5 Mouthwatering Diet Friendly Soups Under 100 Calories

Updated on January 29, 2020
Gabriel Wilson profile image

Gabriel loves to cook all kinds of foods, from baking to a full roast dinner.

Delicious low-calorie soups: Creamy cauliflower and tasty tomato
Delicious low-calorie soups: Creamy cauliflower and tasty tomato | Source

Low-Calorie Soup Recipes Under 100 Calories

Soups make great lunches, snacks, and appetizers. I think that a great low-calorie soup is your best friend when you're trying to lose weight and enjoy your meals.

I love eating soup because:

  1. it fulfills the daily vegetable serving.
  2. it's healthy (or at least, can be made healthy).
  3. it's filling.
  4. it can be made low-fat and low-calorie.
  5. you can experiment with your favorite vegetables and herbs! Mix and match them to create a perfect soup combination or invent a new flavour.

Experiment a little to make your own unique flavors. Change the consistency to suit your taste. All the recipes I'm sharing with you serve six people and are less than 100 calories.

Here are the five soups you'll learn how to make:

  1. Pea and Mint Soup
  2. Onion Soup
  3. Tomato and Basil Soup
  4. Cucumber Soup
  5. Dubarry (Cauliflower) Soup

Pea and mint soup make an interesting and tasty combination.
Pea and mint soup make an interesting and tasty combination. | Source

1. Fresh Pea and Mint Soup

What You'll Need:

  • 2 pints chicken stock
  • 1 ounce butter
  • 2 large onions, roughly chopped
  • A few mint sprigs
  • 2 pounds fresh peas
  • Salt and freshly ground pepper, to taste


  1. Melt the butter in a deep-bottomed pot.
  2. Add the onion and cook until it's translucent.
  3. Add the stock, peas, mint, and seasoning. Cook the peas till just tender, removing a handful for garnishing.
  4. Blitz the soup in a food processor until it's smooth.
  5. Serve the soup in a large bowl with a sprig of mint and a few scattered peas. If you're having a special occasion, stir in a little single cream (a 15 milliliter serving is only 20 calories).

Leeks Add Sweetness to Soups
Leeks Add Sweetness to Soups | Source

2. The Best Onion Soup

What You'll Need:

  • 2 pints chicken stock
  • 1 ounce butter
  • 1 ounce olive oil
  • 2 pounds white onions, roughly chopped
  • 2 celery sticks, chopped
  • 1 large leek (white only), sliced
  • 1 garlic clove, crushed
  • A nip of Madeira wine
  • Fresh chives, snipped
  • Red chilies (optional), finely diced
  • Salt and freshly ground pepper, to taste


  1. Melt the butter and oil in a large, deep-bottomed pot. Add the onions, leek, celery, and garlic to it, cooking lightly over low heat until everything's soft and translucent.
  2. Pour in the stock and bring it to a boil.
  3. Add in a nip of Madeira to taste and simmer everything gently for 10-15 minutes.
  4. Season the soup and blitz it in the food processor for a smooth soup. Sprinkle the chives and chili over the soup to serve.

Chose Ripe Red Tomatoes for a Sweet Soup
Chose Ripe Red Tomatoes for a Sweet Soup | Source

3. Tomato and Basil Soup

  • 2 pints chicken stock
  • 1 onion, diced
  • 1 1/2 pounds tomatoes, skinned
  • 30 milliliters tomato purée
  • Fresh basil leaves
  • Fresh oregano
  • Olive oil or fresh cream to serve (optional)
  • Salt and freshly ground pepper, to taste


  1. To skin a tomato, slit an "x" at the bottom of each one. Place them in a pot of boiling water. When it's cooled, remove the skin and the hard stalk.
  2. Put all the ingredients in your pot and simmer it slowly. Keep back a little basil for garnish.
  3. Blitz everything in a food processor. Serve it with a little drizzle of olive oil or 15 milliliters of single cream and a few basil leaves.

Deliciously Cool Cucumber Soup
Deliciously Cool Cucumber Soup | Source

4. Cool Cucumber Soup

What You'll Need:

  • 2 pints chicken stock
  • 1 garlic clove, crushed
  • 6 medium cucumbers, peeled
  • Fresh dill, a small handful
  • 1/4 pint natural yogurt
  • Fresh mint leaves
  • Parsley, chopped
  • Salt and freshly ground black pepper, to taste


  1. Use the cucumbers straight from the fridge. Peel and grate four of the cucumbers into a bowl.
  2. Add the garlic, dill, chicken stock, and seasoning. Stir everything together.
  3. Refrigerate the bowl for at least a couple of hours. Better still, prepare this and leave it in the fridge overnight.
  4. Blitz the contents of the bowl in a food processor while adding the yogurt.
  5. Chop the remaining two cucumbers and add to the blitzed cucumbers with the mint leaves. Stir and refrigerate for up to an hour.
  6. Remove the mint leaves and serve the soup with a sprinkle of snipped chives and finely-chopped parsley. Season to taste. Perfect for a hot summer day.

This delicious chilled soup is wonderful on warm summer days or impressive for special dinner parties.

Creamy Cauliflower Soup
Creamy Cauliflower Soup | Source

5. Dubarry (Cauliflower) Soup

What You'll Need:

  • 2 pints chicken stock
  • 1 ounce butter
  • 1 small onion, chopped
  • 1 large head of cauliflower, washed and chopped into florets
  • Ground white pepper, to taste
  • Pinch of grated nutmeg
  • Sea salt and freshly ground black pepper, to taste


  1. Melt your butter in a deep-bottomed pot.
  2. Saute the onion until it's soft and translucent.
  3. Add the cauliflower florets and season with ground white paper to taste.
  4. Add the chicken stock and simmer until the cauliflower is just soft.
  5. Blitz everything in a food processor.
  6. Serve the soup with a little nutmeg and ground black pepper. Perfect!

Make your own chicken stock!
Make your own chicken stock! | Source

How to Make a Homemade Chicken Stock

This chicken stock is suitable for any soup and also acts as a good base for stews and casseroles.

What You'll Need:

  • Chicken carcass
  • 3 pints water
  • 2 garlic cloves, crushed
  • 2 bay leaves
  • 2 carrots, roughly chopped
  • 2/3 celery stalk, chopped, including the leaves
  • 1 small chili, pierced
  • 1 large onion, chopped
  • Parsley sprigs
  • Pinch of sea salt
  • 4-5 black peppercorns
  • Large pot


  1. Prepare the chicken carcass. All the skin needs to be removed. You can buy a whole chicken and ask the butcher to remove the breast and leg meat to use for another dish. If the carcass is leftover from a roast, that's fine too!
  2. Put all the ingredients into your pot and bring it to a boil. You may need to adjust the amount of water depending on the size of the chicken.
  3. Reduce the heat and simmer for a couple of hours. You may need to top it up with water now and then.
  4. Let your stock cool.
  5. Strain and refrigerate the stock overnight. You will be able to capture the fat that rises to the top and hardens, making it easy to remove.
  6. You now have a virtually fat-free stock! Freeze it for later in plastic containers for ease.

Why Should I Use a Homemade Stock?

Remember, a good stock makes a delicious soup, and a delicious soup keeps you full without forcing you to skimp on the flavour. You won't feel cheated, which is a big help when you're trying to lose weight.

I think there's no point in eating food without taste. It's not natural, and it's certainly not gratifying. Tasteless food becomes a chore and will never satisfy a hungry tummy. It's far better to slurp on a tasty, healthy soup than to go hungry. With the latter situation, you'd most likely end up raiding the fridge or binging on chocolate.

Yes, making homemade stock takes a little time. But don't forget how the freezer comes into play. Make your stock and soup in bulk. That way, you can leave a portion out to defrost, giving you a more time to do something else. Please don't give me any excuses—I know them all already.

Fresh herbs, natural stock, and homemade soups. That's the beginning of something wonderful: a slimmer and, more importantly, healthier you. It's the perfect reason to start making your own soup today.

Are you a soup lover?

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This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2010 Gabriel Wilson


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    • Gabriel Wilson profile imageAUTHOR

      Gabriel Wilson 

      8 years ago from Madeira, Portugal

      Hi whatdiet. Yes by all means all the above soups can be made with vegetable stock. If you want to make your own, follow the recipe replacing the chicken carcass with a good handful of roughly chopped green cabbage leaves and a chopped leek. If you have vegetable trimmings or left over veggies from another meal add them to :)

    • whatdiet profile image


      8 years ago from North West

      These sound like really great and tasty soup ideas. I take it that instead of chicken stock that you could use vegetable stock to make vegetarian versions where possible. Thanks.


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