Behold the magic of soup! Not only is soup delicious and bursting with healthy, flavorful ingredients, but most soup recipes come together easily, with little effort. As a bonus, healthy soup recipes usually freeze and reheat beautifully, so you can easily double a batch--your future self will thank you!
Below, we’ve rounded up our top ten healthy soup recipes from some of our favorite bloggers and celebrity chefs. Some recipes are vegetarian and vegan, and some are paleo or Whole30 compliant, but you won’t know the difference because all are packed with tried and true flavors you’ll want to make right away.
Plus, we’re including a short guide on finding the best healthy soup recipes and learning to make a healthy soup, without a recipe. Ready to start your soup? Grab your aprons and let’s get started!
How We Chose Our Ratings
We’ll be honest--it was difficult to stick to just ten soups! It turns out; there are tons of healthy soup recipes just waiting for us to make. However, in the interest of making things easy for you, the recipes we’ve chosen have received reliably good ratings and often have been made many, many times by people all over the world.
You can be positive that the recipes we’re sharing won’t be duds.
The Top 10 Healthy Soup Recipes
1. 30 Minute Turkey Meatball and Kale Soup (Savory Lotus)
With more than four thousand pins on Pinterest, there’s no way this gluten-free, dairy-free, paleo soup can let us down. Recipe creator and food blogger Katja has you make delicious low-fat turkey meatballs from ground turkey, an egg, and a non-grain flour like almond or cassava, and fresh herbs, salt and pepper.
After lightly frying the meatballs in a frying pan using a good-for-you fat such as coconut oil, the soup will come together in just a few minutes with just onions, carrots, broth, and kale.
What’s so healthy about this soup? For starters, it’s clean. No sugar or processed ingredients here, and you get all the health benefits of kale, one of the most potent superfoods you probably haven’t been brave enough to try yet. If you had tried kale before and didn’t like it, try it again in this soup. Something about the bright greens softened in a flavorful, salty broth makes it delicious!
2. Moroccan Chickpea Vegetarian Stew (The Life Jolie)
Remember Morgan Spurlock, the director and principal actor of the documentary Super Size Me? Spurlock became famous for eating nothing but McDonald’s for one month. To get healthy after the project, his wife, a holistic chef, fed him recipes like Moroccan Chickpea Vegetarian Stew.
The stew works as a gentle detox and health rejuvenator for several reasons. First, it’s meatless. Meat can be hard for your body to digest and there’s also lots of evidence that points to all sorts of health problems from ingesting animal products. Plus, the recipe calls for turmeric, which has powerful anti-inflammatory properties and can help your body heal.
Spoon this deliciously spiced stew over brown rice or simply eat it plain with a handful of cilantro on top.
3. Thai Chicken Zoodle Soup (All Day I Dream About Food)
If you haven’t experienced the wonders of zoodles yet, you’re in for a treat with this exotic Thai-inspired recipe! Zoodles are thin zucchini “noodles” made with a spiralizer. They have consistency and texture similar to pasta but are low-carb and naturally gluten-free. They’re also a fun way to get extra vegetables into your diet, which is exactly what happens in this soup.
You’ll combine the mouth-watering, traditional flavors of green curry paste, coconut milk, fish sauce, and cilantro, with chicken thighs and zoodles. The result is rich, satisfying, and delicious--and utterly healthy.
4. Weekday Vegetable Soup (101 Cookbooks)
Don’t let the somewhat boring name fool you here--Weekday Vegetable Soup from cookbook author extraordinaire Heidi Swanson is one of the most valuable healthy soup recipes to have in your arsenal! Heidi writes, “When you invest the time to make a pot of soup, it rewards you with days of effortless, nutritious, substantial meals. It saves us from eating lunch out more than we'd like.”
You’ll start with red onion, notable for its distinct flavor, different than the standard white onion you’re used to using, as well as leeks, celery, caraway seeds, chili flakes, and crushed tomatoes. If this sounds like a surprising yet simple way to start soup, you’re right! Heidi adds beans to the recipe for fiber, substance, and protein, plus a large handful (a cup, to be precise) of fresh basil leaves to add a summery punch.
If this recipe doesn’t have you convinced that healthy soup recipes can also be sophisticated, we probably can’t help you.
5. Gluten-Free Garden Minestrone (A Healthy Life for Me)
If you love minestrone but are ready for a lighter, gluten-free take on the concept, this recipe from A Healthy Life for Me will be just the ticket. It’s low in calories but high in nutrient-rich vegetables like spinach, peas, and zucchini.
Plus, you’ll be able to enjoy the underrated savory goodness of leeks.
The recipe starts with a punch--dice and saute two slices of uncured bacon. This small amount of bacon goes a long way, bringing a rich, salty aroma to the vegetables that will follow it. Almost everything else in the recipe has zero fat, so it’s important to add some for the taste. We can’t wait to have a pot of this goodness simmering on the back of the stove! s
6. Skinny Cheesy Enchilada Soup
If you’re looking for healthy soup recipes that remind you of more decadent dishes, Skinny Cheesy Enchilada Soup from Domestic Superhero might make you forget that it’s skinny! It’s meat-free, to cut down on calories, and it calls for light cheese and sour cream.
Thanks to fire-roasted tomatoes, enchilada sauce, cumin, and other delicious ingredients, you’ll be so enraptured with each bite of enchilada heaven, you won’t notice the loss of full-fat dairy or meat. The protein in this dish comes from beans. The recipe suggests using great Northern beans and black beans, and using canned beans makes this recipe come together quickly.
Plus, beans are high in fiber, making them a great choice if you’re trying to lower your cholesterol or improve your heart health. Spoons up!
7. Low-Calorie Spicy Cabbage Soup (Oatmeal With a Fork)
Cabbage might not be the ingredient you think of when you imagine soup, but it should be! This recipe is delicious and packed with inflammation-busting, vitamin-packed cabbage. If you need to reset after a splurge weekend or are just feeling achy and tired, this soup will be a nourishing treat to your whole body.
Cabbage has high levels of Vitamin K and Vitamin C, both of which are important in helping your body’s immune system protect you from dangerous pathogens like bacteria. Cabbage is also very high in fiber and is loaded with antioxidants, powerful compounds that help protect your body from free radical damage.
Plus, the ingredients couldn’t be simpler. You’ll combine staples like onion, bell pepper, carrot, celery, and garlic with a bay leaf, cabbage, tomato puree, and water or broth for a savory recipe that comes together in less than half an hour.
8. Creamy Asparagus Pea Soup (Minimalist Baker)
The Minimalist Baker is famous for plant-based recipes that require less than ten ingredients and come together in one bowl or less than half an hour. So, when they share a new soup recipe, we take note, because we expect it to be healthy, delectable, and easy to prepare.
Creamy Asparagus Pea Soup doesn’t disappoint! Asparagus is one of our favorite healthy soup recipe ingredients, and not just because it’s delicious. It’s loaded with vitamins, fiber, and folate, and even trace minerals like chromium, which plays a vital role in managing blood sugar.
Roasting these delicious green stalks brings out their sweetness, and you’ll puree the whole soup (made with shallots, peas, garlic, and a touch of almond milk) into a thick, creamy texture that we can’t get enough of.
9. Chicken Quinoa Soup (Happy Healthy Mama)
This recipe is for those who love the buttery goodness of chicken soup but don’t want the extra calories and lack of nutrients from the noodles. Instead, Happy Healthy Mama uses quinoa in this recipe, satisfying our longing for carrots, noodles, chickens, and a gentle broth, while loading us up with all the benefits of this ancient grain!
Quinoa is packed with protein and fiber, making it an excellent choice whether you’re trying to manage your blood sugar levels, lower your cholesterol, or lose weight.
Since you’re already using cooked chicken, this recipe comes together quickly, so it’s perfect if you feel a cold coming on or if you need a quick weeknight dinner.
10. Easy 30 Minute Black Bean Soup (Perfection Pending)
The best healthy soup recipes are the ones that can be whipped up from items you already have in your pantry. The more likely you are to have the ingredients on hand, the more likely you are to choose to eat at home instead of racing through the drive-thru--because we all know how difficult it is to eat healthy when you’re eating out!
This Easy 30 Minute Black Bean Soup hits all the right notes for us--it’s easy to make with ingredients you have on hand, and it’s delicious! The cumin and garlic pair naturally with the black beans, while the addition of Rotel adds a pleasant kick.
This recipe’s secret ingredient is Worcestershire sauce, which gives it a delicious tang without adding more heat!
The Maker’s Guide to Healthy Soup Recipes
It’s hard not to love a good soup! For starters, healthy soup recipes are endlessly customizable. Does the soup call for leeks, but you’re out? Try onions! Does the soup call for cumin? Try adding coriander, too, as it’s a natural flavor pair and provides a delicious, smokey undertone.
You can also try switching up the flavors in some of your favorite standbys. Chicken noodle soup (or the Chicken Quinoa Soup we mentioned earlier!) can benefit from a helping of Herb de Provence, a delicious flavoring straight from the fields of Provence, France.
Finding an existing healthy soup recipe doesn’t have to be difficult too. More and more recipes are featuring fresher, cleaner ingredients that eschew processed standbys for the bountiful nutrients of vegetables and healthy fats like coconut milk and olive oil.
It’s also easy to tweak a favorite soup; use your favorite beans in place of chicken or beef, or try adding mushrooms to give your soup the umami flavor you’re used to getting from the meat. Adding homemade bread or crunchy, garlicky croutons usually takes the flavor profile of any soup up by about fifty points--try it and see!
If you’d like to make sure you’re ready at all times to make a delicious bowl of healthy soup, here are some ingredients to keep stocked in your pantry: