When colder winds blow and you want to cup your hands around a creamy, satisfying bowl of hearty soup, don't bust your waistline with high-calorie cream-based soups. All these soups, including this pumpkin-coconut bisque is only 202 calories per serving [1].
- Here's How to Burn 300 Calories [2]
- 19 Satisfying Breakfasts Under 300 Calories [3]
Cauliflower Soup
Made with cauliflower, leeks, parsnips, and garlic, this soup is dairy-free [4] and 298 calories per serving.
Lentil Soup With Butternut Squash
This recipe puts flavor back into lentils [5] with cumin and turmeric — all for 156 calories.
Watercress Soup
This quick watercress and potato soup [6] is high in vitamins A and C as well as iron and fiber, and you'll appreciate the varied textures and flavors.
Squash, Sweet Potato, Carrot, and White Bean Soup
This twist on the always-loved butternut squash soup [7] recipe includes sweet potatoes and carrots for extra fiber and vitamin A, as well as white cannellini beans not only to boost protein but also to add creaminess without a drop of dairy. One creamy, delicious serving is 272 calories.
Vegan Broccoli Soup
This dairy-free 125-calorie broccoli soup [8] gets its creamy texture from rice milk, plus a dash of nutmeg and cayenne increases the fat-burning potential.
Asparagus, Spinach, and Quinoa Soup
The superfood quinoa is great for keeping you full and also helping with digestion. Add it to your soup for a substantial but low-calorie lunch. This asparagus, spinach, and quinoa soup [9] is under 100 calories!
Creamy Chard and Spinach Soup
This creamy 194-calorie chard and spinach soup [10] is easy to make and full of belly-relieving nutrients like leafy greens, almond butter, and bell pepper to help shrink your belly.
Mustard and Collard Greens Soup
Energizing and detoxifying, this mustard and collard greens soup [11] is full of fiber for just 116 calories.
Cucumber Mint Soup
Cooling, low-calorie, and debloating, this yogurt cucumber mint soup [12] will help calm tummy troubles.
Cheddar-Cauliflower Soup
If you crave cheddar soup, this one made with cauliflower [13] is much lower in calories and fat.
Split Pea and Sweet Potato Soup
Try a vegan twist on this classic soup recipe for only 254 calories a serving [14].
Black and White Bean Soup
Black and white beans pack in the protein for this hearty bean and sweet potato soup — and it's under 300 calories a bowl [15].
Tortilla-Less Soup
This fresh and spicy tortilla-less soup is full of fresh produce and weighs in at less than 200 calories per satisfying serving [16].
Winter Weight-Loss Detox Soup
Made with turnip, sweet potato, zucchini, kale, and spinach, this soup is only 90 calories per creamy bowl [17].
Zooey Deschanel's Pea Soup
Made with only peas, veggie broth, mint, and salt and pepper, this soup is just 218 calories per bowl [18].
Ginger-Carrot Soup
At 262 calories [19], this warming soup is flavored with fresh ginger and has Greek yogurt mixed in to add low-fat creaminess.
Kale Potato Bean Soup
Chock full of tasty veggies, protein-packed beans, and other fresh ingredients, this vegetarian soup is just 250 calories per serving [20].
Roasted Roots Soup
This roasted roots soup plays up the natural flavors of the produce and simmers it all in a coconut bath for 267 calories [21].
Photo: Lizzie Fuhr
Butternut Squash Lentil Soup
Just throw all the ingredients in your slow cooker before work, and dinner is done. For 250 calories per serving [22], each bowl also offers a 17 grams of fiber and 18.3 grams of protein.
Healing Vegetable Bisque
This light and delicious healing veggie bisque is full of carrots, onions, and daikon root — just 216 calories [23].
Next Day Turkey Soup
Whip up a pot of homemade turkey vegetable soup made with roasted turkey, celery, and carrots. You can enjoy a satisfying bowl for about 270 calories [24].
Black Bean Soup
You can fill up on a couple bowls of this simple black bean soup, because it's just 89 calories [25].
Spinach Carrot Lentil Soup
Make this healthy spin on classic tomato soup for a light dinner that won't leave you going to bed hungry. Each bowl is 260 calories [26].
Broccoli and Arugula Soup
This broccoli and arugula soup from Gwyneth Paltrow [27]'s Goop [28] is flavorful and warming and just 129 calories [29].
Potato Leek Soup
This creamy soup has no dairy [30], is under 300 calories, and is bursting with savory flavor.