Soup has range. Done right, it’s the weeknight unicorn: fast, 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 vegetables, and a few smart add-ins into a hearty, lower-calorie dinner that actually keeps you satisfied.
Why Soup Works For Fullness With Fewer Calories
Two things drive 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 layer 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 beginning a meal with a low-energy-density soup can reduce total calorie intake at that meal—without boosting hunger later (2).
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The Dinner Soup Formula
Use this flexible template to build a bowl that’s hearty, lower-calorie, and balanced.
1) Start with a veggie base
Use aromatic vegetables like onions and garlic plus soup staples like celery and carrots. Then add quick-cooking vegetables (spinach, kale, zucchini, mushrooms, cabbage, frozen mixed veg). More vegetables equals more volume and fiber for fewer calories (1)(2).
2) Add lean protein
Think: Shredded chicken, lean ground 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 pulses add fiber for fullness; portion keeps calories in check (1).
4) Build big flavor
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 brightens flavors so you rely less on salt.
5) Finish with measured fats and texture
Add final flourishes like a teaspoon of olive oil per bowl, grated Parmesan dusting, yogurt dollop, toasted seeds, or fresh herbs. These give richness and mouthfeel. “If you want ‘creamy,’ blend a cup of the soup in your blender and then add it back into the pot. Or stir in plain yogurt—both give body with far fewer calories than cream,” says Hernandez.
Make It Satisfying (Not Salty)
Sodium can creep up in canned broths, beans, tomato products, and seasoning blends. Here’s how to keep it in check:
- Know the label claims: “Low sodium” is less than 140 mg per serving; “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 hypertension populations) may benefit from lower targets—follow your healthcare provider’s advice (3) .
- Choose better broth: Look for low- or reduced-sodium broth and season 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 flavor pop you’re seeking.
Some Example Bowls
Use the formula above to mix and match. Three quick ideas:
Tuscan-ish Chicken & White Bean
Sauté onion, garlic, carrots. Add low-sodium chicken broth, diced tomatoes, chopped kale, shredded rotisserie chicken, and cannellini beans. Finish with lemon juice and parsley. Optional: 1 tsp olive oil per bowl.
Gingery Miso Veggie with Tofu & Edamame
Simmer mushrooms, cabbage, and scallions in low-sodium vegetable broth with ginger/garlic. Add cubed tofu and shelled edamame; whisk in miso off the heat. Finish with rice vinegar and chili crisp.
Hearty Lentil-Barley Tomato
Bloom tomato paste, cumin, and smoked paprika with onions/carrots/celery; add low-sodium broth, brown lentils, and quick-cooking barley. Finish with red-wine vinegar and chopped cilantro.
Pro tip: Log a test bowl in MyFitnessPal and adjust. If you’re low on protein, add more tofu/chicken/beans; if sodium creeps up, switch broths or increase herbs/acid.
Frequently Asked Questions: Lower Calorie Soups
Can soup really help with weight loss?
Soups rich in vegetables and broth are low in energy density, letting you eat satisfying portions for fewer calories; studies show 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. Puree part of the soup, add yogurt or pureed beans/potatoes, or use a small splash of milk—these techniques mimic creaminess 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’re great time-savers. Choose low-sodium versions when possible and rinse beans to remove some surface sodium (5).
The Bottom Line
A filling, lower-calorie soup is all about volume and balance: load 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 sodium, and you’ve got a go-to dinner template you can spin into dozens of satisfying bowls.
The post Soup for Supper: How to Build a Filling, Lower-Calorie Bowl appeared first on MyFitnessPal Blog.
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