Skip to main content

Tricks To Make Healthy Low-Fat Soups Taste Amazing

Easy to make and terrific first courses for people trying to lose weight, soups make delicious, nourishing, low-fat meals.


Garden Fresh Tomato Soup

Garden Fresh Tomato Soup | Photo by Stella Reynoso

Here are a few tricks for upping the flavor of your soups while keeping the fat content low:

1.) Use a Touch of Healthy Oil: Not all fats are alike. Trade in saturated and trans fats for unsaturated fats. Choose healthy fats, like heart-healthy olive oil. If your recipe calls for pre-cooked vegetables -- such as onions, celery, or carrots -- use a small amount of olive oil. If the vegetables start to stick to the pan, add a bit more oil or a tablespoon or so of water, wine, or broth to keep them from burning.
2.) Brown meats in a separate pan: Discard fat, and pat meat dry before adding to your stock pot.
3.) Add Miso: Miso is fermented soybean paste. It gives a savory, meat-like flavor to vegetarian or other broths. Add a tablespoon per quart of water.
4.) Fry Your Spices: Before adding spices to your soup, fry them for a minute or so over medium heat. Add dried herbs at the beginning of the cooking time, and fresh herbs right before serving.
5.) Replace the Cream: If your recipe calls for a heavy cream, use puréed cooked potatoes instead. Stir the puree back into the soup to thicken it.
6.) Add Just a Touch of Cream: A little cream will go a long way. When the recipe calls for 1 cup of heavy cream, stir in a few tablespoons.

Explore our complete collection of Low-Fat Soups and Stews.

First-Course Soups

Most of these soups have fewer than 100 calories per serving.


Tortilla Soup I

Tortilla Soup I | Photo by bvwdesign

Main-Dish Meat Soups

Make your own stock, or use low-sodium canned broths as the base of these soups.


White Wine Chicken Soup

White Wine Chicken Soup | Photo by LynnInHk

Main-Dish Vegetarian Soups

(If you are a vegetarian, omit the Worcestershire sauce from your recipe or check the label, as some brands contain anchovies.)


Butternut Squash Bisque

Butternut Squash Bisque | Photo by CCloves2bake

Find more main dish recipes that feature whole foods, simple preparations, and wonderful fresh flavors.

Find More Healthy Soups and Stews


About Allrecipes Staff

Your friends in the kitchen with expert answers to all your burning food questions. Because we’ve been there, done that.