Healthy Recipes

10 Healthy Soups That Can Support Weight Loss

Even if losing weight isn't one of your goals, these nutritious recipes are worth adding to your meal rotation.
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Updated on March 11, 2025
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Three types of soups in white bowls, tomato, squash, peas
When made with veggies, protein, and fiber, soup can be naturally low in calories and loaded with nutrients.

“Soup can and should be a part of your healthy diet. It can also be a weight watcher’s best friend,” says Christine Palumbo, RD, a registered dietitian-nutritionist based in Chicago.

That’s thanks in part to the fact that soup can be both high in nutrients and low in calories, says Shilpi Agarwal, MD, a family physician based in Washington, DC.

To make a weight-friendly soup, you simply need the right ingredients. These include veggies, which are low in calories but filling and nutrient-rich. Lean protein, such as beans, lentils, and shredded boneless, skinless white meat chicken, is another must-have soup ingredient if you’re looking to lose weight. A diet rich in protein can help you feel fuller than lower-protein diets, and this may aid weight management, according to research.

 You’ll want to add fiber, too, because it slows digestion, keeps your GI tract working well, and may help you stick to a healthy weight.

You’re likely to consume soup slowly, which may allow your body time to register feeling full. “When my patients incorporate healthy soup into their diet,” says Dr. Agarwal, “it really helps to localize and identify hunger signals and avoid overeating, because the warmer liquid takes longer to eat,” she says.

Ready to get your soup on? Here, discover 10 registered dietitian–approved soups that not only taste delicious but may support healthy weight loss, too.

170

Creamy Carrot and Cauliflower Soup

Creamy Carrot and Cauliflower Soup
Calling all carrot soup lovers! “I love carrots because they add dimension and are a good source of vitamins and minerals,” says Agarwal. Plus, this creamy version from Amy Gorin, RDN, isn’t actually made with cream, but it does include a superstar ingredient in addition to the carrots: cauliflower. This cruciferous veggie contains vitamin C, as do the carrots.

 Vitamin C can help your body heal and protect your cells from things like harmful free radicals, according to Mayo Clinic.

 For extra protein, the soup is garnished with Greek yogurt and dry-roasted pumpkin seeds.

Per serving (serves 6): 110 calories, 5g total fat (1g saturated fat), 3g protein, 10g carbohydrates, 4g fiber, 6g sugar, 190mg sodium

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171

Spicy Black Bean Soup With Ancho Chile Pepitas

Spicy Black Bean Soup with Ancho Chile Pepitas
For ample flavor and protein, this spicy black bean soup from Marisa Moore, RDN, is hard to beat. “Beans and soups are made for each other,” says Palumbo. The soup not only packs 17 grams (g) of filling protein, courtesy of the black beans and pepitas, but the beans also dial up the fiber content. Plus, the jalapeño peppers add extra nutrient perks, like vitamin C — and an extra kick!

Per serving (serves 4): 254 calories, 3g total fat (1g saturated fat), 17g protein, 42g carbohydrates, 15g fiber, 1g sugar, 243mg sodium

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172

Roasted Butternut Squash Soup

Roasted Butternut Squash Soup
Butternut squash is a soup all-star due to its vitamins, minerals, and fiber, says Palumbo. But there’s one key nutrient in the squash that really stands out. “Butternut squash provides beta-carotene, which once converted to vitamin A in the body, helps bolster immune and eye health,” says Palumbo. One cup cubed contains 1,140 micrograms of vitamin A.

 This vitamin helps organs like your lungs, heart, and kidneys work as they should, notes the National Institutes of Health (NIH).

 This recipe from Amy Kimberlain, RDN, contains onion and carrots, too, for an extra bang for your health buck.

Per serving (serves 6): 180 calories, 5.7g total fat (1g saturated fat), 5.2g protein, 32.1g carbohydrates, 5.5g fiber, 6.8g sugar, 54.6mg sodium

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173

Parsnip Pear Soup

Parsnip Pear Soup
This sweet and savory soup from Jessica Levinson, RDN, pairs perfectly with any winter dish. Plus, it’s a great one to serve if you have any vegan guests — it’s dairy-free but still has a velvety consistency from the starchy parsnips. Not to mention, parsnips and pears are loaded with health bonuses. For one, both contain fiber, making this soup an excellent source.

 Parsnips have potassium, too, which is a mineral that helps your heart, muscles, and nerves function well.

Per serving (serves 8): 163 calories, 3g total fat (1g saturated fat), 5g protein, 30g carbohydrates, 6g fiber, 13g sugar, 645mg sodium

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174

Fall Roasted Vegetable Soup

Fall Roasted Vegetable Soup
An easy way to reach your veggie quota for the day? Make this warming and satiating soup created by Frances Largeman-Roth, RDN, that includes five veggies plus black-eyed peas for extra protein. While the recipe uses fall produce, you can make it any time of year. One veggie standout is sweet potato. Not only is it a filling root vegetable, thanks to its fiber (one large sweet potato has 6 g, an excellent source), but it’s also rich in vitamin C, with 35.3 milligrams (mg) per big spud.

 To slash the sodium intake by about 40 percent, be sure to rinse the canned black-eyed peas, as the recipe instructs.

Per serving (serves 6): 246 calories, 5g total fat (0.8g saturated fat), 8g protein, 45g carbohydrates, 8.6g fiber, 6.8g sugar (0.7g added sugar), 351mg sodium

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175

Carrot Ginger Soup

Carrot Ginger Soup
A light and healthy soup that may also support your immune system? Yes, please. This carrot soup from Dawn Jackson Blatner, RDN, comes with a ginger boost for extra health perks. “Ginger has anti-inflammatory properties and provides a bold flavor to soups,” says Palumbo. Research suggests that it can influence the function of immune cells.

 While the cashew cream may seem like simply a garnish, it’s actually a sneaky way to also get in a solid amount of protein.

Per serving (serves 4): 440 calories, 27g total fat (4.5g saturated fat), 9g protein, 41g carbohydrates, 7g fiber, 14g sugar (0g added sugar), 290mg sodium

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176

Slow Cooker Split Pea and Red Lentil Soup

Slow Cooker Split Pea and Red Lentil Soup
If you’re looking for a hearty soup that will fill you up, you’re in luck. This recipe from Vicki Shanta Retelny, RDN, comes packed with good-for-you lentils. “Lentils add texture, protein, soluble fiber, and potassium,” says Palumbo. You’ll also get iron from lentils,

 which is necessary for your body to do things like help oxygen move from your lungs to elsewhere in your body, notes the NIH.

 Plus, split peas have benefits, like over 8 g of fiber per ½ cup, an excellent source.

Nutrition per serving (serves 8): 167 calories, 0.6g total fat (0.1g saturated fat), 12g protein, 34g carbohydrates, 9.6g fiber, 3g sugar (0g added sugar), 405mg sodium

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177

Creamy Kale and Dill Potato Leek Soup

Creamy Kale and Dill Potato Leek Soup
“Always look for or make a soup with at least two vegetables,” Agarwal says. This recipe from Sarah Gold Anzlovar, RDN, fulfills that assignment. For starters, the kale in the soup contains a myriad of vitamins, including K.

 Vitamin K plays a big role in blood clotting and bone health, though people on blood thinners may need to watch their intake.

 The recipe also calls for potatoes, which have the ever-important potassium (plus fiber): A ½ cup has 319 mg of potassium.

Per serving (serves 8): 166 calories, 6g total fat (4g saturated fat), 6g protein, 24g carbohydrates, 2g fiber, 6g sugar, 300mg sodium

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178

Tuscan Vegetable Soup

Tucson Vegetable Soup
Love a flavorful Italian soup? You're going to want to try this healthy and delicious version of Tuscan soup from Alix Turoff, RDN. It’s made with cannellini beans, which along with the turkey bacon add a hit of protein. The beans also provide magnesium,

 another mineral that helps your muscles and nerves function properly.

Per serving (serves 11): 90 calories, 1g total fat, 6g protein, 15g carbohydrates, 3g fiber

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179

Creamy Vegan Pumpkin Soup

Creamy Vegan Pumpkin Soup
If you’re a year-round pumpkin fan, like Maggie Michalczyk, RDN, the founder of Once Upon a Pumpkin, then this one-pot soup of hers is definitely worth whipping up. The pumpkin puree is satisfying because of its fiber, and it contains an array of vitamins. A ½ cup of pumpkin, for example, has all the vitamin A you need in a day.

 And you don’t have to be intimidated to cook with this versatile orange fruit — simply use canned pureed pumpkin, as this recipe does. “Just avoid the sweetened variety,” says Palumbo. In other words, avoid cans labeled “pumpkin pie filling.”

Per serving (serves 4): 139 calories, 7g total fat (1g saturated fat), 2g protein, 19g carbohydrates, 4.2g fiber, 10.2g sugar (5.5g added sugar), 364mg sodium

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The Takeaway

  • Soups that include vegetables can support weight loss, as they’re low in calories but fill you up and deliver essential nutrients.
  • Boost your soups with lean proteins like beans, lentils, or chicken to help you stay full longer, aiding in weight reduction.
  • Fiber-rich ingredients in soups promote fullness and optimal digestion, playing a key role in maintaining a healthy weight.
  • While soups are generally healthy, keep an eye on their sodium content and make adjustments, if needed, such as rinsing canned beans, to reduce excessive salt intake. Too much sodium can negatively affect your cardiovascular health.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Moon J et al. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity & Metabolic Syndrome. July 23, 2020.
  2. Dietary Fiber: Essential for a Health Diet. Mayo Clinic. December 11, 2024.
  3. Cauliflower. USDA FoodData Central. April 1, 2019.
  4. Carrots. USDA FoodData Central. April 1, 2019.
  5. Vitamin C. Mayo Clinic. August 10, 2023.
  6. Peppers, Jalapeno, Raw. USDA FoodData Central. April 1, 2019.
  7. Squash, Winter, Butternut, Cooked, Baked, Without Salt. USDA FoodData Central. April 1, 2019.
  8. Vitamin A and Carotenoids. National Institutes of Health. August 12, 2022.
  9. Pears, Raw. USDA FoodData Central. April 1, 2019.
  10. Parsnips, Cooked, Boiled, Drained, Without Salt. USDA FoodData Central. April 1, 2019.
  11. Sweet Potato. USDA FoodData Central. April 1, 2019.
  12. Pázmándi K et al. The “root” causes behind the anti-inflammatory actions of ginger compounds in immune cells. Frontiers in Immunology. June 28, 2024.
  13. Cashews. USDA FoodData Central. April 1, 2019.
  14. Lentils, Mature Seeds, Cooked, Boiled, Without Salt. USDA FoodData Central. April 1, 2019.
  15. Iron. National Institutes of Health. August 17, 2023.
  16. Peas, Split, Mature Seeds, Cooked, Boiled, Without Salt. USDA FoodData Central. April 1, 2019.
  17. Kale, Raw. USDA FoodData Central. April 1, 2019.
  18. Vitamin K. Harvard Health Publishing. March 2023.
  19. Potatoes. USDA FoodData Central. April 1, 2019.
  20. White Beans. USDA FoodData Central. April 1, 2019.
  21. Pumpkin, Canned, Cooked. USDA FoodData Central. April 1, 2019.
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Reyna Franco, RDN

Medical Reviewer

Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.

In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.

Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.

She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.

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Leslie Barrie

Author
Leslie Barrie is a health and nutrition writer and editor who loves running marathons and attempting to cook healthy meals for her family (even if they don’t always turn out as planned). She received her bachelor of science degree at UCLA and her master of science degree at the Columbia University Graduate School of Journalism. She has written and edited for publications like Health magazine, Seventeen, and Woman’s Day. Leslie won a Hearst Spotlight Award for her work in 2018 at Woman’s Day, and helped plan the Woman’s Day Red Dress Awards, an event honoring changemakers fighting to end heart disease in women.

When she isn’t writing, Leslie loves chasing her daughter and son around outside, going on family hikes, and starting her day with a big bowl of muesli.
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