12 Light Healthy Soup Recipes Under 300 Calories

Soup can be a great option when you want something warm and filling but still light. These recipes use simple ingredients like vegetables, broths, and lean proteins to stay under 300 calories per serving. Most can be made in one pot with basic steps that fit into a busy day. They work well for lunch or a quick dinner without much planning. Here are 12 ideas to try.

Tips for Light Soups Under 300 Calories

These tips help control calories while keeping the soups filling and flavorful.

Start with Broth Bases

Use low sodium chicken or vegetable broth instead of cream or milk. This swap saves the most calories from the start.

Load Up on Vegetables

Add extra non starchy vegetables like zucchini, spinach, and celery. They add volume and fiber with very few calories.

Measure Grains and Starches

Portion out rice, pasta, or potatoes by the cup before cooking. Even small amounts can push a soup over 300 calories.

Flavor with Herbs and Spices

Use garlic, fresh herbs, lemon, and chili flakes to boost taste. Skip extra oil or butter that adds hidden calories.

Pick Lean Proteins

Choose skinless chicken breast, turkey, or beans in controlled amounts. These keep the soup satisfying without exceeding the calorie limit.

Lemon Ginger Chicken Vegetable Soup

This lemon ginger chicken vegetable soup offers a bright, clean flavor that feels both comforting and light. Tender pieces of chicken and a mix of vegetables simmer in a clear broth, with ginger providing gentle warmth and lemon adding a fresh finish. It works well for lunch or a simple dinner when you want something nourishing but not heavy.

The texture stays light because the vegetables are added in stages to keep some bite. Each bowl delivers plenty of protein and fiber while staying under 300 calories per serving.

Lemon Ginger Chicken Vegetable Soup

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Rett Soup

Kategori American

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 12 ounces boneless skinless chicken breast, cut into bite-sized pieces
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 carrots, sliced
• 2 celery stalks, sliced
• 1 zucchini, diced
• 3 cloves garlic, minced
• 2 tablespoons fresh ginger, grated
• 6 cups low-sodium chicken broth
• 1 lemon, juiced and zested
• 2 cups fresh spinach
• Salt and pepper to taste
• 2 tablespoons chopped fresh parsley

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the chicken pieces and cook until lightly browned on all sides, about 5 minutes.
• Add the onion, carrots, and celery to the pot. Cook for 4 minutes, stirring occasionally, until the vegetables begin to soften.
• Stir in the garlic and ginger and cook for 1 minute until fragrant.
• Pour in the chicken broth and bring the mixture to a boil. Reduce the heat and simmer for 10 minutes.
• Add the zucchini and cook for 3 minutes. Stir in the spinach until it wilts.
• Remove the pot from the heat. Stir in the lemon zest and juice, then season with salt and pepper. Ladle into bowls and top with chopped parsley.

merknader

Simmer the soup gently after adding the broth so the chicken stays tender. Taste the broth before adding the full amount of lemon juice in case you prefer a milder citrus note. Leftovers keep well in the refrigerator for three days and reheat easily on the stove without losing texture.

Course: Soup
Cuisine: American
Equipment: Large Pot, Cutting Board, Knife

Spicy Thai Coconut Carrot Soup

This soup brings together sweet carrots and bold Thai spices in a light, creamy broth. It works well as a quick lunch or a starter for dinner when you want something warming but not heavy. The texture turns smooth after blending, with a gentle heat from the curry paste that pairs nicely with the coconut milk.

Spicy Thai Coconut Carrot Soup

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Rett Soup

Kategori Thai

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 1 pound carrots, peeled and chopped
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 2 tablespoons Thai red curry paste
• 1 (14-ounce) can light coconut milk
• 4 cups vegetable broth
• Juice of 1 lime
• 1/4 cup fresh cilantro, chopped

fremgangsmåte

 

• Heat a large pot over medium heat and add the onion. Cook for 3 minutes until it softens. Add the garlic and ginger, then stir for 1 minute. Stir in the Thai red curry paste and cook for another minute to release the flavors. Add the carrots and vegetable broth. Bring the mixture to a boil, then reduce the heat and simmer for 20 minutes until the carrots are tender. Remove the pot from the heat and blend the soup until smooth using an immersion blender. Return the pot to low heat and stir in the light coconut milk and lime juice. Heat through for 2 minutes. Ladle into bowls and top with chopped cilantro.

merknader

For a stronger spice level, add an extra teaspoon of curry paste before blending. The soup thickens as it cools, so stir in a splash of broth when reheating leftovers. Store it in the fridge for up to 3 days in airtight containers. Skip the cilantro if you prefer a simpler finish.

Course: Soup
Cuisine: Thai
Equipment: Large Pot, Immersion Blender, Knife

Tuscan Kale and White Bean Soup

This Tuscan kale and white bean soup keeps things light with a clear broth base and plenty of greens. It works well for lunch or a simple dinner when you want something filling but not heavy. The beans add creaminess while the kale stays slightly firm, and rosemary gives it an earthy flavor.

The soup comes together in one pot and reheats nicely for the next day. Lemon juice at the end brightens the whole dish without extra calories.

Tuscan Kale and White Bean Soup

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Rett Soup

Kategori Italian

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 1 tablespoon olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 teaspoon dried rosemary
• 4 cups low-sodium vegetable broth
• 2 (15-ounce) cans cannellini beans, drained and rinsed
• 5 cups chopped kale
• Juice of 1 lemon
• Salt and black pepper to taste

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the diced onion and cook until it softens.
• Stir in the minced garlic and rosemary and cook for one minute until fragrant.
• Pour in the vegetable broth and add the drained beans. Bring the mixture to a simmer.
• Add the chopped kale and cook for about five minutes until it wilts but still holds some texture.
• Remove the pot from the heat, stir in the lemon juice, and season with salt and black pepper.

merknader

Mash a few beans against the side of the pot before adding the kale if you want a slightly thicker broth. Leftovers keep in the fridge for three days and reheat well on the stove with a splash of broth to loosen them up.

Course: Soup
Cuisine: Italian
Equipment: Large Pot, Wooden Spoon

Mexican Lime Chicken Tortilla Soup

This soup combines tender shredded chicken with a bright lime broth and gentle spices. It works well for lunch or a light dinner when you want something warm and filling without feeling heavy. The texture stays light thanks to the clear broth, while baked tortilla strips give a bit of crunch on top.

The flavor profile is fresh and zesty, with tomato and onion adding body and cilantro bringing herbal notes at the end. It suits weeknights because most of the work happens in one pot.

Mexican Lime Chicken Tortilla Soup

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Rett Soup

Kategori Mexican

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 12 oz boneless skinless chicken breasts
• 4 cups low-sodium chicken broth
• 1 can (14.5 oz) diced tomatoes with green chilies
• 1 medium onion, diced
• 2 cloves garlic, minced
• Juice of 2 limes
• 1 tsp ground cumin
• 1 tsp chili powder
• 2 corn tortillas, cut into thin strips
• 1/4 cup chopped fresh cilantro
• Salt and pepper to taste

fremgangsmåte

 

• Place the chicken breasts in a large pot with the broth, diced tomatoes, onion, garlic, cumin, and chili powder. Bring to a simmer and cook for 20 minutes until the chicken is cooked through.
• Remove the chicken from the pot, shred it with two forks, and return it to the broth.
• Stir in the lime juice and most of the cilantro. Season with salt and pepper. Keep the soup at a low simmer while you prepare the tortilla strips.
• Preheat the oven to 375°F. Spread the tortilla strips on a baking sheet in a single layer. Bake for 8 to 10 minutes until crisp, turning once.
• Ladle the soup into bowls and top each serving with the baked tortilla strips and remaining cilantro.

merknader

Bake the tortilla strips without oil to keep the soup light. If the broth tastes too mild after adding the lime, add an extra pinch of chili powder rather than more salt. Leftovers store well in the fridge for two days. Reheat gently on the stove and add fresh tortilla strips right before serving so they stay crisp.

Course: Soup
Cuisine: Mexican
Equipment: Large Pot, Baking Sheet, Knife

Turmeric Lentil Soup with Spinach

This turmeric lentil soup combines red lentils and fresh spinach in a lightly spiced broth. The turmeric gives the soup a warm golden color and subtle earthiness, while a squeeze of lemon at the end keeps the flavors bright and balanced.

It works well as a light lunch or a simple dinner when you want something filling but not heavy. The lentils turn soft and creamy while the spinach wilts into the broth, creating a comforting texture without added cream or thickeners.

Turmeric Lentil Soup with Spinach

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Rett Soup

Kategori Indian

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 1 cup red lentils, rinsed
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon ground turmeric
• 4 cups low-sodium vegetable broth
• 4 cups baby spinach
• Juice of 1 lemon
• Salt and pepper to taste

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 4 minutes until it softens.
• Stir in the minced garlic and turmeric. Cook for 1 minute until the spices become fragrant.
• Add the rinsed red lentils and vegetable broth. Bring the mixture to a boil, then reduce the heat and simmer for 18 to 20 minutes until the lentils are tender.
• Stir in the baby spinach and cook for 2 minutes until the leaves wilt into the soup.
• Remove the pot from the heat. Stir in the lemon juice and season with salt and pepper.

merknader

Add the spinach only at the end of cooking so it stays bright green instead of turning dull. If the soup thickens after sitting, thin it with a splash of broth when reheating. Leftovers store well in the fridge for three days and taste even better once the flavors have settled.

Course: Soup
Cuisine: Indian
Equipment: Large Pot, Knife, Cutting Board

Miso Mushroom and Bok Choy Soup

This soup brings together earthy mushrooms and crisp bok choy in a light broth that feels satisfying without weighing you down. It works well as a quick lunch or a starter for dinner when you want something warm and nourishing but still low in calories.

The flavor is savory and slightly salty from the miso, with a fresh crunch from the bok choy and a mild earthiness from the mushrooms.

Miso Mushroom and Bok Choy Soup

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Rett Soup

Kategori Asian

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 4 cups low-sodium vegetable broth
• 8 oz mushrooms, sliced
• 4 baby bok choy, quartered
• 3 tablespoons white miso paste
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 2 green onions, thinly sliced

fremgangsmåte

 

• Pour the vegetable broth into a large pot and bring it to a gentle simmer over medium heat.
• Add the minced garlic and grated ginger to the broth and let them cook for 2 minutes to release their flavor.
• Stir in the sliced mushrooms and simmer for 5 minutes until they soften.
• Add the quartered bok choy and cook for another 3 minutes until the stems are tender but still bright.
• Place the miso paste in a small bowl and ladle in about half a cup of the hot broth. Stir until the miso dissolves completely, then pour the mixture back into the pot.
• Stir the soup gently and remove it from the heat. Divide into bowls and top each serving with the sliced green onions.

merknader

Dissolve the miso off the heat to keep its flavor fresh and prevent it from turning bitter. If the broth tastes too mild, add a splash more miso rather than salt. Leftovers store well in the fridge for two days and reheat gently on the stove without overcooking the bok choy.

Course: Soup
Cuisine: Asian
Equipment: Large Pot, Knife, Cutting Board, Measuring Cups

Roasted Red Pepper and Tomato Soup with Cannellini Beans

This soup brings together sweet roasted peppers and tangy tomatoes with creamy cannellini beans for a filling bowl that still stays light. The beans add protein and body without any cream, making it a good choice for lunch or a simple dinner on busy weeknights.

The flavor leans savory and slightly sweet with a hint of herb from oregano. It comes together in one pot after a quick roast, and the texture stays chunky yet smooth enough to feel comforting.

Roasted Red Pepper and Tomato Soup with Cannellini Beans

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Rett Soup

Kategori Mediterranean

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 3 large red bell peppers
• 1 tablespoon olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 (14.5 oz) can diced tomatoes
• 1 (15 oz) can cannellini beans, rinsed and drained
• 3 cups low-sodium vegetable broth
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Fresh basil leaves for garnish

fremgangsmåte

 

• Preheat the oven to 425°F. Place the red bell peppers on a baking sheet and roast for 25 minutes until the skins blister and char. Remove them, let cool slightly, then peel off the skins and discard the stems and seeds.
• Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 5 minutes until it softens.
• Stir in the minced garlic and cook for 1 minute until fragrant.
• Add the roasted peppers, diced tomatoes, cannellini beans, vegetable broth, oregano, salt, and black pepper to the pot.
• Bring the mixture to a simmer and cook for 10 minutes.
• Use an immersion blender to puree the soup until mostly smooth with a few small chunks remaining for texture.
• Ladle into bowls and top each serving with a few fresh basil leaves.

merknader

For a thicker soup, mash a few extra beans with a fork before adding them to the pot. Leftovers keep well in the fridge for three days and reheat gently on the stove with a splash of broth if needed. Skip the fresh basil if you do not have it on hand, or swap in a pinch of dried basil stirred in with the oregano.

Course: Soup
Cuisine: Mediterranean
Equipment: Baking sheet, Large pot, Immersion blender

Chilled Cucumber Avocado Gazpacho

This chilled soup blends cool cucumber with creamy avocado for a light meal that feels fresh on warm days. It works well as a quick lunch or starter when you want something satisfying without much effort.

The texture comes out silky from the avocado while the cucumber keeps it crisp and light. Bright lime and herbs add a clean flavor that pairs nicely with the mild base.

Chilled Cucumber Avocado Gazpacho

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Rett Soup

Kategori Mediterranean

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 2 large cucumbers, peeled and chopped
• 1 ripe avocado, pitted and peeled
• 1/2 cup plain low-fat Greek yogurt
• 2 tablespoons fresh lime juice
• 1 garlic clove, peeled
• 1/4 cup fresh mint leaves
• 1 cup cold vegetable broth
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• Extra diced cucumber for garnish

fremgangsmåte

 

• Add the chopped cucumbers, avocado, Greek yogurt, lime juice, garlic clove, mint leaves, vegetable broth, salt, and black pepper to a blender.
• Blend on high until the mixture turns completely smooth and no chunks remain.
• Taste the soup and adjust the salt or lime juice if needed for balance.
• Pour the soup into a large bowl or container and cover it.
• Place the bowl in the refrigerator for at least 30 minutes to chill thoroughly.
• Stir the soup before serving and divide it among four bowls.
• Top each serving with a spoonful of diced cucumber.

merknader

For the smoothest result, peel the cucumbers fully and use a ripe avocado. If the soup thickens after chilling, stir in a splash more cold broth to loosen it. The mint provides a gentle freshness that pairs with the cucumber, so avoid swapping it for stronger herbs.

Course: Soup
Cuisine: Mediterranean
Equipment: Blender, Large Bowl, Refrigerator

Curried Cauliflower and Chickpea Soup

This curried cauliflower and chickpea soup combines warm spices with simple vegetables for a filling bowl that stays light. It works well for lunch or a quick weeknight dinner when you want something hearty but still under 300 calories per serving.

The flavor profile is earthy and gently spiced, with curry powder and cumin giving depth while the cauliflower creates a smooth base. Chickpeas add protein and a bit of texture that keeps the soup satisfying.

Curried Cauliflower and Chickpea Soup

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Rett Soup

Kategori Indian

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 1 medium cauliflower, cut into florets
• 1 (15 oz) can chickpeas, drained and rinsed
• 1 yellow onion, diced
• 3 cloves garlic, minced
• 2 tablespoons curry powder
• 1 teaspoon ground cumin
• 4 cups low-sodium vegetable broth
• 1 tablespoon olive oil
• Juice of 1 lemon
• Fresh cilantro, for serving
• Salt and black pepper, to taste

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the diced onion and minced garlic and cook for 3 to 4 minutes until the onion softens.
• Stir in the curry powder and ground cumin and cook for 1 minute until the spices smell fragrant.
• Add the cauliflower florets and vegetable broth. Bring the mixture to a boil, then reduce heat and simmer for 15 minutes until the cauliflower is tender.
• Stir in the drained chickpeas and continue simmering for 5 more minutes.
• Use an immersion blender to puree the soup until mostly smooth, leaving a few chickpea pieces for texture. Stir in the lemon juice and season with salt and black pepper.
• Ladle the soup into bowls and top with fresh cilantro before serving.

merknader

For a thicker texture, blend the soup longer or reserve a few whole chickpeas to stir in at the end. If the curry flavor tastes too strong, add an extra squeeze of lemon to balance it. Leftovers keep well in the fridge for three days and reheat easily on the stovetop with a splash of broth to loosen the consistency.

Course: Soup
Cuisine: Indian
Equipment: Large Pot, Immersion Blender, Cutting Board, Knife

Italian Minestrone with Zucchini and Green Beans

This soup brings together fresh summer vegetables in a light broth that feels satisfying without weighing you down. It works well for lunch or a simple dinner when you want something warm but still healthy. The zucchini stays slightly firm while the green beans add a gentle crunch, and the beans give it just enough body.

The flavor stays bright from the tomatoes and herbs, with a clean finish from the vegetable broth. It is the kind of recipe you can make on a weeknight and still feel good about eating the next day.

Italian Minestrone with Zucchini and Green Beans

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Rett Soup

Kategori Italian

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 can (14.5 oz) diced tomatoes
• 1 zucchini, diced
• 8 ounces green beans, trimmed and halved
• 1 can (15 oz) cannellini beans, rinsed and drained
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• Salt and black pepper, to taste
• 2 tablespoons chopped fresh parsley

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Cook for 5 minutes until the vegetables begin to soften.
• Stir in the garlic and cook for 1 minute until fragrant. Pour in the vegetable broth and diced tomatoes. Bring the mixture to a simmer.
• Add the zucchini, green beans, oregano, and basil. Season with salt and black pepper. Simmer for 15 minutes until the vegetables are tender but not mushy.
• Stir in the cannellini beans and cook for another 5 minutes to warm them through. Taste and adjust seasoning if needed.
• Remove the pot from the heat and stir in the fresh parsley just before serving.

merknader

Cut the zucchini into slightly larger pieces than the carrots so it does not overcook during the simmer. If you want a thicker soup, mash a few of the cannellini beans against the side of the pot before adding them. Leftovers keep well in the fridge for three days and reheat gently on the stove without losing texture.

Course: Soup
Cuisine: Italian
Equipment: Large pot, Knife, Cutting board, Can opener

Ginger Carrot Soup with Fresh Herbs

This ginger carrot soup combines sweet carrots with a bright kick of fresh ginger. It works well for a quick weekday lunch or a light dinner when you want something warming yet easy to digest.

The finished soup has a smooth texture and a clean flavor profile. Fresh parsley and mint on top add color and a burst of herbal freshness without extra calories.

Ginger Carrot Soup with Fresh Herbs

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Rett Soup

Kategori American

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 1 pound carrots, peeled and sliced
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 4 cups low-sodium vegetable broth
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons fresh mint, chopped
• Salt and black pepper to taste

fremgangsmåte

 

• Place the onion, garlic, and ginger in a large pot with 1/2 cup of the vegetable broth. Cook over medium heat for 5 minutes until the onion softens.
• Add the sliced carrots and the remaining vegetable broth. Bring the mixture to a boil, then reduce to a simmer.
• Cover and cook for 20 minutes until the carrots are tender when pierced with a fork.
• Remove the pot from heat. Use an immersion blender to puree the soup until smooth. Season with salt and pepper.
• Ladle the soup into bowls and top each serving with the chopped parsley and mint.

merknader

For a stronger ginger flavor, add an extra teaspoon of grated ginger during the last five minutes of simmering. Leftovers keep in the fridge for three days and reheat well on the stovetop with a splash of broth to loosen the texture if needed.

Course: Soup
Cuisine: American
Equipment: Large pot, Immersion blender, Cutting board, Knife

Smoky Black Bean Soup with Corn and Cilantro

This soup combines earthy black beans with sweet corn for a filling bowl that still feels light. The smoked paprika gives it a warm, savory depth while fresh cilantro and lime add brightness at the end. It works well for weeknight dinners or meal prep when you want something quick and comforting.

The broth stays thin enough to sip but gains heartiness from the beans. Corn kernels provide little bursts of sweetness that balance the spices without overpowering them.

Smoky Black Bean Soup with Corn and Cilantro

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Rett Soup

Kategori Mexican

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 1 teaspoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 2 cans (15 oz each) black beans, rinsed and drained
• 4 cups low-sodium vegetable broth
• 1 1/2 cups frozen corn kernels
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• Salt and black pepper to taste

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the onion and garlic and cook for 3 to 4 minutes until the onion softens.
• Stir in the smoked paprika and cumin and cook for 30 seconds until fragrant.
• Add the black beans and vegetable broth. Bring the mixture to a simmer and cook for 10 minutes.
• Stir in the corn and continue simmering for 5 more minutes until the corn is heated through.
• Remove the pot from the heat. Stir in the cilantro and lime juice. Season with salt and black pepper to taste.

merknader

Mash a few beans against the side of the pot before adding the corn if you prefer a slightly thicker broth. Leftovers keep well in the fridge for up to four days and reheat easily on the stove with a splash of broth to loosen the texture. Skip the oil and saute the onion in a few tablespoons of broth instead if you want to reduce the fat further.

Course: Soup
Cuisine: Mexican
Equipment: Large pot, Wooden spoon, Ladle