Watching your salt intake? Mealtimes can be both diet-friendly and delicious with these flavorful low sodium soup recipes.
You don’t need heaps of salt to enjoy bright, zingy flavors.
These 20 mouth-watering soups have plenty of seasoning thanks to fresh ingredients and creative combos.
If you’re in the mood for something savory and snacky, there’s a soup for that. Try turkey noodle, black bean, or French onion.
If you’re craving sugar, go with pear, peach, or tropical pineapple.
Can’t decide if you’re feeling sweet or savory? Get a hit of both with carrot and ginger, spicy sweet potato, or roasted parsnip.
Skip the salt while slurping down scrumptious soup with this recipe round-up!
1. Turkey Noodle Soup
There’s nothing like a cozy bowl of turkey noodle soup to banish the blues.
This comforting bowl is made with rich stock, thick chunks of white turkey breast, soft egg noodles, and veggies.
It’s a quick and healthy one-pot meal. Use leftover turkey to make this even more economical, and throw in whatever veggies are wilting in the fridge.
2. Creamy Cauliflower Soup
You won’t believe soup this creamy could possibly be vegan. But surprise! It is.
Not only is this hearty bowl dairy and gluten-free, but it’s also low in salt. But very high in silky, smooth, filling flavor.
Made with blended cauliflower, onion, garlic, and fresh thyme, it’s thick and fragrant.
You can slurp this one right from the pot, but if you’re serving guests, take it up a notch with some special toppings.
The recipe recommends a light sprinkling of roasted chickpeas for extra texture and a crunchy hit.
3. Low Sodium French Onion Soup
Good news! You don’t have to give up French onion soup if you’re watching your salt, thanks to this heart-healthy recipe.
Perfect in winter, this warming soup features silky, sweet onions in a rich broth.
With the dense, mouth-watering flavors of thyme, garlic, and Worcestershire sauce, you won’t even miss the salt.
Top with gooey Swiss or Gruyere cheese for melty, cozy goodness.
4. Tomato Soup
With only 41 calories per serving, but plenty of flavor, this easy recipe is perfect for dieting soup-lovers.
Lusciously smooth and velvety, this is a hearty tomato soup made with Italian herbs and a swirl of almond milk.
This healthy recipe is low-fat and low-carb. So go ahead, have a second (or third!) bowl!
5. Cabbage Soup
This veggie-packed soup hits the sweet spot between healthy and tasty.
It’s a chunky medley of cabbage, carrots, zucchini, green beans, and tomatoes. All simmered in a dark beef broth.
It’s loaded with vitamins K and C, as well as essential nutrients like folate, fiber, and manganese.
But, more importantly, it’s exactly what you need to brighten chilly evenings and dull days.
6. Low Sodium Black Bean Soup
Thick, creamy, and packed with protein, this soup is a keeper.
It’s a prep-ahead, time-saver too. Just dig out a can of black beans from the pantry, and toss it into your slow cooker.
Add onion, garlic, chopped bell peppers, and low-sodium broth, then set it and forget it.
A few hours later, everything will be beautifully soft and blended.
Garnish with fresh cilantro and a squeeze of zesty lime right before serving to really impress guests (or hungry family members!).
7. Watermelon Soup
Yes, it’s a bit unconventional but, trust me, you have to try this summery soup.
An ideal choice for light lunches or warm weather brunches, this is a cooling bowl of bright, sweet flavor.
It’s made with crushed watermelon and fresh mint. Swirl in some honey and fresh lemon and chill for a few hours before serving.
If you want to get really fancy, pour this into a hollowed-out watermelon shell and top with a sprig of fresh mint.
8. Carrot Ginger Soup
Carrot and ginger are one great food pairing.
Slightly sweet and earthy carrots love hanging out with sharp, spicy ginger in the same pot.
And you’ll love it too when you get a taste of this tangy, spicy, sweet blend.
A touch of cream adds to the fun, making this thick soup extra dense and dreamy. Vegan or dairy-free?
Simply substitute coconut or almond milk and you’ll get the same velvety texture and taste.
9. Low Sodium Cream of Mushroom Soup
Get your mushroom soup from a can and it’s likely loaded with salt (not to mention preservatives).
Make it yourself using this recipe, and you’ll never eat store-bought again.
With just a fraction of the salt, this earthy soup is made from a ton of mushrooms, onion, garlic, thyme, and broth.
It’s thickened with a flour roux and simmered until velvety smooth.
This is a great one for hyper-organized meal preppers.
Make a huge pot on the weekend and divide it into individual portions for grab-and-go meals during the week.
10. Green Bean Casserole Soup
Green bean casserole is one of the best things about Thanksgiving.
Now you can enjoy that crunchy, creamy, veggie goodness in soup form, thanks to this creative recipe.
It’s a hearty blend of green beans, sauteed onion, mushrooms, thyme, and nutmeg, swirled together with cashew cream for a dreamy dairy-free soup.
11. Spicy Sweet Potato Soup
This gorgeous soup is bursting with Fall flavors, making it perfect for your next holiday table.
There’s a lot of surprising spices in this dish. Cumin, ginger, and cayenne give it a kick, while zesty lime adds a tart bite.
The secret ingredient is a couple of spoonfuls of smooth peanut butter.
And it’s magic, giving this soup a creamy nutty density under the spicy notes.
12. Cucumber Soup
This cold cucumber soup is refreshingly different and very versatile.
You can serve this one as a cooling appetizer, fresh side dish, or a light main meal.
It’s a summery soup that takes the edge of hot days with fragrant flavors and fresh ingredients.
And it’s so easy to make! Just blend together cucumbers, yogurt, fresh dill, garlic, shallot, lime, and cumin.
Chill, then serve because no one wants to stand over the stove on summer days.
13. Rhubarb Soup
This sweet soup is a favorite in Norway where it’s served chilled for dessert.
Vibrantly red, it’s an eye-catching bowl of fruity goodness.
Fresh rhubarb is blended to a thick puree and stirred together with sugar and vanilla. It’s a rosy pink dish that’s tangy and tart.
Want something more decadent? Serve with a scoop of vanilla ice cream!
14. Parsnip Soup
This thick soup is loaded with hearty root vegetables for a true winter warmer.
Creamy, nutty, and velvety smooth, it’s a cozy bowlful of vegan (yes, vegan!) yumminess.
Roast the parsnips first to really deepen the flavor, and don’t forget the secret ingredient – apple!
15. Raspberry Soup
It’s not jam, it’s not sauce, it’s soup! Raspberry soup!
Proving that soup isn’t just a savory dish, this unique recipe is a bright blend of berries and cream.
Flavored with sour cream, lemon, and fresh mint, it’s deliciously tangy and sweet.
Dollop into cocktail glasses for an elegant dessert, or pile into bowls for a kid-friendly snack.
16. Pineapple Soup
Here’s the secret to amazing cold soup – serve it on hot days and use the freshest fruits you can find.
This delicious dish is made with chunks of juicy pineapple, guava juice, and fresh basil.
It’s thickened with banana, dates, coconut cream, and cotija cheese until smooth.
This is basically a thick, luscious, tropical milkshake!
17. Thai Chicken Broccoli Soup
The home of fragrant stews and spicy broths, Thailand knows how to do soup.
Enjoy all those insanely tasty Thai flavors right in your own kitchen with this easy but exotic recipe.
Made in a low-sodium broth, it’s packed with tender chicken, green veggies, mushrooms, coconut milk, and a lot of herbs and spices.
18. Strawberry Soup
Made with just 5 ingredients, this summer soup is a quick but delicious dessert.
A smooth blend of strawberries, yogurt, orange juice, and sugar, it’s irresistibly sweet and fruity.
Garnish with fresh mint and serve in tall glasses for a bright summer sundae.
19. Peach Soup
I don’t know about you, but the thought of squishy summer peaches with all their intense juicy sweetness makes me start drooling.
You can make this refreshing soup with the canned variety but, if peaches are in season, go for the good stuff.
Blended with apple juice, vanilla yogurt, and a touch of cinnamon, the ripe fruit is simply amazing in this summer snack.
20. Pear Soup
The perfect summer appetizer or elegant dessert, this cold soup is a must-try.
Pears are chock-full of minerals, vitamins, and fiber – making this dessert nutritious as well as delicious.
And did I mention that it’s sugar-free and vegan?
The sweetness comes from a few spoonfuls of maple syrup, while almond or soy milk gives it a creamy, silky texture.
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