Soup for dinner: How to make a low-calorie dish

Soup has range. Done right, it’s a weeknight unicorn: quick, comforting, and surprisingly filling without blowing your calorie budget. The trick isn’t a strict recipe—it’s a flexible formula that you can use with whatever’s in your fridge or pantry. Here’s how to turn a pot of broth, a bunch of veggies, and a few smart additions into a hearty, low-calorie dinner that actually makes you feel satisfied.

Why soup works for satiety with fewer calories

Two things make soup last longer: water and fiber. Foods with a lot of water (think broth, tomatoes, squash, leafy greens) are naturally lower in energy density, so you can eat a satisfying amount for fewer calories (1).

“I tell clients to treat soup like a canvas for volume: more vegetables and broth, then a layer of protein and flavor,” says Denise Hernandez, MS, RDN.

Add vegetables and beans for fiber and slow digestion, which helps keep you full (2). There’s even research showing that starting a meal with a low-energy-density soup can reduce total calorie intake for that meal—without increasing hunger later (2).

Dinner soup formula

Use this flexible template to create a bowl that’s hearty, low-calorie, and balanced.

1) Start with a vegetable base
Use aromatic vegetables like onions and garlic as well as soup staples like celery and carrots. Then add quick-cooking vegetables (spinach, kale, zucchini, mushrooms, cabbage, frozen mixed vegetables). More vegetables means more volume and fiber for fewer calories (1)(2).

2) Add lean protein
think: Shredded chicken, lean ground turkey, extra firm tofu, tempeh, edamame, white fish or beans. Protein improves satiety and helps protect lean mass during weight loss (3).

3) Choose smart carbs
Go for grains like barley, farro, whole grain pasta, brown rice, potatoes. Whole grains and legumes add fiber for fullness; portion keeps calories under control (1).

4) Build big flavor
Consider umami (tomato paste, mushrooms), acids (lemon juice, vinegar), herbs and spices (parsley, cumin, smoked paprika), and low-sodium soup. A splash of vinegar or lemon at the end brightens the flavors so you rely less on salt.

5) Finish with measured fat and texture
Add finishing touches like a teaspoon of olive oil per bowl, grated Parmesan cheese, a teaspoon of yogurt, toasted seeds or fresh herbs. They give richness and mouthfeel. “If you want ‘creamy,’ blend a cup of soup in a blender, then add it back to the pot. Or stir in plain yogurt—both of which give the body far fewer calories than cream,” says Hernandez.

Make it satisfying (not salty)

Sodium can sneak into canned soups, beans, tomato products, and spice mixes. Here’s how to keep it under control:

• Know the label claims: “Low sodium” is less than 140 mg per serving; “very low sodium” is less than 35 mg; “sodium-free” is less than 5 mg (4).
• Limit your daily sodium intake: Most adults should stay below 2,300 mg per day. Some people (such as certain hypertensive populations) may benefit from lower targets—follow your doctor’s advice (3).
• Choose a better broth: Look for low- or reduced-sodium broth and season with herbs, spices, citrus, and vinegar instead of extra salt.
• Rinse the canned beans: Draining and rinsing helps to remove the small surface sodium (5).
• Taste at the end: Acid and herbs often give that flavor you’re looking for.

Some examples of bowls

Use the formula above to mix and match. Three quick ideas:

Tuscan chicken and white beans
Fry onion, garlic, carrot. Add low-sodium chicken broth, diced tomatoes, chopped kale, shredded rotisserie chicken, and cannellini beans. Finish with lemon juice and parsley. Optional: 1 teaspoon of olive oil per bowl.

Ginger Miso Veggie with Tofu and Edamame

Sauté mushrooms, cabbage and scallions in a low-sodium ginger/garlic vegetable broth. Add diced tofu and peeled edamame; whisk the miso off the heat. Finish with rice vinegar and crispy chili.

Hearty lentil-barley tomato
Bloom tomato paste, cumin and smoked paprika with onion/carrot/celery; add low-sodium broth, brown lentils and quick-cooking barley. Finish with red wine vinegar and chopped cilantro.

For advice: Save the test container in MyFitnessPal and customize it. If you’re low on protein, add more tofu/chicken/beans; if sodium rises, change broths or increase herbs/acids.

Frequently Asked Questions: Low-Calorie Soups

Bottom line

A filling, low-calorie soup is all about volume and balance: Fill the pot with vegetables and broth, add lean protein and smart carbs for staying power, then finish with herbs, acid, and moderate fat for big flavor. Watch the sodium and you have a dinner template that you can spin into dozens of satisfying bowls.

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