Soup is a timeless comfort food that can also be incredibly healthy. As temperatures drop, a steaming bowl of nutritious soup can warm you from the inside out while providing essential vitamins and minerals.
From hearty lentil varieties to light vegetable broths, soups offer endless possibilities for delicious, well-balanced meals.
You can enjoy the benefits of homemade soup without spending hours in the kitchen. Many healthy soup recipes require just one pot and minimal prep time, making them perfect for busy weeknights or meal prep sessions.
Whether you prefer creamy coconut-based soups, protein-packed chicken recipes, or vegetarian options loaded with beans and vegetables, there’s a healthy soup recipe that will satisfy your taste buds while supporting your wellness goals.
1. Grated Pasta Chicken Soup
Grated pasta chicken soup offers a comforting meal with homemade touches. The key feature is the simple pasta dough that’s grated directly into the broth, creating fresh, tender noodles.
This soup combines tender chicken pieces with fresh vegetables in a flavorful chicken broth. You can customize it with seasonal vegetables like corn, zucchini, or kale.
What makes this soup special is how easy it is to prepare. Instead of using store-bought noodles, you make a quick 5-ingredient pasta dough and grate it into the simmering soup.
For extra flavor, finish your soup with a squeeze of lemon juice. This adds brightness and complements the savory chicken.
2. Minestrone Soup
Minestrone soup is a hearty Italian classic packed with vegetables, beans, and sometimes pasta. It’s perfect for using seasonal produce while getting plenty of nutrients in one bowl.
This fiber-rich soup combines ingredients like carrots, celery, green beans, and spinach in a flavorful tomato broth seasoned with Italian herbs. You can easily make it gluten-free by choosing the right pasta or skipping it altogether.
For a 21 Day Fix friendly version, simply adjust the portions of beans and pasta. Add cannellini beans or chickpeas for protein and a satisfying texture.
Minestrone is versatile – customize it with whatever vegetables you have on hand for a nourishing, comforting meal.
3. White Bean and Kale Soup
White Bean and Kale Soup is a nutritious, hearty option that takes just 30 minutes to prepare. This affordable dish combines soft cannellini beans with vitamin-rich kale and vegetables.
The soup features a flavorful broth that can be made with simple ingredients like olive oil, onion, garlic, carrots, and celery. Some versions include shallots and bay leaves for extra flavor.
Despite being vegan, this soup has a satisfyingly rich taste. Some recipes include smoky flavors and a hint of heat that make it taste almost meaty.
This Tuscan-inspired soup is both light and filling, making it perfect for cold months when you want something comforting yet healthy.
4. Lentil Soup
Lentil soup is a nutritious and filling meal that will warm you up on chilly days. It’s packed with protein, fiber, and essential nutrients.
You can make this hearty soup with simple ingredients like carrots, celery, onions, and garlic. These vegetables create a delicious aroma in your kitchen while cooking.
The best part about lentil soup is how customizable it is. You can make it vegan or add meat for extra flavor. Many recipes require just one pot, making cleanup easy.
Serve your lentil soup with a slice of crusty bread for a complete meal that’s both satisfying and healthy.
5. Lemon-Garlic Chicken and Orzo Soup
Lemon-Garlic Chicken and Orzo Soup combines comfort and freshness in one bowl. This bright soup features tender chicken pieces, orzo pasta, and a zesty lemon broth that wakes up your taste buds.
The soup comes together with everyday ingredients like chicken, orzo, carrots, celery, and onions. Fresh garlic and lemon juice add layers of flavor that transform simple ingredients into something special.
You can make this budget-friendly soup in one pot, making cleanup easy. It’s high in protein and loaded with vegetables, making it a healthy choice for lunch or dinner.
This cozy soup works well year-round – warming in winter and refreshing in summer.
6. Gazpacho
Gazpacho is a refreshing, chilled soup perfect for hot summer days. This Spanish dish highlights ripe summer tomatoes and fresh vegetables without requiring any cooking.
Many gazpacho recipes use bread as a thickener, but there are gluten-free versions that rely solely on vegetables. You can make a classic gazpacho in just 10 minutes.
For variety, try variations like yellow tomato and corn gazpacho or avocado gazpacho. These light and healthy options make great starters or light meals.
Gazpacho is an easy way to enjoy seasonal produce while keeping cool. The bright flavors and simple preparation make it a summer favorite.
7. Chicken Noodle Soup
Chicken noodle soup stands as one of the most comforting and healing meals you can make. This classic combines tender chicken, soft noodles, and fresh vegetables in a flavorful broth.
You can easily prepare this soup with leftover chicken to save time. Add carrots, celery, and onions for nutrition and flavor, then finish with a squeeze of lemon juice to brighten the taste.
For a protein boost, use more chicken or try whole grain noodles. This warm, satisfying dish is perfect for cold winter nights or when you’re feeling under the weather.
The best versions simmer slowly, allowing the ingredients to blend into a rich, nourishing soup that satisfies and restores.
8. Pasta e Fagioli
Pasta e Fagioli is a hearty Italian soup that combines pasta and beans in a rich, savory broth. This classic comfort food is both nutritious and filling, making it perfect for lunch or dinner.
The soup typically includes vegetables like onions, carrots, and celery, along with beans (usually cannellini or white beans) and small pasta shapes. Some versions add ground beef or Italian sausage for extra protein.
You can make this soup healthier by using whole wheat pasta and loading up on vegetables. Fresh cherry tomatoes can replace canned ones for a brighter flavor.
At around 126 calories per serving, this soup offers a satisfying meal without excessive calories.
9. Cabbage Soup
Cabbage soup is a versatile, low-calorie option that’s packed with nutrients. You can make it with simple ingredients like cabbage, tomatoes, bell peppers, and onions.
This soup has gained popularity as a weight-loss aid, but it’s also just a healthy meal choice for anyone. The basic recipe can be stored in your refrigerator for several days, making it perfect for meal prep.
Try adding different flavors like coconut curry or Italian seasonings to keep things interesting. For extra protein, you can include chicken or beef.
Making cabbage soup in an Instant Pot speeds up the cooking process, but stovetop works just as well.
10. Gochujang Potato Stew
This flavorful Korean-inspired stew features baby potatoes braised in a rich gochujang broth. The spicy Korean red pepper paste adds a complex flavor that transforms simple ingredients into a satisfying meal.
You can make this hearty vegetable-packed dish in under 30 minutes, perfect for busy weeknight dinners. The stew combines red onions, garlic, and tender potatoes with the distinctive flavor of gochujang.
Be aware that this dish can be quite spicy. You might want to adjust the amount of gochujang to suit your heat preference.
For a complete meal, try serving it with a side of rice or crusty bread to balance the heat and soak up the delicious broth.
11. Vegetable Soup
Vegetable soup is a nutritious powerhouse that helps you pack multiple servings of veggies into one satisfying bowl. Many home cooks praise veggie soup for being both flavorful and adaptable to whatever fresh or frozen vegetables you have on hand.
You can make this versatile soup in under an hour. Common ingredients include carrots, celery, tomatoes, potatoes, and leafy greens, but feel free to use whatever vegetables need using up in your fridge.
For added flavor, start with sautéed onions and garlic. A good vegetable broth forms the base, while herbs like thyme and bay leaves enhance the taste.
12. Detox Veggie Soup
Detox Veggie Soup is packed with nutritious vegetables that help cleanse your body. This soup combines powerful ingredients like ginger, turmeric, and spinach that are known for their detoxifying properties.
You’ll feel nourished and wholesome after enjoying a bowl of this healing soup. It’s light yet satisfying, making it perfect for when you want something healthy but comforting.
This recipe is versatile and works well with whatever vegetables you have on hand. Most versions are gluten-free, dairy-free, and vegan-friendly.
For the best results, use fresh vegetables and immune-boosting herbs. The soup is low in fat and sugar while being high in fiber and vitamins.
13. Slow-Cooker Chicken Tortilla Soup
Slow-Cooker Chicken Tortilla Soup is a healthy, flavorful meal that practically makes itself. You just add all ingredients to your crock pot and let it do the work.
This soup combines chicken, tomatoes, enchilada sauce, onions, and flavorful spices. Many recipes include corn and chiles for extra texture and taste.
Your house will fill with delicious aromas as it cooks. This soup fits perfectly into healthy eating plans like the 21 Day Fix.
Serve it with baked tortilla strips on top for that classic crunch. It’s an easy weeknight dinner option that requires minimal effort but delivers maximum flavor.
14. Cabbage Fat-Burning Soup
Cabbage Fat-Burning Soup combines nutritious vegetables in a flavorful broth. This popular recipe typically includes chopped cabbage, onions, carrots, bell peppers, and celery.
The soup is easy to prepare and can be stored in your refrigerator for several days. Many people enjoy this soup as part of a healthy eating plan because it’s low in calories but filling.
You can enhance the flavor with garlic, chicken bouillon, and various spices. Feel free to add green beans or tomatoes for extra nutrition and taste.
This versatile soup allows you to eat a satisfying amount while supporting your weight management goals.
15. Healing Cabbage Soup
Healing Cabbage Soup is a nourishing dish that combines simple ingredients for maximum health benefits. The main star is cabbage, which is packed with nutrients and antioxidants to help fight off infections.
This soup typically includes olive oil, onion, garlic, water, and chicken bouillon for the base. The garlic adds aromatic flavor while supporting your immune system.
Many recipes also include turmeric and ginger for their anti-inflammatory properties. These warming spices enhance both the flavor and health benefits of the soup.
You can enjoy this comforting soup when feeling under the weather or simply as part of your regular healthy eating routine. It’s vegan-friendly if you substitute vegetable bouillon for chicken.
16. Creamy Mushroom Soup
Creamy mushroom soup makes a perfect comfort meal that’s ready in just 30 minutes. This warming dish combines earthy mushrooms with a velvety broth that soothes on cold days.
You can make a healthier version using coconut milk instead of heavy cream. Mix it with vegetable broth for a balanced flavor profile that doesn’t sacrifice creaminess.
For the best taste, cook your mushrooms until well-browned (about 12 minutes) before adding liquid. This concentrates their flavor.
Season with garlic, thyme, and rosemary to enhance the earthy mushroom taste. These spices work wonderfully with the creamy base.
17. Cream of Chicken Soup
Cream of chicken soup is a versatile kitchen staple that forms the base of many comforting meals. You can enjoy it on its own or use it as an ingredient in casseroles, pot pies, and pasta dishes.
This soup combines tender chicken with a rich, creamy broth that’s both satisfying and nourishing. You can make it from scratch using chicken broth, milk, flour, and seasoning for the best flavor.
For a healthier version, try using low-sodium broth and light cream or Greek yogurt instead of heavy cream. Add vegetables like carrots, celery, and peas to boost the nutritional value.
18. Veggie-Loaded Vegetable Soup
Veggie-Loaded Vegetable Soup is a nutrient-packed meal that can be ready in under an hour. This soup combines kidney beans, carrots, and tomatoes for a fiber-rich dish that satisfies hunger.
The recipe starts with a flavorful base of onions, carrots, and celery. You can then add about two cups of seasonal vegetables to make it heartier and more interesting.
This comforting soup is perfect for cold days or when you’re feeling under the weather. With hundreds of 5-star ratings, many people agree it’s one of the most flavorful vegetable soups you can make at home.
19. Hearty Tuscan White Bean Soup
Tuscan White Bean Soup combines simplicity with rich flavor. This vegetarian soup delivers plenty of plant-based protein from hearty white beans.
You can make this comforting soup in just one pot and have it ready in about 30 minutes. It’s perfect for meal prep during busy weeks.
The soup features aromatic herbs and spices that give it that authentic Tuscan flavor. Many home cooks consider this a winter favorite for its warming qualities.
It’s both vegan and gluten-free, making it suitable for various dietary needs. The recipe has become popular online for good reason – it’s delicious, nutritious, and easy to prepare.
20. Broccoli Cheddar Soup
Broccoli cheddar soup is a comforting classic that can be made healthier without sacrificing flavor. Traditional recipes often use heavy cream, but you can create a creamy texture using milk or even cauliflower instead.
This soup comes together in just 20 minutes with only a handful of ingredients. The combination of tender broccoli florets and sharp cheddar creates a satisfying balance of flavors.
For a lighter version, try using low-fat milk and reducing the amount of cheese. You can also increase the vegetable content by adding cauliflower, which adds creaminess while keeping calories lower.
This one-pot meal works well for lunch or dinner and can be made in an Instant Pot or on the stovetop.
21. Spicy Black Bean Soup
Spicy Black Bean Soup is a protein-packed dish that’s both hearty and flavorful. This soup combines black beans with bold spices like cumin, chili powder, and oregano for a warming meal.
You can easily make this in a slow cooker by combining black beans, chicken broth, and diced jalapeños. Let it simmer all day for the best flavor development.
For a vegan version, use vegetable broth instead of chicken broth. The soup is naturally gluten-free and can be ready in under an hour if you’re not using a slow cooker.
Add extra vegetables to boost the nutrition. This versatile soup pairs well with anything that complements chili.
Nutritional Benefits of Healthy Soups
Healthy soups offer remarkable nutritional value while warming you up on cold days. The combination of ingredients in soups creates a nourishing meal that delivers multiple health benefits in one bowl.
Vitamins and Minerals
Soups made with vegetable-rich broths provide essential vitamins and minerals your body needs. Most vegetable-based soups contain vitamins A, C, and K along with potassium and magnesium. These nutrients support immune function and overall health.
Bone broths add calcium and phosphorus to your diet, which strengthen bones and teeth. Adding leafy greens like kale or spinach boosts iron content, important for oxygen transport in your blood.
Tomato-based soups offer lycopene, an antioxidant that may reduce cancer risk. Bean and lentil soups provide folate and B vitamins for energy production and cell repair.
The cooking process actually makes some nutrients more available for your body to absorb, especially in carrots, tomatoes, and other vegetables.
Low Calorie Options
Broth-based soups typically contain fewer calories than cream-based alternatives while still providing satisfying fullness. A cup of vegetable or chicken broth soup averages 100-200 calories, making it an excellent choice for weight management.
Soups with protein sources like beans, lentils, or lean meats help maintain muscle while keeping calories reasonable. These protein-packed soups (15+ grams per serving) keep you full longer.
You can easily control portion sizes and ingredients when making homemade soups. Try these lower-calorie options:
- Clear vegetable broths with added vegetables
- Pureed vegetable soups without cream
- Bean-based soups with leafy greens
The high water content in soups contributes to natural hydration, which supports metabolism and can help prevent overeating at meals.
Key Ingredients for Healthy Soups
The foundation of any nutritious soup starts with thoughtfully selected ingredients that boost flavor and nutrition. The right combination of vegetables, proteins, and grains transforms a simple soup into a complete meal.
Superfood Additions
Vegetables form the backbone of healthy soups. Start with a mirepoix base—onions, celery, and carrots—which adds depth and essential vitamins. Dark leafy greens like kale and spinach provide iron, calcium, and antioxidants when added during the last few minutes of cooking.
Garlic and ginger offer anti-inflammatory benefits while enhancing flavor profiles. Add them early in the cooking process to develop their full potential.
Colorful vegetables like butternut squash, sweet potatoes, and bell peppers contribute beta-carotene and vitamin C. These can be roasted before adding to intensify their flavors.
Herbs and spices like turmeric, cumin, and fresh herbs not only reduce the need for salt but provide additional health benefits. Fresh herbs work best when added near the end of cooking.
Whole Grains and Legumes
Beans and lentils transform soups into protein-rich meals. Try chickpeas in Mediterranean-inspired soups or black beans in Mexican-style recipes. A single cup of lentils adds approximately 18 grams of protein to your soup pot.
Whole grains like barley, quinoa, and farro provide complex carbohydrates and fiber that help you feel satisfied longer. These grains absorb flavors while cooking, creating a more cohesive dish.
Brown rice works well in Asian-inspired soups, while wild rice pairs beautifully with mushroom or chicken broths. Both options offer more fiber and nutrients than white rice.
When adding grains, remember they expand during cooking. Start with a small amount—about ¼ cup dried grains per 4 cups of liquid—to maintain a good soup-to-solid ratio.
Tips for Preparing Healthy Soups
Making nutritious soups requires attention to both flavor and ingredients. These simple techniques will help you create delicious soups that support your health goals without sacrificing taste.
Balancing Flavors
Start with aromatics like onions, garlic, and celery as your flavor foundation. These ingredients create depth without adding many calories.
Add herbs early in cooking for background flavor. Fresh herbs work best when added near the end of cooking. Try rosemary and thyme for hearty soups or basil and cilantro for lighter options.
Don’t forget acid! A splash of vinegar or lemon juice brightens flavors and reduces the need for extra salt. Add it at the end of cooking for maximum impact.
Umami ingredients like mushrooms, tomato paste, or a small amount of parmesan rind can make vegetable soups taste more satisfying without adding meat.
Taste as you go and adjust seasonings gradually. It’s easier to add more than to fix an over-seasoned soup.
Choosing the Right Broth
Homemade broth gives you complete control over sodium and ingredients.
Save vegetable scraps and chicken bones in your freezer until you have enough to make a batch.
If using store-bought, look for low-sodium options. Regular broths can contain over 800mg of sodium per cup!
You can always add salt later if needed.
Vegetable broth works well for most recipes and keeps soups lighter. For richer flavor without meat, try mushroom broth.
Consider broth alternatives like tea. A mild green tea can add subtle flavor to Asian-inspired soups.
Read labels carefully – many “healthy” broths contain added sugar or preservatives you might want to avoid.
