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11 High-Fiber Soup Recipes Under 345 Calories

Instant Pot Pumpkin Soup With Crispy Sage Leaves
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Soups are comforting, filling and a great way to pack in high-fiber veggies and lean proteins. Plus, research shows eating more soup could help you lose weight. These hearty soups feature up to 22 grams of fiber per serving and clock in under 345 calories.

Discover and log these recipes and more in the MyFitnessPal app!

1. ROASTED CAULIFLOWER OAT SOUP WITH TURMERIC | MYFITNESSPAL’S RECIPES 

Nutrition (per serving): Calories: 181; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 475mg; Carbohydrate: 28g; Dietary Fiber: 7g; Sugar: 8g; Protein: 7g

2. SLOW COOKER BLACK BEAN SOUP | MYFITNESSPAL’S RECIPES

soup

Nutrition (per serving): Calories: 183; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 652mg; Carbohydrate: 29g; Dietary Fiber: 8g; Sugar: 5g; Protein: 8g

3. CREAMY WHITE BEAN AND SPINACH SOUP | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 98; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 128mg; Carbohydrate: 17g; Dietary Fiber: 7g; Sugar: 2g; Protein: 5g

4. CURRIED CAULIFLOWER SOUP WITH PISTACHIOS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 155; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 2mg; Sodium: 225mg; Carbohydrate: 17g; Dietary Fiber: 5g; Sugar: 9g; Protein: 7g

5. INSTANT POT CABBAGE AND KIELBASA SOUP | MYFITNESSPAL’S RECIPES 

Nutrition (per serving): Calories: 270; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 28mg; Sodium: 546mg; Carbohydrate: 37g; Dietary Fiber: 6g; Sugar: 9g; Protein: 17g

6. LENTIL-MISO KALE SOUP WITH NORI | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 217; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0 g; Cholesterol: 0mg; Sodium: 363mg; Carbohydrate: 39g; Dietary Fiber: 8g; Sugar: 5g; Protein: 14g

7. SLOW-COOKER CHICKEN TORTILLA SOUP | MYFITNESSPAL’S RECIPES

Slow Cooker Chicken Tortilla Soup

Nutrition (per serving): Calories: 344; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 55mg; Sodium: 259mg; Carbohydrate: 35g; Dietary Fiber: 9g; Sugar: 5g; Protein: 33g

8. CREAMY SPINACH SOUP WITH GOLDEN QUINOA | MYFITNESSPAL’S RECIPES

Creamy Spinach Soup With Golden Quinoa

Nutrition (per serving): Calories: 220; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 435mg; Carbohydrate: 26g; Dietary Fiber: 5g; Sugar: 5g; Protein: 7g

9. INSTANT POT PUMPKIN SOUP WITH CRISPY SAGE LEAVES | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 133, Total Fat: 5g, Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 81mg; Carbohydrate: 21g; Dietary Fiber: 5g; Sugar: 5g; Protein: 4g

10. EASY SLOW COOKER MINESTRONE | MYFITNESSPAL’S RECIPES

Easy Slow-Cooker Minestrone

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

11. CREAMY BUTTERNUT SQUASH AND APPLE SOUP | NUTRITION STRIPPED 

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

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