17 Best Soup Recipes For Weight Loss (2024)

Soup is the ultimate cozy winter food. Whether you go for butternut squash, tortilla, or classic chicken noodle, this dish can bring some comfort on the coldest and darkest days. However, soup can do more than just warm you up. Research shows that eating soup can potentially help you lose weight, too.

According to the journal Appetite, soup before a meal can increase satiety and lower caloric intake at meals, and the British Journal of Nutrition found that soup consumption was linked to improved diet quality (higher intakes of protein and fiber and less fat), and lower overall body fat. But to enjoy these benefits, the type of soup you cook matters.

In looking for a healthy soup recipe to support your weight loss goals, there are a few things to consider. For starters, you can choose soups that are lower in calories, which are usually the ones with a broth base instead of cream or milk. You'll also want to find options that have protein or fiber (or both), so look for soups that have ingredients like meat, beans, tofu, rice or whole grain pasta, and plenty of vegetables. Protein and fiber can help regulate your appetite and make a soup more filling, which can help you consume fewer calories during your meal and prevent hunger pangs from leading you to snack before your next meal.

Read on to find some delicious weight-loss soups that have these qualities so that you can start cooking today. And for more helpful recipes, check out these 65 Best Healthy Recipes for Weight Loss.

Best-Ever Homemade Chicken Noodle Soup

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A classic chicken noodle soup is the perfect comfort recipe for cold weather months, and because it's low in calories and fat and contains filling protein from the chicken, this recipe ends up being a great weight-loss soup, too.

Get the recipe for Chicken Noodle Soup.

RELATED:23 Easy Weight-Loss Meal Prep Recipes

Healthy Butternut Squash Soup

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Packed with fiber and vitamins and with only 150 calories per serving, this butternut squash soup makes for a super healthy appetizer or side dish to complement your main course.

Get the recipe for Butternut Squash Soup.

Hearty Asian Beef Noodle Soup

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This beef noodle soup is full of flavor and nutrients from ingredients like ginger, onions, beef stock, bok choy, and beef chuck roast—which is a high-protein, low-fat meat, making it an ideal choice for weight loss plans.

Get the recipe for Asian Beef Noodle Soup.

Hearty Italian Sausage Soup

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Soups can be comforting and healthy at the same time, like thishearty Italian sausage soup, for example. It's high in protein because of the turkey sausage and high in fiber because of the green beans, tomatoes, and whole wheat pasta, which makes it an extra satiating and filling meal—all for only 360 calories.

Get the recipe for Italian Sausage Soup.

Chicken Tortilla Soup

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Treat yourself to a flavorful bowl of this chicken tortilla soup, which has only 300 calories and 11 grams of fat, plus filling protein from the boneless chicken breasts. Another plus? This recipe calls for cubes of avocado on top, which is a fruit that has been linked to weight loss.

Get the recipe for Chicken Tortilla Soup.

RELATED:The #1 Healthiest Soup at 10 Major Restaurant Chains

Slow Cooker Cuban Tomato and Black Bean Soup

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This tomato and black bean soup is full of protein (16 grams) and fiber (8 grams) because of the ham hock, black beans, veggies, and fat-free Greek yogurt, making it an ideal weight loss soup to try this winter. Throw it all in your slow cooker and wait for the magic to happen.

Get the recipe for Tomato and Black Bean Soup.

Slow Cooker Green Chile Pork Soup

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With 25 grams of protein per serving, this Green Chile Pork Soup is one of the highest-protein soups on our list! In addition to protein, it also contains 6 grams of fiber and has only 3 grams of fat and less than 260 calories.

Get the recipe for Green Chile Pork Soup.

RELATED:How Much Protein You Need To Eat Every Day To Lose Weight

Keto-Friendly Avocado Soup

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This Keto-friendly avocado soup is perfect for anyone following a Keto diet to lose weight. Not only have avocados been linked to weight loss, but this recipe keeps the carbohydrate count low while still providing filling fiber, which is important for Keto weight loss plans.

Get the recipe for Avocado Soup.

Whole30 Chicken Zoodle Soup

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If you're on the Whole30 diet or are just trying to lower your carb intake, this chicken "zoodle" soup is for you. Using zucchini noodles (zoodles) instead of pasta, this soup can provide protein, fiber, and helpful vitamins while still fitting into a paleo or Whole30 eating plan.

Keto Cheeseburger Soup

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Another Keto-friendly recipe, this cheeseburger soup is super creamy and full of flavor. It relies on fat sources like sour cream, cream cheese, and cheddar cheese to keep you full, and because this soup is high-fat and low-carb, it can help those on the Keto diet stick to their goals.

Get the recipe for Cheeseburger Soup.

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We love this chicken and rice soup not only because it can be made in the instant pot to save you time and energy, but also because it's packed with helpful weight loss nutrients like protein from the chicken and fiber from the wild rice. This recipe also yields about eight cups of soup so it's perfect for meal prepping.

Get the recipe for Chicken and Rice Soup.

Veggie-Packed Minestrone Soup

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Need a boost of fiber for lunch or dinner? Try this veggie-packed minestrone. Made with white beans, carrots, green beans, zucchini, onions, and potatoes, you'll rack up fiber and will feel satiated until your next meal.

Get the recipe for Veggie-Packed Minestrone.

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For a low-calorie, high-protein, high-fiber soup, try making this beef and barley recipe. With protein-filled beef and fiber-filled barley, you can't go wrong with this tasty meal.

Get the recipe for Beef Barley Soup.

Vegetable Quinoa Soup

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Quinoa is one of the highest-protein grains you can eat, which makes it the perfect base for a filling weight-loss soup. Not only is it a protein source, but quinoa is considered a "complete protein," meaning it has all nine essential amino acids—something that is less common in plant-based proteins. With quinoa and plenty of vegetables, this soup is a healthy choice for your weight loss goals.

Get the recipe for Vegetable Quinoa Soup.

RELATED:Every Panera Soup—Rankedby Nutrition

Potato and Kale Soup

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Made with chicken, potatoes, and kale, this is a healthy soup to warm up with for the rest of the winter season. It has only 370 calories and 8 grams of fat, and the chicken guarantees that you'll still have plenty of protein to meet your goals for the day.

Get the recipe for Potato and Kale Soup.

Healthy Asian Soba Noodle Soup

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In the mood for more of a Japanese-style soup? This soba noodle soup recipe gives you plenty of protein and fiber with less than 300 calories, and it's packed with flavor from the bok choy, onions, garlic, cayenne, and tamari.

Get the recipe for Asian Soba Noodle Soup.

17 Best Soup Recipes For Weight Loss (2024)

FAQs

Which soup is good to reduce belly fat? ›

5 Best Soups That Will Help To Burn Belly Fat

Vegetable soup. Lean protein from chicken combined with a variety of vegetables can make a satisfying and low-calorie soup that can help you feel full and satisfied.
Chicken and vegetable soup. ...
Black bean soup. ...
Lentil soup. ...
Tomato soup.

Nov 4, 2023

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What is the 1 week soup only diet? ›

Broth-based soup diets generally last for 7 days. However, some can last as long as 10–14 days. Over that time, proponents of a broth-based diet claim you can lose up to 10 or even 20 pounds (4.5 to 9 kg). On a broth-based soup diet, cream-based soups are restricted, as they're higher in calories and fat.

How much weight can you lose on a 7 day soup diet? ›

Proponents' anecdotal claims include following the diet for 7 days can lead to weight loss of up to 10 pounds (4.5 kg), which they believe can jump-start a longer-term diet plan. The diet involves eating homemade cabbage soup for every meal for 1 week.

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What are the 5 foods that burn belly fat? ›

Five foods that may help burn belly fat include:

foods with soluble fiber like fruits, vegetables, and legumes.
foods with protein like meat, fish, eggs, and dairy.
fatty fish like tuna and salmon.
foods with probiotics like yogurt, kefir, sauerkraut, and kimchi.
green tea.

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What is the healthiest soup you can eat? ›

These healthy soup recipes are packed full of goodness but they also pack a punch when it comes to flavour.

Chicken Vietnamese Pho.
Green spring minestrone.
Herb and yoghurt-based soup.
Lamb shank and barley soup.
Pumpkin soup with star croutons.
Lentil and vegetable soup with crusty bread.

Apr 26, 2020

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Can you just eat soup and lose weight? ›

What Experts Say. "The concept of eating soup to lose weight has spanned decades, but experts say an all-soup diet lacks nutrients and is not sustainable. They do agree it can be smart to eat vegetable-packed soups for some meals, though, as these are filling, nutrient-dense, and low in calories."

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How much weight will I lose if I only eat soup for 2 weeks? ›

Although research seems to indicate that soup can be an effective part of a weight loss plan, there is no research that conclusively demonstrates how much weight you can lose if you only eat soup for two weeks. Most likely, your results will depend on how much soup you eat and how calorie-rich it is.

What happens if you do the Cabbage Soup Diet for 2 weeks? ›

It will likely leave you feeling hungry, weak, and bored. You might even feel sick. And if you follow the Cabbage Soup Diet for more than a week, you could run short on key nutrients. Nor does the diet encourage the necessary lifestyle changes you need to make in order to be healthier and have lasting weight loss.

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How to lose 10 pounds in a week? ›

To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.

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Why am I not losing weight on the cabbage soup diet? ›

The diet plan is extremely rigid. Most of the weight lost will likely be water weight. The diet is only meant for short-term weight loss. The diet does not yield long-term results and most dieters will gain the weight back as soon as they stop the diet.

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Is soup everyday good for weight loss? ›

As the soup diet usually only lasts for 7-14 days, it's not recommended in the long term. The NHS also highlights how very low-calorie diets like this often lead to short term weight loss, but it's likely that you'll put some or all of the weight back on once you go back to eating normally.

What is souping to slim down? ›

The idea behind a soup cleanse is that you eat only vegetable soups for a certain number of days, and afterward—poof—you're magically slimmer and healthier.

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Can we drink soup at night for weight loss? ›

Soup is a good evening meal to have every day because it is typically low in calories and high in nutrients, making it a healthy option for weight management. It is also easy to make and can be customized with a variety of ingredients to suit personal taste preferences.