Brothy Low-Calorie Fall Soups: 20 Under-300 Calorie Recipes

Embrace the crisp autumn air with these comforting

brothy low-calorie fall soups

, each clocking in under 300 calories per serving. Perfect for weight management, these recipes feature seasonal vegetables like kale, zucchini, carrots, and pumpkin, delivering high fiber and nutrients without the heaviness. Inspired by EatingWell’s expert-tested formulas, they make meal prep simple—batch-cook for the week ahead. Whether you’re sautéing fresh veggies in olive oil or simmering with herbs, these soups prioritize flavor and satiety.

High-fiber ingredients like kale and white beans promote fullness, as seen in classic vegetable weight loss soups. These brothy delights are minestrone-inspired, versatile for lunch or dinner, and customizable with Italian seasoning or red wine vinegar for extra zest.

Why Choose Brothy Soups for Fall?

Brothy soups are ideal for fall because they hydrate, warm, and nourish without excess calories. A single serving provides vitamins from root vegetables and greens, supporting immune health during cooler months. Studies from the USDA emphasize vegetable-rich diets for weight control, with soups enhancing volume eating—more food for fewer calories.

• Low-Calorie Power: Under 300 calories per generous serving keeps you satisfied.
• Seasonal Ingredients: Pumpkins, squash, apples, and mushrooms shine in autumn recipes.
• High Fiber & Protein: Beans, lentils, and lean meats add staying power.
• Easy Prep: Most ready in under 1 hour; many stovetop or slow-cooker friendly.

20 Brothy Low-Calorie Fall Soups to Try

From creamy-but-light pumpkin bisque to hearty chicken-vegetable blends, here are 20 recipes covering diverse flavors. Each includes key ingredients, prep tips, and nutrition highlights. Start with chopping carrots, celery, onions, and garlic—the mirepoix base for depth.

1. Vegetable Weight Loss Soup

This veggie-packed powerhouse (195 calories) stars carrots, celery, onion, kale, zucchini, tomatoes, green beans, and white beans. Sauté in olive oil, add low-sodium chicken broth, simmer, and finish with red wine vinegar. High-fiber kale wilts perfectly, mimicking minestrone. Prep tip: Use your largest pot; makes a week’s worth. Add Italian seasoning for herby notes.

2. Low-Calorie Chicken Vegetable Soup

At 212 calories, tender chicken breasts join carrots, celery, leeks, and spinach in a light broth. Simmer 30 minutes for juicy results. The leeks add subtle sweetness, ideal for fall.

3. Pumpkin Bisque

Creamy without cream (168 calories), pureed pumpkin, onion, garlic, and ginger simmer in vegetable broth. A dash of nutmeg elevates the autumn vibe. Blend smooth for bisque luxury.

4. Butternut Squash Soup

Roasted butternut squash (245 calories) with apple, sage, and thyme creates earthy depth. Broth keeps it light; no heavy dairy needed.

5. Kale & White Bean Soup

Hearty greens and cannellini beans (220 calories) in garlic broth. Tuscan-inspired, with optional Parmesan rind for umami.

6. Lentil Vegetable Soup

Red lentils (189 calories) thicken this carrot-onion-celery medley. Spices like cumin add warmth.

7. Turkey, Kale & Chickpea Soup

Lean turkey (267 calories) with chickpeas and kale for protein punch. Simmer for tender meat.

8. Broccoli Spinach Soup

Green detox at 150 calories: broccoli, spinach, potatoes in broth. Blend half for texture.

9. Carrot Ginger Soup

Vibrant orange (178 calories) with fresh ginger’s zing. Anti-inflammatory boost.

10. Mushroom Barley Soup

Earthy mushrooms and barley (232 calories) in beefy vegetable broth. Chewy satisfaction.

11. Cabbage Soup Diet

Classic detox (112 calories): cabbage, tomatoes, peppers. Ultra-low for resets.

12. Italian Wedding Soup

Tiny meatballs, escarole (255 calories). Brothy elegance.

13. Chicken Tortilla Soup

Spicy with jalapeños, corn (240 calories). Top with lime.

14. Asian-Inspired Miso Soup

Tofu, shiitakes, bok choy (145 calories). Umami-rich.

15. Roasted Cauliflower Soup

Smoky roasted florets (192 calories) blended silky.

16. Sweet Potato Soup

Sweet potatoes, coconut milk hint (210 calories). Dairy-free cozy.

17. Beet Borscht

Vibrant beets, cabbage (198 calories). Dill-freshened.

18. Lemon Chicken Orzo Soup

Bright lemon, orzo (225 calories). Greek flair.

19. Creamy Tomato Basil

Blended tomatoes (165 calories), no cream needed.

20. Spinach Lentil Soup

Green lentils, spinach (201 calories). Iron-packed.

Nutrition Comparison Table

Soup Name	Calories	Key Nutrients	Prep Time
Vegetable Weight Loss	195	High fiber, vitamin A	45 min
Pumpkin Bisque	168	Vitamin A, antioxidants	35 min
Chicken Vegetable	212	Protein, vitamin C	40 min
Butternut Squash	245	Fiber, potassium	50 min
Kale & White Bean	220	Protein, iron	30 min

This table highlights variety: all under 300 calories, with fiber from veggies promoting satiety.

Meal Prep and Storage Tips

Batch-cook on Sundays: Chop veggies ahead (carrots, celery, onion, garlic). Store in airtight containers up to 5 days refrigerated or freeze 3 months. Reheat gently to preserve texture—kale softens beautifully. Pro tip: Portion into single-serve containers for grab-and-go lunches.

• Freezer-friendly: Most hold shape well.
• Customize: Swap beans for lentils; chicken for tofu.
• Boost flavor: Fresh herbs, lemon zest, or vinegar.

Health Benefits of Brothy Soups

These soups align with dietary guidelines for weight loss. High-volume, low-calorie foods increase fullness via fiber, per NIH research. Fall veggies like pumpkin provide beta-carotene for immunity. Hydrating broths aid digestion; proteins from beans/chicken sustain energy.

Frequently Asked Questions (FAQs)

Are these soups good for weight loss?

Yes, under 300 calories with high fiber from kale, beans, and veggies promote satiety and portion control.

Can I make them vegan?

Absolutely—swap chicken broth for vegetable, turkey for tofu or more beans.

How long do they last in the fridge?

4-5 days; freeze for longer storage without losing flavor.

What’s the best pot to use?

Your largest soup pot for veggie-packed recipes like Vegetable Weight Loss Soup.

Can I add spices for more flavor?

Yes! Italian seasoning, ginger, or cumin enhance taste without calories.