It’s soup season! But let’s face it: Rich, creamy soups can be a little bit heavy for every day — and they aren't always fitness goal-friendly.
Thankfully, it’s easy to pack your soups with veggies and protein so you feel cozy, warm and nourished, not weighed down. Here are nine of our favorite better-for-you soup recipes that will suit any mood.
Italian Style Soup with Turkey Sausage
Daydreaming of Tuscany? Try this Italian-inspired soup! It layers traditional Italian flavors — hearty kidney beans, al dente pasta and savory sausage — in a rich tomato broth. Adapt the flavor by switching up the sausage: Try a hot Italian turkey sausage for extra spice, or turkey chorizo for smokiness.
White Bean Soup with Sweet Italian Sausage
Speaking of sausage, here’s a completely different take on sausage and bean soup. This soup leans into warm, cozy flavors, with sweet Italian sausage and a dash of pickling spice — a warming, earthy blend of cinnamon, allspice, mustard seeds, ginger and more. A rich chicken broth adds meaty depth to each spoonful, making this a seriously cozy alternative to traditional chicken noodle soup.
Creamy Vegan Chickpea and Rice Soup
Here it is: Proof that better-for-you soup can still be rich and creamy. This comforting soup uses blended cashews in place of heavy cream — a common technique in vegan cooking. It also features a medley of veggies, from bold leafy greens to subtly sweet carrots, plus chickpeas for hearty protein.
Cabbage Soup
Trust us: You've never had cabbage this delicious. The humble veggie makes the perfect flavor base for this savory soup, livened up with smoky sausage, creamy white beans and, of course, plenty of seasoning. Tomato paste, garlic, onion, and black and red peppers give this soup just enough kick without overshadowing the other ingredients. It’s ideal for a cozy night in — or for New Years meal prep.
Chinese Hot and Sour Soup
Chinese hot and sour soup is a takeout staple, and it's easy to make a better-for-you version at home. This recipe is packed with umami flavor, thanks to sliced shiitake mushrooms, nutty sesame seeds and zippy ginger. Bamboo shoots add flavor and crunch to each bite, making each spoonful irresistible. Amp up the flavor even more with a drizzle of toasted sesame oil.
Hearty Beef and Barley Soup
Soup doesn’t get much cozier than this! Loaded with melt-in-your-mouth beef chunks and hearty barley, this is a stick-to-your-ribs meal that’ll keep you warm all winter long. Our recipe keeps it classic, using tomatoes, carrots and onions to provide a well-rounded savory flavor. But you can adapt it to include other veggies, like parsnips, turnip or cabbage.
Roasted Vegetable Soup with Roasted Avocado
Meet your new favorite way to eat your veggies! This roasted veggie soup is cozy, comforting and nourishing all at once. It’s packed with umami-rich veggies, like tomatoes and oyster mushrooms, for intense savory flavor, and a medley of thyme and sage brings the flavor over the top. Get creative by adding more roasted veg — like red pepper, cauliflower or carrots — to the soup.
Roasted Cauliflower and Mushroom Soup
Speaking of roasted veggies, this roasted cauliflower soup is the tastiest way to warm up chilly evenings. It features layers of humble flavors — meaty mushrooms, sweet roasted cauliflower and earthy cumin — for a meal that’s light yet satisfying. Enjoy a mugful as a snack on wintry days or pair with a sandwich or salad for lunch.
Savory Homemade Chicken Noodle Soup
No better-for-you soup list would be complete without chicken noodle soup, and this tasty recipe is sure to become your next go-to. Packed with onions, carrots, celery and green peas, each bite is bursting with layers of flavor — and, of course, you can mix in more veggies to suit your mood. If egg noodles don’t work with your meal plan, try using a high-protein pasta for even more nourishment.
Want More Soup Inspirations?
Here are some delicious, hearty soup recipes that you'll enjoy:
