National Soup Month: 20 Soups for Weight Loss

Plenty of healthy soup recipes deliver on flavor while staying low in calories, low in carbs, or both — and most are genuinely simple to pull together. Whether you want variety in your diet or you’re actively working toward weight loss, these soups hit the spot without derailing your progress.

Keto-Perfect Slow Cooker Taco Soup

Prep: 10 min | Cook: 2 hrs | Serves: 4

Brown seasoned lean hamburger and drain. Combine in a slow cooker with chicken broth, cubed cream cheese, and diced tomatoes with green chilis. Cook on high 2 hours, stir in shredded cheddar, and cook 15 more minutes.

Per serving: 257 calories, 24g fat, 13g protein, 7g total carbs (6g net carbs).

Chickpea and Ziti Soup

Cook: 30 min | Serves: 6

Sauté garlic in olive oil, add diced tomatoes and rosemary, then crush with a fork. Add beef broth and water, simmer. Stir in one can of mashed chickpeas, then add whole wheat ziti; cook 8-10 minutes until tender. Add the second can of chickpeas, simmer 5 more minutes, and top with Parmesan.

Per serving: 307 calories, 13.6g protein, 53.6g carbs, 4.8g total fat (1g saturated).

Hearty Fat-Burning Cabbage Stew

Prep: 20 min | Cook: 45 min | Serves: 15

Combine chopped cabbage, carrots, tomatoes, onions, celery, peppers, and green beans in a large pot. Add beef broth, tomato juice, and dry onion soup mix — enough liquid to cover the vegetables. Simmer until tender.

Per serving: 90 calories, 20.7g carbs, 4g protein, 0.5g fat.

Keto-Friendly Broccoli Cheese Soup

Total time: 20 min | Serves: 4

Sauté onion and garlic in butter. Add broth and broccoli, season, then stir in softened cream cheese and heavy cream, bringing to a boil. Remove from heat, stir in cheddar, thicken with xanthan gum, and top with crumbled bacon if desired.

Per serving: 285 calories, 3g carbs (2g net), 24g fat, 12g protein.

Mexican Cabbage Soup

Cook: 20 min | Serves: 8

Sauté peppers, carrots, onions, and celery in olive oil until soft, then add cabbage and cook until tender. Stir in tomato paste, green chilis, cumin, and coriander. Add water, broth, black beans, and salt; boil, then simmer 7-10 minutes. Finish with lime juice and garnish with avocado.

Per serving: 167 calories, 3.8g fat (0.6g saturated), 27.1g carbs.

Best Keto Chicken Soup

Prep: 30 min | Cook: 1 hr | Serves: 4-6

Sauté onion and garlic in olive oil, then cook riced cauliflower until browned. Add carrots, celery, broth, and red pepper flakes; simmer. Poach chicken breast in the broth until cooked through, then shred and return to the pot. Season and simmer 5-7 more minutes; garnish with parsley.

Per serving: 242 calories, 2.6g carbs (1.6g net), 26g fat, 15g protein.

Holiday Butternut Squash Soup

Prep: 25 min | Cook: 1 hr | Serves: 6

Steep saffron threads in hot water. Sauté onion and garlic in olive oil, then add sweet potato, butternut squash, and spices. Add water, bring to a boil, stir in saffron water, and simmer 25 minutes until tender. Blend with maple syrup until smooth, then reheat and serve.

Per serving: 175 calories, 7g fat (1g saturated), 2.5g protein, 26.1g carbs.

Bacon Cauliflower Soup

Prep: 10 min | Cook: 25 min | Serves: 6-8

Cook bacon until crispy, then sauté carrots, celery, and onion in the drippings. Add garlic and flour, then thyme and cauliflower. Add broth and milk, bring to a boil, then simmer until the cauliflower is soft. Top with bacon.

Per serving: 240 calories, 2.6g carbs (1.7g net), 26g fat, 15g protein.

Fat-Burning Broccoli and Cauliflower Soup

Prep: 15 min | Cook: 25 min | Serves: 8

Blanch broccoli and cauliflower, reserving 2 cups. Wilt spinach in the same water, then drain everything and blend with broth and shallots until smooth. Return to the pot with the reserved florets for texture, and top with cheddar and parsley.

Per serving: 133 calories, 9g protein, 6.1g fat (3.2g saturated), 12.8g carbs.

Sunday Afternoon Tomato Soup With Beans ‘n Greens

Prep: 10 min | Cook: 10 min | Serves: 4

Puree whole tomatoes. Sauté kale in olive oil until wilted, add garlic, cannellini beans, and red pepper flakes, then stir in the pureed tomatoes and heat through. Top with Parmesan.

Per serving: 200 calories, 8.6g protein, 5.8g fat (1.4g saturated), 29g carbs.

Weeknight Sausage Soup With White Beans

Total time: 30 min | Serves: 5

Brown Italian turkey sausage with onion and garlic. Drain, then add white kidney beans, diced tomatoes, water, broth, pepper, and Italian seasoning. Boil, then simmer covered 5 minutes. Stir in spinach or kale until wilted.

Per serving: 227 calories, 5g fat (1g saturated), 21g protein, 35g carbs.

Creamiest Cream of Asparagus Soup

Prep: 10 min | Cook: 30 min | Serves: 4

Sauté onion in butter and olive oil, add garlic, then asparagus, cooking until tender. Blend, return to the pot, and stir in heavy cream and Parmesan until thickened. Garnish with green onions.

Per serving: 250 calories, 19g fat (11g saturated), 14g protein, 16g carbs.

“I Can’t Believe It’s Keto-Friendly” Chili

Prep: 10 min | Cook: 1 hr | Serves: 6

Brown ground beef with onion and peppers. Drain, then add beef broth, diced tomatoes, tomato paste, garlic, jalapeño, chili powder, cumin, and salt. Simmer 20-60 minutes — the longer, the better. Top with shredded cheese.

Per serving: 357 calories, 8g carbs, 10g fat (8g saturated), 33g protein.

Holiday Spicy Pumpkin and Carrot Soup

Prep: 5 min | Cook: 20 min | Serves: 3

Sauté onion in olive oil, add chili flakes, garlic, curry powder, and turmeric. Add carrots, pumpkin, broth, and coconut milk; boil then simmer 15 minutes until tender. Blend smooth, finish with lemon juice, and top with toasted pumpkin seeds.

Per serving: 84 calories, 1g fat (1g saturated), 19g carbs, 3g protein.

Vegan Creamy Spinach Soup With Lemon

Prep: 5 min | Cook: 15 min | Serves: 4

Sauté onion and garlic in olive oil, add broth, potatoes, and salt; simmer until tender. Add spinach, cook until wilted, stir in basil, then blend smooth. Finish with a lemon juice drizzle — delicious hot or chilled.

Per serving: 98 calories, 16g carbs, 3g fat (2.6g saturated), 14g protein.

White Bean Soup From Tuscany

Prep: 15 min | Cook: 45 min | Serves: 8

Sauté onion, carrots, and celery in olive oil, add garlic and zucchini, then broth, tomato paste, diced tomatoes, and herbs. Simmer 30 minutes, add cannellini beans, cook 5 more minutes, then stir in kale off heat. Rest 10 minutes and top with Parmesan.

Per serving: 121 calories, 4g fat, 4.7g protein, 18.6g carbs.

Mushroom Soup

Prep: 5 min | Cook: 20 min | Serves: 3

Sauté onion and garlic in olive oil, add mushrooms, thyme, salt, and pepper until browned (reserve some for garnish). Make a roux with more oil and flour, whisk in broth and boil, then add milk and simmer 15-20 minutes. Finish with soy sauce and garnish with reserved mushrooms.

Per serving: 213 calories, 11g fat (2g saturated), 10g protein, 22g carbs.

Keto Thai Chicken Zoodle Soup

Prep: 15 min | Cook: 15 min | Serves: 8

Sauté onion in coconut oil, add garlic, jalapeño, and curry paste. Whisk in broth and coconut milk, boil, then add red pepper, sliced chicken, and fish sauce; simmer until cooked. Stir in cilantro and ladle over zucchini noodles — the hot broth cooks the zoodles. Finish with lime.

Per serving: 277 calories, 16.1g fat, 21.3g protein, 6.6g carbs.

Keto Mexican Chicken Taco Soup

Prep: 5 min | Cook: 6 hrs | Serves: 8

Combine chicken breasts, cream cheese, ranch seasoning, chipotle seasoning, diced tomatoes with green chilis, and chicken broth in a slow cooker. Cook on low 6 hours, shred the chicken, stir back in, and top with cheese or sour cream if desired.

Per serving: 275 calories, 2.5g carbs (1.4g net), 26.6g fat, 15g protein.

Low-Carb Zuppa Toscana Soup

Prep: 5 min | Cook: 4 hrs | Serves: 8

Brown Italian sausage, then transfer to a slow cooker. Sauté onion in olive oil, then add to the slow cooker along with cauliflower, kale, broth, and seasonings. Cook on high 4 hours (or low 8), stir in heavy cream, and serve.

Per serving: 215 calories, 6.4g carbs, 10.1g protein, 16.2g fat.

Warm Up Your Weight Loss This Season

With this many options spanning keto, vegan, and everything in between, there’s a genuinely satisfying soup here for nearly every dietary goal — proof that eating well and eating warmly don’t have to be mutually exclusive this soup season.

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For general guidance on healthy weight management, see the resources available from the CDC.