Soup has reach. Done right, it’s the unicorn of weeknights: quick, comforting, and surprisingly filling without taxing your calorie budget. The trick is not 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 pile of veggies, and a few clever additions into a hearty, low-calorie dinner that will actually keep you satisfied.
Why soup works for fullness with fewer calories
Two things determine the staying power of soup: water and fiber. Foods high in water (think broth, tomatoes, zucchini, leafy greens) are naturally lower in energy density, so you can eat a satisfying volume with fewer calories (1).
“I tell clients to treat soup as a canvas for volume: more vegetables and broth, then layer protein and flavor,” says Denise Hernandez, MS, RDN.
Add vegetables and beans for fiber and you’ll slow digestion, keeping you full (2). There’s even research showing that starting a meal with low-energy-density soup can reduce total calorie intake during that meal, without increasing hunger later (2).
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The dinner soup formula
Use this flexible template to create a hearty, low-calorie, and balanced bowl.
1) Start with a vegetarian base
Use aromatic vegetables like onions and garlic, plus soup staples like celery and carrots. Then add quick cooking vegetables (spinach, kale, zucchini, mushrooms, cabbage, frozen mixed vegetables). More vegetables equals more volume and fiber for fewer calories (1)(2).
2) Add lean protein
Think: Shredded chicken, lean turkey, extra firm tofu, tempeh, edamame, white fish or beans. Protein improves satiety and helps protect lean body mass during weight loss (3).
3) Choose a smart carb
Go for grains like barley, farro, whole wheat pasta, brown rice, potatoes. Whole grains and legumes add fiber for fullness; portion keeps calories under control (1).
4) Build big taste
Think of umami (tomato puree, mushrooms), acids (lemon juice, vinegar), herbs and spices (parsley, cumin, smoked paprika) and low-sodium broth. A dash of vinegar or lemon at the end brightens the flavors, reducing your reliance on salt.
5) Finish with measured fats and texture
Add final decorations, such as a teaspoon of olive oil per bowl, grated Parmesan cheese, yogurt dollop, toasted seeds or fresh herbs. These provide richness and mouthfeel. “If you want ‘creamy,’ blend a cup of soup in your blender and then return it to the pot. Or stir in yogurt — both add body with much fewer calories than cream,” says Hernandez.
Make it satisfying (not salty)
Sodium can find its way into canned broths, beans, tomato products and seasoning blends. This is how you 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 daily sodium: Most adults should stay below 2,300 mg per day. Some people (such as certain hypertensive populations) may benefit from lower targets: follow the advice of your healthcare provider (3).
- Choose a better stock: Look for low- or reduced-sodium broths and season with herbs, spices, citrus fruits and vinegar instead of extra salt.
- Rinse canned beans: Draining and rinsing helps remove some surface sodium (5).
- Taste at the end: Acids and spices often provide the flavor pop you’re looking for.
Some example scales
Use the formula above to mix and match. Three quick ideas:
Tuscan-style chicken and white beans
Fry the onion, garlic, carrots. Add low-sodium chicken stock, diced tomatoes, chopped kale, shredded rotisserie chicken, and cannellini beans. Finish with lemon juice and parsley. Optional: 1 teaspoon of olive oil per bowl.
Gingery Miso Veggie with Tofu & Edamame
Simmer the mushrooms, cabbage and spring onions in a low-sodium vegetable stock with ginger/garlic. Add cubed tofu and peeled edamame; Whisk in the miso off the heat. Finish with rice vinegar and chili crisp.
Savory lentil-barley tomato
Bloom tomato puree, cumin and smoked paprika with onions/carrots/celery; add low-sodium stock, brown lentils, and quick-cooking barley. Finish with red wine vinegar and chopped coriander.
For a tip: Register a test bowl in MyFitnessPal and adjust. If you’re low on protein, add more tofu/chicken/beans; if sodium creeps up, change broth or increase spice/acid.
Frequently Asked Questions: Soups with fewer calories
Can soup really help with weight loss?
Soups rich in vegetables and broths have a low energy density, allowing you to eat satisfying portions with fewer calories; Studies show that starting a meal with low energy density soup can reduce energy intake at that meal (2).
Do I need cream for a silky soft texture?
No. Puree part of the soup, add yogurt or pureed beans/potatoes, or use a small dash of milk. These techniques mimic creaminess with far fewer calories.
Are beans “too many carbs” for dinner?
Beans and lentils provide fiber and protein that support fullness and stable energy.
What about canned ingredients?
They save a lot of time. If possible, choose low-sodium versions and rinse the beans to remove some surface sodium (5).
The bottom line
A filling, low-calorie soup is all about volume and balance: Fill the pot with vegetables and stock, add lean protein and a smart carb to maintain strength, and finish with herbs, acid and measured fats for full flavor. Keep an eye on sodium and you’ll have a dinner template that you can twist into dozens of satisfying bowls.
The message Soup for Dinner: Make a Filling Bowl with Fewer Calories appeared first on MyFitnessPal Blog.