I’ve attached a video for every recipe below from my favorite home cooks.

Soup can be a tasty and filling meal without packing on extra calories. Low-fat soups are a great way to warm up and stay healthy during cold weather. You can make hearty soups with lean proteins, veggies, and whole grains that satisfy your hunger while supporting your health goals.
There are many delicious low-fat soup options to try. From classic chicken noodle to spicy lentil, you’ll find recipes packed with flavor but light on fat. Veggie-based soups like butternut squash or tomato are naturally low in fat and high in nutrients. Adding beans or lean meats like turkey can boost the protein without excess fat.
Chicken Noodle Soup
You’ll need:
- 1 lb boneless, skinless chicken breasts
- 8 cups low-sodium chicken broth
- 2 cups egg noodles
- 2 carrots, diced
- 2 celery stalks, diced
- 1 onion, diced
- 2 garlic cloves, minced
- 1 tbsp olive oil
- 1 tsp dried thyme
- Salt and pepper to taste
Instructions:
Heat oil in a large pot. Add onion, carrots, celery, and garlic. Cook for 5 minutes.
Pour in broth and add chicken. Bring to a boil, then simmer for 15 minutes.
Remove chicken, shred it, and return to pot.
Add noodles and thyme. Cook for 6-8 minutes until noodles are tender.
Season with salt and pepper. Serve hot and enjoy your comforting soup!
Tomato Basil Soup
Ingredients:
- 28 oz canned crushed tomatoes
- 1 cup milk
- 1 tsp garlic powder
- 1/4 tsp black pepper
- 1/4 tsp salt
- 1 1/2 cups fresh basil leaves
- 1/2 tsp baking soda
- 1 tbsp olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
Instructions:
Heat olive oil in a pot over medium heat. Add onion and cook until soft, about 5 minutes.
Add garlic and cook for 30 seconds.
Pour in crushed tomatoes, milk, garlic powder, pepper, and salt. Bring to a boil.
Reduce heat and simmer for 15 minutes.
Stir in basil leaves and cook for 5 more minutes.
Remove from heat and add baking soda. Stir well.
Blend until smooth if desired. Serve hot and enjoy your tasty, low-fat tomato basil soup!
Minestrone Soup
You’ll need:
- 1 onion, diced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 cloves garlic, minced
- 1 can diced tomatoes
- 4 cups vegetable broth
- 1 can beans, drained
- 1 cup small pasta
- 2 cups chopped kale
- Salt and pepper to taste
Instructions:
Heat a large pot and spray with cooking spray. Add onion, carrots, celery, and garlic. Cook until soft, about 5 minutes.
Pour in tomatoes, broth, and beans. Bring to a boil, then simmer for 15 minutes.
Add pasta and cook until tender, about 8-10 minutes.
Stir in kale and cook for 2 more minutes.
Season with salt and pepper. Serve hot and enjoy your healthy minestrone!
Lentil Soup
You’ll need:
- 1 cup red lentils
- 1 onion, diced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 garlic cloves, minced
- 4 cups vegetable broth
- 1 tsp cumin
- 1/2 tsp turmeric
- Salt and pepper to taste
- 1 tbsp olive oil
Instructions:
Heat oil in a pot over medium heat. Add onions, carrots, and celery. Cook for 5 minutes.
Add garlic, cumin, and turmeric. Stir for 1 minute.
Pour in broth and lentils. Bring to a boil.
Reduce heat and simmer for 20 minutes until lentils are soft.
Season with salt and pepper. Enjoy your healthy, low-fat soup!
Vegetable Soup
You’ll need:
- 1 onion, diced
- 2 carrots, chopped
- 2 celery stalks, sliced
- 1 bell pepper, diced
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 can diced tomatoes
- 1 cup green beans, cut
- 1 cup cabbage, shredded
- 1 zucchini, diced
- 1 tsp dried thyme
- Salt and pepper to taste
Instructions:
Heat a large pot over medium heat. Add onion, carrots, celery, and bell pepper. Cook for 5 minutes, stirring often.
Add garlic and cook for 1 minute more.
Pour in broth and tomatoes. Add green beans, cabbage, zucchini, and thyme.
Bring to a boil, then reduce heat and simmer for 20 minutes.
Season with salt and pepper. Serve hot and enjoy your healthy, low-fat soup!
Butternut Squash Soup
Ingredients:
- 1 butternut squash, peeled and cubed
- 1 apple, chopped
- 1 small onion, diced
- 4 cups chicken or vegetable broth
- 1 tbsp olive oil
- 1 tsp sage
- Salt and pepper to taste
Instructions:
Heat oil in a pot. Add onion and cook until soft.
Add squash, apple, and broth. Bring to a boil.
Reduce heat and simmer for 20 minutes until squash is tender.
Blend the soup until smooth.
Stir in sage, salt, and pepper.
Serve hot and enjoy your low-fat, creamy soup!
Cauliflower Soup
Ingredients:
- 1 head cauliflower, chopped
- 1 onion, diced
- 2 cloves garlic, minced
- 4 cups chicken broth
- 2 tablespoons butter
- 2 tablespoons flour
- Salt and pepper to taste
Instructions:
Melt butter in a pot over medium heat. Add flour and stir for 2 minutes.
Add broth, onions, and cauliflower. Bring to a boil, then reduce heat and simmer for 20-30 minutes until vegetables are tender.
Use an immersion blender to puree the soup until smooth.
Season with salt and pepper to taste.
Serve hot and enjoy your creamy, low-fat cauliflower soup!
Potato Leek Soup
Ingredients:
- 2 leeks, sliced
- 2 potatoes, diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable stock
- 1 tbsp butter
- Salt and pepper to taste
- Optional: chives for garnish
Instructions:
Melt butter in a pot. Add leeks, onion, and garlic. Cook until soft.
Add potatoes and stock. Bring to a boil, then simmer for 20 minutes.
Blend until smooth. Season with salt and pepper.
Serve hot, garnished with chives if desired.
Carrot And Coriander Soup
Ingredients:
- 1 lb carrots, chopped
- 1 onion, diced
- 2 potatoes, peeled and cubed
- 4 cups vegetable stock
- 1/4 cup fresh coriander, chopped
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
Heat oil in a large pot over medium heat. Add onions and cook until soft.
Add carrots and potatoes. Cook for 5 minutes, stirring often.
Pour in stock and bring to a boil. Reduce heat and simmer for 20 minutes.
Add coriander and blend until smooth.
Season with salt and pepper. Serve hot and enjoy!
Black Bean Soup
Ingredients:
- 2 cans black beans, drained and rinsed
- 1 onion, diced
- 2 cloves garlic, minced
- 1 bell pepper, chopped
- 4 cups low-sodium vegetable broth
- 1 tsp cumin
- 1 tsp chili powder
- Salt and pepper to taste
- Optional toppings: cilantro, avocado, lime wedges
Instructions:
Heat a large pot over medium heat. Add onion and bell pepper. Cook for 5 minutes.
Add garlic and spices. Stir for 1 minute until fragrant.
Pour in beans and broth. Bring to a boil, then reduce heat and simmer for 20 minutes.
Use an immersion blender to partially blend the soup, leaving some chunks for texture.
Taste and adjust seasoning as needed.
Serve hot with your choice of toppings. Enjoy your hearty, low-fat soup!
Spicy Chili Bean Soup
Ingredients:
- 2 cans black beans, drained and rinsed
- 1 onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 can diced tomatoes
- 4 cups vegetable broth
- 1 tbsp chili powder
- 1 tsp cumin
- 1/2 tsp cayenne pepper
- Salt and pepper to taste
- Juice of 1 lime
- Optional toppings: cilantro, avocado, Greek yogurt
Instructions:
Sauté onion, garlic, and bell pepper in a large pot until soft.
Add beans, tomatoes, broth, and spices. Bring to a boil.
Reduce heat and simmer for 20 minutes.
Blend half the soup for a creamier texture.
Stir in lime juice and adjust seasonings.
Serve hot with your choice of toppings.
Mushroom Soup
You’ll need:
- 1 lb mushrooms, sliced
- 1 onion, diced
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 tbsp olive oil
- 1 tsp thyme
- Salt and pepper to taste
Instructions:
Heat oil in a pot over medium heat. Add onions and cook for 4 minutes.
Add garlic and mushrooms. Cook for 8-10 minutes until mushrooms brown.
Pour in broth and add thyme. Bring to a boil, then simmer for 20 minutes.
Blend soup until smooth. Season with salt and pepper.
Serve hot and enjoy your creamy mushroom soup!
Thai Pumpkin Soup
Ingredients:
- 1 kg pumpkin, cubed
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tbsp ginger, grated
- 4 cups low-fat chicken or vegetable stock
- 1 can light coconut milk
- 2 tbsp Thai red curry paste
- 1 lime, juiced
- Salt to taste
- Fresh cilantro for garnish
Instructions:
Sauté onion, garlic, and ginger in a large pot until soft.
Add pumpkin, stock, coconut milk, and curry paste. Simmer for 20 minutes until pumpkin is tender.
Blend the soup until smooth. Stir in lime juice and salt.
Serve hot with cilantro on top.
Cucumber, Pea & Lettuce Soup
Ingredients:
- 1 cucumber, chopped
- 2 cups frozen peas
- 2 cups lettuce leaves
- 4 spring onions, sliced
- 4 cups vegetable broth
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
Heat oil in a large pot. Add spring onions and cook for 5 minutes until soft.
Add cucumber, peas, and lettuce. Cook for 5 more minutes.
Pour in vegetable broth. Bring to a boil, then simmer for 10 minutes.
Use a stick blender to puree the soup until smooth.
Season with salt and pepper to taste.
Serve hot and enjoy your healthy, low-fat soup!
Orzo & Chickpea Soup
Ingredients:
- 1 cup orzo pasta
- 1 can chickpeas, drained
- 6 cups vegetable broth
- 1 diced onion
- 2 minced garlic cloves
- 2 tablespoons olive oil
- 1 lemon, juiced
- 2 cups baby spinach
- Salt and pepper to taste
Instructions:
Heat olive oil in a pot. Add onion and garlic, cook until soft.
Pour in broth and bring to a boil. Add orzo and chickpeas.
Simmer for 8-10 minutes until orzo is tender.
Stir in lemon juice and spinach. Cook for 1-2 minutes more.
Season with salt and pepper. Serve hot and enjoy!
Creamy Vegetable Soup
You’ll need:
- 1 cauliflower head
- 2 zucchinis
- 1 onion
- 3 garlic cloves
- 4 cups vegetable broth
- 1 cup milk
- 1 tsp garlic powder
- 1 tsp onion powder
- Salt and pepper to taste
Instructions:
Chop the cauliflower, zucchini, and onion.
Put veggies in a large pot with broth and garlic cloves.
Bring to a boil, then simmer for 15 minutes.
Add milk and seasonings.
Blend until smooth.
Serve hot and enjoy your creamy, healthy soup!
Mediterranean Vegetable Soup
You’ll need:
- 1 onion, diced
- 2 carrots, chopped
- 2 celery stalks, sliced
- 2 garlic cloves, minced
- 1 can chickpeas, drained
- 1 can crushed tomatoes
- 6 cups vegetable broth
- 1 tsp thyme
- 1 bay leaf
- Olive oil
- Salt and pepper to taste
Instructions:
Heat olive oil in a pot. Add onion, carrots, celery, and garlic. Cook for 7 minutes, stirring often.
Add chickpeas, tomatoes, broth, thyme, and bay leaf. Bring to a boil.
Reduce heat and simmer for 15-20 minutes until veggies are tender.
Season with salt and pepper. Serve hot and enjoy your tasty Mediterranean soup!
Sweet Potato Soup
Ingredients:
- 2 large sweet potatoes, peeled and cubed
- 1 onion, diced
- 2 celery stalks, chopped
- 2 garlic cloves, minced
- 4 cups vegetable broth
- 1 tsp olive oil
- 1 tsp dried oregano
- 1/2 tsp ground cumin
- Salt and pepper to taste
Instructions:
Heat oil in a large pot over medium heat. Add onions and celery, cook for 10 minutes.
Add garlic, oregano, and cumin. Cook for 1 minute.
Add sweet potatoes, broth, salt, and pepper. Bring to a boil.
Reduce heat and simmer for 15 minutes until potatoes are tender.
Blend soup until smooth using an immersion blender or regular blender.
Taste and adjust seasoning if needed. Serve hot.
Chicken Tortilla Soup
Ingredients:
- 1 lb boneless, skinless chicken breast
- 4 cups low-sodium chicken broth
- 1 can black beans, drained and rinsed
- 1 cup corn kernels
- 1 onion, diced
- 2 cloves garlic, minced
- 1 jalapeño, seeded and diced
- 1 can diced tomatoes
- 1 tbsp chili powder
- 1 tsp cumin
- Salt and pepper to taste
- Optional toppings: baked tortilla strips, avocado, cilantro, lime wedges
Instructions:
Add chicken, broth, beans, corn, onion, garlic, jalapeño, tomatoes, and spices to a slow cooker.
Cook on low for 6-8 hours or high for 3-4 hours.
Remove chicken, shred it, then return to the soup.
Serve hot with your choice of toppings.
Cream Of Celery Soup
You’ll need:
- 4 cups chopped celery
- 1 onion, diced
- 2 cloves garlic, minced
- 2 tbsp butter or olive oil
- 4 cups low-sodium chicken or vegetable broth
- 1/2 cup heavy cream
- Salt and pepper to taste
Instructions:
Melt butter in a large pot over medium heat. Add celery, onion, and garlic. Cook for 5-7 minutes until soft.
Pour in broth and bring to a simmer. Cook for 15-20 minutes until celery is very tender.
Use an immersion blender to puree the soup until smooth. Stir in cream.
Season with salt and pepper. Serve hot and enjoy your creamy, low-fat celery soup!
Pea & Mint Soup
Ingredients:
- 2 cups frozen peas
- 1 small onion, chopped
- 2 cups vegetable stock
- 1/4 cup fresh mint leaves
- 1 tablespoon olive oil
- Salt and pepper to taste
- Optional: 1 potato, diced
Instructions:
Heat olive oil in a pot. Add onion and cook until soft.
Pour in stock and peas. Add potato if using. Bring to a boil, then simmer for 6-8 minutes.
Add mint leaves. Blend until smooth with an immersion blender.
Season with salt and pepper. Serve hot or chilled.
Healthy Mushroom Barley Soup
Ingredients:
- 1 tablespoon olive oil
- 1 onion, diced
- 2 carrots, chopped
- 2 celery stalks, sliced
- 3 garlic cloves, minced
- 8 oz mushrooms, sliced
- 1/2 cup pearl barley
- 6 cups low-sodium vegetable broth
- 1 bay leaf
- Salt and pepper to taste
Instructions:
Heat oil in a large pot over medium heat. Add onion, carrots, and celery. Cook for 5 minutes.
Stir in garlic and mushrooms. Cook for 3 more minutes.
Add barley, broth, and bay leaf. Bring to a boil, then reduce heat and simmer for 30-35 minutes.
Season with salt and pepper. Remove bay leaf before serving.
Spiced Lentil & Butternut Squash Soup
Ingredients:
- 1 tbsp olive oil
- 1 onion, diced
- 2 garlic cloves, minced
- 1 tsp ginger, grated
- 1 tsp curry powder
- 1/2 tsp turmeric
- 1/2 tsp coriander
- 2 cups butternut squash, cubed
- 1/2 cup red lentils
- 4 cups vegetable broth
- Salt and pepper to taste
Instructions:
Heat oil in a pot over medium heat. Add onion, garlic, and ginger. Cook for 3 minutes.
Stir in spices and cook for 1 minute until fragrant.
Add squash, lentils, and broth. Bring to a boil.
Reduce heat and simmer for 25 minutes or until squash is soft.
Season with salt and pepper.
Blend half the soup for a creamier texture if you like.
Serve hot and enjoy your tasty, low-fat soup!
Red Lentil & Broccoli Soup
Ingredients:
- 1 cup red lentils
- 2 cups chopped broccoli
- 1 onion, diced
- 2 garlic cloves, minced
- 4 cups vegetable broth
- 1 tsp cumin
- 1 tsp turmeric
- Salt and pepper to taste
- 1 tbsp olive oil
Instructions:
Heat olive oil in a pot. Add onion and garlic, cook until soft.
Stir in cumin and turmeric. Cook for 1 minute.
Add lentils, broccoli, and broth. Bring to a boil.
Reduce heat, simmer for 15-20 minutes until lentils are tender.
Season with salt and pepper.
Blend soup if you like it smooth. Serve hot!
Fish Chowder
Ingredients:
- 1 lb cod or other white fish, cubed
- 1 onion, diced
- 2 celery stalks, chopped
- 2 carrots, diced
- 2 potatoes, peeled and cubed
- 2 cups low-sodium chicken broth
- 1 cup skim milk
- 1 tbsp olive oil
- 1 tsp thyme
- Salt and pepper to taste
Instructions:
Heat olive oil in a large pot. Add onion, celery, and carrots. Cook until soft.
Add potatoes, broth, and thyme. Bring to a boil, then simmer for 10 minutes.
Add fish and cook for 5 more minutes.
Stir in skim milk and heat through. Season with salt and pepper.
Serve hot and enjoy your tasty, low-fat fish chowder!