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16 Filling Low Calorie Soups (300 kcal & 10g+ Protein)

I guarantee there are few things that will make you feel cosier this winter than hunkering down with one of these homemade, low calorie soups for dinner.

Filling Low Calorie Soups | Hurry The Food Up

While soups are a great weight-loss friendly meal year round, something about making vegetable soup from scratch during the colder months just feels different.

So, what are the criteria for these low calorie soup recipes? 

  • They all sit around the 300 kcal mark
  • They have around 10g (or more where possible) of protein
  • Each has less than 10g of saturated fat
  • Each has upwards of 5g of fibre 
  • All veggie or vegan soup!

What’s not to like?
If you’re on the hunt for more great weight loss recipes, check out our free weight loss meal plan!

Introducing 16 of the cosiest low calorie soups

From lentil soup to pumpkin soup to even pear soup, these low-calorie soup recipes will have you feeling contented and cozy while reaching your weight loss goals.

Soups are a great way to meal prep, since they store so well in the fridge and can be enjoyed again for lunch or dinner throughout the week – so let’s get cooking!

1. Easy Broccoli & Cauliflower Soup

Check out the recipe here
4.59 from 120 votes
Protein: 15g
Calories: 258kcal
Ready in:25 minutes
Recipe by: HurryTheFoodUp

Bonus: colourful, packed with veg, make it vegan with dairy alternatives

Make the most out of your veg with this Broccoli and Cauliflower Soup, since it’s tasty, easy, healthy, full of vitamins and only five mins to prep!

2. Harira

Check out the recipe here
5 from 3 votes
Protein: 22g
Calories: 444kcal
Ready in:30 minutes

Bonus: vegan, high in fibre, warming

This Morrocan inspired soup is packed full of fresh herbs and is as delicious as it is comforting, plus it’s high in fibre and healthy too!

3. Pea and Mint Soup

Check out the recipe here
4.83 from 45 votes
Protein: 16g
Calories: 342kcal
Ready in:20 minutes
Recipe by: HurryTheFoodUp

Bonus: vegan, warming, low calorie but high protein

On the search for a quick, tasty homemade soup recipe? This pea and mint soup is deliciously easy and vegan too! Use an immersion blender for the silkiest texture!

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4. Vegetarian Mushroom Soup

Check out the recipe here
4.62 from 18 votes
Protein: 20g
Calories: 292kcal
Ready in:20 minutes
Recipe by: HurryTheFoodUp

Bonus: speedy, make it vegan with coconut milk, wintery

This Vegetarian Mushroom Soup is quick, creamy, delicious, and best of all, throw it in a slow cooker or an instant pot for the least high pressure way to cook dinner

No ratings yet
Prep Time:5 minutes
Cook Time:15 minutes
Total Time:20 minutes
Servings:2 people


  • 1 small onion
  • 1 clove garlic
  • 1 tbsp olive oil
  • 8.5 oz mushrooms (roughly chopped)
  • 2 cups vegetable broth
  • ½ cup low fat Greek Yogurt
  • Salt and pepper to taste
  • 1 tbsp parsley, fresh (or try something new: coriander, thyme, rosemary, garlic and ginger all pair
  • 2 slices wholegrain bread


  • Dice then fry the onion in a pot on a low heat until it starts to turn clear, roughly 3-5 minutes.
    1 small onion, 1 tbsp olive oil
  • Slice the garlic and add them to the pot just a minute after the onions.
    1 clove garlic
  • In the meantime wash and pat dry the mushrooms (or spin in a salad spinner).
    8.5 oz mushrooms
  • Chop the mushrooms and add them to the pot. Let it simmer for about 3 minutes stirring occasionally.
  • Add the broth to the pot.
    2 cups vegetable broth
  • Cook until mushrooms are soft, around 10 minutes. To make a smooth soup you can use a hand blender here. Give it a blitz inside the pot.
  • Add salt and pepper and any optional herbs.
    Salt and pepper to taste, 1 tbsp parsley, fresh
  • Add yogurt and take off heat. Stir well.
    ½ cup low fat Greek Yogurt
  • Serve with wholemeal bread if wanted.
    2 slices wholegrain bread
  • That’s it, woohooo!


Nutri info: 
This mushroom soup works great as an appetizer. In that case 2 servings will easily be enough for 4 people.
If freezing, don’t add cream until reheating.
To make a thicker soup add more mushrooms, to make a thinner soup add more stock.
IF YOU LIKED THIS RECIPE: there are many more lovely soups out there! An all time favourite is this African Peanut Soup (check out those crazy reviews!). This Spicy Vegan Black Bean Soup is an absolute beast too. In fact, here’s a whole page of goodies!


Nutrition Facts
16 Filling Low Calorie Soups (300 kcal & 10g+ Protein)
Amount per Serving
% Daily Value*
Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.
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5. Zucchini (Courgette) Basil Soup

Check out the recipe here
4.34 from 3 votes
Protein: 19g
Calories: 408kcal
Ready in:30 minutes
Recipe by: Abril Macías

Bonus: big on flavour, really quick

Searching for a vegetarian soup recipe that’s big on health benefits & low on calories? Try this zucchini (courgette) basil soup!

6. Healthy Sweet Potato Soup

Check out the recipe here
4.78 from 27 votes
Protein: 8g
Calories: 334kcal
Ready in:30 minutes
Recipe by: HurryTheFoodUp

Bonus: vegan, potato soup with a twist, low fat

Seriously tasty sweet potato soup with a twist (hint: peanut butter and low sodium soy sauce) – one of my favourite healthy recipes!

7. Creamy Tomato Basil Soup

Check out the recipe here
4.67 from 9 votes
Protein: 15g
Calories: 274kcal
Ready in:30 minutes
Recipe by: HurryTheFoodUp

Bonus: high protein, use dairy alternatives to make it vegan

Easy and Creamy Tomato Basil Soup, perfect for a cool winter or hot summer. Use sour cream or yoghurt for creaminess and check out the full recipe for all my tips and tricks for the perfect soup in less than half an hour!

8. Lean Kohlrabi Carrot Soup

Check out the recipe here
4.83 from 17 votes
Protein: 8g
Calories: 263kcal
Ready in:30 minutes

Bonus: not your usual carrot soup, add green beans and bell peppers for extra veg

This lean Kohlrabi Carrot Soup is vegetarian, healthy and easy to make – one of the tastiest low carb soup recipes!

9. The Best Pumpkin Carrot Soup

Check out the recipe here
4.80 from 15 votes
Protein: 7g
Calories: 281kcal
Ready in:30 minutes
Recipe by: Heiko & HurryTheFoodUp

Bonus: use veg or chicken broth if not veggie, upgraded carrot soup

Take your soups to the next level with this quick but quality pumpkin and carrot soup recipe (then try out the 25 other pumpkin soups we have!). No more run of the mill soup for you!

10. Low Calorie Beetroot Soup

Check out the recipe here
5 from 4 votes
Protein: 21g
Calories: 413kcal
Ready in:35 minutes
Recipe by: Abril Macías

Bonus: use a pressure cooker for minimal effort, make it vegan with dairy alternatives

Looking for a light but filling soup to warm your belly this winter? Try our beetroot soup, topped with crunchy chickpeas!

11. Curried Butternut Squash & Coconut Soup

Check out the recipe here
4.79 from 19 votes
Protein: 13g
Calories: 378kcal
Ready in:30 minutes
Recipe by: HurryTheFoodUp

Bonus: vegan, perfect for fall/autumn

A delicious blend of coconut sweetness and curried squash make this low calorie soup an absolute fall treat.

12. Carrot and Red Lentil Soup

Protein: 18g
Calories: 279kcal
Ready in: 40 mins
Recipe by: TheVeganLunchBox
Bonus: vegan, high protein, hearty

A simple recipe for a hearty and healthy pot of grated carrot & red lentil soup with cabbage. Filling and delicious.

13. Lentil Tortilla Soup

Protein: 13g
Ready in: 25 mins
Recipe by: LoveFromTheTable
Bonus: fresh vegetables, chili powder, lentils for protein

Lentil tortilla soup is a delicious vegetarian soup that is hearty and soul-warming. Perfect for cool fall days, this great recipe is an easy weeknight meal that has so much flavour!

14. Moroccan Sweet Potato Soup

Protein: 10g
Calories: 192kcal
Ready in: 1 hour 20 mins
Recipe by: TheFoodBlog
Bonus: flavourful and delicately spiced, Moroccan inspired

A blend of sweet potatoes and chickpeas spiced with the flavours of Morocco make this hearty, healthy and delicious soup a meal in itself.

15. Lemon Lentil Soup

Protein: 12g
Calories: 257kcal
Ready in: 45 mins
Recipe by: EatSomethingVegan
Bonus: bright and flavourful, add white beans for extra protein, healthy dinner

This Easy Lemon Lentil Soup is hearty and flavourful. With a delicious assortment of ingredients, you’ll love serving this healthy dish during the colder months.

16. Kale and Cauliflower Soup

Protein: 5g
Calories: 102kcal
Ready in: 30 mins
Recipe by: RunningOnRealFood
Bonus: perfect bowl of soup, fresh veggies, double up serving size for calories and protein

This creamy cauliflower soup is a perfect cozy and super healthy meal for fall lunch or dinner (if you like this, try our other healthy vegetarian dinner ideas here!). It is vegan, full of aromatic spices and roasting the vegetables in the oven brings the flavors of this soup to a whole new level!

Low calorie soups FAQ

How many calories are in a low calorie soup?

Low calorie soups are considered to be those below 500 – 600 kcal, making them filling and nutritious enough for a meal while leaving a healthy calorie deficit for weight loss (check out our vegetarian low calorie dinner ideas for more options in this calorie range!). The low-calorie soups in this compilation all sit around the 300 kcal mark.

Are low calorie soups good for vegetarians?

Low calorie soups are a great options for vegetarians who prioritise healthy eating, since vegetables, lentils and vegetable broth all make great bases for a healthy, hearty soup (in fact, soups feature a lot on our list of our fave vegetarian low calorie lunches!).

What goes well with low calorie soups?

These healthy soup recipes are designed to be nutritionally balanced as to be a healthy and filling meal by themselves. But, if you want to eat something with it, I recommend a side salad or a slice of wholegrain bread.

What soup is best for weight loss?

There is no single best soup for weight loss, just make sure to pick a soup that is low in calories, high in protein and has a good amount of fibre for a balanced and filling meal. Kick things off with this low calorie beetroot soup!

Is soup good if you’re trying to lose weight?

Soup is a great weight loss food, since a portion can be extremely filling – just make sure it’s low calorie and low saturated fat, and high in protein and fibre.

With so many weight loss soup recipes to choose from, let me know in the comments which delicious soup is your favourite to make (and then check out our other list of veggie soups for weight loss too!)!


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