Perfect any time of the year, healthy soup recipes will fill your tummy and keep you on track with your well-being goals. Soups are hearty, filling, and packed with healthy ingredients like veggies and lean protein!
Why is Soup Healthy?
I have lots of favorite soup recipes. I’ve shared all the best crockpot soup recipes, as well as all of my most popular chicken soup recipes. Well, today I want to share all of my favorite healthy soup recipes!
Did you know that soup actually has several health benefits?? Some of the health benefits of soup include:
- It keeps you hydrated.
- Soups contain a blend of several vitamins and cover many food groups.
- It’s hearty, fills you up faster and keeps you full longer.
- This last one isn’t necessarily a scientifically nutritious fact, but a warm bowl of soup often gives comfort and increases your sense of well being. Who doesn’t want that?!
Healthy Soups FAQ
What are the 5 most popular soups?
Some of the most popular soups would include variations of potato soup, rice soup, chilis, chicken and vegetable soups, tortilla or taco soup, chowders and gumbo.
These may or may not be the healthiest soups. There are a few ingredients to watch out for when looking for healthy soups. Some ingredients are a must while others you may not want to use or use carefully.
What is the healthiest soup you can eat?
The healthiest soups are packed full of essential nutrients. From protein to vegetables and even good fats, there are many soups that have the ingredients your body need to run at its best.
No matter which one you choose to make I believe the healthiest soup is one you make yourself because you can control exactly what does and does not go into your soup so that it best fits your personal dietary needs.
Tips for making Healthy Soup
Keep in mind that not all soup is created equal: Though soup does have so many health benefits you do have to be careful because some soups aren’t as healthy as others. Cream based soups have higher calorie and fat content. Canned soups, though convenient, contain extra ingredients that don’t exactly scream healthy.
Keeping it healthy: You can quickly turn your healthy bowl of soup into an unhealthy meal by consuming calorie laden breads or indulging in sugar and fat filled desserts. Here are a few of my favorite dishes that will help keep your meal healthy:
- Serve Salads such as Arugula Salad
- Main dishes like this Skinny Chicken Piccata is delicious and healthy
- Use healthy sides such as Balsamic Brussel Sprouts
- Keep dessert simple and serve a delicious Fruit Salad with a tad bit of cream.
This collection of healthy soup recipes features soups that are low in calories and fat, and packed with healthy proteins and vegetables. Not only do these soups taste good, but they make you feel good too!
Start with healthy ingredients
Which ingredients NOT to use?
Cheese: If you love cheese, instead of making a high calorie cheesy soup opt to sprinkle cheese on top of a healthier soup. Using a sprinkle of cheese will save the calories and still add a bit of extra flavoring. Some of my favorite cheeses to use are parmesan cheese, cheddar cheese, mozzarella cheese or Mexican blend cheese.
Cream: Generally, you want to stay away from heavy cream and cream based soups. Creamy soups are tasty, but they have higher calorie and fat content compared to broth based soups. The exception would be if you are on a high fat diet. In this case keep in mind that the carb and sugar count needs to be low.
Sugar can naturally be found in the ingredients that make up your soup, so be careful you are not adding it unnecessarily. If you do wish to naturally sweeten up your soup using caramelized onions, carrots, beets, squash, or parsnips will do the trick.
Salt is used for flavor. It’s not necessarily one that you should not use, but should use carefully. Adding too much not only increases the amount of sodium, but overwhelms the dish. In my opinion, sea salt is best. You want to wait to add salt to the soup until the end for two reasons. First, a lot of evaporation occurs concentrating the soup and naturally increasing the flavors. Second, you want to give all the flavors have a chance to blend.
Which ingredients to add to make soup healthier?
Protein: When using ground beef and Italian sausage choose packages with a low fat count and low sodium. Also, most recipes ask you to brown the meat before adding it the soup. You will also want to drain the excess fat before transferring the meat to the pot of soup. Other sources of protein include chicken, turkey, black, pinto & white beans, quinoa.
Vegetables are not only tasty, but pack a nutritious punch. Some favorite vegetables I like to use include broccoli, lentils, squash, potatoes, leeks, cabbage, spinach, kale, onions, carrots, celery…pretty much nay vegetable can make this cut. Though not a vegetable, I have to say mushrooms also make the list.
Using herbs and spices is a great way to add flavor without adding to the calorie count. Only add a little bit, allow it to simmer, taste, then add more if needed. Keep in mind that 1 tablespoon of fresh herbs = 1 teaspoon of dried herbs.
Broth vs Stock: Broth and Stock are considered to be a basic building block for soup. They both come with a base of beef, chicken or vegetable. You can also find versions to be organic, gluten free and vegan. So what makes them different?
Broth is thinner, has few calories and less fat, than stock. Stock (aka bone broth) has slightly more calories, fat and protein, but also has significantly higher vitamins and minerals. They can be used interchangeably so pick the one that best fits your dietary needs.
Our fav Healthy Soups
All of these soups are either tomato or broth based, without cream and include healthy proteins like chicken or beef. Chicken is always fairly low in fat, as long as you use chicken breasts, but if you are using beef, make sure it is either 80% or 90% lean to keep the fat content low.
Sausage Tortellini Soup – Italian Tortellini Soup – a delicious recipe filled with tortellini, sausage, tomatoes, spinach, basil and more! So hearty and delicious!
Creamy Tomato Basil Soup -With garlic, basil, and other delicious seasonings, this creamy tomato basil soup has a bold flavor that you’ll quickly fall in love with.
Minestrone Soup – Not only is this Minestrone soup delicious and comforting, but also really nutritious! Perfect for lunch or dinner on a cool autumn day.
Hamburger Soup – Hearty and delicious Hamburger Soup is filled with corn, carrots, potatoes, cheese and more! Best of all, it’s made in the slow cooker with minimal effort.
Stuffed Pepper Soup – All the best ingredients and flavors from stuffed peppers all combined into a delicious soup! If you like classic stuffed peppers, you’re going to LOVE this soup.
Healthy Chicken Soup Recipes
Chicken Corn Soup – Homey chicken corn soup is savory & delicious. It is hearty, filling and only takes 10 minutes of prep time!!
Chicken Noodle Soup – This recipe for Homemade Chicken Noodle soup is one of the easiest, tastiest recipes full of chicken breast chunks, celery, carrots, and home-style egg noodles.
Italian Chicken And Vegetable Soup – Hearty Italian Chicken Vegetable Soup is packed full of flavor. It’s is a great lightweight soup option perfect for any day of the year!
Healthy Chicken Tortilla Soup – Nothing like a warm bowl of tortilla soup on a chilly winter day! This lighter version of chicken tortilla soup is healthy, flavorful, and packed with delicious ingredients.
Chicken Gnocchi Soup – This Chicken Gnocchi Soup is so hearty and so flavorful. It is filled with chicken, carrots, spinach, broccoli and gnocchi! It’s perfect all year long and is bound to be a new favorite.
Healthy Meatless Soup Recipes:
Vegetables are the main ingredient in all of these soups, which is a great way to make sure you’re getting your daily dose of veggies. Of course, you can add a protein of choice, but if you (or anyone you are feeding) has dietary restrictions, these meatless options will work perfectly.
Vegetable Soup – Vegetable Lovers Rejoice! This Soup Is Just For You. Loaded With Potatoes, Carrots, Corn, Green Beans, And Tomatoes. Healthy, Hearty, And Super Good.
Cabbage Soup – Cabbage Soup is an easy healthy soup loaded with fresh veggies. Warm up with a cup of this low calorie and low carb delicious soup!
Lentil Soup – Homemade Lentil Soup that is light, hearty and healthy. Loaded with chunks of carrots, celery, lentils and spices, you can also add your favorite protein to this already delicious recipe.
Egg Drop Soup – This delicious and easy Egg Drop Soup recipe tastes just like the restaurant version. Now you can make and enjoy one of your favorite Asian recipes at home with this tasty soup.
Carrot Soup – Flavorful and filling roasted carrot soup is perfect for a cold day! This hearty soup is cozy and delicious.
Butternut Squash Soup – Buttery smooth butternut squash soup with just a hint of cinnamon and nutmeg makes for one delicious cozy bowl of soup!
We love all soups, but we definitely have some favorites.
One of those is our Orzo Soup. It’s just like our Lemon Chicken Orzo Soup but with a few healthier ingredients (low-sodium broth, extra veggies like zucchini).
Here is what you’ll need to make it:
15+ Healthy Soup Recipes – Orzo Soup Recipe + MORE
- 8 oz orzo pasta
- 1 tsp olive oil
- 3 carrots chopped
- 3 celery sticks, chopped
- 1 tsp onion powder
- 2 tsp minced garlic
- 1/2 tsp dried thyme
- 1/2 tsp dried oregano
- salt and pepper to taste
- 3 32 oz chicken broth, low sodium
- 1/4 cup lemon juice
- 1 lemon , zested
- 8 oz cooked chicken, chopped
- 1 8 oz pkg baby spinach leaves
- 1 lemon sliced, for garnish
- 1/4 cup Parmesan cheese, grated
- Cook orzo in boiling water about 5 minutes, until partially cooked through but not yet soft; drain and rinse with cold water until cooled.
- Saute carrots and celery until they just begin to soften. Add any other veggies you'd want in your soup as well (zucchini, squash, etc).
- Add garlic and cook 1 minute more. Add thyme, oregano, salt, and pepper; continue cooking another 30 seconds then add chicken broth.
- Bring to a boil; partially cover pot, reduce heat, and cook about 10 minutes until vegetables are tender.
- Stir orzo, lemon juice, lemon zest, and chicken into the broth and cook an additional 5 minutes, until orzo has softened. Add spinach and let wilt.
- Serve into bowls and garnish with lemon slices and Parmesan cheese.
THE COMPLETE LIST
Here are the picture cards of ALL the healthy and delicious soups listed above. They are sure to warm you up on a cold day and leave you feeling satisfied!