15 Easy Soup Recipes for Cozy Nights (Under 400 Calories!)

Imagine a soup that’s comforting, quick to make, and low in calories. It’s possible, and it’s delicious!

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Every soup lover needs a few key tools. This Dutch oven is my most-used pot—it distributes heat perfectly and goes from stovetop to oven. For blending creamy soups, this immersion blender is a game-changer compared to transferring hot liquid to a regular blender.

Get ready for 15 easy soup recipes perfect for cold nights and busy days. These soups use pantry staples like lentils, beans, and canned tomatoes. They’re fast, affordable, and full of flavor.

Most soups have 116–200 calories per serving, with 11–22 grams of protein. Try Pressure Cooker Chicken Enchilada Soup for 132 calories and 14g protein. Or, go for Homemade Chicken Tortilla Soup with 200 calories and 22g protein.

Look for lean chicken and turkey, seafood like Shrimp Corn Chowder, and plant-based options like Best Lentil Soup. Global favorites like Hot and Sour Soup and Tinola add warmth. Most soups are quick to make, perfect for busy nights, and won’t weigh you down.

Key Takeaways

• 15 easy soup recipes designed for cozy nights, each under 400 calories.
• High-protein options (about 11–22g) help homemade soup keep you full.
• Many recipes clock in around 116–200 calories for a true low calorie soup.
• Weeknight-ready: several soups cook in 30–40 minutes or use an Instant Pot or slow cooker.
• Pantry staples and freezer veggies make healthy soup affordable and simple.
• Mix of lean poultry, seafood, and plant-based picks for balanced soup for dinner.
• Includes global favorites to keep your rotation fresh and flavorful.

Why Low-Calorie, High-Protein Soups Make the Best Cozy Night Dinners

You want a bowl that tastes like a hug but still fits your goals. A low calorie soup can deliver that feel-good factor. It’s made with herbs, spices, citrus, umami cheeses, and lean proteins. Think of it as comfort food soup with a smarter blueprint.

Real examples prove it works. Cream of Cauliflower Soup made with 1% milk and reduced-fat cheddar lands around 186 calories with 13g protein. Dill Chicken Soup brightened with lemon and fresh dill comes in near 198 calories and 18g protein. Brands like Taste of Home showcase many bowls under 200 calories and at least 11g protein, so you can keep it a healthy soup without losing the cozy vibe.

Comfort food soup without the calorie overload

You can build indulgent flavor without heavy cream or butter. Use garlic, ginger, smoked paprika, and a squeeze of lemon to wake up the broth. Stir in a little reduced-fat cheddar or Parmesan for umami richness. Lean chicken, turkey, shrimp, or beans make every sip satisfying while keeping it a low calorie soup that still feels luxe.

I use this chicken stock and this vegetable broth when I don’t have time to make homemade—they taste fresh and have no weird additives.

How protein (11g+) and fiber help you feel full and satisfied

Protein curbs hunger and helps you stay full after dinner. Target at least 11g per serving by using chicken breast, turkey, shrimp, or lentils. Fiber pulls its weight too. Lentil-based bowls often reach 11–12g protein and 6–7g fiber per cup, which supports steady energy and fewer late-night snacks.

These soup bowls and soup spoons make serving feel special—the bowls keep soup hot longer and the spoons are the perfect size.

Add high-fiber all-stars like cabbage barley soup or vegetable-packed minestrone with beans and orzo. This keeps your healthy soup hearty and balanced, so one bowl actually feels like a meal.

Best times to enjoy fall soup recipes and winter soup recipes

Cooler nights call for comforting steam and bold aroma. Fall soup recipes shine when markets brim with squash, carrots, and greens. In winter soup recipes, you can lean on frozen veggies, canned tomatoes, and whole grains to keep things easy.

Make a big pot on Sunday, then freeze half for busy midweek dinners. Slow-Cooker Chicken Noodle (Mediterranean-style), Wild Rice and Shrimp with fennel and leeks, and Healthy Chicken Wild Rice Soup are cold-weather favorites that reheat beautifully and stay light.

• For weeknights: stash portions in the freezer for grab-and-heat comfort food soup.
• For guests: serve a healthy soup starter, then add crusty whole-grain bread and a crisp salad.
• For meal prep: rotate fall soup recipes and winter soup recipes to match the season and your pantry.

Pantry and Freezer Staples to Make Healthy Soup Fast

Transform a busy night into a cozy bowl of homemade soup with the right pantry items. Having a few essentials means you can whip up soup in minutes. You’ll also have room for new soup ideas that fit your budget and schedule.

Lentils, beans, canned tomatoes, and frozen veggies for budget-friendly meals

Dried lentils and canned beans are quick to cook and add protein and fiber. Canned tomatoes and tomato paste give your soup body and depth. A splash of V8 can enhance a tomato-based soup.

Frozen peas, corn, spinach, and mixed veggies are great when your fridge is empty. They make quick soup recipes possible. For more ideas, check out this guide to common pantry staples for quick meals.

Lean proteins: chicken breast, turkey, shrimp, and plant-based options

Lean chicken breast shreds quickly for soups like enchilada or tortilla bowls. Rotisserie chicken saves time. Turkey has the same lean protein and mild taste.

Shrimp cooks fast for ramen or light chowders, keeping calories low. For plant-based options, try lentils, chickpeas, or tofu. Frozen pot stickers can make a flavorful soup with ginger, garlic, and sesame oil.

Flavor boosters: herbs, spices, citrus, and low-sodium broth

Use dill, cilantro, and oregano for a bright, layered soup. Spice it up with chili powder, cayenne, garam masala, turmeric, or curry powder. Choose low-sodium broth and finish with lemon or lime for a fresh taste.

Keep a small kit of toppings like Parmesan, chili oil, rice vinegar, and fresh herbs. These add a restaurant touch to your quick soup recipes.

Instant Pot and Slow Cooker Winners Under 400 Calories

You want soup for dinner that feels cozy, fast, and light. These easy soup recipes use your Instant Pot or slow cooker. They turn pantry staples into low calorie soup you’ll love. They’re perfect for busy nights and warm winter days.

Pressure Cooker Chicken Enchilada Soup: big flavor, lean chicken, quick cook

Make this soup with boneless, skinless chicken breast, canned enchilada sauce, and black beans. It’s full of flavor and has lean protein. Taste of Home says it has about 132 calories per 2 cups and 14g of protein.

Just set the Instant Pot to high pressure and cook for about 8 minutes. For less sodium, use homemade enchilada sauce and low-sodium broth. This soup is perfect for a quick dinner that’s still spicy.

Instant Pot Vegetable Soup: veggie-packed, ready in under 30 minutes

This soup is one-pot, gluten-free, and vegan. It has carrots, zucchini, green beans, and tomatoes. Italian seasoning and garlic add flavor without cream.

Cook it in the Instant Pot for a few minutes under pressure. It’s a fresh and bright winter soup. It’s also great for heart health and can be prepped for lunches.

Slow-Cooker Chicken Noodle (Mediterranean-style) with whole-wheat pasta

EatingWell’s version uses lean chicken breast, olive oil, and lots of veggies. It has whole-wheat pasta for fiber. Diabetic Living suggests using bone-in pieces for richer broth, but breast is easier.

Let the slow cooker work while you’re out. The Mediterranean flavors—lemon, herbs, and greens—keep it light. It’s perfect for a quick, comforting dinner.

Lean Chicken and Turkey Soups You’ll Crave on Chilly Nights

You want a soup that warms you up fast and tastes great. These easy soup recipes offer lean protein and cozy flavors. They’re healthy and feel like comfort food without being too heavy. Each bowl is light and perfect for a weeknight meal.

Dill Chicken Soup with lemon for brightness and fresh/frozen veggies

Taste of Home’s dill chicken soup is lively with fresh dill and lemon. You can add mixed veggies for quick prep. A 1-1/3 cup serving has about 198 calories and 18g protein.

Pair it with whole-grain toast for extra energy. It’s a quick and healthy soup for chilly nights.

Homemade Chicken Tortilla Soup with rotisserie shortcuts and lime

Make it fast with a rotisserie chicken. Add tomatoes, broth, and chipotle for flavor. Finish with fresh lime. A 1-1/4 cup serving has around 200 calories and 22g protein.

Top with avocado, cilantro, or tortilla strips. Just keep portions small to stay under 400 calories.

Italian Wedding Soup with chicken meatballs and spinach

Make lean chicken meatballs and simmer with spinach and broth. Add whole-wheat orzo for texture. It’s a healthy soup that feels like a restaurant meal but fits a busy weeknight.

Use lemon to brighten the flavors. This soup is classic comfort food that’s also low in calories.

Healthy Chicken Wild Rice Soup (creamy without heavy cream)

Wild rice adds nutty flavor, protein, and fiber. You can cook it on the stovetop, in a slow cooker, or Instant Pot. Use a light dairy swap or blended veggies for creaminess.

This soup is perfect for cold nights. It’s a comforting choice that’s also healthy.

• Pro tip: Add lemon, kale, and bone-in chicken for richer broth and flavors.
• Keep garnishes simple to stay on track with low calorie goals and highlight the lean protein.

Protein-Packed Lentil and Bean Bowls Under 400 Calories

You want a healthy soup that fills you up without weighing you down. These soup ideas turn pantry staples into easy soup recipes. You can batch-cook, reheat, and love them all week. Each bowl stays a low calorie soup while delivering fiber and protein for real staying power—perfect homemade soup comfort on a busy night.

Best Lentil Soup: naturally creamy, high fiber, great for meal prep

Go classic with a pot of brown or green lentils simmered in low-sodium broth, onions, carrots, and celery. The starch in lentils turns the base silky, no cream needed. Taste improves on day two, so you get a meal-prep win and a healthy soup you can freeze.

Per-cup ranges often land around 156–182 calories with 11–12 grams of protein and 6–7 grams of fiber, keeping this low calorie soup both hearty and simple. For quick soup ideas, add a squeeze of lemon and a swirl of olive oil before serving.

Mediterranean Red Lentil Soup with garlic, cumin, and lemon

Red lentils break down fast, giving you a smooth, bright bowl in under 30 minutes. Build flavor with garlic, cumin, smoked paprika, and a pinch of chili. Finish with lemon and parsley for a clean, citrus lift.

This is an easy soup recipe to keep vegan and gluten-free. Use vegetable broth, then top your homemade soup with toasted seeds or a spoon of yogurt if you want extra richness without many calories.

Cuban- or Tex-Mex–style bean soups for hearty, low-calorie comfort

Black beans shine in a Cuban-inspired bowl with onions, peppers, oregano, and a splash of vinegar for balance. For Tex-Mex flair, lean into chili powder, cumin, tomatoes, and corn, then add lime and cilantro.

Beans deliver plant protein and fiber that help you feel satisfied, making these easy soup recipes weeknight all-stars. If you crave a meat boost, fold in a little turkey chorizo or diced rotisserie chicken and keep portions modest to stay a low calorie soup.

Round out your bowl with whole grains like brown rice or barley if you need extra energy, or keep it light with more veggies. With these soup ideas, you get a homemade soup that’s cozy, affordable, and ready when you are—every spoonful built for flavor first.

Seafood Soups That Feel Special (and Stay Light)

Make weeknights feel fancy with seafood bowls under 400 calories. These soups are quick, easy, and full of flavor. They’re perfect for winter and won’t weigh you down.

Add mushrooms, greens, and wild rice for extra texture without cream. You’ll get protein, vitamin B12, and warmth fast.

Ramen with Shrimp: fast weeknight protein with mushrooms and greens

Taste of Home’s version uses store-bought ramen for a quick start. It’s about 148 calories and 12 grams of protein per cup. Add white baby portobello or shiitake mushrooms for flavor, then toss in spinach or bok choy.

This twist makes a classic into a healthy comfort food. It’s perfect for busy nights and fits winter soup recipes well.

Shrimp Corn Chowder: lightened-up creamy base with smoky notes

Start with a creamy base of nonfat milk and a quick roux. Add tender shrimp and sweet corn. Smoky bacon adds a nice contrast; keep portions small to stay under 400 calories.

This soup is creamy yet light. It balances flavors well, making it great for cozy nights.

Wild Rice and Shrimp with fennel and leeks for aromatic depth

Diabetic Living combines wild rice, shrimp, fennel, and leeks for a rich aroma. The rice adds fiber, while shrimp cook quickly and stay tender.

This dish is easy to make but feels fancy. It shows winter soups can be both elegant and practical.

• Pro tip: Use low-sodium broth and finish with lemon and herbs for extra flavor.
• Make the broth base ahead of time, then add shrimp at the end to avoid overcooking.
• Try these soup ideas to keep your meals fresh and meet your low calorie goals.

Vegetarian and Vegan Comfort Soups for Cozy Evenings

Looking for a healthy soup that warms you up fast? These easy recipes are perfect for a weeknight dinner. They’re light on calories and use common ingredients. Each bowl feels like homemade, yet stays low in calories.

Tip: Always have vegetable broth, canned beans, and spices ready. This way, you can make a flavorful soup in minutes without adding extra fat.

Classic Minestrone (stovetop or Instant Pot): beans, greens, and orzo

For a hearty soup, try minestrone. It has leeks, potatoes, zucchini, spinach, and orzo. Add vegetable broth and Parmigiano-Reggiano if you can. You can cook it on the stove or in an Instant Pot. It’s a comforting, low-calorie option for dinner.

Spicy Peanut Soup with Sweet Potato + Kale (naturally vegan, gluten-free)

This creamy soup uses peanut butter for richness and kale for color. Sweet potato adds depth, while chili and garlic add heat. It’s a satisfying, homemade soup that’s easy to make and watch your calorie intake.

Golden Turmeric-Ginger Carrot Soup for immune support

Blend carrots, ginger, turmeric, and citrus for a bright soup. It’s smooth and flavorful, topped with olive oil. This soup is quick to make and can be reheated for a fast, low-calorie dinner.

Vegan Broccoli “Cheese” with cashews and nutritional yeast

Soak cashews, then blend with steamed broccoli and nutritional yeast. This makes a creamy, savory soup. It’s perfect with toast or a salad, and is rich in protein for a plant-based option.

Make a batch of these soups and freeze them in portions. This way, your homemade soup is always ready. With smart swaps and steady seasoning, each bowl is full of flavor, fiber, and joy.

Global Soup Ideas to Warm Up Your Week

Explore the world from your kitchen with these bold, comforting soups. They are quick, affordable, and perfect for fall and winter. Each soup promotes healthy eating while keeping you cozy.

Hot and Sour Soup: tofu, egg ribbons, and adjustable chili oil heat

Start with a kick from Hot and Sour Soup, inspired by Taste of Home. It has a tangy flavor from rice vinegar, with tofu and egg ribbons for protein. Adjust the spice with chili oil to your liking, or add chicken or pork for more flavor.

This soup is great for a light meal with steamed greens or brown rice. It’s perfect for both fall and winter, thanks to its rich taste.

Tinola: Filipino ginger-garlic chicken broth with greens

EatingWell’s Tinola offers a clear, fragrant broth. Chicken is simmered with ginger and garlic, then finished with malunggay or bok choy. Serve with rice, quinoa, or wild rice to balance the meal.

For creamy comfort, check out this marry me chicken soup guide. It covers timing, nutrition, and easy swaps for a homemade touch.

Dal and Miso: plant-forward, umami-rich, quick soup recipes

Dal is a plant-based stew with lentils, turmeric, cumin, and tomatoes. It’s vegan, gluten-free, and easy to prepare. Add lemon and cilantro to brighten it up and keep it in your healthy soup rotation.

For meal prep, I portion soups into these freezer-safe containers and label them with this label maker. Soups keep for 3 months in the freezer and reheat perfectly!

Miso Soup is quick with dashi, miso, tofu, and scallions in 20 minutes. Its umami flavor is great for winter, and its lightness suits fall soups too.

How to Keep Every Bowl Under 400 Calories (Without Losing Flavor)

You want a low calorie soup that still tastes rich and cozy. With a few easy swaps and smart add-ins, your healthy soup can stay satisfying and light. These ideas fit right into easy soup recipes you already make for soup for dinner, and they work for any homemade soup you love.

Smart swaps: 1% milk, reduced-sodium broth, and lean meats

Trade heavy cream for 1% milk to build a silky base without extra calories. This trick works well in Cream of Cauliflower. A light roux plus nonfat milk keeps chowders lean. Choose lean proteins like skinless chicken breast, turkey, shrimp, or extra-lean ground beef for a flavorful bowl.

Use reduced-sodium broth to control salt and let herbs do the heavy lifting. See the advice in this helpful guide on better low-calorie soups.

Veggie volume and whole grains (barley, brown rice, quinoa) for fullness

Load up on cabbage, spinach, kale, carrots, and tomatoes to add bulk for almost no cost in calories. Whole grains bring staying power: barley in cabbage soups, brown rice in stuffed pepper blends, wild rice in chicken soups, or a modest scoop of orzo. This approach turns easy soup recipes into a filling soup for dinner without pushing past 400 calories.

Toppings that add big taste: citrus, fresh herbs, and a sprinkle of cheese

Fresh herbs make all the difference! I grow my own with this indoor herb garden kit—it sits on my counter and gives me fresh basil, parsley, and thyme year-round.

Finish with lemon or lime to wake up the broth. Top with dill, cilantro, or parsley for freshness. Add a light sprinkle of Parmesan for umami, or a tiny drizzle of chili oil for heat. Keep portions in check with richer add-ins like avocado, tortilla strips, bacon, or extra cheese so your homemade soup stays a healthy soup you can enjoy any night.

Use these strategies across your favorite bowls and you’ll keep easy soup recipes satisfying, whether you’re craving a healthy soup at lunch or a quick soup for dinner. Your homemade soup can stay flavorful, balanced, and comfortably under 400 calories—no compromise needed.

easy soup recipes for Busy Weeknights: 15 Editor-Backed Picks

You want a soup that’s quick, filling, and full of flavor. These recipes are fast, ready in under 30 minutes. They’re perfect for weeknights or meal prep, without the hassle.

easy soup recipes become even simpler with basic ingredients like broth, canned tomatoes, and frozen veggies. Add lean protein, a squeeze of citrus, or some herbs, and you’re done.

Chicken Enchilada, Chicken Tortilla, and Dill Chicken for quick protein

Pressure Cooker Chicken Enchilada Soup is about 132 calories with 14g protein. It has a smoky flavor. Homemade Chicken Tortilla Soup is around 200 calories and 22g protein, perfect for a fun dinner. Dill Chicken Soup adds lemon and herbs for a fresh, healthy option in 20–30 minutes.

Alphabet Soup with turkey meatballs and spinach for a family-friendly win

Alphabet Soup is about 192 calories and 13g protein per serving. Kids love it. Adding baby spinach boosts greens without extra time. These recipes are quick, making dinner a breeze before homework starts.

Cabbage Barley and Beef Cabbage: hearty flavor, light calories

Cabbage Barley Soup has roughly 197 calories, 11g protein, and 9g fiber. It uses V8 for a rich base. Beef Cabbage Soup is lean at about 116 calories and 11g protein. You can swap ground turkey or plant-based crumbles for a healthier option. Both are great for big batches and light lunches.

Instant Pot Vegetable and Minestrone for set-and-forget ease

Instant Pot Vegetable Soup cooks in under 30 minutes. It’s gluten-free and vegan-friendly. EatingWell’s Minestrone is Mediterranean with beans and greens. These soups are perfect for busy days, requiring little prep.

• Fast add-ons: ramen with shrimp (about 148 calories; 12g protein) and pot sticker soup (about 198 calories; 13g protein) boost variety.
• Keep it simple: lime wedges, scallions, and a drizzle of olive oil make quick soup recipes taste restaurant-ready.

Conclusion

Easy soup recipes can warm up any chilly evening. They offer comfort and nutrition in one bowl. Each bowl is under 400 calories, packed with protein and fiber.

Many favorites have 116 to 200 calories and 11 to 22 grams of protein. This includes chicken enchilada and tortilla soups, to lentil and bean classics.

Use pantry and freezer staples like lentils, beans, and canned tomatoes to save time and money. Your Instant Pot or slow cooker makes weeknights easy. Citrus, fresh herbs, and spices add flavor without extra calories.

A touch of umami from Parmesan or a squeeze of lemon can enhance any soup. This makes comfort food soups even better.

Add whole grains like barley or brown rice for staying power. Finish with light toppings to keep your soup on track. Try global favorites like Hot and Sour Soup or vegan broccoli “cheese” for variety.

With smart swaps and tested ideas, you can make weeknight soup routines easy. Keep your list short, tools simple, and flavors bold. This way, you get healthy soups that taste like comfort, cook on your schedule, and are the season’s highlight.

With these low-calorie, high-protein soups in your rotation, cozy nights become effortless, comforting, and nourishing. Each recipe gives you big flavor without the heaviness, using lean proteins, fiber-rich ingredients, and pantry staples to make dinner simple even on the busiest days. If you’re looking for more guidance on building balanced meals or understanding your daily nutrition needs, the U.S. Department of Agriculture’s MyPlate program offers helpful, science-based tips you can explore at https://www.myplate.gov. Warm up your week with a bowl that’s wholesome, satisfying, and good for you—from first spoonful to last.