10 Under 200 Calorie Soup Recipes That Are Light & Satisfying
When you’re looking for a nutritious yet filling meal, then these under 200 Calorie Soup Recipes the best options. They’re easy to make, packed with flavor and nutrients, and can be as light or hearty as you prefer. If you’re watching your calorie intake, you don’t have to settle for bland or boring meals. These 10 delicious soup recipes are all under 200 calories per serving, making them perfect for weight loss, meal prep, or a healthy appetizer.
Each of these soups is made with wholesome ingredients, full of fiber, vitamins, and protein, and completely satisfying without extra calories. Whether you love brothy, creamy, spicy, or hearty soups, there’s something on this list for you!
FAQs
Q1: How can I make my soup more filling without adding too many calories?
A: Add fiber-rich vegetables like cabbage, zucchini, or spinach, which are low in calories but help keep you full. Lean proteins like chicken breast, tofu, or lentils also add satiety without excess fat.
Q2: Are these soups good for weight loss?
A: Yes! Since each soup is under 200 calories per serving, they fit well into a low-calorie meal plan while still being nutrient-dense and satisfying.
Q3: Can I make these soups ahead of time?
A: Absolutely! Most of these soups store well in the fridge for 3-4 days and can be frozen for up to 3 months for easy meal prep.
1. Classic Vegetable Soup (90 Calories Per Serving)
This hearty yet low-calorie soup is packed with a variety of fresh vegetables like carrots, zucchini, tomatoes, and bell peppers, simmered in a flavorful herb-infused broth. It’s naturally low in calories but still super satisfying.
Ingredients:
- 1 medium zucchini, chopped
- 1 carrot, sliced
- ½ cup green beans, chopped
- 1 small onion, diced
- 1 garlic clove, minced
- 4 cups vegetable broth
- ½ tsp thyme, ½ tsp oregano
Instructions:
- Heat a pot over medium heat and sauté onions and garlic until fragrant.
- Add all vegetables and broth, then simmer for 20 minutes.
- Season with herbs and serve warm.
👉 Get the full recipe here.
2. Lemon Chicken Soup (150 Calories)
This light yet protein-rich soup is packed with shredded chicken, fresh lemon juice, and herbs. The lemon adds a refreshing zest, making it a great immune-boosting meal.
👉 Learn how to make it here.
3. Spiced Lentil Soup (180 Calories)
Lentils are low in calories but high in protein and fiber, making this soup incredibly filling. The blend of cumin, turmeric, and garlic gives it a warm, aromatic flavor.
👉 Find the full recipe here.
4. Broccoli and Spinach Soup (120 Calories)
This green power soup is loaded with antioxidants and vitamins. Blending broccoli and spinach with vegetable broth creates a smooth, creamy texture without needing any dairy.
👉 Try the recipe here.
5. Roasted Tomato Soup (140 Calories)
Roasting the tomatoes before blending brings out their natural sweetness and rich flavor, making this a must-try low-calorie soup.
👉 Check out the full recipe here.
6. Cauliflower and Garlic Soup (110 Calories)
Cauliflower is an amazing low-calorie alternative to potatoes, making this soup thick and creamy without heavy ingredients. A touch of roasted garlic enhances the flavor.
👉 See the full recipe here.
7. Miso Soup with Tofu (95 Calories)
A light and gut-friendly Japanese soup, miso soup is made with fermented miso paste, tofu, and seaweed. It’s low in calories but packed with probiotics and nutrients.
👉 Grab the recipe here.
8. Carrot and Ginger Soup (130 Calories)
Carrots give this soup a natural sweetness, while ginger adds a zesty kick. It’s a great option for digestion and immunity.
👉 Find the recipe here.
9. Cabbage Soup (85 Calories)
A staple for low-calorie meal plans, cabbage soup is light, flavorful, and great for digestion. Perfect if you’re looking for a detox-friendly soup.
👉 Get the full recipe here.
10. Zucchini and Basil Soup (160 Calories)
Zucchini adds a creamy texture without extra calories, while basil gives this soup a fresh and aromatic finish.
👉 Learn how to make it here.
Tips for Making the Best Low-Calorie Soups
1. Use Low-Sodium Broth: Store-bought broths can be high in sodium, which can cause bloating. Opt for homemade broth or low-sodium options.
2. Load Up on Veggies: The more vegetables, the more fiber and nutrients your soup will have, keeping you fuller for longer.
3. Add Lean Proteins: Chicken, tofu, beans, and lentils are excellent low-calorie protein sources.
4. Avoid Heavy Cream: Instead of cream, try blended cauliflower, cashew cream, or coconut milk for a creamy texture.
5. Spice it Up: Herbs and spices like turmeric, ginger, cumin, and paprika add depth without extra calories.
Why You’ll Love These Soups
✔ Low in Calories: Every recipe is under 200 calories per serving.
✔ Nutritious and Filling: Packed with fiber, vitamins, and lean proteins.
✔ Easy to Make: Most recipes take 30 minutes or less.
✔ Great for Meal Prep: Store in the fridge or freezer for quick meals.
Final Thoughts
Eating healthy doesn’t have to be complicated. These 10 low-calorie soup recipes prove that you can enjoy flavorful, satisfying meals while staying within your calorie goals. Whether you’re looking for a light lunch, a cozy dinner, or a meal-prep option, these soups fit perfectly into a balanced diet.
For more healthy meal ideas, check out:
🍲 Healthy Soup Recipes Under 300 Calories
🥗 Low-Calorie Meal Prep Ideas
🥕 Easy Vegan Soup Recipes
Which one are you trying first? Let us know in the comments!
