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14 Hearty Soups Under 355 Calories You’ll Want to Sip On

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14 Hearty Soups Under 355 Calories You’ll Want to Sip On

If you or someone you know has been down about the cold weather or feeling a little under the weather lately, we’ve got some recipes to cheer you up! A delicious bowl of soup is a convenient hand (and heart) warmer. Whether you’re looking for a creamy soup, a chew-free puree or a chunky stew we’ve got you covered. Start simmering a batch of these nutritious soups to share today — all under 355 calories.



This soup coins the term “spoon-lickin-good,” and you’ll understand why after a sip of this thick, cheesy goodness buffed up with chunks of potato and broccoli florets. The soup base itself is made using fat-free milk and reduced fat cheddar helping you trim down on the fat. Recipe makes 4 servings of 1-1/4 cup each.

Nutrition (per serving): Calories: 282; Total Fat: 8g; Saturated Fat: 8g; Monounsaturated Fat: 1g; Cholesterol: 45mg; Sodium: 671mg; Total Carbohydrate: 33g; Dietary Fiber: 5g; Sugars: 8g; Protein: 20g


Sip on this soulful tomato and lentil soup to warm you up on those cold winter mornings. Thickly pureed tomatoes and lentils lend a thicker body to the soup. This recipe also freezes well so make a batch to reheat on those really busy days. Recipe makes 4 servings.

Nutrition (per serving): Calories: 235; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 256mg; Carbohydrate: 38g; Dietary Fiber: 14g; Sugar: 10g; Protein: 12g


This creamy butternut squash and apple soup is full on flavor and nutrients. Each serving of soup is loaded with fiber, plus important vitamins A and C. Garnish with apple slices and crunchy pumpkin seeds for added crunch! Recipe makes 6 servings of 1 cup each.

Nutrition (per serving): Calories: 202; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 497mg; Carbohydrate: 37g; Dietary Fiber: 9g; Sugar: 17g; Protein 3g


Creamy coconut is balanced with tangy lemongrass in this Asian-style soup that’s brimming with nutritious, fiber-rich vegetables and savory pork tenderloin. With not a noodle in sight, this yummy soup is an excellent option for low-carbers. Recipe makes 6 servings of 1-1/2 cups each.

Nutrition (per serving): Calories: 264; Total Fat: 16g; Saturated Fat: 12g; Monounsaturated Fat: 2g; Cholesterol: 49mg; Sodium: 563mg; Total Carbohydrate: 11g; Dietary Fiber: 1g; Sugars: 5g; Protein: 22g


What could be more comforting than a steamy bowl of chicken and rice soup? This recipe features a simple version you can whip up using leftover cooked chicken and brown rice. The recipe uses carrots, onions, peppers and yellow squash but feel free to bulk it up with vegetables you have on hand. Recipe makes 4 servings.

Nutrition (per serving): Calories: 279; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 34mg; Sodium: 685mg; Total Carbohydrate: 24g; Dietary Fiber: 3g; Sugars: 7g; Protein: 18g


Take tomato soup to a whole new level with this recipe, which infuses ripe Roma tomatoes with oven-roasted garlic. Roasting the garlic is the hardest part — and it’s actually pretty simple! After that, just toss all ingredients into a slow cooker and simmer to tangy perfection. Pair with grilled cheese for a complete meal. Recipe makes 6 servings.

Nutrition (per serving): Calories: 209; Total Fat: 16g; Saturated Fat: 8g; Monounsaturated Fat: 4g; Cholesterol: 44mg; Sodium: 666mg; Total Carbohydrate: 12g; Dietary Fiber: 2g; Sugars: 3g; Protein: 7g


Sip (then slurp) this yummy sweet potato and lentil soup! Fragrant curry seasoning spices and apples give the sweet potato and lentils are simmered together then blended into a smooth and satisfying concoction. Recipe makes 6 servings.

Nutrition (per serving): Calories: 287; Total Fat: 8g; Saturated Fat: 2g;  Sodium: 710mg; Total Carbohydrate: 49g; Dietary Fiber: 6g; Sugars: 17g; Protein: 9g



Chow down on chowder with this recipe, which features salmon fillet, potatoes and corn delicately flavored with leeks and touch of heavy whipping cream. It’s a lighter alternative compared with other white chowders and cooks up in 45 minutes. Recipe makes 4 servings.

Nutrition (per serving): Calories: 339; Total Fat: 17g; Saturated Fat: 9g; Monounsaturated Fat: 4g; Cholesterol: 98mg; Sodium: 698mg; Total Carbohydrate: 23g; Dietary Fiber: 2g; Sugars: 4g; Protein: 25g


This recipe for potato and kale soup calls for a bubbly bottle of beer, and we have no objections. The alcohol is cooked out of the soup, but leaves behind enough flavor for a fuller broth. Each comforting cup of soup is low in calories, high in fiber and full of important vitamins A and C. Recipe makes 8 servings at approximately 1 cup each.

Nutrition (per serving): Calories: 191; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 152mg; Carbohydrate: 38g; Dietary Fiber: 3g; Sugar: 3g; Protein 5g


Fun and fiery are not usually words you’d use to describe soup but this recipe for tortilla soup with shrimp and avocado is another story! The recipe calls for chipotle chili and fire-roasted tomatoes for added spice and smokiness. Puffy, chewy hominy kernels add texture (and fiber) to the dish without weighing it down with extra calories and fat. Recipe makes 4 servings of 1.75 cups, plus 2 tablespoons of chips and 1/4 avocado each.

Nutrition (per serving): Calories: 354; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 166mg; Sodium: 1178mg; Carbohydrate: 36g; Dietary Fiber: 8g; Sugar: 8g; Protein 24g


This rustic beef stew is made in a single pot and features lean beef and potatoes swimming in a tomatoey beef broth. Each serving packs plenty of fiber and protein for a satisfying meaty meal. Recipe makes 8 servings.

Nutrition (per serving): Calories: 329; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 70mg; Sodium: 559mg; Total Carbohydrate: 40g; Dietary Fiber: 8g; Sugars: 10g; Protein: 28g


Got some lingering cans of black beans in the back of your pantry? Make this vegan spicy black bean soup, which packs a hefty dose of plant-based protein and fiber. Serve with fried plantains, sour cream and/or chimichurri for a satisfying meal. We suggest stretching the recipe to 6 servings if you’re going to serve the soup as a side. Nutrition below is for 6 servings at 1/2 cup each.

Nutrition (per serving): Calories: 264; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 23mg; Total Carbohydrate: 42g; Dietary Fiber: 14g; Sugars: 5g; Protein: 14g


If you love your plant-based protein, this soup is for you! This minestrone recipe pairs kidney beans, cannellini beans and quinoa with plenty of other vegetables. Remember to rinse your canned beans thoroughly and purchase low-sodium canned ingredients, especially if salt is a concern for you. Nutrition information is calculated using low-sodium or no added salt canned ingredients. Recipe makes 8 servings.

Nutrition (per serving): Calories: 277; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 270mg; Total Carbohydrate: 38g; Dietary Fiber: 10g; Sugars: 6g; Protein: 12g


Here’s a less messy way to eat chicken pot pie — as a soup! This recipe for chicken pot pie soup simmers chunks of lean chicken breast with thick chunks of tender carrots, celery and potatoes. Recipe makes 5 servings.

Nutrition (per serving): Calories: 310; Total Fat: 13g; Saturated Fat: 7g; Monounsaturated Fat: 3g; Cholesterol: 59mg; Sodium: 137mg; Total Carbohydrate: 33g; Dietary Fiber: 3g; Sugars: 7g; Protein: 16g

Sponsored By

Sponsored by - McCormick
About McCormick

Here at McCormick, we believe every meal deserves the purest flavor. From a staff of three to one of the country’s largest spice companies, we’ve lead the way in producing spices, herbs, extracts, seasoning blends, sauces, and marinades since 1889. At the heart of our mission is our passion to make every home-cooked meal exciting and fresh. With popular brands like McCormick®, Grill Mates® and McCormick Gourmet®, McCormick only sources the highest-quality ingredients to bring the boldest flavors to your table. From our easy-to-follow recipes to our never-ending pursuit of the next big flavor, we’re here to inspire and guide you in cooking healthy, delicious dishes every time.

About the Author

MyFitnessPal’s Recipes
MyFitnessPal’s Recipes

Healthy, delicious and simple: That’s what we’re about at MyFitnessPal! We make our recipes in our own test kitchen or our registered dietitian hand-selects them personally. Look for nutrition information at the bottom of the recipe or log it directly to MyFitnessPal through the “Log-It” button. Check out our entire collection or explore: low-carbhigh-proteinhigh-fibergluten-freedairy-freevegetarianveganlow sodium


21 responses to “14 Hearty Soups Under 355 Calories You’ll Want to Sip On”

  1. Avatar narni says:

    The black bean soup looks delicious, but the portioning is outrageous! If you follow the link to her site she lists the recipe as serving 3 portions of 1 cup at 528 calories (which is a lot for 1 cup!). You guys have cut the recommended portion size in half to 1/2 a cup to get it in at 264 calories. 1/2 a cup is not a portion of soup…or am I having UK portion size issues and not actually knowing how big a unit a ‘cup’ is? I’ve got a plastic cup measurer and I swear it’s as big as a teacup.

    • Avatar Megan says:

      It says that because it says it is intended to be a side at that portion size

    • Avatar Melissa says:

      I agree, but the problem is with the calculations themselves. I made this and added an extra can of beans because I wanted it thicker. I got 5 servings of three cups each, and according to the recipe calculator that’s about 430 calories each.

  2. Avatar LauraND says:

    To say that 1/2 cup is a serving size is absolutely ridiculous! (Black bean recipe. And what about the others??). This is a type of weight loss marketing that is deplorable.

  3. Avatar vblynn says:

    These are all too high in fat and calories. Not good choices for weight loss.

    • Avatar Sharon Burress says:

      Dietary fat is actually GOOD for weight loss. It’s the carbs that are killing us!

      • Avatar Barry says:

        Yep especially if you are diabetic good healthy monosaturated fats not only help the body rid itself of the bad fats, but also critical for the proper absorbtion of many vitamins and minerals into the body as well as insulin……..

  4. Avatar Sara C says:

    Chiming in about the nutrition… the sodium counts are also really high in a lot of these. The Spicy Tortilla Soup with Shrimp & Avocado is 1178 g sodium per serving!!!

  5. Avatar Jeff H. says:

    High fat isn’t going to trouble the weight loss, but the sodium… sheesh. And the protein to carb ratio is not fantastic in a lot of these either.

  6. Avatar Sharon Burress says:

    You lost me on the first recipe. SKIM milk and LOW fat cheese? What are you thinking?!

  7. Avatar Anon says:

    The sodium and saturated fats are outrageous in most of these. The Spicy Tortilla soup has over 1000mg of sodium!

  8. Avatar vinegar says:

    that vegan butternut squash and apple soup sounds downright heavenly.

  9. Avatar Christopher Murphy says:

    To much sodium!!! Calories may be good but not the fats and sodium. We don’t need all that sodium to eat well.

  10. Avatar Dave Grimes says:

    I don’t know where you get so many calories from in making soup, I make a vegetable soup using carrots,swede,parsnip,onions and leeks, after weighing everything out and making an 8 batch mix in the pressure cooker it works out at less than 50 calories per serving that’s using the my fitness pal for all the ingredients.

    • Avatar AuNaturelMel says:

      I was kind of thinking the same thing, but the recipe does look good, so I’m not trying to be critical… 🙂 Mel at catesgarden

  11. Avatar B.J. says:

    I love the diary, it’s helping me watch portion and nutrition content, but as a recovered quadruple bypass patient, my Dr. would have a heart attack if he saw the sodium content in these recipes. I think there was just one that I might be able to make. When I saw the first recipe’s name, broccoli, cheese and potato soup[, I knew these would not work for me. Cheese and potato for a heart patient ? I don’t think so !!They may be healthy for normal weight loss seekers, but certainly are no heart healthy for heart patients. But I do love the diary !!!………B.J.

  12. Avatar Angela says:

    I couldn’t get the link for the salmon chowder to work. I looked on her blog, but couldn’t find the recipe there either.

  13. I read this blog very carefully. I have some queries. Could you please tell me what type of material will use to make the tomatoes recipe. I am waiting for your response. Thanks

  14. Avatar Gary says:

    I am trying to lose 100lbs and have edema in my left leg. I have been counting calories for about a week now consistently and eating healthier. I need to cut down on my sodium intake, what is the recommended serving size of soup per day for a 300lb man?

  15. […] normal to hibernate inside and crave hearty soups and stews and warm comfort foods when it’s cold out. But less sunlight exposure means our bodies make less […]

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