5 Healthy Homemade Soup Recipes (Low-Carb & Tasty) - BioTrust (2024)

Homemade is the best made, and soups are no exception. Sure, it may be easier to grab a can off your grocery store shelf, but those are loaded with sodium and go through an extensive amount of processing. Save on calories and your health by taking a few extra minutes to make your own healthy homemade soup.

The good thing about most soups is that they freeze very well, so you can make a large batch and store the remainder in freezer-safe containers to have on hand for those chilly, rainy, or wintery days. I know when I am under the weather and want nothing more than a bowl of warm soup, I don’t want to spend more time on my feet preparing meals than I need to. This is when those pre-made, pre-portioned servings really come in handy.

We have covered several variations of classic chicken noodle soup recipes over the years, and even entered the 21st century with an Instant Pot chicken noodle soup recipe. I thought it was only fitting to work my magic on some of the other classics from childhood. Here are some of my absolute favorite healthy homemade soup recipes:

5 Healthy Homemade Soup Recipes

Creamy Tomato Basil Soup

Ingredients:

• 1 medium onion, diced
• 2 carrots, diced
• 28 oz canned whole plum tomatoes with juices
• 32 oz vegetable broth
• 1 15 oz can cannellini beans, rinsed and drained
• 2 Tbsp tomato paste
• 1 Tbsp basil
• 1 Tbsp oregano
• Salt and pepper, to taste
• Fresh basil

Directions:

1. Sauté onions and carrots until soft.
2. Add tomatoes, vegetable broth, cannellini beans, and tomato paste.
3. Cover and let simmer for one hour, stirring occasionally.
4. Add basil and oregano.
5. Using an immersion blender (or regular blender), blend soup until creamy.
6. Top with fresh basil, season with salt and pepper, and enjoy!

Nutrition Information:
Yields 8 servings

• Calories: 150
• Fat: 0 g
• Carbs: 30 g
• Fiber: 9 g
• Protein: 7 g

Warming French Onion Soup

Ingredients:

• 1 Tbsp butter
• 5 medium onions, sliced
• Salt and pepper, to taste
• 2 bay leaves
• 6 cups broth (I prefer beef)
• 1⁄2 cup dry red wine
• 5 sprigs fresh thyme
• 1⁄2 cup Swiss cheese, shredded

Directions:

1. Heat butter and sauté onions in a medium pot on a stovetop set to medium heat.
2. Add salt and pepper and cover with a lid and cook until onions are caramelized, stirring occasionally.
3. Add bay leaves, broth, wine, and thyme and let simmer.
4. Remove bay leaves.
5. Preheat the broiler.
6. Divide soup evenly among bowls and top with cheese.
7. Broil until the cheese is melted/broiled.
8. Enjoy!

Nutrition Information:
Yields 6 servings

• Calories: 114
• Fat: 5 g
• Carbs: 11 g
• Fiber: 1 g
• Protein: 4 g

Velvety Cheddar Broccoli Soup

Ingredients:

• 1 onion, chopped
• 3 garlic cloves
• ½ tsp red pepper flakes
• Tbsp butter
• 1 pound broccoli
• 1 potato, cut into 1 to 2-inch chunks
• 3 cups broth
• 4 oz cheddar cheese, shredded

Directions:

1. Sauté onion, garlic, and red pepper in butter over medium heat.
2. Separate broccoli stalks from florets, chopping each into small pieces.
3. Add broccoli stalk and potato to the pot and stir.
4. Pour in broth and bring the mixture to a boil; reduce heat.
5. Simmer until stalks and potatoes are tender.
6. Add half the florets to the pot, stir, cover, and cook until they’re bright green.
7. Remove the pot from the heat and blend with an immersion blender or regular blender.
8. Return the purée to the pot and add the remaining florets.
9. Cook soup again until newly added florets are bright green.
10. Add cheese and stir until smooth.
11. Garnish with more cheese and/or scallions.
12. Enjoy!

Nutrition Information:
Yields 4 servings

• Calories: 245
• Fat: 14 g
• Carbs: 21 g
• Fiber: 4 g
• Protein: 12 g

Hearty Minestrone Soup

Ingredients:

• 1 yellow onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3 garlic cloves, chopped
• 1 large bay leaf
• 1 tsp basil
• 1 tsp oregano
• ½ tsp thyme
• 28 oz can diced tomatoes, with juice
• 1 can chickpeas, drained
• 1 can cannellini beans, drained
• 2 cups broth
• 1/2 cup noodles of your choice
• 2 tsp red wine vinegar
• 2 cups kale

Directions:

1. Sauté onions, carrots, and celery until the veggies are soft.
2. Add garlic, bay leaf, and herbs, and continue to sauté for a few minutes.
3. Add tomatoes with juice and cook another minute.
4. Add beans and stock.
5. Bring mixture to a boil and add noodles.
6. Once noodles are almost cooked, turn the heat down.
7. Add red wine vinegar and greens, and stir.
8. Enjoy!

Nutrition Information:
Yields 4 servings

• Calories: 333
• Fat: 3 g
• Carbs: 62 g
• Fiber: 15.5 g
• Protein: 15.5 g

Hot and Sour Soup

Ingredients:

• 8 cups broth
• 4 ounces baby bella mushrooms
• 8 oz can bamboo shoots, drained
• ½ cup rice vinegar
• 1/4 cup soy sauce
• 1 tsp ginger
• 1 tsp chili garlic sauce
• 1 large egg, whisked
• 4 oz tofu, cut into 1/2-inch cubes
• 2 green onions, thinly sliced
• 1 tsp sesame oil
• Salt and pepper, to taste

Directions:

1. Over medium heat in a medium soup pot, heat broth, mushrooms, bamboo shoots, rice wine vinegar, soy sauce, ginger, and chili garlic sauce and stir until combined.
2. While stirring soup in a circular motion, drizzle in the egg in a thin stream to create egg ribbons.
3. Stir in tofu, half of the green onions, and sesame oil.
4. Garnish with remaining green onions.
5. Enjoy!

Nutrition Information:
Yields 4 servings

• Calories: 101
• Fat: 4 g
• Carbs: 8 g
• Fiber: 2 g
• Protein: 9 g

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Cristina Powell, PN1, ME-3, CMS

Cristina is a Metabolic Effect L3 Nutrition Consultant and a Precision Nutrition L1 Nutrition Coach. Cristina's passion is to help others discover how great their bodies are meant to feel through healthy eating and an active lifestyle. In her free time, Cristina enjoys drinking the CrossFit kool-aid, soaking up the sun on the coast of the Carolinas, and raising her two amazing daughters, who are active in soccer, tee-ball, basketball, and CrossFit Kids. She enjoys creating great-tasting recipes and helping others adopt a healthy lifestyle.