8 Healthy Soup Recipes for Weight Loss

Christian Coulson
Updated: June 14, 2020
This post may contain affiliate links. Please read our disclaimer for more information.

One day I saw a homeless man…

I took pity on him so I brought him to my house, fed him, bathe him, and even let him stay at my house for a bit until he finds a job.

Unfortunately, he took advantage of this and became lazy. Every day, he would raid my fridge and eat my food. So one day I decided to put an end to this.

I bought a can of leafy vegetables and put it on the kitchen counter.

One day, when he walked in, he saw the can, screamed and ran far away. He never came back and I never saw him again.

How did I know this would work?

Because “nobody expects the spinach in the kitchen.” Ba-dum ts! 

Okay, enough with the jokes…

Soups are a great food to use when you’re trying to lose weight, they are typically very low in calories (depending on the soup) and are an easy way to add your daily servings of veggies. Because we both know you aren’t getting enough of them in your diet.

But don’t worry, here are 8 healthy soup recipes for weight loss you can use to get your daily serving of vegetables.

1. Chicken Bone Broth

Not only is chicken bone broth good for weight loss due to having such low calories, but it is also very good for your health.

Bone broth helps alleviate joint pain and keep your bones healthy.

When the broth simmers, it pulls gelatin out of the bones. Gelatin (also known as collagen) is used to treat some types of arthritis and osteoporosis.

Bone broth is also used to treat “leaky gut syndrome,” bone broth has many amino acids that help prevent inflammation, keep your digestive tract healthy, and promote the growth of good bacteria (probiotics).


  • Raw whole chicken
  • 1 stalk of chopped celery
  • 1 large chopped carrot
  • 1/2 onion
  • 1 clove of smashed and peeled garlic
  • 1 tbsp of apple cider vinegar
  • Water
  • Salt and pepper to taste


  1. Place the raw chicken in a slow cooker or large pot.
  2. Add water until the chicken is covered.
  3. Add all the other ingredients.
  4. Cook on low heat for at least 12 hours, up to 24 hours.

2. Spinach Hemp Soup

Healthy Spinach Hemp Soup Recipe for Weight Loss Image

Just like the bone broth, spinach can also strengthen your bones due to its high calcium content.

Spinach is also loaded with vitamin A, vitamin C, fiber, and many other nutrients needed to maintain a healthy body.

The hemp will give you protein to maintain your tissues, skin, and hair. Plus, since protein is digested slower than fats and carbs, it will keep you full for longer.


  • 8 cups of baby spinach
  • 1/2 cup of hemp hearts
  • 1 cup of cooked squash, pumpkin, or sweet potato (optional)
  • 2 small green onions
  • 3 tbsp of lemon juice
  • 1 tbsp coconut oil (or coconut butter)
  • 2 1/2 cups of hot chicken broth
  • Salt to taste


  1. Add all ingredients (except hemp hearts) into a blender and blend until smooth (typically around 2 minutes).
  2. Let it cool for about a minute and then add the hemp hearts to the blender.
  3. Blend again until silky smooth.

Start your journey to losing 10-21 pounds in just 21 days.

Get the free 21-Day Fat Loss Challenge training guide!

21-Day Fat Loss Challenge free training guide

3. Cauliflower Soup

Cauliflower is high in fiber and B-vitamins, and antioxidants. The high fiber content in this soup will keep your gut healthy and help you stay fuller for longer.


  • 5 cups of chopped cauliflower
  • 4 cups of chicken or vegetable broth
  • 1 chopped yellow onion
  • 2 tbsp of coconut oil or extra virgin olive oil
  • Salt and pepper to taste


  1. In a stockpot, sauté the chopped onions in your choice of oil until translucent.
  2. Add the broth and cauliflower.
  3. Simmer everything until cauliflower is soft.
  4. Pour the mixture into a blender and add the salt and pepper.
  5. Blend until smooth.

4. Carrot-Ginger Soup

Healthy Ginger Carrot Soup Recipe for Weight Loss Image

Carrots have lots of antioxidants, vitamin A, fiber, and other nutrients that can help reduce the risks of cardiovascular disease.

Just like bone broth, ginger can help reduce inflammation and is also used to treat many forms of nausea, especially morning sickness.

It also helps you reduce muscle pain and soreness after your workouts. So consider adding this low-calorie bowl of deliciousness to your diet.


  • 1 pound of carrots peeled and sliced thin
  • 2 cups of chopped yellow or white onion
  • 1 tbsp of coconut oil
  • 1 teaspoon of minced ginger
  • 2 cups of water or chicken broth
  • Salt to taste


  1. Sauté carrots and onions in coconut oil in a soup pot over medium heat until soft (typically between 5 to 8 minutes, but do not let them brown).
  2. Add water (or chicken broth) to cover the carrots.
  3. Add the minced ginger and salt.
  4. Bring to a simmer, cover, and cook until carrots soften (typically around 20 minutes).
  5. Pour the mixture into a blender and blend until smooth.

5. Turmeric Tomato Soup

The benefits of this tasty soup come mostly from turmeric/curcumin. This root has many health benefits, such as potentially helping prevent Alzheimer’s and heart disease.

It also very commonly used by people who exercise a lot to keep inflammation levels down.


  • 5 oz of rinsed and cut cherry tomatoes
  • 1 can of diced tomatoes (with the sauce)
  • 1 small chopped onion
  • 1/2 cup low-salt vegetable stock
  • 2 minced and peeled garlic cloves
  • 1 tsp coconut oil
  • 2 tsp turmeric powder
  • 1 tsp dried basil
  • 1 tbsp apple cider vinegar
  • Salt and pepper to taste


  1. In a pan, sauté the onion and garlic in coconut oil for about a minute.
  2. Add the turmeric and cherry tomatoes.
  3. Cook until the tomatoes are soft and leave their juices.
  4. Add all the other ingredients, bring to boil, cover, and let simmer for about 5 minutes.
  5. Pour mixture into a blender and blend until creamy.

6. Butternut Squash Soup

Healthy Butternut Squash Soup Recipe for Weight Loss Image


  • Large butternut squash (around 4 pounds) or 6 cups of diced squash (after removing the peel and seeds).
  • Olive or coconut oil
  • 1 tbsp of grated fresh ginger
  • 1 peeled and chopped crisp apple
  • 1 diced onion
  • 4 cups of vegetable or chicken broth
  • Salt and pepper to taste

Cooking Instructions:

  1. Pre-heat oven at 375 degrees.
  2. Cut the squash lengthwise and remove the seeds.
  3. Nicely brush the squash with the oil.
  4. Place both halves of the squash face down on a baking sheet.
  5. Place the baking sheet with the squash in the oven and roast them at 375 degrees for 35 to 45 minutes (until soft).
  6. Sautee the onion with a little oil until it becomes translucent.
  7. Add the peeled and chopped apple and the grated fresh ginger to the pan with the onion and cook for 3 more minutes.
  8. Add the squash, onions, apple, and ginger to a food processor (or blender).
  9. Pour the chicken broth and puree until you get a smooth consistency.
  10. Once everything is pureed, put it in a pot and heat it.
  11. Add salt and pepper to taste.

7. Cabbage Soup

Just like every other soup on this list, cabbage soup is packed with nutrients that help with inflammation and digestion.

Cabbage may help to lower blood pressure and cholesterol levels and contains lots of vitamin K.


  • 1/4 large cabbage
  • 2 celery stalks
  • 1 large onion
  • 1 large carrot
  • 3 peeled and minced garlic cloves
  • 1 tsp olive oil
  • 1/2 cup of parsley
  • 2 chicken flavored bouillon cubes
  • 8 cups of water
  • Salt and pepper to taste


  1. In a soup pot, sauté the onion, carrot, celery, and garlic in the olive oil until onions are translucent.
  2. Add the water and crumbled bouillon cubes.
  3. Bring to a boil.
  4. Add the remaining ingredients.
  5. Simmer on low heat for 30 to 40 minutes.

8. Beef Pho

Healthy Beef Pho Recipe for Weight Loss Image

This soup has a little more calories than the rest. Feel free to remove the noodles to keep it more weight loss-friendly or swap them for zero-calorie noodles (Shirataki Noodles). 

You can find the zero-calorie noodles in the produce section at Walmart or order from Amazon by clicking here.


  • 8 cups of beef broth
  • 3/4 pounds of top sirloin
  • 1 tbsp of ground ginger
  • 1/2 onion
  • 1 tbsp fish sauce
  • 1 tbsp chopped green onion
  • 1/4 cup of chopped cilantro
  • 1 cup bean sprouts
  • Sriracha sauce to taste


  1. Add the onion, ginger, fish sauce, and broth to a stockpot (or crock-pot).
  2. Bring to a boil, and simmer on low heat for about 1 hour.
  3. Strain the broth and set aside.
  4. Make the noodles by following the directions on the package.
  5. Slice the top sirloin very thin. Pro-tip: in order to slice the steak very thin without messing it up, you can place it in the freezer for 10 to 20 minutes before slicing.
  6. Separate the noodles into different serving bowls.
  7. Add the top sirloin on the of the noodles with the green onions and cilantro.
  8. Bring the broth to a boil again and then pour it over the noodles and beef.
  9. Once the top sirloin has cooked for about 2 minutes, add the bean sprouts and Sriracha.

Do you have a favorite soup recipe? Feel free to share them with us in the comment section below!

If you’re ready to start your weight loss journey, Avocadu’s 21-Day Fat Loss Challenge is the place to start!

This plan helps men and women lose 10-21 pounds in just 21 days and can be repeated as many times as you want.

21-Day Fat Loss Challenge Free Training Guide

Get the 21-Day Fat Loss Challenge FREE Training Guide

Start your weight loss journey with this FREE guide!


Top Picks for You

Leave a Comment