diced
• 4 cups low-sodium vegetable or chicken broth
• ½ cup plain Greek yogurt or light sour cream
• ¼ cup fresh dill, chopped
• Salt, white pepper, and a pinch of nutmeg

Step-by-Step Instructions

1. Heat oil in a pot. Sauté the leek until soft, about 5 minutes.
2. Add the diced potatoes and broth. Bring to a boil, then simmer until the potatoes are fall-apart tender.
3. Blend the soup until smooth with your immersion blender.
4. Take the pot off the heat. Let it cool for a few minutes, then whisk in the Greek yogurt. This prevents it from curdling.
5. Stir in the fresh dill and season with salt, white pepper, and nutmeg.

Why You’ll Love It

It’s the ultimate in comfort. The Greek yogurt adds a wonderful tang that mimics sour cream, making it feel indulgent while keeping it light and protein-packed.

15. Vietnamese Pho-Inspired Chicken Noodle Soup

Short Hook / Why It’s Awesome → It’s a quick, weeknight-friendly hack for the classic, featuring a fragrant, star-anise scented broth that will clear your sinuses and your soul.

Ingredients

• 8 cups low-sodium chicken broth
• 1 onion, peeled and halved
• 3-inch piece of ginger, sliced in half lengthwise
• 2 star anise
• 1 cinnamon stick
• 3 tbsp fish sauce
• 1 tbsp low-sodium soy sauce
• 2 cooked chicken breasts, shredded
• 4 oz brown rice noodles
• Toppings: bean sprouts, fresh basil, mint, cilantro, lime wedges, sliced jalapeño

Step-by-Step Instructions

1. In a large pot, combine the broth, onion, ginger, star anise, and cinnamon stick. Bring to a boil, then reduce heat and simmer for 20 minutes to let the spices infuse.
2. Remove the whole spices, onion, and ginger with a slotted spoon. Stir in the fish sauce and soy sauce.
3. Meanwhile, cook the rice noodles according to package directions, drain, and divide among bowls.
4. Add the shredded chicken to the hot broth just to heat through.
5. Ladle the broth and chicken over the noodles. Serve immediately with a platter of all the fresh toppings and let everyone customize their bowl.

Why You’ll Love It

It’s a truly restorative and aromatic experience. The broth is the star here—fragrant, savory, and deeply satisfying. The fresh toppings make every bite exciting and different.