15 Low-Calorie Soups Under 300 Calories (Cozy & Filling)

15 Low-Calorie Soups Under 300 Calories (Cozy & Filling)

There’s a specific kind of cold-weather hunger that only soup fixes. Not a salad kind of hunger. Not a smoothie kind of hunger. You want something warm, something you can eat slowly with a spoon, something that actually fills you up without leaving you rooting through the pantry an hour later.

The tricky part is that a lot of “healthy” soups either taste like flavored water or sneak in enough cream and cheese to double as dessert. These fifteen soups sit in a sweet spot: all of them come in under 300 calories per serving, and every single one is built to actually hold you over, thanks to real protein, fiber-rich vegetables, or beans doing the heavy lifting.

This isn’t a list of thin broths pretending to be dinner. It’s a mix of blended vegetable soups, brothy chicken soups, hearty bean soups, and a few unexpected combinations that punch well above their calorie count. Whether you’re trying to eat lighter this winter, recovering from holiday indulgence, or just want a rotation of low-calorie soup recipes that don’t feel like a diet, this list has something worth making tonight.

Why Soup Is One of the Easiest Ways to Eat Lighter

Soup has a built-in advantage that most low-calorie meals don’t: volume. When vegetables and broth make up most of a bowl, you’re eating a large portion of food for relatively few calories, and your stomach responds to volume, not just calorie count. That’s part of why soup-based meals tend to leave people feeling satisfied rather than shorted.

The other advantage is flexibility. Soup is one of the few dinners that reheats well, freezes well, and actually tastes better the next day once the flavors have had time to meld. That makes this list genuinely useful for meal prep, not just a one-night dinner idea.

A few notes before diving in. Broth-based soups (chicken, vegetable, minestrone-style) tend to be lowest in calories and highest in volume. Bean and lentil soups run a little higher in calories but bring more protein and fiber, which helps with staying power. Blended vegetable soups sit in the middle and feel indulgent even though they’re mostly vegetables. All three styles are represented here, so you’re not stuck eating the same texture every night.

Image Prompt: Overhead editorial food photograph of five different soups in white ceramic bowls arranged on a rustic wooden table, each soup a different color (orange butternut squash, green vegetable, red tomato, tan chicken broth, brown lentil), steam visibly rising from two of the bowls, linen napkins and a few whole vegetables scattered around, warm natural window light, cozy autumn atmosphere, shallow depth of field, Pinterest-friendly vertical composition with negative space at the top.

15 Low-Calorie Soups Under 300 Calories

1. Classic Chicken and Vegetable Soup

This is the soup you make when you want something familiar and a little medicinal-feeling, in the best way. Shredded chicken and a heap of vegetables make it filling without being heavy.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, diced
• 2 carrots, sliced
• 2 celery stalks, sliced
• 2 garlic cloves, minced
• 6 cups low-sodium chicken broth
• 2 cups shredded cooked chicken breast
• 1 cup diced zucchini
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley, chopped, for serving

Instructions

1. Heat the olive oil in a large pot over medium heat and sauté the onion, carrots, and celery for 5 minutes until softened.
2. Add the garlic and cook for 30 seconds until fragrant.
3. Pour in the chicken broth and add the thyme. Bring to a boil, then reduce to a simmer for 10 minutes.
4. Stir in the shredded chicken and zucchini, and simmer for another 8 minutes until the zucchini is tender.
5. Season with salt and pepper, and top with fresh parsley before serving.

Macros (per 1.5-cup serving, approximate)
Calories: approximately 190
Protein: approximately 22 g
Carbohydrates: approximately 9 g
Fat: approximately 6 g
Fiber: approximately 2 g

2. Butternut Squash and Ginger Soup

Naturally sweet and velvety without a drop of cream, this one leans on roasted squash for its richness. The ginger adds a warmth that makes it feel like the coziest thing in the world.

Ingredients

• 4 cups cubed butternut squash
• 1 tablespoon olive oil
• 1 small onion, chopped
• 1 tablespoon fresh ginger, grated
• 3 cups low-sodium vegetable broth
• 1/2 teaspoon ground cinnamon
• Salt and pepper to taste
• Plain Greek yogurt, for topping (optional)

Instructions

1. Toss the squash with the olive oil and roast at 400°F for 25 minutes, until fork-tender and lightly caramelized.
2. In a pot, sauté the onion over medium heat for 4 minutes, then add the ginger and cook for 1 minute.
3. Add the roasted squash and vegetable broth, and bring to a simmer for 10 minutes.
4. Blend the soup until smooth using an immersion blender, or carefully transfer to a countertop blender in batches.
5. Stir in the cinnamon, season with salt and pepper, and serve with a small dollop of Greek yogurt if desired.

Macros (per 1.5-cup serving, approximate)
Calories: approximately 150
Protein: approximately 3 g
Carbohydrates: approximately 28 g
Fat: approximately 4 g
Fiber: approximately 5 g

3. Hearty Lentil Soup with Cumin

Lentils are one of the best ingredients for a filling low-calorie soup because they bring both protein and fiber without needing meat. This version leans savory with cumin and a touch of lemon at the end.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 cup dried green or brown lentils, rinsed
• 5 cups low-sodium vegetable broth
• 1 cup diced tomatoes (canned or fresh)
• Juice of half a lemon
• Salt and pepper to taste

Instructions

1. Heat the olive oil in a pot and sauté the onion and carrots for 5 minutes.
2. Add the garlic and cumin, and cook for 1 minute until fragrant.
3. Stir in the lentils, broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 25 minutes, until the lentils are tender.
4. Stir in the lemon juice, and season with salt and pepper.
5. Serve warm, adding a splash of extra broth if the soup thickens too much on standing.

Macros (per 1.5-cup serving, approximate)
Calories: approximately 230
Protein: approximately 13 g
Carbohydrates: approximately 36 g
Fat: approximately 5 g
Fiber: approximately 9 g

Image Prompt: Close-up overhead shot of hearty lentil soup in a rustic stoneware bowl, visible lentils, diced carrots and tomatoes throughout, a lemon wedge resting on the side of the bowl, fresh cracked black pepper on top, warm kitchen lighting, wooden spoon resting beside the bowl, linen napkin, natural and appetizing styling, vertical composition.

4. Tomato Basil Soup (No Cream Needed)

A lightened-up version of the classic. Blending in a small amount of white beans gives it body and creaminess without needing heavy cream.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 28 oz canned crushed tomatoes
• 2 cups low-sodium vegetable broth
• 1/2 cup canned white beans, drained
• 1/4 cup fresh basil leaves, plus more for garnish
• Salt and pepper to taste

Instructions

1. Heat the olive oil in a pot and sauté the onion for 5 minutes until soft.
2. Add the garlic and cook for 30 seconds.
3. Stir in the crushed tomatoes, broth, and white beans. Simmer for 15 minutes.
4. Add the basil and blend the soup until smooth using an immersion blender.
5. Season with salt and pepper, and garnish with fresh basil before serving.

Macros (per 1.5-cup serving, approximate)
Calories: approximately 160
Protein: approximately 6 g
Carbohydrates: approximately 24 g
Fat: approximately 5 g
Fiber: approximately 6 g

5. Chicken Tortilla-Style Soup (Lightened Up)

All the flavor of a loaded tortilla soup, without frying anything. A handful of baked tortilla strips on top gives you the crunch without deep-frying.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 4 cups low-sodium chicken broth
• 1 cup diced tomatoes
• 1 cup shredded cooked chicken breast
• 1/2 cup corn kernels
• Juice of 1 lime
• 1 corn tortilla, cut into strips and baked until crisp
• Fresh cilantro, for topping

Instructions

1. Heat the olive oil and sauté the onion for 4 minutes, then add the garlic, chili powder, and cumin, cooking for 1 minute.
2. Add the broth and diced tomatoes, and bring to a simmer for 10 minutes.
3. Stir in the chicken and corn, and simmer for another 5 minutes.
4. Remove from heat and stir in the lime juice.
5. Top each bowl with crisp tortilla strips and fresh cilantro.

Macros (per 1.5-cup serving, approximate)
Calories: approximately 210
Protein: approximately 18 g
Carbohydrates: approximately 20 g
Fat: approximately 6 g
Fiber: approximately 3 g

6. Creamy Cauliflower Soup

This one tricks people every time. It tastes rich and almost potato-soup-like, but it’s just cauliflower, broth, and a little garlic doing all the work.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 medium head cauliflower, chopped into florets
• 4 cups low-sodium vegetable broth
• 2 tablespoons nutritional yeast or grated parmesan
• Salt and pepper to taste
• Chives, for garnish

Instructions

1. Sauté the onion in olive oil for 4 minutes, then add the garlic and cook for 30 seconds.
2. Add the cauliflower and broth, bring to a boil, then reduce heat and simmer for 15 minutes until the cauliflower is very soft.
3. Blend until smooth using an immersion blender.
4. Stir in the nutritional yeast or parmesan, and season with salt and pepper.
5. Garnish with chives and serve.

Macros (per 1.5-cup serving, approximate)
Calories: approximately 130
Protein: approximately 6 g
Carbohydrates: approximately 14 g
Fat: approximately 5 g
Fiber: approximately 5 g

7. White Bean and Kale Soup

A rustic, Italian-leaning soup that’s built for a cold weeknight. The beans give it enough substance that you won’t miss meat at all.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 garlic cloves, minced
• 2 cans (15 oz each) white beans, drained and rinsed
• 5 cups low-sodium vegetable broth
• 3 cups chopped kale, stems removed
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Grated parmesan, for topping (optional)

Instructions

1. Sauté the onion and carrots in olive oil for 5 minutes, then add the garlic and cook for 30 seconds.
2. Add the white beans, broth, and oregano. Bring to a simmer for 15 minutes.
3. Use a fork or immersion blender to mash about a quarter of the beans right in the pot, which thickens the broth naturally.
4. Stir in the kale and cook for 5 minutes until wilted.
5. Season with salt and pepper, and top with parmesan if using.

Macros (per 1.5-cup serving, approximate)
Calories: approximately 220
Protein: approximately 12 g
Carbohydrates: approximately 33 g
Fat: approximately 5 g
Fiber: approximately 9 g

Image Prompt: Rustic overhead photograph of white bean and kale soup in a shallow terracotta bowl, visible white beans and dark green kale throughout a light broth, a slice of crusty bread resting on the side, olive oil drizzle visible on top, warm rustic wooden table background, natural window light, cozy Italian kitchen atmosphere, vertical Pinterest-style composition.

8. Egg Drop Soup with Vegetables

Light, fast, and genuinely low in calories, this is the soup to make when you want something warm in under 15 minutes. Adding vegetables turns the classic version into an actual meal.

Ingredients

• 4 cups low-sodium chicken or vegetable broth
• 1 cup sliced mushrooms
• 1 cup baby spinach
• 2 eggs, beaten
• 1 tablespoon cornstarch mixed with 2 tablespoons water
• 1 tablespoon soy sauce (or tamari for gluten-free)
• 1 green onion, sliced
• A few drops of sesame oil (optional)

Instructions

1. Bring the broth to a simmer and add the mushrooms, cooking for 4 minutes.
2. Stir in the cornstarch slurry and soy sauce, and simmer until slightly thickened, about 2 minutes.
3. Reduce heat to low and slowly drizzle in the beaten eggs while stirring gently in one direction to create ribbons.
4. Add the spinach and stir just until wilted.
5. Top with green onion and a few drops of sesame oil before serving.

Macros (per 1.5-cup serving, approximate)
Calories: approximately 120
Protein: approximately 9 g
Carbohydrates: approximately 8 g
Fat: approximately 6 g
Fiber: approximately 1 g

9. Turkey and Vegetable Chili-Soup Hybrid

Not quite chili, not quite soup, this one lands somewhere in between and works well for anyone who wants a heartier bowl without the extra calories a full chili usually carries.

Ingredients

• 1 tablespoon olive oil
• 1 pound lean ground turkey
• 1 onion, diced
• 1 bell pepper, diced
• 2 garlic cloves, minced
• 1 tablespoon chili powder
• 1 can (15 oz) diced tomatoes
• 1 can (15 oz) black beans, drained and rinsed
• 2 cups low-sodium chicken broth
• Salt and pepper to taste

Instructions

1. Brown the ground turkey in olive oil over medium-high heat, breaking it apart as it cooks, about 6 minutes.
2. Add the onion and bell pepper, and cook for 5 minutes until softened.
3. Stir in the garlic and chili powder, cooking for 1 minute.
4. Add the diced tomatoes, black beans, and broth. Bring to a simmer for 15 minutes.
5. Season with salt and pepper, and let sit for 5 minutes before serving so the flavors settle.

Macros (per 1.5-cup serving, approximate)
Calories: approximately 260
Protein: approximately 24 g
Carbohydrates: approximately 22 g
Fat: approximately 8 g
Fiber: approximately 7 g

10. Miso Vegetable Soup

A quick, umami-rich soup that feels nourishing without any heaviness. This is a good option when you want something warm but not a full production.

Ingredients

• 4 cups low-sodium vegetable broth
• 3 tablespoons white or yellow miso paste
• 1 cup sliced shiitake mushrooms
• 1/2 cup cubed firm tofu
• 1 cup baby bok choy, chopped
• 1 green onion, sliced
• 1 teaspoon grated ginger

Instructions

1. Heat the broth with the ginger over medium heat until warm but not boiling.
2. Whisk a small ladle of the warm broth into the miso paste in a separate bowl to dissolve it smoothly, then stir it back into the pot.
3. Add the mushrooms and simmer for 5 minutes.
4. Add the tofu and bok choy, cooking for another 3 minutes until the bok choy wilts.
5. Top with sliced green onion and serve immediately, avoiding a hard boil once the miso is added so its flavor stays intact.

Macros (per 1.5-cup serving, approximate)
Calories: approximately 110
Protein: approximately 8 g
Carbohydrates: approximately 10 g
Fat: approximately 4 g
Fiber: approximately 2 g

11. Roasted Red Pepper and Tomato Soup

Slightly smoky, a little sweet, and a nice change of pace from the standard tomato soup. Roasting the peppers first adds a depth you can’t get from just simmering them.

Ingredients

• 3 red bell peppers, halved and seeded
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 2 cups canned crushed tomatoes
• 2 cups low-sodium vegetable broth
• 1 teaspoon smoked paprika
• Salt and pepper to taste

Instructions

1. Roast the bell peppers cut-side down at 425°F for 20 minutes, until the skins blister.
2. Once cool enough to handle, peel off the skins and roughly chop the peppers.
3. Sauté the onion in olive oil for 5 minutes, then add the garlic and smoked paprika, cooking for 1 minute.
4. Add the roasted peppers, crushed tomatoes, and broth. Simmer for 15 minutes.
5. Blend until smooth, season with salt and pepper, and serve.

Macros (per 1.5-cup serving, approximate)
Calories: approximately 140
Protein: approximately 4 g
Carbohydrates: approximately 20 g
Fat: approximately 5 g
Fiber: approximately 5 g

Image Prompt: Vibrant overhead food photograph of roasted red pepper and tomato soup in a white bowl, deep orange-red color visible, a swirl of Greek yogurt on top with a few basil leaves, roasted pepper pieces visible around the bowl for styling, bright natural light, clean modern kitchen countertop background, crisp editorial food photography, vertical composition with space for text overlay.

12. Moroccan-Spiced Chickpea Soup

Warm spices like cinnamon and cumin make this soup taste more complex than the ingredient list suggests. Chickpeas keep it filling and give it a slightly nutty bite.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon turmeric
• 2 cans (15 oz each) chickpeas, drained and rinsed
• 1 cup diced tomatoes
• 4 cups low-sodium vegetable broth
• Salt and pepper to taste

Instructions

1. Sauté the onion and carrots in olive oil for 5 minutes, then add the garlic and spices, cooking for 1 minute until fragrant.
2. Add the chickpeas, tomatoes, and broth. Bring to a simmer for 20 minutes.
3. For a thicker texture, mash about a third of the chickpeas directly in the pot.
4. Season with salt and pepper.
5. Serve with a squeeze of lemon if you have one on hand, which brightens the warm spices nicely.

Macros (per 1.5-cup serving, approximate)
Calories: approximately 240
Protein: approximately 11 g
Carbohydrates: approximately 38 g
Fat: approximately 6 g
Fiber: approximately 9 g

13. Broccoli Cheddar Soup (Lightened)

A better-for-you take on the classic, using less cheese and more broccoli than a typical version, plus a bit of blended cauliflower to build creaminess.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 4 cups chopped broccoli florets
• 1 cup chopped cauliflower
• 3 cups low-sodium vegetable broth
• 1 cup shredded sharp cheddar cheese
• Salt and pepper to taste

Instructions

1. Sauté the onion in olive oil for 4 minutes, then add the garlic and cook for 30 seconds.
2. Add the broccoli, cauliflower, and broth. Simmer for 15 minutes until very tender.
3. Blend about half the soup until smooth, then stir it back in with the remaining chunky half for texture.
4. Remove from heat and stir in the cheddar until melted.
5. Season with salt and pepper, and serve right away while the cheese is fully melted.

Macros (per 1.5-cup serving, approximate)
Calories: approximately 210
Protein: approximately 12 g
Carbohydrates: approximately 14 g
Fat: approximately 12 g
Fiber: approximately 4 g

14. Shrimp and Vegetable Soup

Shrimp cooks fast, which makes this one of the quickest protein-forward soups on the list. Good for a night when you forgot to plan dinner but still want something substantial.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 1 red bell pepper, diced
• 2 garlic cloves, minced
• 4 cups low-sodium seafood or vegetable broth
• 1 cup diced tomatoes
• 3/4 pound medium shrimp, peeled and deveined
• 1 cup chopped spinach
• Juice of half a lime
• Red pepper flakes (optional)

Instructions

1. Sauté the onion and bell pepper in olive oil for 5 minutes, then add the garlic and cook for 30 seconds.
2. Add the broth and diced tomatoes, and simmer for 10 minutes.
3. Add the shrimp and cook for 3 to 4 minutes, just until pink and opaque, being careful not to overcook.
4. Stir in the spinach until wilted, about 1 minute.
5. Finish with lime juice and a pinch of red pepper flakes if you like a little heat.

Macros (per 1.5-cup serving, approximate)
Calories: approximately 180
Protein: approximately 22 g
Carbohydrates: approximately 10 g
Fat: approximately 5 g
Fiber: approximately 2 g

15. Vegetable Minestrone

A classic for a reason. Loaded with vegetables and a small amount of pasta or beans, this soup is easy to adjust based on whatever vegetables need to get used up in your fridge.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 garlic cloves, minced
• 1 can (15 oz) diced tomatoes
• 5 cups low-sodium vegetable broth
• 1 cup diced zucchini
• 1/2 cup small pasta (such as ditalini) or 1 cup canned white beans
• 1 cup chopped green beans
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• Grated parmesan, for topping (optional)

Instructions

1. Sauté the onion, carrots, and celery in olive oil for 6 minutes, then add the garlic and cook for 30 seconds.
2. Add the diced tomatoes, broth, and Italian seasoning. Bring to a boil.
3. Stir in the pasta (or beans) and green beans, and simmer for 10 to 12 minutes, until the pasta is tender.
4. Add the zucchini during the last 5 minutes of cooking so it doesn’t turn mushy.
5. Season with salt and pepper, and top with parmesan if desired.

Macros (per 1.5-cup serving, approximate)
Calories: approximately 190
Protein: approximately 8 g
Carbohydrates: approximately 28 g
Fat: approximately 5 g
Fiber: approximately 6 g

Storage, Freezing, and Reheating Tips

Most of these soups hold up well in the fridge for 3 to 4 days in an airtight container. I use stackable glass meal-prep containers for batches like this, mainly because they don’t hold onto tomato-based stains the way plastic does and they go straight from fridge to microwave.

For freezing, broth-based and bean-based soups freeze beautifully for up to 3 months. The exceptions are anything with dairy or eggs, like the broccoli cheddar or egg drop soup, since those can separate or turn grainy after thawing. If you want to freeze a big batch of minestrone or lentil soup, slightly undercook any pasta first, since it continues to soften once reheated.

When reheating from frozen, thaw overnight in the fridge when possible rather than microwaving straight from frozen, which helps the vegetables keep their texture instead of turning to mush.

How to Make These Soups Fit Your Week

You don’t need to cook all fifteen. Pick three or four that sound good, double the batch, and you’ve got lunches covered for most of the week without repeating the same flavor every day.

If you’re new to lower-calorie cooking, start with the ones that use ingredients you already buy regularly, like the chicken vegetable soup or minestrone, before branching into the miso or Moroccan chickpea versions. Building confidence with a familiar recipe makes it easier to try something new later.

A few practical swaps worth knowing:

• Swap chicken broth for vegetable broth in almost any recipe here to make it vegetarian.
• Swap regular pasta for whole wheat or chickpea pasta in the minestrone for extra fiber.
• Leave out the cheese in the broccoli cheddar or cauliflower soups if you want to shave off additional calories, though the texture will be a touch less rich.

According to guidance from the Harvard T.H. Chan School of Public Health, building meals around vegetables, legumes, and lean protein can support a balanced approach to eating without requiring extreme restriction, which lines up well with how this whole list is built.

Keep in mind that all the calorie and macro numbers listed here are approximate estimates. Actual values will shift depending on the specific brands you use, how much broth you add, and how generous your portions are. If you’re tracking closely, it’s worth running your exact ingredients through a nutrition calculator.

Final Thoughts

Fifteen soups is enough to get you through weeks of dinners without ever feeling like you’re eating the same bowl twice. Some lean on beans and lentils for staying power, some lean on lean protein like chicken and shrimp, and a couple are just clever vegetable blends that taste far richer than their ingredient list suggests.

Pick one that sounds good tonight, make a double batch, and let the rest of the week take care of itself. That’s really the whole appeal of a good soup rotation: a little effort upfront buys you several easy, satisfying dinners later.