Soup has range. Done right, it’s the unicorn of the week: quick, comforting and surprisingly filling without blowing your calorie budget. The trick isn’t a strict recipe—it’s a flexible formula 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, lower-calorie dinner that actually keeps you satisfied.
Why soup works for filling with fewer calories
Two things drive the soup’s staying power: water and fiber. Foods with lots of water (think broth, tomatoes, zucchini, leafy greens) naturally have lower energy density, so you can eat a satisfying volume for fewer calories (1).
“I tell clients to treat soup like a canvas for volume: more vegetables and broth, then layers of protein and flavor,” says Denise Hernandez, MS, RDN.
Add vegetables and beans for fiber and you slow digestion, which helps keep you full (2). There’s even research showing that starting a meal with a low-energy-density soup can reduce total calorie intake at that meal—without increasing hunger later (2).
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The formula for dinner soup
Use this flexible template to build a bowl that’s hearty, low-calorie, and balanced.
1) Start with a vegetable base
Use aromatic vegetables like onions and garlic plus soup staples like celery and carrots. Then add quick-cooked vegetables (spinach, kale, zucchini, mushrooms, cabbage, frozen mixed vegetables). More vegetables equal 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 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 in check (1).
4) Build great taste
Consider umami (tomato paste, mushrooms), acids (lemon juice, vinegar), herbs and spices (parsley, cumin, smoked paprika), and low-sodium broth. A splash of vinegar or lemon at the end lightens the taste, so you are less dependent on salt.
5) Finish with measured fats and texture
Add final flourishes like a teaspoon of olive oil per bowl, grated parmesan cheese, yoghurt dollop, toasted seeds or fresh herbs. These provide richness and mouthfeel. “If you want ‘creamy,’ blend a cup of the soup in your blender and then add it back to the pot. Or stir in plain yogurt—both provide body with far fewer calories than cream,” says Hernandez.
Make it satisfying (not salty)
Sodium can sneak up in canned broth, beans, tomato products and spice mixes. How to keep it under control:
- Know the label claims: “Low sodium” is less than 140 mg per serving. portion; “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 (like certain hypertensive populations) may benefit from lower targets – follow your doctor’s advice (3).
- Choose better broth: Look for low- or reduced-sodium broth, and flavor with herbs, spices, citrus, and vinegar instead of extra salt.
- Rinse canned beans: Draining and rinsing helps remove some surface sodium (5).
- Taste at the end: Acid and herbs often deliver the pop of flavor you’re looking for.
Some examples of bowls
Use the formula above to mix and match. Three quick ideas:
Tuscan chicken and white beans
Sauté onion, garlic, carrots. Add low-sodium chicken broth, chopped tomatoes, chopped kale, shredded rotisserie chicken, and cannellini beans. Finish with lemon juice and parsley. Optional: 1 teaspoon olive oil per bowl.
Gingery Miso Veggie with Tofu & Edamame
Saute mushrooms, cabbage and scallions in low sodium vegetable broth with ginger/garlic. Add diced tofu and shelled edamame; whisk in the miso off the heat. Finish with rice vinegar and chilli crisp.
Hearty lentil-barley tomato
Bloom tomato paste, cumin and smoked paprika with onion/carrots/celery; add low-sodium broth, brown lentils, and quick-cooking barley. Finish with red wine vinegar and chopped coriander.
Pro tip: Log a test bowl in MyFitnessPal and adjust. If you lack protein, add more tofu/chicken/beans; if sodium creeps up, change broth or increase herbs/acid.
Frequently Asked Questions: Lower Calorie Soups
Can soup really help with weight loss?
Soups rich in vegetables and broths are low in energy density, so you can eat filling portions for 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 texture?
No. Purée part of the soup, add yogurt or mashed beans/potatoes, or use a small splash of milk – these techniques mimic the cream 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 are great time savers. Choose low-sodium versions when possible, and rinse beans to remove any surface sodium (5).
Bottom line
A filling, lower-calorie soup is all about volume and balance: Fill the pot with vegetables and broth, add lean protein and a smart carb for staying power, then finish with herbs, acid, and measured fats for big flavor. Keep an eye on the sodium and you’ll have a go-to dinner template that you can spin into dozens of filling bowls.
The post Soup for Dinner: How to Build a Calorie-Dense Bowl appeared first on the MyFitnessPal Blog.