National Soup Month: 20 Soups for Weight Loss

By Summer Banks FNS, SPT on Feb 08, 2021

There are plenty of healthy soup recipes that are low in calories, low in carbs, or both. Best of all, many of these recipes are simple to make and easy to follow.

If you prefer a variety in your diet, these soup recipes are loaded with delicious yet healthy ingredients. For those on a weight loss journey, these soup recipes will hit the spot without deterring your progress.

taco soup

Keto-Perfect Slow Cooker Taco Soup

If you are on the keto diet, soups that contain potatoes or pasta are not an option. This diet requires higher calorie foods and no carbs. Luckily, this taco soup recipe has very few carbs and is still hearty.

  • Prep time: 10 minutes
  • Cook time: 2 hours
  • Serves: 4

Ingredients:

  • 1 pound of lean hamburger
  • 4 cups of chicken broth
  • 8 ounces of cream cheese
  • 1- 14.5 ounce can of diced tomatoes and green chilis **
  • 1 packet of taco seasoning
  • 2 cups of shredded cheddar cheese
  • Salt
  • Pepper

If you are unable to find the diced tomato and green chili combination, you can use a 14.5 ounce can of diced tomatoes and a 4-ounce can of green chilis.

Instructions:

  1. Put the lean hamburger in a skillet and season with salt and pepper. Cook the hamburger until it is brown, and drain the grease.
  2. Break the cream cheese up into several pieces.
  3. In the crockpot, combine the hamburger, chicken broth, cream cheese, and the diced tomatoes and green chilis.
  4. Cook the soup on high for two hours.
  5. Stir in the shredded cheese, and allow the soup to cook for an additional 15 minutes.
  6. Serve hot!

Nutritional Information: Calories: 257, Fat: 24g, Protein: 13g, Total Carbs: 7g, Net Carbs: 6g

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Chickpea and Ziti Soup

This is a delicious and hearty soup that is low in calories, making it one of the best soups for weight loss. You will feel full and satisfied after this meal without any guilt.

  • Cook time: 30 minutes
  • Serves: 6

Ingredients:

  • 16 ounces of whole wheat ziti
  • 2- 20 ounce cans of chickpeas, drained, divided
  • 2 cloves of garlic, chopped finely
  • 14.5 ounce can of diced tomatoes
  • 30 ounces of beef broth (low sodium is best)
  • 2 cups of water
  • 1 ½ teaspoon of rosemary
  • ½ cup grated Parmesan cheese
  • 2 tablespoons of olive oil
  • Salt and pepper to taste

Instructions:

  1. In a large pot, heat the olive oil and add the garlic. Cook the garlic until it is golden brown.
  2. Add the tomatoes and rosemary, and cook for 5 minutes.
  3. Using a fork or a potato masher, crush the tomatoes.
  4. Add the broth and the water, and allow to simmer over medium heat.
  5. While the mixture is simmering, pour one can of the drained chickpeas into a pan and crush them with a fork or potato masher. Season with salt and
  6. pepper and add it to the tomato mixture.
  7. Pour the pasta into the tomato mixture and cover the pan. Allow the ziti to cook for 8 to 10 minutes, or until tender.
  8. Add the second can of chickpeas and the rosemary. Allow to cook for an additional five minutes.
  9. Serve hot and sprinkle each bowl with Parmesan cheese.

Nutritional Information: Calories: 307, Protein: 13.6g, Carbs: 53.6g, Saturated Fat: 1g, Total Fat: 4.8g

Hearty Fat-Burning Cabbage Stew

For a while, the cabbage stew diet was all the craze. Even if you don’t want to dedicated over a week to eating just cabbage stew, you can still enjoy this recipe, since it is loaded with healthy ingredients that taste great and will leave you feeling full and satisfied.

If you do want to follow the diet, this recipe makes more than enough to get you through the week.

  • Prep time: 20 minutes
  • Cook time: 45 minutes
  • Serves: 15

Ingredients:

  • 1 bag of cut and peeled baby carrots, chopped
  • 3 white onions, chopped
  • 1 head of cabbage, chopped
  • 2 green peppers, seeded and diced
  • 10 stalks of celery, chopped
  • 15 ounce can of green beans or 1 bag of frozen green beans
  • 2- 16 ounce cans of whole, peeled tomatoes
  • 2 quarts of tomato juice
  • 14 ounce can of beef broth
  • 1 envelope of dry onion soup mix

Instructions:

  1. In a large pot, combine the cabbage, carrots, tomatoes, onions, celery, peppers, and green beans.
  2. Add the beef broth, tomato juice, and the onion soup mix. There should be enough liquid to cover the vegetables.
  3. Simmer the stew until all of the vegetables are tender.
  4. Serve hot.
  5. This stew can be stored in the refrigerator for several days, making it a quick and easy low-cal lunch all week long.

Nutritional Information: Calories: 90, Carbs: 20.7g, Protein: 4g, Fat: 0.5g

Broccoli and Cheese Soup

Keto-Friendly Broccoli Cheese Soup

Low-carb doesn’t mean low flavor, and this soup recipe is packed with flavor. Like most keto-friendly dishes, this soup recipe is relatively high in fat but low in carbs. These are the qualities that make for a perfect keto-friendly meal.

  • Prep and cook time: 20 minutes total
  • Servings: 4

Ingredients:

  • 1 ½ cups of broccoli, cut into bite-sized pieces
  • ¼ cup of white onions
  • 1 cup shredded cheddar cheese
  • ½ teaspoon of minced garlic
  • 2 cups of chicken broth
  • 1 tablespoon of cream cheese
  • ¼ cup of heavy whipping cream
  • 2 tablespoons of butter
  • ½ teaspoon xanthan gum for thickening
  • Salt and pepper to taste
  • 2 slices of bacon cooked and crumbled for garnish (optional)

Instructions:

  1. In a large pot, melt the butter and add the onion and garlic. Saute until the onions are tender.
  2. Pour the broth into the pot and add the broccoli. Sprinkle with salt and pepper to taste and stir well.
  3. Soften the cream cheese in the microwave for around 30 seconds or until it can be stirred easily.
  4. Add the cream cheese and the heavy whipping cream to the pan and heat until it is boiling.
  5. When the soup starts boiling, remove it from the heat immediately.
  6. Stir in the cheddar cheese and mix until fully incorporated. I
  7. Stir in the xanthan gum and stir. This will thicken up the soup.
  8. Serve hot and sprinkle each bowl with the crumbled bacon.

Nutritional Information: Calories: 285, Carbs: 3g, Net Carbs: 2g, Fat: 24g, Protein: 12g

Mexican Cabbage Soup

If you find the traditional cabbage strew bland and prefer your food to have a kick, then this recipe is an excellent alternative. It is full of flavor, and the spicy chilis will boost your metabolism, helping you to burn calories faster, making it one of the best soups for weight loss.

  • Cook time: 20 minutes
  • Servings: 8

Ingredients:

  • 1 head of cabbage, chopped
  • 1 green pepper, chopped
  • 1 cup of chopped carrots
  • 2 cups of chopped white onions
  • 1 cup of chopped celery
  • 4 garlic cloves, minced
  • 2- 15 ounce cans of black beans, drained and rinsed
  • 4 cups of chicken broth (low-sodium is best)
  • 4 cups of water
  • 2 tablespoons of olive oil
  • 1 tablespoon of tomato paste
  • 2 tablespoons of lime juice
  • 5 ounce can of green chilis, chopped or minced
  • ½ teaspoon of ground coriander
  • ¾ teaspoon of salt
  • Chopped avocado for garnish (optional)

Instructions:

  1. Heat the olive oil in a large pot over medium heat. When the oil is heated, add the green pepper, carrots, onions, and celery.
  2. Allow the vegetables to cook for 10 to 12 minutes, or until soft. Be sure to stir occasionally.
  3. Add the cabbage to the pot, and cook for 10 minutes, or until soft.
  4. Add the tomato paste, green chilis, cumin, and coriander.
  5. Allow to cook for about one minute.
  6. Stir in the water, broth, bean, and salt.
  7. Cover the pan and cook on high heat until boiling.
  8. Reduce the heat and cover the pan partially. Allow the soup to cook until all of the vegetables are tender. This should take 7 to 10 minutes.
  9. Remove the soup from the heat, and add the lime juice.
  10. Serve the soup hot, and sprinkle pieces of avocado over the top for garnish.

Nutritional Information: Calories: 167, Fat: 3.8g, Saturated Fat: 0.6g, Carbs: 27.1g

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Best Keto Chicken Soup

Chicken noodle soup is the ultimate comfort food. We eat it on cold days and when we are sick. If you are on the keto diet or trying to eat low-carb, you cannot have chicken noodle soup because the noodles are high in carbs.

Fortunately, there is an excellent alternative. This chicken soup recipe is so delicious you won’t even miss the noodles.

  • Prep time: 30 minutes
  • Cook time: 1 hour
  • Servings: 4 to 6

Ingredients:

  • 2 chicken breasts, skinless and boneless
  • Cauliflower, cut into bite-size pieces, or frozen riced cauliflower
  • 1 cup of thinly sliced carrots
  • 1 white onion
  • 1 stalk of celery, sliced thin
  • 5 cloves of garlic, smashed
  • 2-inch piece of fresh ginger, sliced
  • 6 cups of chicken broth (low-sodium is best)
  • 1 teaspoon of crushed red pepper flakes **
  • 2 tablespoons of olive oil
  • Fresh parsley, chopped for garnish (optional)

If you don’t like spicy food, you can leave the crushed red pepper flakes out.

Instructions:

  1. In a large pot, heat the oil over medium heat. Add the onions and garlic, and cook until the onions start to turn brown.
  2. If you are using fresh cauliflower, put it in the food processor and pulse until it is brown down into pieces the size of a grain of rice. Pour the fresh or frozen riced cauliflower into the pot, and cook for 8 minutes or until it starts turning brown.
  3. Add the carrots, celery, chicken broth, and crushed red pepper flakes to the pot and simmer.
  4. Add the chicken breast to the pot, and cook for about 15 minutes. The chicken should reach an internal temperature of 165 degrees, and it should be tender enough to shred.
  5. Remove the chicken from the pan and allow it to cool. When it is cool enough to handle, shred the chicken.
  6. Remove the ginger from the pot.
  7. Add the shredded chicken to the pot and season with salt and pepper.
  8. Allow the soup to cook for an additional 5 to 7 minutes.
  9. Serve hot, and if desired, garnish with the parsley.

Nutritional Information: Calories: 242, Carbs: 2.6g, Net Carbs: 1.6g, Fat: 26g, Protein: 15g

Butternut Squash Soup

Holiday Butternut Squash Soup

If you want to change up your holiday menu this year, try serving your butternut squash in a soup rather than as a main vegetable. This soup recipe is loaded with more flavor than if you were to serve your butternut squash as a side veggie.
Best of all, this soup is low in calories, so you get all of the taste without the guilt. As such, this is a great holiday soup for weight loss.

  • Prep time: 25 minutes
  • Cook time: 1 hour
  • Servings: 6

Ingredients:

  • 1- 2 ¾ pound butternut squash, peeled and cut into ½ inch pieces.
  • 1 large sweet potato, cut into ½ inch cubes.
  • 1 medium purple onion, chopped
  • 2 cloves of garlic, chopped
  • ¾ teaspoon of cumin
  • ½ teaspoon of cinnamon
  • ¼ teaspoon of pepper
  • ¼ teaspoon of coriander
  • 2 teaspoons of maple syrup
  • 3 ½ cups of water
  • 3 tablespoons of olive oil
  • 4 saffron threads

You will need a blender to make this soup. You can also find saffron threads in the spice section of your local grocery store, gourmet shop, or specialty spice shop.

Instructions:

  1. Grind the saffron threads in a food processor, and put ¼ teaspoon of the ground saffron threads in a bowl. Add hot water and stir. Cover the mixture and set aside.
  2. Heat the olive oil in a large pot over medium heat. Add the onions and cook for 8 to 10 minutes, or until they are translucent.
  3. Add the garlic, and cook for an additional 2 minutes.
  4. Add the sweet potato, butternut squash, cinnamon, coriander, cumin, salt, and pepper to the pot, stirring well to combine.
  5. Allow the mixture to cook for about 5 minutes.
  6. Pour the water into the pot, and cook until it boils.
  7. Turn the heat down to medium, and add the saffron water, stirring well.
  8. Cover the pot, and allow the soup to simmer until the sweet potatoes and butternut squash are tender. This should take about 25 minutes.
  9. When the vegetables are tender, carefully transfer the soup to the blender.
  10. Add the maple syrup.
  11. Puree the soup until smooth and return the soup to the pot for serving.
  12. Serve the soup hot.
  13. Store leftovers in the refrigerator for up to three days or in the freezer for up to three months.

Nutritional Information: Calories: 175, Fat: 7g, Saturated Fat: 1g, Protein: 2.5g, Carbs: 26.1g

Bacon Cauliflower Soup

If you are on the keto diet or a low-carb diet, this soup is great. It is full of flavor and contains only 1.7g of net carbs. The whole family will enjoy this soup, even those who aren’t on the keto diet.

  • Prep time: 10 minutes
  • Cook time: 25 minutes
  • Servings: 6 to 8

Ingredients:

  • 4 slices of bacon, cut into 1-inch pieces
  • 1 head of cauliflower, cut into bite-size pieces
  • 1 cup of chopped carrots
  • 1 white onion, chopped
  • 2 stalks of celery, chopped
  • 2 garlic cloves, minced
  • 2 thyme sprigs, stripped and chopped
  • 1 cup of whole milk
  • 4 cups of vegetable broth (low-sodium is best)
  • Salt and pepper to taste

Instructions:

  1. In a large pot, cook the bacon until it is crispy. After, put the bacon on a plate lined with paper towels.
  2. Remove all but 2 tablespoons of the bacon grease.
  3. Add the carrots, celery, and onion to the pot. Season with salt and pepper and cook for 5 minutes, or until soft.
  4. Add the garlic, and cook for one minute.
  5. Stir in the flour, and cook for another 2 minutes.
  6. Add thyme and cauliflower to the pot.
  7. Pour the broth and milk into the pot and bring it to a boil.
  8. Reduce the heat and allow to simmer until the cauliflower is soft, which could take about 15 minutes.
  9. Season the entire soup with salt and pepper.
  10. Serve hot, and top with the cooked bacon.

Nutritional Information: Calories: 240, Carbs: 2.6g, Net Carbs: 1.7g, Fat 26g, Protein: 15g

Broccoli and Cauliflower Soup

Fat-Burning Broccoli and Cauliflower Soup

This soup is loaded with fat-burning vegetables, and it tastes great. When you have finished cooking the soup, the color will look as good as the soup tastes.

  • Prep time: 15 minutes
  • Cooking time: 25 minutes
  • Serves: 8

Ingredients:

  • 4 cups of broccoli florets, fresh
  • 4 cups of cauliflower florets, fresh
  • 4 cups of baby spinach, chopped
  • ½ cup of shallots
  • 3 cups of chicken broth (low-sodium is best)
  • ½ cup of whole milk
  • 1 cup of shredded cheddar cheese
  • 2 tablespoons of parsley
  • ½ teaspoon of salt

You will need a blender to make this recipe.

Instructions:

  1. Fill a large pot with water and bring it to a boil.
  2. Add the broccoli and cauliflower to the pot and cook for two minutes.
  3. With a slotted spoon, remove two cups of the broccoli and cauliflower florets with a slotted spoon and set them aside.
  4. Add the spinach to the pot, and cook until it wilts. This should take about 2 minutes.
  5. Drain the vegetables.
  6. Pour the veggies into the blender, and add the broth and the shallots. (You might need to work in batches for best results)
  7. When blending, put the lid on tightly, but remove the center piece. This will let the steam out. To keep the contents of the blender from spilling out, cover the opening with a clean towel.
  8. Blend for 30 seconds or until smooth.
  9. Pour the soup into the pot, and return the veggies that you have drained. This will give your soup a bit of a crunch.
  10. Serve hot, and top with the shredded cheese and the parsley.

Nutritional Information: Calories: 133, Protein: 9g, Fat: 6.1g, Saturated Fat: 3.2g, Carbs: 12.8g

Sunday Afternoon Tomato Soup With Beans ‘n Greens

Tomato soup is a great comfort food on a cold Sunday afternoon. This recipe is a vamped up version of your typical tomato soup. Not only is this soup delicious, but it is low in calories and loaded with fat-burning ingredients. These qualities make this a great soup for weight loss as well.

  • Prep time: 10 minutes
  • Cook time: 10 minutes
  • Servings: 4

Ingredients:

  • 2- 14 ounce cans of whole peeled tomatoes in the juice
  • 3 cups of kale, chopped
  • 14 ounce can of cannellini beans, rinsed
  • 1 teaspoon of minced garlic
  • 1 tablespoon of olive oil
  • ¼ cup Parmesan cheese
  • ¼ teaspoon of crushed red pepper
  • Salt and pepper

You will need a food processor for this recipe.

Instructions:

  1. Put the whole tomatoes in the food processor and puree until it is smooth and add salt and pepper to taste.
  2. Heat the oil in a large pot over medium heat.
  3. Add the kale and cook until it is wilted, which should take 1 or 2 minutes.
  4. Stir in the minced garlic, beans, and the crushed red pepper, and cook for about 30 seconds.
  5. Add the soup from the food processor to the pan and heat for 5 minutes.
  6. Serve hot, sprinkling Parmesan cheese over each bowl.

Nutritional Information: Calories: 200, Protein: 8.6g, Fat: 5.8g, Saturated Fat: 1.4g, Carbs: 29g

Weeknight Sausage Soup With White Beans

This soup is delicious, and it is hearty enough to be the main course. The recipe is relatively simple to make, which makes it a great weeknight dish.
If you don’t have much time for preparation, you can cut the prep time in half by using frozen chopped onions rather than fresh. It will taste the same, and you won’t need to worry about chopping.

  • Total cooking time: 30 minutes
  • Serves: 5

Ingredients:

  • ½ pound of Italian turkey sausage links, cut in ½ inch slices
  • 2- 15 ounce cans of white kidney beans, drained and rinsed
  • 4 cups of spinach, chopped (If you prefer, you can use kale)
  • 1 white onion (you can also use 1 cup of frozen chopped onions)
  • 14.5 ounce can of diced tomatoes, undrained
  • 2 garlic cloves, minced (You can also use 1 teaspoon of minced garlic)
  • 14 ounce can of chicken broth (low-sodium is best)
  • 1 ½ cups of water
  • ¼ teaspoon of pepper
  • 1 teaspoon of Italian seasoning

Instructions:

  1. In a large pot, cook the sausage, onion, and garlic until the sausage is brown and the onions are tender. This should take 5 to 10 minutes.
  2. Drain the fat and return the sausage and onion to the pan.
  3. Add the beans, tomatoes, water, chicken broth, pepper, and Italian seasoning to the pan.
  4. Turn the heat on high and bring the mixture to a boil.
  5. When it is boiling, turn the heat down and simmer, covered for 5 minutes.
  6. Stir in the spinach or kale, and simmer for 1 to 3 minutes, or until the spinach is wilted or the kale is tender.
  7. Serve hot.

Nutritional Information: Calories: 227, Fat: 5g, Saturated Fat: 1g, Protein: 21g, Carbs: 35g

Creamiest Cream Of Asparagus Soup

If you love asparagus but are tired of eating it grilled or boiled, why not put it into a soup? This is a delicious recipe, and asparagus is the star. Some research suggests asparagus is an excellent fat burner, so you won’t need to feel guilty if you go for seconds.

  • Prep time: 10 minutes
  • Cook time: 30 minutes
  • Serves: 4

Ingredients:

  • 2 ¼ pounds of asparagus, remove the woody ends, and cut into 1-inch pieces
  • 1 large white onion
  • 3 cups of chicken broth (low-sodium is best)
  • 4 cloves of garlic, minced
  • ¾ cups of heavy cream
  • 2 tablespoons of butter
  • 1 tablespoon of olive oil
  • ¼ teaspoon of pepper
  • 1 teaspoon of salt
  • ½ cup of shredded Parmesan cheese
  • Green onions for garlic

You will need a blender for this recipe.

Instructions:

  1. Combine the butter and olive oil in a pot, and cook until the butter is melted.
  2. Saute the onions until they are soft, about 4 minutes.
  3. Add the garlic, and saute for about 1 minute.
  4. Add the asparagus to the pot and season with salt and pepper. Cook the asparagus for about 5 minutes, or until the asparagus is tender.
  5. Pour the contents of the pan into a blender. Open the blender a few times to let the steam out.
  6. Once blended, return the soup to the pot and add the heavy whipping cream and the cheese.
  7. Add salt and pepper for taste, and cook until the soup starts to thicken.
  8. Serve hot, top each bowl with the chopped green onions.

Nutritional Information: Calories: 250, Fat: 19g, Saturated Fat: 11g, Protein: 14g, Carbs: 16g

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Keto Chili

“I Can’t Believe It’s Keto-Friendly” Chili

If you are on the keto diet, you know that there are certain foods that you need to avoid. Unfortunately, traditional chili isn’t an option because the kidney beans are high in carbs. This recipe is tweaked a bit so that you can enjoy a bowl of chili without falling out of ketosis.

  • Prep time: 10 minutes
  • Cook time: 1 hour
  • Serves: 6

Ingredients:

  • 2 pounds of ground beef
  • 1 white onion, diced
  • 1 green pepper, diced
  • 1 red pepper, diced
  • 1 jalapeno pepper, minced
  • 1 clove of garlic, minced
  • 14.5 ounce can of diced tomatoes
  • 2 cups of beef broth (low-sodium is best)
  • ¼ cup of tomato paste
  • 2 tablespoons of chili powder
  • 1 teaspoon of cumin
  • 1 teaspoon of salt
  • 1 cup of shredded cheese

Instructions:

  1. In a large pot, combine the ground beef, onions, red pepper, and green pepper.
  2. Cook until the vegetables are soft and the hamburger is brown.
  3. Drain the hamburger fat and return the contents back to the pan.
  4. Add the beef broth, diced tomatoes, tomato paste, garlic, jalapeno pepper, chili powder, cumin, and salt to the pan, stir well.
  5. Bring the mixture to a boil and then reduce to a simmer.
  6. Simmer the soup for 20 to 60 minutes. The longer you cook the soup, the better the taste and the texture.
  7. Serve the chili hot, and top each bowl with a handful of the shredded cheese.

Nutritional Information: Calories: 357, Carbs: 8g, Fat 10g, Saturated Fat: 8g, Trans Fat: 1g, Protein: 33g

Holiday Spicy Pumpkin and Carrot Soup

Are you in charge of hosting the holiday dinner this year, and you are on a diet? This is a great soup to serve as an appetizer that brings two holiday veggies together, and it tastes great. Best of all, you can enjoy this dish with your family without any guilt.

This recipe can be doubled or tripled if you are cooking for a crowd.

  • Prep time: 5 minutes
  • Cook time: 20 minutes
  • Serves: 3

Ingredients:

  • 1 pound pumpkin, peeled, seeded, and cut into chunks (You can toast the pumpkin seeds to use for a garnish if you like)
  • ½ pound of carrots, peeled and cut into ½ inch chunks
  • 1 white onion, chopped
  • 2 cloves of garlic, chopped
  • 2 cups of vegetable broth (low-sodium is best)
  • 1/3 cup of coconut milk
  • ½ lemon juice
  • 1 tablespoon of olive oil
  • 1 teaspoon of ground turmeric
  • 1 tablespoon of curry powder
  • ½ teaspoon of salt
  • 1/8 teaspoon of pepper
  • ¼ teaspoon of chili flakes

You will need a blender for this recipe.

Instructions:

  1. Heat the oil in a large pot, and add the onions. Cook for about 5 minutes or until the onions are soft.
  2. Add the chili flakes, garlic, curry powder, and turmeric. Stir well and cook for 1 minute.
  3. Add the carrots, pumpkin, salt, and pepper. Stir well.
  4. Add the vegetable broth and coconut milk. Cook over high heat until boiling.
  5. Reduce the heat, and simmer for 15 minutes, or until the carrots and the pumpkin are soft. Be sure to stir occasionally while the carrots and pumpkin are cooking.
  6. Remove the pan from the heat and allow the soup to cool for a few minutes.
  7. Transfer the soup to a blender, and puree until smooth (Don’t fill the blender past the fill line. If your soup reaches the line, you can work in batches.)
  8. Return the soup to the pan and add the lemon juice, salt, and pepper
  9. Pour the soup into individual bowls and top with toasted pumpkin seeds if desired.

Nutritional Information: Calories: 84, Fat: 1g, Saturated Fat: 1g, Carbs: 19g, Protein: 3g

Creamy Spinach Soup

Vegan Creamy Spinach Soup With Lemon

Being vegan isn’t always easy. It can be difficult to find vegan-friendly foods that are delicious and loaded with flavor.

If you are looking to add something new to your weekly vegan menu, this soup is perfect. It’s creamy, flavorful, and best of all, it is quick and easy to make. You can make this soup fresh on a weeknight, with plenty of time to spare.

  • Prep time: 5 minutes
  • Cook time: 15 minutes
  • Serves: 4

Ingredients:

  • ½ pound of potatoes, peeled and cut into chunks
  • 16-ounce bag of frozen spinach, thawed and drained
  • 1 yellow onion, sliced
  • 1 garlic clove, sliced
  • 3 cups of vegetable broth (low-sodium is best)
  • 1 tablespoon of extra virgin olive oil
  • The juice of 1 lemon
  • Pinch of basil
  • Salt and pepper to taste

You will need a blender for this recipe.

Instructions:

  1. In a large saucepan, combine the olive oil, garlic, and onion.
  2. Cook over medium heat for three minutes, or until the onion and garlic are soft.
  3. Add the vegetable broth, potatoes, and a pinch of salt. Bring the mixture to a boil.
  4. Reduce the heat to low and cover the pan. Simmer for 10 minutes or until the potatoes are tender.
  5. Add the spinach to the pan and cook for 5 minutes or until tender.
  6. Turn off the heat and add the basil.
  7. Transfer the soup from the pan to the blender. Puree the soup until it is smooth.
  8. Pour the soup into bowls and drizzle with olive oil and squeeze about a teaspoon of lemon juice over the top.
  9. This soup can be served hot or chilled. It’s great both ways.

Nutritional Information: Calories: 98, Carbs: 16g, Fat: 3g, Saturated Fat: 2.6g, Protein: 14g

White Bean Soup From Tuscany

This is a delicious soup that is loaded with fat-burning ingredients. It is low in calories and hearty enough to be served as your main course. Best of all, when you are done eating, you won’t have the guilt of consuming too many calories.

  • Prep time: 15 minutes
  • Cook time: 45 minutes
  • Cooling time: 10 minutes
  • Serves: 8

Ingredients:

  • 2 zucchini, diced
  • 2 stalks of celery, diced
  • 2 carrots, diced
  • White onion, finely diced
  • 2 cloves of garlic, minced
  • 3 cups of chopped kale
  • 15 ounce can of fire-roasted diced tomatoes
  • 15-ounce cannellini beans
  • 2 tablespoons of tomato paste
  • 4 cup of vegetable broth (low-sodium is best)
  • 2 tablespoons of olive oil
  • 1 teaspoon of thyme
  • 1 teaspoon of oregano
  • 1 teaspoon of basil
  • 1 teaspoon of salt
  • ½ teaspoon of black pepper
  • ¼ teaspoon of red pepper flakes
  • Parmesan cheese

Instructions:

  1. In a large pot, combine the olive oil, onion, carrots, celery, and a pinch of salt. Cook over medium heat for 4 to 5 minutes.
  2. Add the garlic and zucchini, and cook for an additional 3 minutes, stirring frequently.
  3. Add the vegetable broth, tomato paste, diced tomatoes, and all of the spices to the pan.
  4. Cook covered over medium heat for 30 minutes, stirring occasionally.
  5. Add the cannellini beans and cook for an additional 5 minutes.
  6. Turn off the heat and stir in the kale leaves.
  7. Allow cooling for 10 minutes before serving.
  8. Serve in bowls, topped with Parmesan cheese.

Nutritional Information: Calories: 121, Fat: 4g, Protein: 4.7g, Carbs: 18.6g

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Mushroom Soup

Mushroom Soup

Do you love mushrooms? Are you running out of ways to prepare them? This soup could the answer to your prayers.
If need be, this recipe can be doubled or tripled to serve more people.

  • Prep time: 5 minutes
  • Cook time: 20 minutes
  • Serves: 3

Ingredients:

  • 1 pound of your favorite mushrooms
  • 1 white onion, diced
  • 1 cup of milk (you can use whole milk, reduced-fat or almond milk)
  • 2 cups of vegetable broth (low-sodium is best)
  • 3 cloves of garlic, chopped
  • ¼ cup of flour
  • 2 tablespoons of olive oil
  • 1 tablespoon of soya sauce (low-sodium)
  • ¼ teaspoon of thyme
  • Salt and pepper to taste

Instructions:

  1. Rinse the mushrooms to remove any dirt or debris. Don’t soak them. Pat the mushrooms dry with a paper towel.
  2. Roughly chop half of the mushrooms and slice the rest.
  3. In a large saucepan, cook one tablespoon of the olive oil over medium heat.
  4. Add the onions and garlic and cook for about 3 minutes.
  5. Add the mushrooms, thyme, salt, and pepper to the pan and cook for 5 minutes, or until the mushrooms start to brown. Be sure to stir often.
  6. Remove three tablespoons of the mushrooms and set them aside.
  7. Add the second tablespoon of olive oil to the pan and add the flour, constantly stirring for 30 seconds. (the flour will form a thick paste called a roux, which will thicken up the broth.)
  8. Add the vegetable broth and bring to a boil, stirring constantly.
  9. Reduce the heat and make sure that the flour has dissolved.
  10. Add the milk and cook uncovered for 15 to 20 minutes, stirring occasionally.
  11. Add the soya sauce and cook for one more minute.
  12. Pour the soup in bowls and garnish with the mushrooms that you had set aside.

Nutritional Information: Calories: 213, Fat: 11g, Saturated Fat: 2g, Protein: 10g, Carbs: 22g

Keto Thai Chicken Zoodle Soup

Do you love Thai food? Are you on the keto diet or eating low-carb? If so, this is a great recipe for you. This recipe uses the keto version of noodles, called zoodles, and you probably won’t even notice the difference.

  • Prep time: 15 minutes
  • Cook time: 15 minutes
  • Serves: 8

Ingredients:

  • 1 pound of chicken breast, sliced thin
  • 2 medium zucchini spiralized (You can also use frozen Zoodles)
  • ¼ of a white onion, chopped
  • 1 jalapeno pepper, chopped
  • 1 red pepper, sliced thin
  • 1 lime, cut into 8 wedges
  • ¼ cup cilantro, chopped
  • 2 cloves of garlic, minced
  • 1 ½ teaspoon of green curry paste
  • 6 cups of chicken broth (low-sodium is best)
  • 13.5 ounces of canned coconut milk
  • 2 tablespoons of fish sauce
  • 2 tablespoons of coconut oil

Instructions:

  1. Heat the coconut oil in a large pot over medium heat until melted.
  2. Add the onions and saute for 5 minutes or until they are translucent.
  3. Add the garlic, jalapeno pepper, and curry powder and cook for 2 minutes.
  4. Add the chicken broth and coconut milk and whisk.
  5. Bring the mixture to a boil, and immediately after, add the red pepper, chicken, and fish sauce.
  6. Allow to simmer until the chicken is cooked. This should take about 5 minutes.
  7. Add the cilantro.
  8. Divide the zoodles over the 8 bowls.
  9. Ladle the soup over the zoodles. The heat from the soup will cook the zoodles, making them tender.
  10. Squeeze the lime over each bowl.

Nutritional Information: Calories: 277, Fat: 16.1g, Protein: 21.3g, Carbs: 6.6g

Keto Mexican Chicken Taco Soup

Just because you are eating low-carb or are on the keto diet, it doesn’t mean that you can’t enjoy delicious food. This Mexican, low-carb soup is delicious, and it tastes just as great reheated.

After you serve this dish for dinner, and you can eat the leftovers for lunch for days. Best of all, it is very easy to prepare.

  • Prep time: 5 minutes
  • Cook time: 6 hours
  • Serves: 8

Ingredients:

  • 2 chicken breasts, boneless and skinless
  • 2- 8 ounce packages of cream cheese
  • 1 package of ranch seasoning
  • 3 tablespoons of chipotle seasoning
  • 2 cans of diced tomatoes and green chilis
  • 4 cups of chicken broth
  • Shredded cheese (optional)
  • Sour cream (optional)

Instructions:

  1. Put all of the ingredients in your slow cooker.
  2. Cover, and cook on low for 6 hours.
  3. Remove the chicken from the crockpot and shred.
  4. Return the chicken to the crockpot and stir well.
  5. Serve hot, top with shredded cheese or sour cream if desired.

Nutritional Information: Calories: 275, Carbs: 2.5, Net Carbs: 1.4, Fat: 26.6g, Protein: 15g

Tuscana Soup

Low-Carb Zuppa Toscana Soup

This soup is so delicious and loaded with flavor that you won’t believe that it is keto-friendly. If you prepare the recipe as directed, it can be compared to 5-star restaurant quality soup. Best of all, it is really easy to make.

  • Prep time: 5 minutes
  • Cook time: 4 hours
  • Serves: 8

Ingredients:

  • 1 pound of hot Italian sausage, removed from the casing
  • 1 white onion
  • 1 head of cauliflower, diced into bite-sized pieces
  • 3 cups of kale
  • 3 cloves of garlic, minced
  • ½ cup of heavy cream
  • 36 ounces of chicken broth (low-sodium is best)
  • 1 teaspoon of pepper
  • 1 teaspoon of salt
  • ¼ teaspoon of crushed red pepper flakes (you can add more if you like your soup spicy)
  • 1 tablespoon of olive oil

Instructions:

  1. In a large skillet, brown the sausage over medium heat until cooked through.
  2. Remove the sausage with a slotted spoon and put it in a crockpot.
  3. Discard the sausage grease and add the olive oil.
  4. Saute the onions for 3 to 4 minutes or until translucent.
  5. Remove the onions from the pan, and put them in the crockpot.
  6. In the crockpot, add the chicken, chicken broth, cauliflower, kale, salt, pepper, and crushed red pepper flakes.
  7. Mix the ingredients until fully incorporated.
  8. Cook on low for 8 hours or on high for 4 hours.
  9. Add the heavy cream, and stir until combined.
  10. Serve the soup hot.

Nutritional Information: Calories: 215, Carbs: 6.4g, Protein: 10.1g, Fat: 16.2g

Any of these soups would have a great addition to a program like Noom. For a limited time, all Dietspotlight readers have access to a free trial offer from Noom for those who want to try the clinically-backed program and lose weight for good.

About the Author:

Summer Banks has researched over 5000 weight-loss programs, pills, shakes and diet plans. Previously, she managed 15 supplement brands, worked with professionals in the weight loss industry and completed coursework in nutrition at Stanford University.

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