Soup fills you up in a way few meals can, even when it’s low in calories. With hearty ingredients like fresh vegetables, lean proteins, and bold spices, it delivers on both flavor and substance. It’s not just a light option—it’s a meal that actually leaves you feeling full and satisfied. These recipes are packed with everything you need to stay on track while still enjoying every bite.
Chicken Lime Soup
This chicken lime soup is the perfect mash-up of chicken noodle and tortilla soup, with a spicy twist and no noodles in sight. It’s great for warming up on cold days or whenever you need a little pick-me-up.
Get the Recipe: Chicken Lime Soup
Ciambotta
Ciambotta, the Italian vegetable stew, is a flexible dish that’s perfect for using up your summer produce. Serve it as is, or bulk it up with beans, bread, or even a little pancetta.
Get the Recipe: Ciambotta
Escarole and Beans
A classic Italian combo, escarole and beans is a simple yet hearty soup that feels comforting and nutritious without being heavy. It’s great with a drizzle of olive oil and a chunk of bread.
Get the Recipe: Escarole and Beans
Instant Pot Lentil Vegetable Soup
Packed with mushrooms, spinach, and green beans, this lentil vegetable soup is a quick and easy Instant Pot meal that’s full of flavor and perfect for a light dinner.
Get the Recipe: Instant Pot Lentil Vegetable Soup
Mung Bean Soup
This hearty mung bean soup combines lemony veggies with protein-packed mung beans for a meal that’s light yet satisfying. Serve it with some crusty bread for a no-fuss dinner.
Get the Recipe: Mung Bean Soup
Sopa de Lima
Straight from the Yucatán, Sopa de Lima is a lime-forward chicken soup packed with flavor. It’s simple yet bold, making it a standout choice for dinner or lunch.
Get the Recipe: Sopa de Lima
Hot & Sour Egg Drop Soup
Combining two Chinese restaurant classics, this hot and sour egg drop soup gives you the best of both worlds. It’s quick to make and perfect for a flavorful, low-calorie meal.
Get the Recipe: Hot & Sour Egg Drop Soup
Carrot Ginger Soup
Fresh carrots and ginger take center stage in this creamy soup, blended to silky perfection. It’s a great option for a quick, low-calorie meal that feels light but packs big flavor. Perfect for a busy day when you need something healthy and comforting.
Get the Recipe: Carrot Ginger Soup
Chicken Noodle Soup
This quick chicken noodle soup delivers all the comfort of the slow-cooked classic without the wait. Using pre-cooked chicken, it comes together fast in a Dutch oven, making it a lifesaver for a cozy dinner when time’s tight.
Get the Recipe: Chicken Noodle Soup
Tomato Bisque
Creamy and bursting with the sweet tang of ripe tomatoes, this bisque is your go-to when you want something simple and packed with flavor. It’s great on its own or paired with a side of crusty bread.
Get the Recipe: Tomato Bisque
Creamy Carrot Soup
Carrots, ginger, and garlic simmer together, with a touch of cream, to create a soup that’s as smooth as it is easy to make. It’s perfect for any season, whether you’re looking for a light lunch or a quick dinner fix.
Get the Recipe: Creamy Carrot Soup
Ginger Lemon Chicken Soup
Fresh ginger and lemon bring a bright, refreshing pop to this chicken soup. Loaded with white meat chicken and veggies, it’s a great choice for any time of year and especially handy when you’re feeling under the weather.
Get the Recipe: Ginger Lemon Chicken Soup
Chicken Enchilada Soup
This chicken enchilada soup brings the bold flavors of enchiladas into a hearty, slurpable meal. Whether made in an Instant Pot, on the stove, or in a slow cooker, it’s perfect for weeknights and is sure to land in your regular rotation.
Get the Recipe: Chicken Enchilada Soup
Instant Pot Potato Leek Soup
Potatoes and leeks shine in this simple, creamy soup. With just a handful of ingredients, it’s fast, easy, and a great low-calorie option for a satisfying dinner. No cream needed!
Get the Recipe: Instant Pot Potato Leek Soup
Butternut Squash Soup with Apple & Coconut
Butternut squash gets a flavor boost with a touch of apple and coconut in this cozy soup. It’s easy to make in a stovetop pot, Instant Pot, or slow cooker, giving you flexibility to whip it up however you like.
Get the Recipe: Butternut Squash Soup with Apple & Coconut
Chicken Lemon Soup
A light and fresh chicken soup made with tender chicken, vegetables, and a zing of lemon. Whether you have time for the rich, slow-cooked version or need the quick method, it’s a perfect option for cold days or when you’re feeling off your game.
Get the Recipe: Chicken Lemon Soup
Panera Thai Style Chicken Soup
A copycat of Panera’s fan-favorite soup, this one brings together tender chicken and a bold coconut broth with just the right mix of sweet and spicy. Ready in under an hour, it’s great for when you want something flavorful without much hassle.
Get the Recipe: Panera Thai Style Chicken Soup
Ginger Bok Choy Noodle Soup with Pork
This soup combines savory ground pork, rice noodles, and tender bok choy into one satisfying bowl. Packed with big, punchy flavors, it’s a perfect weeknight dinner that feels like a takeout upgrade.
Get the Recipe: Ginger Bok Choy Noodle Soup with Pork
Spiced Carrot and Lentil Soup with Za’atar Pita Chips
Creamy carrot and lentil soup gets a crispy sidekick with za’atar pita chips. This combo makes for a great meal that balances hearty and light with ease.
Get the Recipe: Spiced Carrot and Lentil Soup with Za’atar Pita Chips
Creamy Crockpot Split Pea Noodle Soup
Split peas, coconut milk, and egg noodles make this soup rich, hearty, and incredibly comforting. Made in the slow cooker, it’s a great option for when you want something hands-off but full of flavor.
Get the Recipe: Creamy Crockpot Split Pea Noodle Soup
Vegetable Soup
A no-fuss vegetable soup loaded with fresh ingredients and ready in under 30 minutes. It’s a simple recipe that’s great for keeping things light while still filling you up.
Get the Recipe: Vegetable Soup
Japanese Clear Onion Soup
A light, clear onion soup that’s just like the one from your favorite hibachi spot. With just nine ingredients and 30 minutes, it’s perfect when you need something easy and flavorful.
Get the Recipe: Japanese Clear Onion Soup
Green Olive Soup with Olive Oil
Green or black olives take the lead in this unique soup, made even better with an optional herb-infused olive oil drizzle. It’s a creative way to switch up your soup routine.
Get the Recipe: Green Olive Soup with Olive Oil
Spiced Tomato Soup
Canned tomatoes and warming Indian spices come together in this spiced tomato soup. Finish with grated Parmesan for a bowl that’s easy to make but big on flavor.
Get the Recipe: Spiced Tomato Soup
Ground Turkey Vegetable Soup
This ground turkey vegetable soup is packed with lean protein, hearty vegetables, and Italian seasoning. It’s a great option for a low-calorie dinner that still feels like comfort food. Pair it with crusty bread for an extra treat.
Get the Recipe: Ground Turkey Vegetable Soup
Miso Mushroom Ramen Soup
Skip the takeout and enjoy this homemade miso mushroom ramen soup. With just a few simple ingredients, it’s an easy, veggie-packed option that’s great for a quick lunch or dinner.
Get the Recipe: Miso Mushroom Ramen Soup
Lamb and Barley Soup
Slow-cooked lamb and barley create a hearty soup that’s both nutritious and comforting. Packed with protein and flavor, it’s perfect for a chilly night or when you’re craving something substantial.
Get the Recipe: Lamb and Barley Soup
Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.
