Soups Under 300 Calories

Updated October 25, 2013
Credit: Photo: Becky Luigart-Stayner; Styling: Cindy Barr

Nothing says comfort like a warm bowl of soup, and you'll be comforted to know that these less-than-300-calorie soups won't contribute to a winter bulge.

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Homemade Chicken Noodle Soup

Credit: Randy Mayor; Styling: Missie Neville Crawford

Homemade Chicken Noodle Soup Recipe

Once you've made your own veggie-packed pot of chicken noodle soup, you won't go back to the canned, supersalty stuff again.

$10.79 for six servings

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Roasted Red Pepper and Ricotta Soup

Credit: Jennifer Causey Styling: Lindsey Lower

Roasted Red Pepper and Ricotta Soup Recipe

The best part about this low-cal soup (other than eating it) is the make-ahead factor. Prep this creamy soup in the morning. Then, all that's left to do is heat.

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Creamy Roasted Tomato Soup

Credit: Iain Bagwell Styling: Heather Chadduck Hillegas

Creamy Roasted Tomato Soup Recipe

Roasting the tomatoes adds an intensely deep flavor and buttery texture that defines comfort in just 91 calories.

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Summer Minestrone Soup

Credit: Brian Woodcock; Styling: Claire Spollen

Summer Minestrone Soup Recipe

A gentle simmer keeps the vegetables in the soup slightly firm, so they maintain their texture during freezing and reheating.

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Coconut-Red Curry Squash Soup

Credit: Randy Mayor; Styling: Claire Spollen

Coconut-Red Curry Squash Soup Recipe

Butternut's creamy texture makes this soup silky smooth. You can also use kabocha squash (a winter squash also known as Japanese pumpkin); it has a deep, rich flavor and is a bit sweeter than butternut. Omit the sugar if using kabocha. For extra flavor contrast, sprinkle with additional black pepper.

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Red Pepper, Corn, and Black Bean Chowder

Credit: Alison Miksch; Styling: Claire Spollen

Red Pepper, Corn, and Black Bean Chowder Recipe

Savor this low-calorie, Mexican-inspired chowder made with corn, black beans, red pepper, and onion. Top with 2% Greek yogurt, a sprinkle of cilantro, and one lime wedge.

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Green Pea and Asparagus Soup with Poached Eggs and Toast

Credit: Jennifer Causey; Styling: Claire Spollen

Green Pea and Asparagus Soup with Poached Eggs and Toast Recipe

Light, lovely, and lush, this egg-topped soup is all you need for a well-rounded spring supper.

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Chicken and Rice Soup with Lemon and Ginger

Credit: Randy Mayor; Styling: Lindsey Lower

Chicken and Rice Soup with Lemon and Ginger Recipe

The lemon-ginger pairing delivers distinct brightness to this comforting soup.

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Golden Gazpacho

Credit: Tru Studio

Golden Gazpacho Recipe

Yellow tomatoes are a little less acidic than red, making this chilled soup's flavor sublime.

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Tomato Soup with Parmesan Toast

Credit: Randy Mayor; Melanie J. Clarke

Tomato Soup with Parmesan Toast Recipe

Loaded with the antioxidant lycopene, this tomato soup is pumped up with flavor from onion, fennel, and garlic. Serve each bowl with a slice of cheese toast.

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French Onion Soup

Credit: Antonis Achilleos, Food Styling: Gordon Sawyer and Tina Stamos, Prop Styling: Lydia Pursell

French Onion Soup Recipe

Slowly cooking the onions brings out their sweet flavor in this healthy French onion soup. The soup itself can be prepared up to two days ahead. When ready to serve, add bread cubes, top with cheese, and broil until the cheese is golden.

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Tortilla Soup

Credit: David Prince

Tortilla Soup Recipe

Even with fried tortilla strips, this Mexican soup boasts fewer than 150 calories per serving. Serve with light sour cream and 2% cheese for low-cal toppings.

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Simple Clam Chowder

Credit: Randy Mayor; Jan Gautro

Simple Clam Chowder Recipe

Most chowders are often high in fat and calories because they contain cream, but with fat-free milk and just a sprinkling of bacon, this lightened version has only 257 calories and less than 3 grams of fat. Plus, it has the same creamy texture and mouthfeel as a traditional chowder.

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Hot and Sour Soup with Shrimp

Credit: Randy Mayor

Hot and Sour Soup with Shrimp Recipe

Chili oil and white pepper provide the heat and lemon juice provides the sour, so adjust accordingly to your taste. Bamboo shoots and mushrooms help make this healthy soup filling, and both shrimp and tofu are lean protein sources.

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Asian Chicken Noodle Soup

Credit: Randy Mayor; Jan Gautro

Asian Chicken Noodle Soup Recipe

Grated ginger and lemongrass give this traditional chicken noodle soup an international flair. Feel free to customize it by adding extra vegetables such as mushrooms, peas, or carrots.

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Slow Cooker French Onion Soup

Credit: Johnny Autry; Styling: Mary Clayton Carl

Slow Cooker French Onion Soup Recipe

The slow cooker completely eliminates the stirring part of caramelizing onions; it all goes happily unattended. Freeze the bag of soup in a bowl rather than laying it flat, so it will fit in the saucepan when it's time to thaw.

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Chunky Potato-Crab Chowder

Credit: Photography: Becky Luigart-Stayner; Styling: Lydia DeGaris-Pursell

Chunky Potato-Crab Chowder Recipe

In less than 45 minutes, you can enjoy this warm and hearty potato-crab chowder, a New England classic. Lump crabmeat offers a generous amount of flavor but for an inexpensive option, substitute canned crab meat or even chopped cooked chicken breast.

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Vegetable Soup with Pistou

Credit: Becky Luigart-Stayner

Vegetable Soup with Pistou Recipe

Navy beans, leeks, carrots, tomatoes, potatoes, and zucchini combine for a heart-healthy soup that takes the chill off a cold winter night. The flavorful topping is a basil pistou, a mixture similar to pesto minus the pine nuts.

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Chilled Avocado and Yogurt Soup

Credit: Thomas J. Story

Chilled Avocado and Yogurt Soup Recipe

This fresh Greek-inspired soup comes together in minutes. Buttermilk gives it a soupy consistency without changing the yogurt's flavor.

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White Cheddar and Chive Potato Soup

Credit: Brie Passano; Styling: Claire Spollen

White Cheddar and Chive Potato Soup Recipe

Luscious, creamy potato soup uses just one pan for fast weeknight comfort and even faster cleanup. We love the look and tang of sharp white cheddar.

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Sweet Pea Soup with Yogurt and Pine Nuts

Credit: Jennifer Causey; Styling: Claire Spollen

Sweet Pea Soup with Yogurt and Pine Nuts Recipe

We love this dish at room temp, though Chittum serves his version chilled. Frozen green peas can also work: Thaw first in cold water.

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Creamy Spinach Chickpea Soup

Credit: Annabelle Breakey; Styling: Charlotte March

Creamy Spinach Chickpea Soup Recipe

Curry, ginger, and mint give this soup a kick, while puréed chickpeas make it hearty enough to eat as a main course. For the best texture, purée until silky smooth.

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Italian Wedding Soup

Credit: Jason Varney; Styling: Lindsey Lower

Italian Wedding Soup Recipe

This classic soup features italian sausage and plenty of grated parmesan cheese.

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Creamy Broccoli-Cheese Soup

Credit: Jennifer Causey; Styling: Claire Spollen

Creamy Broccoli-Cheese Soup Recipe

We like our version extra chunky, so we only puree about a third of the broccoli mixture in step 3. For a thinner, smoother consistency, add more soup to the blender.

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Roasted Vegetable Soup

Credit: Jennifer Causey; Styling: Claire Spollen

Roasted Vegetable Soup Recipe

Process this hearty vegetable soup in batches for a creamy finishing texture.

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Creamy Zucchini Soup with Mixed Herbs

Credit: Karry Hosford

Creamy Zucchini Soup with Mixed Herbs Recipe

Simply elegant and delicious with its French baguette crouton and mixed herb topping, this dish is perfect for serving to guests.

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North Woods Bean Soup

Credit: Randy Mayor; Jan Gautro

North Woods Bean Soup Recipe

This 5-star recipe boasts over-the-top flavors from turkey kielbasa and a variety of vegetables. Best of all, it takes less than 30 minutes to make.

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Butternut Squash Soup

Credit: Photo: Becky Luigart-Stayner; Styling: Cindy Barr

Butternut Squash Soup Recipe

This creamy butternut squash soup features pureed butternut squash, carrot and onion and showcases the rich, sweet flavor of this winter squash.

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