Healthy Soup Recipes Under 300 Calories

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Photo: Randy Mayor; Styling: Missie Neville Crawford

Homemade Chicken Noodle Soup

Once you’ve made your own veggie-packed pot of chicken noodle soup, you won’t go back to the canned, supersalty stuff again.

$10.79 for six servings

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Photo: Jennifer Causey Styling: Lindsey Lower

Roasted Red Pepper and Ricotta Soup

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Photo: Iain Bagwell Styling: Heather Chadduck Hillegas

Creamy Roasted Tomato Soup

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Photo: Brian Woodcock; Styling: Claire Spollen

Summer Minestrone Soup

Summer Minestrone Soup
Recipe

A gentle simmer keeps the vegetables in the soup slightly firm, so they maintain their texture during freezing and reheating.

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Photo: Randy Mayor; Styling: Claire Spollen

Coconut-Red Curry Squash Soup

Coconut-Red Curry Squash Soup
Recipe

Butternut’s creamy texture makes this soup silky smooth. You can also use kabocha squash (a winter squash also known as Japanese pumpkin); it has a deep, rich flavor and is a bit sweeter than butternut. Omit the sugar if using kabocha. For extra flavor contrast, sprinkle with additional black pepper.

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Photo: Alison Miksch; Styling: Claire Spollen

Red Pepper, Corn, and Black Bean Chowder

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Photo: Jennifer Causey; Styling: Claire Spollen

Green Pea and Asparagus Soup with Poached Eggs and Toast

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Photo: Randy Mayor; Styling: Lindsey Lower

Chicken and Rice Soup with Lemon and Ginger

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Photo: Tru Studio

Golden Gazpacho

Golden Gazpacho
Recipe
Yellow tomatoes are a little less acidic than red, making this chilled soup’s flavor sublime.

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Randy Mayor; Melanie J. Clarke

Tomato Soup with Parmesan Toast

Tomato Soup with Parmesan Toast Recipe
Loaded with the antioxidant lycopene, this tomato soup is pumped up with flavor from onion, fennel, and garlic. Serve each bowl with a slice of cheese toast.

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Randy Mayor

French Onion Soup

French Onion Soup
Recipe
Slowly cooking the onions brings out their sweet flavor in this healthy French onion soup. The soup itself can be prepared up to two days ahead. When ready to serve, add bread cubes, top with cheese, and broil until the cheese is golden.

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David Prince

Tortilla Soup

Tortilla Soup
Recipe
Even with fried tortilla strips, this Mexican soup boasts fewer than 150 calories per serving. Serve with light sour cream and 2% cheese for low-cal toppings.

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Randy Mayor; Jan Gautro

Simple Clam Chowder

Simple Clam Chowder
Recipe
Most chowders are often high in fat and calories because they contain cream, but with fat-free milk and just a sprinkling of bacon, this lightened version has only 257 calories and less than 3 grams of fat. Plus, it has the same creamy texture and mouthfeel as a traditional chowder.

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Randy Mayor

Hot and Sour Soup with Shrimp

Hot and Sour Soup with Shrimp
Recipe
Chili oil and white pepper provide the heat and lemon juice provides the sour, so adjust accordingly to your taste. Bamboo shoots and mushrooms help make this healthy soup filling, and both shrimp and tofu are lean protein sources.

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Randy Mayor; Jan Gautro

Asian Chicken Noodle Soup

Asian Chicken Noodle Soup
Recipe
Grated ginger and lemongrass give this traditional chicken noodle soup an international flair. Feel free to customize it by adding extra vegetables such as mushrooms, peas, or carrots.

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Photo: Johnny Autry; Styling: Mary Clayton Carl

Slow Cooker French Onion Soup

Slow Cooker French Onion Soup
Recipe
The slow cooker completely eliminates the stirring part of caramelizing onions; it all goes happily unattended. Freeze the bag of soup in a bowl rather than laying it flat, so it will fit in the saucepan when it’s time to thaw.

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Photography: Becky Luigart-Stayner; Styling: Lydia DeGaris-Pursell

Chunky Potato-Crab Chowder

Chunky Potato-Crab Chowder Recipe
In less than 45 minutes, you can enjoy this warm and hearty potato-crab chowder, a New England classic. Lump crabmeat offers a generous amount of flavor but for an inexpensive option, substitute canned crab meat or even chopped cooked chicken breast.

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Becky Luigart-Stayner

Vegetable Soup with Pistou

Vegetable Soup with Pistou Recipe
Navy beans, leeks, carrots, tomatoes, potatoes, and zucchini combine for a heart-healthy soup that takes the chill off a cold winter night. The flavorful topping is a basil pistou, a mixture similar to pesto minus the pine nuts.

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Photo: Thomas J. Story

Chilled Avocado and Yogurt Soup

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Photo: Brie Passano; Styling: Claire Spollen

White Cheddar and Chive Potato Soup

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Photo: Jennifer Causey; Styling: Claire Spollen

Sweet Pea Soup with Yogurt and Pine Nuts

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Photo: Annabelle Breakey; Styling: Charlotte March

Creamy Spinach Chickpea Soup

Creamy Spinach Chickpea Soup
Recipe
Curry, ginger, and mint give this soup a kick, while puréed chickpeas make it hearty enough to eat as a main course. For the best texture, purée until silky smooth.

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Photo: Jason Varney; Styling: Lindsey Lower

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Photo: Jennifer Causey; Styling: Claire Spollen

Creamy Broccoli-Cheese Soup

Creamy Broccoli-Cheese Soup
Recipe
We like our version extra chunky, so we only puree about a third of the broccoli mixture in step 3. For a thinner, smoother consistency, add more soup to the blender.

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Photo: Jennifer Causey; Styling: Claire Spollen

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Karry Hosford

Creamy Zucchini Soup with Mixed Herbs

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Randy Mayor; Jan Gautro

North Woods Bean Soup

North Woods Bean Soup
Recipe
This 5-star recipe boasts over-the-top flavors from turkey kielbasa and a variety of vegetables. Best of all, it takes less than 30 minutes to make.

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Photo: Photo: Becky Luigart-Stayner; Styling: Cindy Barr

Butternut Squash Soup

Butternut Squash Soup
Recipe
This creamy butternut squash soup features pureed butternut squash, carrot and onion and showcases the rich, sweet flavor of this winter squash.

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