40 Better-For-You Soups Under 300 Calories
Grab a bowl of comfy, cozy soup without the guilt! Each of these soup recipes come in at 300 calories or less per serving, so you can beat the winter blues while staying on track.
This cross between a soup and a stew fits the meatless Monday bill quite nicely. It warms you right up, and satisfies without leaving you overstuffed.—Marybeth Mank, Mesquite, Texas
On chilly nights, we fill the pot with parsnips and celery root for a smooth, creamy soup. Garlic, bacon and fresh thyme make it even better. —Sally Sibthorpe, Shelby Township, Michigan
My tomato-y broth is perfect for cheese tortellini and fresh spinach. Add extra garlic and Italian seasoning to suit your taste. —Debbie Wilson, Burlington, North Carolina
This satisfying homemade soup with a hint of cayenne is brimming with vegetables, chicken and noodles. The recipe is from my father-in-law, but I made it my own. —Norma Reynolds, Overland Park, Kansas
My family loves this stew, and I’m happy to make it since it’s so simple! You can serve with cornbread instead of corn chips to make it an even more filling meal. —Angela Lively, Conroe, Texas
Here’s an Italian favorite made easier by using prepared spaghetti sauce and canned broth for the flavorful base. —Cindy Garland, Limestone, Tennessee
Try this hearty soup that incorporates the best of vegetable soup and flavorful crab. I break whole crabs and claws into pieces and drop them into the soup to cook, then serve it with saltine crackers and a cold beer. —Freelove Knott, Palm Bay, Florida
With chicken, pasta and a bold tomato broth, this hearty and inviting soup is like a big, comforting hug in a bowl! —Cynthia Gerken, Naples, Florida
Leafy greens, homemade meatballs, pearly couscous and just-right seasonings tossed in the pot and ready to simmer after only 25 minutes of prep makes this our go-to dinner on chilly weeknights. —Jonathan Pace, San Francisco, California
My idea of a winning weeknight meal is this beefy soup that simmers in one big pot. Grate some Parmesan and pass the saltines. —Julie Davis, Jacksonville, Florida
You’re moments away from a flavor-packed soup that keeps you warm on even the chilliest nights. It’s just the kind of recipe we Minnesotans love. —Marlene Muckenhirn, Delano, Minnesota
This soup is my go-to healthy lunch option. It’s a great way to eat my vegetables, and it’s so comforting during the cold winter months. —Dawn Donald, Herron, Michigan
I always have an abundance of fresh vegetables on hand, so I wanted to create a delicious soup to enjoy during the colder months. I think I found a winner! —Angie Pitts, Charleston, South Carolina.
Pad thai is one of my favorite foods, but it is often loaded with extra calories. This soup is a healthier option that has all the flavor of traditional pad thai. —Julie Merriman, Seattle, Washington.
My friends tell me this is one of the best soups they’ve ever had. One even said it’s “perfect.” No one guesses that it’s healthy!—Sarah Ott, Blanchardville, Wisconsin.
This classic San Fransisco soup makes an easy, healthy and flavorful dinner. I serve it every New Year’s Eve, and I’ll often include salmon along with the cod, shrimp and crab. —Nancy Heishman, Las Vegas, Nevada
Give your friends the gift of good health. Red lentils are a protein powerhouse, and loaded with folate, iron and fiber. Oh, and this soup tastes amazing, too. —Taste of Home Test Kitchen
Fresh shrimp from the Carolina coast is one of our favorite foods. We add kale, garlic, red peppers and black-eyed peas to complete this wholesome, filling soup. —Mary Marlowe Leverette, Columbia, South Carolina
My husband is Greek, so I’m always trying new Mediterranean recipes. This soup is his favorite dish that I make. Serve it with a little feta or Parmesan and a side of toast. —Kristine Kosturos, Olympia, Washington.
My wife created this recipe as a healthy way to use up Thanksgiving leftovers. It’s a nice alternative to the typical fare, and it’s so easy. Our family looks forward to this soup every year. —Matthew Szyndler, Maumee, Ohio.
Years ago, I found the idea for tortellini with peas and carrots in a magazine and added my own touches to it. Even my meat-lover husband and son enjoy this. If I’m really pressed for time, I’ll skip the basil leaves. —Kari George, Ellicott City, Maryland
We have this turkey pumpkin chili often because everyone loves it, even the most finicky grandchildren. It’s a definite “keeper” in my book! —Kimberly Nagy, Port Hadlock, Washington
I love coming inside on a cold day and smelling this comforting seafood stew simmering in the kitchen. —Lydia Becker, Kansas City, Missouri
Our family is big on soup. This favorite is quick to make and very tasty, and it gives me plenty of time to have fun with my kids and grandkids while it slow-cooks. —Nancy Heishman, Las Vegas, Nevada
I like to top bowls of this tasty soup with a little grated Parmesan cheese, and serve it with crusty bread to round out the meal. —Donna Morgan, Hend, Tennessee
This colorful soup is vegetarian-friendly and full of fresh flavors from a rainbow of vegetables. You can use any multi-colored pasta in place of the spirals. —Crystal Schlueter, Northglenn, Colorado
After craving tomato soup, I decided to make my own. My sister Joan likes it chunky-style, so she doesn’t puree. Serve it with a grilled cheese sandwich. —Marian Brown, Mississauga, Ontario
I was really craving a hot delicious soup—something filling and healthy. I looked around my kitchen for a few ingredients, then created this recipe. Pumpkin adds creamy richness and body. —Amy Blom, Marietta, Georgia
My mom dehydrates the last pick of tomatoes from her garden each fall—perfect for quick soups like this one. When I have time to prepare dried beans, I do—but don’t worry if you don’t. Canned beans are just as good. —Lori Terry, Chicago, Illinois
After entertaining, I had leftover Bloody Mary mix. I added chicken broth and veggies to come up with a blockbuster soup. Make it with your favorite mix. —Joanna Johnson, Flower Mound, Texas
In a little Italian restaurant in Santa Cruz, my husband and I had an amazing soup with orzo. I tweaked it at home to make it healthier but kept the warm, comforting flavor. —Barbara Spitzer, Lodi, California
This golden-colored soup is brimming with an assortment of seafood and is topped with savory and colorful sourdough croutons.— Lauren Covas, New Brunswick, New Jersey
We take this spicy soup to rodeos on cool nights or sip it by a campfire. For toppings, try onions, avocado, cheese, jalapenos, sour cream and salsa. —Gloria Huse, Simpsonville, South Carolina
This colorful veggie soup gets all bulked up thanks to cheesy tortellini. It’s a real comfort on a cold or rainy day. —Jen Lucas, Baldwinville, Massachusetts
I remember my mom making this soup; now I make it for my kids as often as I can. It’s a good way to use up leftover vegetables. Sometimes I add a can of rinsed and drained kidney or garbanzo beans. —Angela Goodman, Kaneohe, Hawaii
These are the best beans and ham you’ll ever taste—bar none! Friends rave about this hearty soup that I serve hot off the grill. For easy cleanup, consider covering the outside of your Dutch oven with heavy-duty foil first. —Tom Greaves, Carrollton, Illinois
The first time I made this colorful soup, our home smelled wonderful. We knew it was a keeper to see us through cold winter days. —Sarah Stombaugh, Chicago, Illinois
The blend of flavors and colors in this hearty soup will bring everyone at the table back for more. —Charlotte Welch, Utica, New York
This escarole and bean soup has become a favorite because it uses kitchen staples, it’s packed with healthy ingredients and is a cinch to prepare. If I can’t find escarole, I sub fresh spinach at the very end of cooking. —Gina Samokar, North Haven, Connecticut
I have been serving this chowder for years now. When I’m feeding family members who don’t eat dairy products, I substitute oil for the butter, and use coconut milk or soy creamer instead of heavy cream. And it still turns out great! —Eileen Stefanski, Wales, Wisconsin