10 Low-Calorie Soups Perfect for Cozy Nights
When the temperature drops and the days grow shorter, there’s nothing quite like curling up with a steaming bowl of soup. But if you’re watching your calorie intake, the comfort food equation can feel complicated. These ten soups prove that you don’t have to choose between cozy satisfaction and nutritious eating. Each recipe delivers big flavor with a lighter nutritional footprint, making them ideal for weeknight dinners or meal prep sessions that will carry you through the week.
Ginger-Turmeric Carrot Soup
Calories per serving: 120
Vibrant orange carrots meet the warm, earthy notes of fresh ginger and turmeric in this anti-inflammatory powerhouse. Coconut milk adds just enough creaminess without weighing you down, while a squeeze of lime brightens every spoonful. Roasting the carrots first intensifies their natural sweetness, creating depth that belies the soup’s simple ingredient list.
Miso Mushroom Ramen
Calories per serving: 180
This Japanese-inspired bowl transforms humble ingredients into something transcendent. Shiitake and cremini mushrooms create an umami-rich broth enhanced by white miso paste, while spiralized zucchini stands in for traditional noodles. Top with soft-boiled eggs, scallions, and nori for a restaurant-worthy presentation that comes together in under 30 minutes.
Tuscan White Bean and Kale Soup
Calories per serving: 195
Inspired by the rustic kitchens of Tuscany, this soup pairs creamy cannellini beans with hearty kale and tomatoes. A Parmesan rind simmered in the broth imparts a subtle nuttiness that makes the soup taste like it’s been simmering for hours. The result is a satisfying, fiber-rich bowl that proves peasant food can be elegant.
Thai Coconut Chicken Soup (Tom Kha Gai)
Calories per serving: 165
This fragrant soup balances the holy trinity of Thai flavors: salty, sour, and spicy. Lemongrass, galangal, and kaffir lime leaves infuse the light coconut broth with brightness, while tender chicken and mushrooms make it substantial. Fish sauce and lime juice are added at the end to preserve their vibrant flavors.
Spanish Gazpacho
Calories per serving: 95
When you want something refreshing yet satisfying, this chilled tomato soup delivers. Peak summer tomatoes are blended with cucumber, bell pepper, and good olive oil for a silky texture that requires no cooking whatsoever. Serve it in chilled bowls with a drizzle of sherry vinegar and a scattering of diced vegetables for crunch.
Lemon Chicken Orzo Soup
Calories per serving: 175
This Greek-inspired soup is like sunshine in a bowl. The classic avgolemono gets a lighter treatment here, with orzo pasta adding body and fresh dill providing an herbaceous note. The egg-lemon liaison is whisked in carefully to create a velvety texture without adding cream.
Spiced Lentil Soup with Spinach
Calories per serving: 155
Red lentils break down into a naturally creamy base, eliminating the need for dairy. Cumin, coriander, and a pinch of cayenne create warmth, while fresh spinach wilted at the end adds color and nutrients. This is the kind of soup that tastes even better the next day, making it perfect for batch cooking.
Vietnamese Pho with Zucchini Noodles
Calories per serving: 185
Traditional pho requires hours of simmering bones, but this weeknight version uses store-bought bone broth enhanced with star anise, cinnamon, and ginger. Spiralized zucchini replaces rice noodles, while rare beef, Thai basil, and jalapeños make each bowl customizable. Don’t skip the lime wedge and hoisin sauce on the side.
Roasted Tomato Basil Soup
Calories per serving: 130
Fire-roasted tomatoes develop a subtle smokiness that makes this soup taste complex despite its short ingredient list. A handful of fresh basil stirred in at the end keeps the flavor bright, and a swirl of Greek yogurt (instead of cream) adds richness and tang. Pair it with a simple green salad for a complete meal.
Korean Kimchi Tofu Stew (Kimchi Jjigae)
Calories per serving: 145
Fermented kimchi forms the flavorful base of this warming stew, providing probiotics along with its signature tangy heat. Silken tofu adds protein without heaviness, while gochugaru (Korean red pepper flakes) can be adjusted to your preferred spice level. Serve it bubbling hot with a bowl of steamed rice on the side.
