10 Satisfying Soups & Stews Under 350 Calories

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10 Satisfying Soups & Stews Under 350 Calories

There’s nothing quite like sitting down to a piping hot bowl of satisfying soup, especially when it’s chilly outside! Besides being a flavor powerhouse, all of the fresh veggies and warming spices make soups and stews an excellent way to sneak in nutrients. The best part is that they freeze exceptionally well. Whether you’re feeding a hungry crowd or a family of two, these delectable soups will be sure to warm your belly and satisfy even the pickiest of taste buds.

1. Easy Slow Cooker Minestrone | MyFitnessPal’s Original Recipes
If the ease of this slow cooker minestrone recipe isn’t enough to convince you to make it, consider how downright delicious it tastes! For a fiber boost, use whole-grain pasta. This soup is perfect for a chilly winter afternoon when all you want to do is hunker down with soup and handful of crackers. Recipe makes 4 servings at 3 1/4 cups each.

Nutrition (per serving):  Calories: 339; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 945mg; Carbohydrate: 56g; Dietary Fiber: 21g; Sugar: 14g; Protein: 22g

2. Italian Meatball SoupMyFitnessPal’s Original Recipes
Whip up this cozy soup in less than 30 minutes. Yes, you heard that correctly! The secret lies in one secret ingredient: frozen meatballs. But, have no fear, herbivores. The good news is that you can easily sub meatless meatballs or even canned kidney beans to make this suitable for all tastebuds. Recipe makes 6 servings at 1 1/2 cups each.

Nutrition (per serving):  Calories: 317; Total Fat: 17g; Saturated Fat: 7g; Monounsaturated Fat: og; Cholesterol: 45mg; Sodium: 870mg; Carbohydrate: 17g; Dietary Fiber: 6g;  Sugar: 4g; Protein: 17g

3. African Peanut Stew | Clean Eating
Bright ginger and nutty peanuts make this a scrumptious meal. Feel free to omit the jalapenos if you want to keep it mild or double them to crank up the heat! Swiss chard is high in bone-building Vitamin K, but feel free to use spinach in a pinch. Recipe makes 10 servings at 1/2 cup rice, 1 cup stew, and 1/2 tablespoon cilantro each.

Nutrition (per serving):  Calories: 321; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 156mg; Carbohydrate: 59g; Dietary Fiber: 7g;  Sugar: 9g; Protein: 10g

4. 5-Ingredient Roasted Carrot Ginger Soup | Kitchen Treaty
This super decadent, foolproof vegetarian soup gets its flavor from freshly roasted carrots. Easily make this soup vegan by swapping the cream for canned coconut milk. Serve with a tossed green salad and toasted whole grain pita. Recipe makes 4 servings.

Nutrition (per serving):  Calories: 258; Total Fat: 18g; Saturated Fat: 8g; Monounsaturated Fat: 8g; Cholesterol: 41mg; Sodium: 1147mg; Carbohydrate: 23g; Dietary Fiber: 6g;  Sugar: 13g; Protein: 3g

5. Slow Cooker Black Bean Soup | MyFitnessPal’s Original Recipes
Cozy up to an oh-so-flavorful mix of fiber rich beans, colorful veggies, fresh lime juice, and smoky chipotle peppers. For an extra nutrient punch, toss in a handful of chopped spinach at the end of cooking. Serve with light sour cream and creamy avocado for a cooling touch. Recipe makes 6 servings at 1 1/3 cups + 1 teaspoon sour cream + 2 tablespoons diced avocados each.

Nutrition (per serving):  Calories: 183; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 652mg; Carbohydrate: 17g; Dietary Fiber: 6g;  Sugar: 4g; Protein: 8g

6. Creamy Chicken & Spinach Soup | My Life Cookbook
Creamy, comforting and filled with veggie goodness, this low-carbohydrate and surprisingly dairy-free soup will quickly become a dinnertime favorite. If you’ve never experimented with cauliflower cream, get excited. You may just never go back! Serve with crusty whole grain bread for dipping. Recipe makes 8 servings.

Nutrition (per serving):  Calories: 135; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 21mg; Sodium: 413mg; Carbohydrate: 7g; Dietary Fiber: 3g; Sugar: 3g; Protein: 12g

7. Tortilla Soup with Lime Crema | Clean Eating
Opting for spicy chicken sausage rather than traditional shredded chicken lends a zesty kick to this tasty tortilla soup. Top with house-made baked tortilla chips to save some serious fat and calories without sacrificing crunch. To serve, drizzle with lime crema, extra cilantro and a dash of hot sauce for extra kick. Recipe makes 6 servings at 1 1/2 cups tortilla soup and 2 teaspoons lime crema each.

Nutrition (per serving):  Calories: 190; Total Fat 9g; Saturated Fat: 2.5g; Monounsaturated Fat: 2g; Cholesterol: 20mg; Sodium: 205mg; Carbohydrate: 27g; Dietary Fiber: 3g;  Sugar: 4g; Protein: 11g

8. Bayou Crab Chowder | A Kitchen Hoor’s Adventure
Packed to the brim with hearty potatoes, smoky sausage, sweet corn and warming Cajun spices, this creamy crab chowder will satisfy your savory cravings without going overboard in the calorie department. Garnish with extra fresh parsley and a dash of Cajun seasoning. Nutrition information calculated with 1 teaspoon salt and low sodium broth. Recipe makes 6 servings.

Nutrition (per serving):  Calories: 268; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 100mg; Sodium: 1516mg; Carbohydrate: 28g; Dietary Fiber: 3g; Sugar: 8g; Protein: 25g

9. Tuscan Lentil Soup | Life Made Simple
Looking for a hearty soup to feed a crowd? This simple Tuscan-inspired soup is bursting with fresh veggies and packed with plant-powered protein, thanks to the lentils. Spicy Italian sausage adds heartiness, but feel free to substitute chickpeas and vegetable broth to make this soup vegetarian-friendly. Recipe makes 7 servings.

Nutrition (per serving):  Calories: 304; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: g; Cholesterol: mg; Sodium: 1254mg; Carbohydrate: 32g; Dietary Fiber: 8g;  Sugar: 6g; Protein: 17g

10. Hearty Chicken & Corn Chowder | MyFitnessPal’s Original Recipes
Pureeing a portion of this soul-warming soup lends a thick, creamy texture without the addition of added flour and cream. Score! Make a double batch and freeze leftovers for busy weeknights. Garnish with fresh thyme and a sprinkle of sharp shredded cheddar cheese. Recipe makes 4 servings at 1 3/4 cups each.

Nutrition (per serving):  Calories: 308; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 71mg; Sodium: 663mg; Carbohydrate: 33g; Dietary Fiber: 5g; Sugar: 6g; Protein: 29g

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MyFitnessPal's Featured Recipes
MyFitnessPal's Featured Recipes

MyFitnessPal’s Featured Recipes are simple dishes that showcase just how delicious healthy foods can be. Look for the nutrition information at the bottom of the recipe or log it directly in MyFitnessPal by clicking on the “Log It” button. Scroll through our entire collection or explore: Low-Carb • High-protein • High-fiber • Gluten-free • Dairy-free • Vegetarian • Vegan

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