5 Delicious Low Calorie Soups for Weight Loss

Let’s face it: trying to eat lighter often feels like a punishment. You stare at a sad, limp salad, wishing it were a warm, comforting bowl of something—anything—else. I've been there. The good news? You don't have to give up comfort food to hit your health goals.

These five delicious low calorie soups help you stay full while losing weight.

Soup is genuinely one of the easiest, most satisfying ways to fill up on a budget while keeping your calories in check. Liquid-based meals naturally help you feel fuller, longer, without weighing you down. You get to enjoy a massive, steaming bowl of food that satisfies your cravings while supporting your health.

Today, I’m sharing 5 delicious low calorie soups for weight loss that actually taste amazing. No bland broths or complicated culinary techniques here. Just real, wholesome ingredients you can easily grab at any local grocery store. Whether you crave something spicy, creamy, or classic, grab your favorite soup pot. Let’s get cooking!

You'll Discover

Why Soup is a Weight Loss Secret Weapon

Broth-based soups help you feel full while keeping calories low.

Before we dive into the recipes, let's quickly talk about why soup is such a fantastic tool for weight management.

Nutritionists often talk about "volume eating." This is the simple concept of eating a large volume of food that is naturally low in calories. Because soups are mostly water and vegetable broth, they provide incredible physical fullness. When you pack that broth with fiber-rich vegetables and lean proteins, you signal to your brain that you are completely satisfied.

Furthermore, making soup at home means you control the sodium and the fat. You get to skip the heavy creams and excessive oils found in restaurant soups, relying instead on herbs, spices, and roasting techniques to build incredible flavor.

Here are the 5 delicious low calorie soups for weight loss that you need in your weekly meal prep rotation.

Simple homemade soups that help you stay full and lose weight.

1. Classic Roasted Tomato Basil Soup

Roasting tomatoes brings out natural sweetness without adding cream.

Nothing beats the nostalgic comfort of tomato soup. By roasting the tomatoes and garlic first, we pull out their natural sweetness and deep, savory flavors, completely eliminating the need for heavy cream.

Why it works for weight loss: Tomatoes are incredibly low in calories but rich in lycopene and vitamin C. This soup is light, hydrating, and pairs perfectly with a side salad.

Ingredients:

3 lbs Roma tomatoes, halved

1 large yellow onion, roughly chopped

4 cloves garlic, peeled

1 tablespoon olive oil

2 cups low-sodium vegetable broth

1/2 cup fresh basil leaves, loosely packed

1/2 teaspoon salt

1/4 teaspoon black pepper

Optional: A splash of unsweetened almond milk for extra creaminess

Step-by-Step Instructions:

1) Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper.

2) Roast the vegetables: Place the tomatoes, onion, and garlic on the baking sheet. Drizzle with the olive oil, salt, and pepper. Toss to coat evenly. Roast for 40-45 minutes until the tomatoes are blistered and soft.

3) Blend the base: Carefully transfer the hot roasted vegetables and all their juices into a blender. Add the fresh basil.

4) Add the broth: Pour in the vegetable broth. Blend on high until completely smooth. (Pro tip: Vent the blender lid slightly so hot steam can escape, covering it lightly with a kitchen towel).

5) Simmer and serve: Pour the blended soup into a pot over medium-low heat. Let it simmer for 5 minutes. If it's too thick, add a bit more broth or a splash of almond milk. Serve hot!

2. Spicy Black Bean and Corn Soup

Black beans add fiber and protein to keep you full longer.

If you love Southwestern flavors, this soup hits the spot. It takes less than 30 minutes to make and utilizes pantry staples, making it perfect for busy weeknights.

Why it works for weight loss: Black beans are a powerhouse of dietary fiber and plant-based protein. This combination keeps your blood sugar stable and stops those mid-afternoon snack cravings in their tracks.

Ingredients:

1 tablespoon olive oil

1 small red onion, diced

1 red bell pepper, diced

2 cloves garlic, minced

1 tablespoon chili powder

1 teaspoon ground cumin

2 cans (15 oz each) black beans, rinsed and drained

1 cup frozen sweet corn

1 can (10 oz) diced tomatoes with green chiles (like Ro-Tel)

4 cups low-sodium vegetable broth

Fresh cilantro and a squeeze of lime juice for garnish

Step-by-Step Instructions:

1) Sauté the aromatics: Heat the olive oil in a large pot over medium heat. Add the diced onion and red bell pepper. Cook for 5 minutes until soft. Add the minced garlic, chili powder, and cumin, cooking for 1 more minute until fragrant.

2) Build the soup: Stir in the black beans, frozen corn, diced tomatoes with chiles, and vegetable broth.

3) Simmer: Bring the pot to a boil, then immediately reduce the heat to low. Cover and let it simmer for 15-20 minutes to let the flavors marry.

4) Thicken (Optional): For a thicker texture, use an immersion blender to quickly pulse the soup 3 or 4 times. This mashes some of the beans into the broth.

5) Garnish: Ladle into bowls and top with fresh cilantro and a squeeze of fresh lime juice.

3. Comforting Chicken and Vegetable Broth

Lean chicken and vegetables make this soup nourishing and satisfying.

When you want a high-protein, restorative meal, this classic chicken and vegetable soup is the ultimate go-to. It is deeply nourishing, incredibly low in calories, and packed with vitamins.

Why it works for weight loss: Lean chicken breast provides high-quality protein to protect your muscle mass while losing weight, while the high volume of vegetables provides essential micronutrients and crunch.

Ingredients:

1 tablespoon olive oil

3 medium carrots, peeled and sliced into coins

2 stalks celery, sliced

1 medium yellow onion, diced

3 cloves garlic, minced

1 lb boneless, skinless chicken breasts

6 cups low-sodium chicken broth

1 medium zucchini, diced

1 teaspoon dried thyme

1 bay leaf

Salt and pepper to taste

Step-by-Step Instructions:

1) Cook the base veggies: Heat the olive oil in a large Dutch oven or soup pot over medium heat. Add the carrots, celery, and onion. Sauté for 6-8 minutes until the onions are translucent. Add the garlic and cook for 1 minute.

2) Add the chicken and broth: Pour in the chicken broth. Add the whole raw chicken breasts, dried thyme, and the bay leaf.

3) Simmer the chicken: Bring the broth to a gentle boil, then lower the heat, cover, and simmer for 15-20 minutes, or until the chicken is fully cooked through (an internal temperature of 165°F).

4) Shred the chicken: Carefully remove the cooked chicken breasts and place them on a cutting board. Use two forks to shred the meat.

5) Add the zucchini: Return the shredded chicken to the pot. Add the diced zucchini. Simmer for another 5 minutes until the zucchini is tender. Remove the bay leaf, season with salt and pepper, and serve.

4. Creamy (Dairy-Free) Butternut Squash Soup

Butternut squash naturally creates a creamy texture without dairy.

You do not need heavy whipping cream to make a luxurious, velvety soup. Butternut squash naturally blends into a rich, creamy texture that feels totally indulgent but remains surprisingly low in calories.

Why it works for weight loss: Butternut squash is a nutrient-dense, complex carbohydrate. It satisfies your sweet tooth naturally and provides a massive dose of Vitamin A and fiber.

Ingredients:

1 medium butternut squash (about 3 lbs), peeled, seeded, and cubed

1 Honeycrisp apple, peeled, cored, and chopped

1 medium yellow onion, chopped

1 tablespoon olive oil

3 cups low-sodium vegetable broth

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

Salt and pepper to taste

Step-by-Step Instructions:

1) Sauté the onion and apple: In a large pot, heat the olive oil over medium heat. Add the chopped onion and apple. Cook for about 5 minutes until they begin to soften.

2) Add the squash and spices: Add the cubed butternut squash, cinnamon, nutmeg, salt, and pepper. Stir well to coat the vegetables in the spices.

3) Boil and simmer: Pour in the vegetable broth. Bring the mixture to a boil, then reduce the heat to low. Cover the pot and simmer for 20-25 minutes, or until the butternut squash is fork-tender.

4) Blend until smooth: Remove the pot from the heat. Use an immersion blender to puree the soup directly in the pot until it reaches a silky, creamy consistency. (You can also do this in batches in a regular standing blender).

5) Serve: Ladle into bowls and enjoy this warm, comforting fall favorite.

5. Detoxifying Green Goddess Cabbage Soup

This cabbage soup is packed with fiber and nutrients for weight loss.

Don't let the word "cabbage" scare you away! This modern take on the famous cabbage soup is incredibly flavorful, packed with Italian herbs, and acts as a fantastic reset button after a weekend of heavy eating.

Why it works for weight loss: This is the ultimate volume-eating recipe. Cabbage is exceptionally low in calories but requires significant digestion time, keeping your metabolism active and your stomach full.

Ingredients:

1 tablespoon olive oil

1 medium yellow onion, chopped

2 large carrots, chopped

3 cloves garlic, minced

1/2 head of green cabbage, roughly chopped

1 cup green beans, trimmed and cut into 1-inch pieces

1 can (15 oz) crushed tomatoes

6 cups low-sodium vegetable broth

1 tablespoon Italian seasoning blend

1/2 teaspoon red pepper flakes (optional, for a kick)

Salt and black pepper to taste

Step-by-Step Instructions:

1) Start the base: Heat the olive oil in a large soup pot over medium heat. Add the onion and carrots, cooking for about 5-7 minutes until they soften. Add the minced garlic and cook for 1 minute.

2) Add the greens: Toss in the chopped cabbage and green beans. Stir everything together and cook for about 3 minutes until the cabbage just begins to wilt.

3) Pour in the liquids: Add the crushed tomatoes, vegetable broth, Italian seasoning, and red pepper flakes. Give the pot a really good stir.

4) Simmer: Bring the soup to a boil. Reduce the heat to low, cover the pot, and simmer for 20-25 minutes. You want the cabbage and green beans to be tender but not mushy.

5) Taste and serve: Season with salt and pepper to your liking. Enjoy a massive bowl of this guilt-free goodness!

Pro Tips for Making the Best Healthy Soups at Home

Batch cooking soup makes healthy eating easier during busy weeks.

To get the absolute most out of these 5 delicious low calorie soups for weight loss, keep these simple meal prep and storage tips in mind:

1) Batch Cook and Freeze: Soups are the undisputed champions of meal prep. Double the recipes above and freeze half. Let the soup cool completely, pour it into freezer-safe containers or silicone bags, and freeze for up to 3 months.

2) Control Your Sodium: Always buy "low-sodium" or "no salt added" broths. Restaurant soups are notorious for causing water retention due to massive amounts of salt. By starting with a low-sodium base, you get to control exactly how much salt goes into your body.

3) Keep Fresh Herbs Handy: Fresh parsley, cilantro, basil, and a squeeze of citrus (like lemon or lime) add zero calories but completely transform the flavor profile of leftover soup, making it taste freshly made every single time.

Final Thoughts 

These healthy soups are low in calories but full of flavor.

Losing weight doesn’t require you to eat boring, flavorless food. By incorporating these 5 delicious low calorie soups for weight loss into your diet, you can enjoy rich, comforting, and deeply satisfying meals that actively help you reach your goals. They are easy to make, friendly on the wallet, and absolutely packed with the nutrients your body craves.

Which of these soups are you going to try first? Are you leaning toward the spicy kick of the Black Bean and Corn Soup, or the cozy comfort of the Creamy Butternut Squash?

Leave a comment below and let me know! And if you found this guide helpful, don't forget to share it with a friend or pin it for your Sunday meal prep. Happy cooking!

FAQS About 5 Delicious Low Calorie Soups for Weight Loss

Q1. Which soups are best for losing weight?

A: The best soups for weight loss are broth-based soups packed with non-starchy vegetables and lean proteins. Options like chicken and vegetable broth, tomato basil, and black bean soup are excellent choices because they are high in volume, fiber, and water content. This combination keeps you full for very few calories. For weight loss, it is best to avoid heavy, cream-based or cheese-based soups.

Q2. Can I lose weight by eating soup every day?

A: Yes, eating soup daily can be a highly effective weight-loss strategy if it replaces higher-calorie meals. Because soup is incredibly filling due to its high water and fiber content, starting your lunch or dinner with a low-calorie soup can actually reduce your overall calorie intake for the day. Just ensure your soup is broth-based, nutrient-dense, and paired with a balanced diet.

Q3. What is the lowest calorie soup you can eat?

A: Clear vegetable broths and cabbage-based soups are generally the lowest in calories, often coming in at under 50 calories per cup. A simple homemade broth made with celery, onions, carrots, tomatoes, and leafy greens provides excellent hydration and micronutrients with a minimal caloric footprint.

Q4. Are canned soups good for weight loss?

A: While some canned soups are low in calories, many are highly processed and packed with excessive sodium, which can cause uncomfortable bloating and water retention. If you choose to eat canned soup, always look for "low-sodium" or "reduced-sodium" labels, check the serving size carefully, and avoid creamy options. However, making soup at home is almost always the healthier, more diet-friendly choice.

Q5. Does eating soup burn belly fat?

A: No specific food or soup can target or "burn" belly fat directly; spot reduction is a fitness myth. However, eating low-calorie, high-protein, and high-fiber soups can help you easily achieve a daily calorie deficit. Sustaining a calorie deficit is exactly what is required for overall body fat loss. As you lose fat all over your body, your belly fat will naturally reduce as well.

Q6. Does the 7-day cabbage soup diet really work?

A: The classic 7-day cabbage soup diet can lead to rapid, short-term weight loss, but this is primarily due to a severe calorie deficit and water weight loss, not sustainable fat loss. The diet is highly restrictive and lacks essential protein and healthy fats. A much healthier approach is to incorporate a delicious cabbage soup into a balanced, everyday diet rather than eating only soup.

Q7. Is chicken noodle soup good for weight loss?

A: Traditional chicken noodle soup can be great for weight loss, especially when made at home. The chicken provides lean, satisfying protein, and the warm broth is hydrating. To make it even better for weight loss, increase the ratio of vegetables (like carrots and celery) and chicken, while slightly reducing the amount of noodles. You can also swap traditional pasta for zucchini noodles or spaghetti squash.

Q8. How can I make my soup more filling without adding calories?

A: The best way to make soup more filling without significantly bumping up the calories is to add high-volume, low-calorie vegetables. Stir in massive handfuls of spinach, kale, zucchini, or riced cauliflower. You can also add a moderate amount of high-fiber foods like black beans, lentils, or lean shredded chicken breast, which actively slow down digestion and keep you satisfied longer.

Q9. What should I eat with soup on a diet?

A: To keep your meal low in calories but highly satisfying, pair your soup with a crisp green side salad tossed in a light vinaigrette or lemon juice. If your soup lacks protein, add a side of grilled chicken or a hard-boiled egg. A small slice of whole-grain or sourdough bread is also a great option, provided it fits within your daily calorie goals.

Q10. Why do I feel hungry right after eating soup?

A: If you feel hungry shortly after eating soup, your bowl likely lacked protein, fiber, or complex carbohydrates. A simple bowl of thin, clear vegetable broth digests very quickly. To fix this, ensure your soup contains a lean protein source (like chicken, turkey, or tofu) and plenty of fibrous, chunky vegetables to slow down digestion and stabilize your blood sugar.