There aren’t many foods in the world that are cozier and more comforting than a delicious bowl of soup. And while this emotional support food can bring an opportunity for extra nutrients your body may need, certain types of soups can be filled with unwanted, not-so-healthy ingredients. Thankfully, there are also plenty of healthy soup recipes you can make right at home. Making healthier soups is a great way to stick to some of your health goals in the colder months of the year, especially when life slows down and it becomes harder to get outside and get moving. And if you’re someone who is specifically trying to lose weight or fat around the abdominal area, incorporating healthy recipes into your daily routine can help.
Please note that I would never claim that a healthy soup recipe alone would be enough to help you lose belly fat. Losing abdominal fat is a process that is driven by an overall shift in diet, an uptick in daily movement, reduced stress, quality sleeping habits, and essentially an all-around healthy lifestyle. But what the soup recipes mentioned below can offer are important fat-burning nutrients and ingredients like fiber, protein, and healthy fats, while being lower in total calorie count. One study found that a diet high in quality protein was associated with less abdominal fat, and another study found that incorporating higher levels of fiber along with regular exercise led to decreased belly fat.
Below you’ll find 11 soup recipes that are lower in calories and made with plenty of fiber, protein, or both to help you stick to your belly fat-burning goals. Then for more helpful cooking tips, check out 12 Chefs’ Secrets for Making the Perfect Soup.
At 410 calories per serving, this soup is not only lower in calorie count than many other beef stews, but it’s made with plenty of fibrous veggies and carbs like carrots, potatoes, and peas. The beef will also give you a boost of protein while still keeping the saturated fat content low.
Get our recipe for Beef Stew in Red Wine.
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A warm bowl of chili is the perfect meal for a chilly day, but certain chilis can sometimes be full of calories and fat. This turkey chili, which is only 330 calories and 6 grams of fat per serving, is a healthier alternative. With this soup you’ll get a boost of protein from the turkey and beans, as well as a fiber boost from the white and pinto beans.
Get our recipe for Low-Fat Hearty Turkey Chili.
Another cozy soup that’s easy to make, this chickpea quinoa recipe provides both protein and fiber. You can leave this one vegetarian, or add in your favorite lean meat for even more protein.
Get our recipe for Chickpea Quinoa Soup.
This recipe may require a bit more time and effort than some of the others on the list, but its nutrient-density and delicious flavors make it worth the energy spent. Not only do you get your fiber boost with this one, but you’ll also get a helpful dose of omega-3s and vitamin A as well.
Get our recipe for Classic Butternut Squash Soup.
Italian meatball soup is a classic recipe, but this one is a healthier version than most. It’s under 350 calories per serving, but it will still satisfy your cravings and leave you feeling full because of the protein you’ll get through the ground beef and vegetables.
Get our recipe for Italian Meatball Soup.
Black beans are an incredible source of fiber and plant-based protein, so anytime you can sneak them into a recipe is a win. You’ll also get a hefty dose of protein with Greek yogurt and ham hock, with a total of 16 grams of protein, 8 grams of fiber, and only 261 calories per serving.
Get our recipe for Cuban Tomato and Black Bean Soup.
This soup is unique among the rest on the list because it’s served chilled. And while there are 29 grams of fat per serving, most of the fat is considered “healthy fat” because it’s in the form of omega-3 fatty acids from olive oil and avocado. In one 2019 study, it was found that avocado consumption may help reduce weight gain, along with a balanced diet.
Get our recipe for Chilled Avocado Soup.
We don’t recommend everyone try the Whole30 diet for weight loss unless otherwise suggested by your doctor or dietitian because this way of eating can be highly restrictive, while also potentially causing you to miss out on fiber-filled whole grains or protein from dairy. However, this Whole30 mushroom soup is low in calories and high in healthy fat, which may be beneficial for certain people’s weight loss plans.
Get the recipe for Whole30 Mushroom Soup.
The Olive Garden Pasta Fagioli Soup is a fan-favorite, but this copycat recipe is much healthier than the original. This recipe keeps the calorie count low but is full of protein from the different types of beans, chicken broth, and ground beef, as well as fiber from the beans and vegetables.
Get the recipe for Copycat Olive Garden Pasta Fagioli Soup.
It’s hard to imagine a chilly fall or winter season without trying a classic chicken enchilada soup. This recipe from Fit Foodie Finds is healthier than many other options, and comes packed with 30 grams of protein while keeping it at only 5 grams of fat. It also uses plenty of beans like black beans, white beans, and kidney beans, which gives you a delicious boost of fiber.
Get the recipe for Slow Cooker Chicken Enchilada Soup from Fit Foodie Finds.
And last but certainly not least, bring in some classic fall flavors with this vegan curried pumpkin lentil soup from Ambitious Kitchen. Lentils are the perfect plant-based protein because they’re also high in fiber, and the pumpkin will provide some protein and fiber as well.
Get the recipe for Vegan Curried Pumpkin Lentil Soup from Ambitious Kitchen.
As we mentioned above, these soups are not magical weight loss potions that will instantly burn belly fat. In fact, there is no single food that can do that, regardless of what companies may tout to market their products. What really makes a difference in the long run is incorporating more protein, fiber, and healthy foods into a balanced diet, while making consistent and necessary lifestyle changes to your daily routine. These deliciously cozy soups are a great place to start in the coming cold weather months.