Soups can be both light and satisfying—and with the right ingredients, they keep you full longer without packing on calories. Whether you're meal-prepping or seeking comfort food, this list of 25 low‑calorie soup recipes hits the mark.
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Why Low‑Calorie Soups Actually Keep You Full
Low‑calorie soups often rely on broth, vegetables, lean protein, and fiber-rich legumes—ingredients that slow digestion and promote satiety. The high water content also helps you feel fuller with fewer calories.
Key Ingredients for Filling Low‑Calorie Soups
Lean Protein
Chicken breast, turkey, shrimp, tofu, or beans add staying power without excess fat.
High‑Fiber Veggies
Broccoli, spinach, zucchini, carrots, and celery bulk up volume and nutrition.
Whole Grains & Legumes
Add barley, lentils, or chickpeas for texture and lasting energy.
25 Low‑Calorie Soup Recipes That Actually Keep You Full
Classic Chicken & Vegetable Soup
A hearty mix of chicken breast, carrots, celery, and kale in low‑sodium broth.
Lentil & Spinach Soup
Red lentils cook down creamy—paired with spinach and cumin for flavor.
25. Zesty Tomato & White Bean Soup
Tomato base, white beans, Italian herbs—bright, protein-packed, and cozy.
Tips for Better Soup‑Meal Planning
Make a big pot and portion into containers for grab‑and‑go meals. You can also pair with a low‑calorie salad—see our collection of 25 Best Low‑Calorie Salad Recipes for ideas.
More Healthy Meal Ideas
Combine soups with keto-friendly snacks or intermittent fasting tips to boost results. Learn more in our guides:
- Common Mistakes in Intermittent Fasting
- Top 10 Keto‑Friendly Foods
- 7 Health Benefits of Intermittent Fasting
Expert‑Verified Health Benefits
Research shows that soups with broth, protein, and fiber support weight loss and improved metabolism—for example, a clinical review from NCBI emphasizes their role in appetite control and hydration.
Frequently Asked Questions
Can I use canned soups to save time?
You can—but watch for sodium and added preservatives. Homemade is more nutrient‑dense and lower in salt.
How can I make soups more filling?
Add a scoop of Greek yogurt, an extra handful of beans, or a whole grain like barley for volume and protein.
Are these soups suitable for daily meal prep?
Absolutely. Most soups refrigerate for 4–5 days, freeze well, and taste even better the next day.
Can I follow this for keto or intermittent fasting?
Yes—with slight modifications: swap higher‑carb ingredients for keto‑approved ones, and pair with IF-friendly meals for full benefits.
Final Thoughts
These 25 low‑calorie soups prove that light doesn’t mean boring. They’re nutrient-rich, comforting, and built to keep you full. Make them your go-to for easy meal planning and healthy living.