Get your farmers market totes ready because it’s time to stock up on soup ingredients. Soup may be the ultimate comfort food: bubbling away on stovetops (or in pressure cookers), warming hands and bellies, soothing sore throats, and evoking childhood memories of home.
Unlike many “comfort foods,” soup can be a healthy part of almost any diet, from keto to vegan and everything in between.
We’ve rounded up some of the healthiest soup recipes, bursting with seasonal vegetables and beneficial nutrients to support your diet and health. Grab your spoons, and let’s get cooking!
Keto Chicken Soup
Keto Chicken Soup from Healthy Seasonal Recipes has everything you could ever want in a warm bowl of soup on a cold day. Ready in less than 40 minutes, this rich and satisfying keto chicken soup has less than 200 calories per serving. The recipe uses cauliflower rice, so the soup makes a great grain-free side dish or low-calorie meal on its own.
Creamy Keto Pumpkin & Sausage Chowder
Flavored with sage and a hint of nutmeg to complement pork breakfast sausage, Creamy Keto Pumpkin & Sausage Chowder from I Breathe I’m Hungry tastes like fall in a bowl. Mascarpone cheese adds creaminess, while cauliflower rice adds texture and heartiness.
Chicken Vegetable Soup
There’s a reason why chicken soup is at the top of everyone’s fall and winter soup list. Hearty, soothing, and perfect for serving during cold season (be sure not to skimp on the garlic, which researchers believe has anti-microbial properties), this Chicken Vegetable Soup recipe by Wellness Mama features a bounty of health-promoting vegetables. It’s noodle-free, making it a perfect gluten-free, dairy-free, and Whole30-friendly soup recipe.
Roasted Garlic Tomato Soup
Roasted Garlic Tomato Soup from Oh My Veggies is an effortless vegan/vegetarian soup that combines sweet onion, fresh cherry tomatoes, and canned fire-roasted diced tomatoes balanced with coconut cream.
Tomato soup makes a great health-supporting addition to any vegan meal. Tomatoes are a good source of potassium and vitamins A, C, and K. Tomatoes are a great source of beta-carotene and lycopene, an antioxidant carotenoid that’s been extensively studied and linked to a decreased risk of cardiovascular disease and reduced incidence of prostate, lung, and stomach cancers.
Vegan Asparagus Soup
Asparagus is rich in folate, vitamin K, iron, and fiber, which makes asparagus a low-calorie, heart-healthy food. The nutrients in asparagus are important during pregnancy and can help strengthen bones to prevent osteoporosis. My Darling Vegan offers a vegan asparagus soup recipe, a creamy, garlicky soup bursting with fun flavors and beneficial nutrients.
Tuscan Vegetable Soup
Chock full of white kidney beans, sweet potato, tomato, kale, carrots, and celery, Tuscan Vegetable Soup by It Doesn’t Taste Like Chicken smells fantastic as it simmers on the stove. White kidney beans contain fiber and are a good source of protein, and a medium sweet potato packs more than 400% of your daily vitamin A requirement.
Whole30 Creamy Taco Soup
Whole30 Creamy Taco Soup by Mellow Mondays is a hot and hearty, nutritious soup made with Whole30-approved ingredients, like grass-fed ground beef, tomatoes, and bell peppers. Bell peppers are an excellent source of antioxidant Vitamin C — one orange bell pepper contains more Vitamin C than an orange!
Chicken Vegetable Soup
The chicken vegetable soup recipe by Living Well is a heart-healthy main dish that has only 249 calories per serving but packs a nutritional punch with 54% of your recommended vitamin A, and 37% of daily vitamin C. Barley adds a hearty texture and fiber to this low-calorie soup that’s sure to warm your spirits.
Whole30 Healthy Zuppa Toscana
Whole30 healthy Zuppa Toscana by 40 Aprons has the rich and creamy appeal of traditional Zuppa Toscana recipes but without the dairy. Coconut milk, kale, potatoes, Italian sausage, and bacon come together in one pot to make a healthy, filling meal to keep you warm during the fall months and keep you on track with your Whole30 or Paleo goals.
Vegetarian Bean and Barley Vegetable Soup
Vegetarian Bean and Barley Vegetable Soup by The Spruce Eats is vegetarian/vegan soup low in calories, fat, and cholesterol. Beans and grains are a classic vegetarian combo: both foods are an incomplete protein source alone, but together they combine to provide all of the essential amino acids needed to take the place of animal proteins. Pinto beans are very low in saturated fat and cholesterol and a good source of protein, phosphorus, and manganese. This vegetarian recipe is very forgiving – add nearly any vegetables you happen to have on hand.
Soup does a stellar job of keeping you warm and cozy when the temperatures begin to drop. Even better, these recipes can make it easy to stay on track with your healthy eating goals. So add one (or all!) of these healthy soup recipes to your meal planning this week. It’s a delicious indulgence that won’t derail your diet.