50 Light and Healthy Soup Recipes

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Here’s a great roundup of 50 easy, healthy, low-calorie soup recipes made with real food!

Here in NY we’re expecting a blizzard of the century! I can’t think of a better way to keep warm than with a bowl of soup! Here’s a roundup of some of my most popular soup recipes, most of them are freezer friendly and make great leftovers! Enjoy!

Easy, delicious and low in calories!

Crock Pot Minestrone Soup – the BEST Minestrone soup recipe you’ll ever try!

Crock Pot Minestrone Soup

Turkey Meatball Spinach Tortellini Soup is an easy, kid-friendly soup and a great way to warm up on a cold winter night. One large bowl is under 300 calories and very satisfying…

Turkey Meatball Spinach Tortellini Soup

This delicious Chicken and Lentil Soup is perfect for warming your belly on chilly fall evenings. What’s more, it’s easy to make, economical and very satisfying…

Chicken and Lentil Soup

Dad’s Creamy Cauliflower Soup is EASY – only 5 ingredients! You’ll have yourself a warm, delicious bowl of soup that is so light you can serve this as a first course for dinner or with a half sandwich for lunch…

Dad's Creamy Cauliflower Soup

Creamy Corn Soup with Queso Fresco and Cilantro doesn’t use any cream, instead it’s simmered in low fat milk and thickened with a potato.  Once pureed it’s thick, velvety AND delicious…

Creamy Corn Soup with Queso Fresco and Cilantro

Crock Pot Creamy Tomato Soup is creamy, rich, light and perfect for cooler fall days…

Crock Pot Creamy Tomato Soup

If you love a slow cooker recipe that requires no pre-cooking, then you’ll love this Crock Pot Picante Chicken and Black Bean Soup

Crock Pot Picante Chicken and Black Bean Soup

My favorite way to use up leftover ham or a ham bone is with this Pressure Cooker Split Pea Soup

Pressure Cooker Split Pea Soup

The beauty of this Chicken, Shitake and Mushroom Wild Rice Soup is you don’t need all the cream. Rice is a natural thickener for soups and it actually gets thicker the longer it sits…

Chicken, Shitake and Mushroom Wild Rice Soup

As pumpkin season approaches, this Roasted Pumpkin Sage Soup is the perfect first course for any meal. Use a hollowed out pumpkin as a bowl for a beautiful presentation…

Roasted Pumpkin Sage Soup

Leftover turkey is delicious in turkey pot pie and even better in Turkey Pot Pie Soup

Turkey Pot Pie Soup

If you’re a mushroom lover like me, you’ll love this simple savory Chicken Mushroom Soup that takes less than 30 minutes from start to finish…

Chicken Mushroom Soup

Creamy white bean soup, with roasted garlic and a touch of sage, Tuscan White Bean and Roasted Garlic Soup is simple and inexpensive to make, and so so good. Leftovers can be frozen…

Tuscan White Bean and Roasted Garlic Soup

Warm and satisfying, with tortellini in every bite. Top this Three Cheese Tortellini and Mushroom Soup with some fresh shaved Parmigiano Reggiano right before serving…

Three Cheese Tortellini and Mushroom Soup

Kale and Potato Soup with Turkey Sausage is a meal in a bowl and kale is one of the healthiest vegetables around…

Kale and Potato Soup with Turkey Sausage

Beef Barley Soup is perfect for the cooler evenings as we head into fall.  It’s a one pot meal that’s really simple to make…

Beef Barley Soup

My daughter LOVES this Escarole Soup with Turkey Meatballs it makes a lot, which makes is perfect to make ahead and freeze in portions for lunch or dinner for the month…

Escarole Soup with Turkey Meatballs

Chicken Pot Pie Soup…the taste of chicken pot pie, in a soup…

Chicken Pot Pie Soup

Low Fat Creamy Mushroom Soup is a velvety mushroom soup low in fat, yet rich in flavor…

Low Fat Creamy Mushroom Soup

Baby carrots, a hint of fresh ginger and a touch of sour cream are blended to create this simple yet tasty Skinny Creamy Carrot Ginger Soup.  Perfect for lunch or dinner…

Skinny Creamy Carrot Ginger Soup

A great way to sneak some veggies into those picky tummies is with this recipe for Skinny Macaroni and Cheese Soup with Broccoli

Skinny Macaroni and Cheese Soup with Broccoli

Bell peppers, chopped tomatoes and lean ground beef are simmered in broth with onions and garlic, then topped with brown rice…everything you love about stuffed peppers are in this Stuffed Pepper Soup

Easy Stuffed Pepper Soup

Leftover Turkey Noodle Soup is a great way to use up leftover turkey…

Leftover Turkey Noodle Soup

If you like potato leek soup, you’ll love this Roasted Acorn Squash Soup

Roasted Acorn Squash Soup

Serve this Roasted Red Kuri Coconut Curry Soup with a piece of garlic naan and you have yourself a meal…

Roasted Red Kuri Coconut Curry Soup

Halibut and Shellfish Soup is a great tasting hearty seafood soup made with halibut, littleneck clams and shrimp….

Halibut and Shellfish Soup

Meatball and Spaghetti Soup is a one pot meal your whole family will love and leftovers are great for lunch…

Meatball and Spaghetti Soup

Beef, Potato and Quinoa Soup is hearty and perfect for the meat and potato lover in your family…

Beef Potato Quinoa Soup

Turkey Chili Taco Soup kid-friendly, super easy to make and ready in less than 20 minutes…

Low Fat Turkey Chili Taco Soup

Everything you love about a baked potato loaded with cheddar, bacon and chives, is in this Baked Potato Soup

Baked Potato Soup

This Broccoli Cheese and Potato Soup is loaded with potatoes, broccoli and cheese. A one-pot meal your whole family will love, ready in under 30 minutes…

Broccoli Potato and Cheddar Soup

Coconut Curry Butternut Squash Soup is my new favorite way to eat butternut squash and will be yours also after you taste this yummy soup…

Coconut Curry Butternut Squash Soup

Serve this Tomato Bisque Soup with a little fresh basil and some grated Parmigiano Reggiano. Simply delicious…

Tomato Bisque Soup

Black Bean Soup is hearty and super high in fiber.  It’s perfect topped with low fat sour cream and fresh chopped herbs such as chives, cilantro or scallions…

Black Bean Soup

Spinach Tortellini en Brodo Soup is great when you want to make a quick one pot meal…

Spinach Tortellini Soup

A hearty bowl of this French Onion Soup is a perfect meal for a cool evening. Gruyere is typically used in French Onion, but Alpine Lace is a great reduced fat alternative…

French Onion Soup

The flavors of leeks and potatoes compliment each other great in this Potato Leek Soup

Potato Leek Soup

Roasted Red Pepper Soup is an excellent source of healthy vitamins and one bowl will fill you up…

Roasted Red Pepper Soup

Spinach Stracciatella Soup with Orzo is an Italian classic soup that takes less than 20 minutes to make…

Spinach Stracciatella Soup with Orzo

If you are an avocado lover like me, you’ll love this Chicken and Avocado Soup

Chicken and Avocado Soup

Gazpacho is a chilled soup traditionally from Spain, a perfect way to use up end-of-summer vegetables in your garden…


Cream of Asparagus Soup is perfect as a first course or great for lunch…

Cream of Asparagus Soup

Pasta Fagioli Soup is great to make on a chilly Fall weeknight because it’s super quick and easy to prepare…

Pasta Fagioli Soup

This hearty Cabbage Soup with Chicken and Pork is loaded with vegetables and meat…

Cabbage Soup with Chicken and Pork

Colombian Chicken Sancocho is a hearty soup, almost like a stew and is a traditional dish in the region of Antioquia, Colombia…

Colombian Chicken Sancocho

Clam Chowder Lightened Up is thick and creamy without all the added fat…

Clam Chowder Lightened Up

ONLY 5 ingredients (not counting salt and pepper) is all it takes to make this quick, easy, delicious Cream of Zucchini Soup

Cream of Zucchini Soup

This slimmed down version of Cream of Broccoli Soup is quick and easy to put together…

Cream of Broccoli Soup

Butternut Squash Soup is smooth and velvety, perfect Fall soup!

Butternut Squash Soup

Corned Beef and Cabbage Soup – a fun twist on a Classic Irish dish…

Corned Beef and Cabbage Soup

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  1. Recipe for Stuffed Pepper Soup in crock pot?

  2. I printed out your Sausage and Tortellini Tomato soup years ago. Now that WW revised their points, I wanted to check the points for purple, but, try as I do, no such soup exists with you. 

  3. Looking for recipes for cold soups, other than Gazpacho, for use in a low carb diet. I searched your website, but no other choices came up.

  4. Looking for a cross between the potato soup (w/cauliflower) and the cheesy broccoli potato soup…so that much of the creaminess comes from the cauliflower but then add enough cheese to flavor it.

  5. Pingback: Soup Month!!! | Northwest Ohio Primary Care Physicians

  6. I hope your next cookbook is a soup book. Your soup recipes are the bomb. I have your other two books and they are fantastic. 

  7. Gina, Thank you so much for this website! I have made so many of your delicious recipes.  When I saw the recipe book cover for soups, I was prepared to purchase the compilation of the 50 recipes.  I can’t believe you offer all of this at no charge. Kiss the cook!!!!

  8. Your site, and your recipes are simply awesome. I have been looking for a site featuring healthy but flavorful and different recipes. Great job. Glad I found you.

  9. These are some useful recipes! Thanks very much (despite it being summer it's COLD here)

  10. Thank you so much for sharing all your soup recipes, we have a cold front coming in, so this post is right on time with having warm soup on a cold dinners night!

  11. I made the zucchini soup last night, WOW!!! I was very skeptical with such few ingredients, but it is TASTY. It will go in regular rotation!

  12. Not blizzarding here in MI (which is kind of surprising) but I did make the Broccoli Cheese and Potato soup on Sunday. Well, plus cauliflower. So much leftovers, yum.

  13. We're having the Turkey Chili Taco Soup tonight to ride out the storm here in PA! Stay safe up there! 🙂

  14. Hi Gina ! Love your blog 🙂 great stuff for sure — yes I heard about the storm going ur way —be safe

  15. I have made your broccoli cheese and potato soup twice this winter. It is unbelievably good! Thank you for the great recipes!

  16. One a week for each week all winter long. Done and done!

  17. The "Dad's Creamy Cauliflower Soup" is something I want to cook someday. Thanks for sharing.

  18. Soups are quite healthy and easy to make. Vegetable, chicken and other soups are enriched with all of the essential nutrients required by our body.

  19. I'm really excited to find all these soup recipes as they all sound delicious. I'm quite tech challenged and don't know how to make sure I don't lose them from my computer. Will they be in your cookbook? I do plan to pre-order the book as soon as I finish this comment. Your recipes all seem wonderful, so far.

  20. I've made so many of these and have never been disappointed! I'm so excited to receive your cookbook!

  21. Love this Gina. So perfect for Autumn entertainig! Can't decide which one I want to make though 🙂

  22. Awesome list! Pinned for future use!

  23. That's what I love about autumn: all these hot, steamy soups! It so reminds me of my childhood!


  24. I am such a huge fan of your site – can't wait to start making fall soups again! I just printed out about 10 of these and will start tonight. Thanks for making such healthy food so accessible for all of your readers!

  25. Put queso in anything and I will eat it. Queso soup? Yes please!

  26. I love love love soup! Thanks for this round up, I definitely want to try them all.

  27. Wow! Thanks…this is a fabulous assortment. I make soup year round (sweet and sour beef & cabbage soup yesterday) so plan to refer to this regularly!!

  28. Gina you know you've hit it big when you can list 50 soups and I can say, "My favorite isn't even listed she has so many!" (We make your crock pot chicken enchilada soup CONSTANTLY, so good!)

    Can't wait for your cookbook!

  29. You read my mind!!! It is a chilly, rainy day here and I was heading over to your site specifically to find soup recipes and lo and behold, you did it for me! Thanks!

  30. So many good soups to choose from! I think I'll try the turkey meatball and spinach tortellini first! Thanks!

  31. I LOVE your soups, we are such a soup family now, haha! I've made almost all of these, but I can't wait to make them all again.

  32. Oh I LOVE soups!!! My absolute favorite of the ones you have posted in Spinach Straciatella with Orzo.. So good I eat it for breakfast.

  33. This is the perfect inspiration for fall!

  34. Yeah I'm so excited it's soup season! These look delicious. Can't wait to try some of them. Thanks for putting this round-up together!