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.

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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.

Get the recipe for Chicken Zoodle Soup.

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Copycat Olive Garden Pasta Fagioli

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Craving Olive Garden but don't want to leave the house? You can make this copycat Pasta Fagioli, one of their most popular dishes. A benefit of cooking this at home—aside from not having to leave the comfort of your kitchen—is that it's a much healthier version than what you'd get in the restaurant.

Get the recipe for Pasta Fagioli.

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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Instant Pot Chicken and Rice 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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Beef Barley Soup

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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.

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17 Best Soup Recipes For Weight Loss (2024)

FAQs

What is the best soup to eat to lose weight? ›

  • Spicy Weight-Loss Cabbage Soup. 1 hr.
  • Creamy Cucumber Soup. 35 mins.
  • Roasted Cauliflower & Potato Curry Soup. 1 hr 30 mins.
  • White Bean Soup with Pasta. 25 mins.
  • White Bean-Sausage Soup. 30 mins.
  • Vegan Weight-Loss Lentil Soup. 1 hr.
  • Chicken & Spinach Soup with Fresh Pesto. 30 mins.
  • Slow-Cooker Chicken & Chickpea Soup. 4 hrs 20 mins.

Which soup is best for lose belly fat? ›

Top 7 Soups that Help to Burn Belly Fat
  • Butternut squash soup contains beta-carotene, aids in metabolism, and the reduction of belly fat.
  • Chickpea soups are high in protein, fiber, and iron. ...
  • Tomato soup contains lycopene, an antioxidant related to a reduction in belly fat.
Aug 26, 2023

What is the 1 week soup only diet? ›

One of the most popular soup diets, the cabbage soup diet is a 7-day eating plan that involves eating a chicken- or vegetable-broth-based soup that contains cabbage and other low carb vegetables. In addition to cabbage soup, you can also have one or two other low calorie foods, such as skim milk or leafy greens.

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

The Cabbage Soup Diet is referred to as a rapid weight loss 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.

Will I lose weight if I eat soup everyday? ›

Eating soup may help increase satiety and help you stay full, which might allow you to eat less overall. 1 While this may lead to weight loss, there is no evidence that a soup-only diet could effectively support long-term weight management.

Can you lose belly fat by eating soup? ›

A classic chicken noodle soup is a comforting antidote when you catch a cold, but it can be so much more than that, too. This particular homemade recipe can aid in your belly fat loss goals because it keeps the calories low while still providing protein from the chicken and fiber from the vegetables.

Which soup is best for weight loss at night? ›

Some of the top soups to consider adding to your weight loss diet are listed below.
  • Vegetable and Garlic Soup. ...
  • Moong Dal and Carrot Soup. ...
  • Tomato Soup. ...
  • Spinach Soup. ...
  • Bean and Broccoli Soup. ...
  • Corn and Carrot Soup. ...
  • Chicken Soup. ...
  • Clear Vegetable Soup.
Aug 7, 2023

How much weight can you lose eating 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.

Is pasta good for you to lose weight? ›

Dietitians and other health care professionals should consider pasta as a low-glycemic carbohydrate option within the context of a healthy diet or a weight loss/weight maintenance diet.

What happens if I only eat soup for 2 weeks? ›

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 lose weight after 50? ›

The diet calls for having soup three to five meals a day and adding vegetables to help cleanse and detox your system. The weight loss occurs by cutting calories from fat and likely from carbohydrates.

Can you lose weight by just eating chicken soup? ›

There is no conclusive scientific evidence to suggest that chicken soup has any special weight loss benefits compared to other soups. However, chicken soup can be a healthy and satisfying low-calorie meal option that can help support weight loss goals when combined with a balanced diet and regular exercise.

What is the Dolly Parton diet? ›

You may have heard of something called the Dolly Parton Diet — which consists of eating cabbage soup (yes, cabbage soup!) as your main meals along with fruit and vegetables. It's also known as the TWA Stewardess Diet and, well, the Cabbage Soup Diet.

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.

Does cabbage soup really help you lose weight? ›

Some people may lose weight using the cabbage soup diet. However, there is no scientific evidence to support the diet's suitability for healthy weight loss. The cabbage soup diet is a diet fad that became popular in the 1980s. It involves eating primarily cabbage soup for 1 week.

Is there a soup diet to lose weight? ›

Devotees like the soup diet because it's super-low in calories. But it's not the kind of thing you're supposed to do forever. Instead, the soup diet is really just intended to be a quick way to lose a few pounds or jumpstart a more sustainable weight-loss diet. Most people only follow it for seven to 10 days.

Are all soups good for weight loss? ›

Soups can be a healthy part of a weight loss diet, but not all soups are created equal. Some soups can be high in calories, fat, and sodium. Others can be low in calories and nutrients.

When should I eat soup to lose weight? ›

A study published in the journal Appetite found that when people ate a low-calorie soup (about 130 calories for women and 170 for men) before lunch, they naturally consumed about 20% fewer calories overall—but didn't feel less full. And no, not just any appetizer will do.

Is Campbell's soup good for weight loss? ›

In a study conducted in France, people who ate soup more frequently had better quality diets with higher intakes of fiber, vitamin A and C and lower intake of fat. Campbell's soups provide taste, variety and satisfaction, which are important to developing any type of long-term weight management plan.

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