Warm, comforting, and oh-so-delicious, soup has a special place in our hearts—especially when it aligns with our health goals. From hearty vegetable blends to creamy delights, these recipes are tailored for Weight Watchers, ensuring you can enjoy all the flavors without the guilt.

Each of these soups is a celebration of wholesome ingredients that are low in calories but high in satisfaction. Perfect for meal prep, these recipes make it easy to stick to your weight loss journey while keeping your taste buds happy. Get your bowls ready and prepare to savor every spoonful of these weight watchers-friendly dishes that scream comfort on a chilly day.

Let’s dive into these deliciously nutritious soup recipes that you can whip up in no time!

1. Hearty Vegetable Minestrone

Packed with nutrients, this Hearty Vegetable Minestrone is a classic that will never go out of style. This dish brings together a medley of vegetables, beans, and a flavorful tomato broth, making it not only filling but also a great low-calorie meal option. It’s perfect for meal prep, as it can be stored in the fridge for several days or frozen for later use.

Recipe Overview:

– Servings: 6

– Prep Time: 15 minutes

– Cook Time: 30 minutes

– Total Time: 45 minutes

– Calories: Approximately 130 per serving.

Nutrition Information:

– Protein: 7g

– Carbohydrates: 22g

– Fat: 2g

– Fiber: 6g

Ingredients:

– 1 tablespoon olive oil

– 1 onion, diced

– 2 carrots, sliced

– 2 celery stalks, sliced

– 2 garlic cloves, minced

– 1 zucchini, diced

– 1 can (15 oz) kidney beans, rinsed and drained

– 1 can (14 oz) diced tomatoes

– 4 cups vegetable broth

– 1 teaspoon Italian seasoning

– Salt and pepper, to taste

– Fresh basil for garnish

Step-by-Step Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery, sautéing until the onions are translucent.

2. Stir in garlic and zucchini, cooking for another 2 minutes.

3. Add the kidney beans, diced tomatoes, vegetable broth, and Italian seasoning. Bring to a boil.

4. Reduce heat and simmer for about 20 minutes, or until the vegetables are tender.

5. Season with salt and pepper, and serve hot, garnished with fresh basil.

– You can add any seasonal veggies you have on hand for variety.

– For added protein, consider throwing in some cooked chicken or turkey.

– This soup freezes well, so make a double batch to have on hand!

Frequently Asked Questions:

– Can I use frozen vegetables? Absolutely! Frozen mixes can save time and are just as nutritious.

– How long can I store this soup? It can be stored in the refrigerator for up to 5 days or in the freezer for about 3 months.

Soup isn’t just comfort food; it’s a smart way to nourish your body! Dive into a bowl of Hearty Vegetable Minestrone, packed with nutrients and only 130 calories per serving – meal prep bliss!

2. Creamy Tomato Basil Soup

Nothing warms you up quite like a bowl of Creamy Tomato Basil Soup. This recipe takes fresh tomatoes and pairs them with fragrant basil for a rich and satisfying experience. The addition of a creamy element keeps it Weight Watchers-friendly by using low-fat ingredients, making it a delightful comfort food for weight loss without skimping on flavor.

To make your cooking process easier, consider using an immersion blender for a perfectly smooth texture. This kitchen tool is a game changer for soups, allowing you to blend directly in the pot without transferring to a traditional blender.

Recipe Overview:

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: Approximately 150 per serving.

Nutrition Information:

– Protein: 5g

– Carbohydrates: 20g

– Fat: 5g

– Fiber: 3g

Ingredients:

– 2 tablespoons olive oil

– 1 onion, chopped

– 4 cups fresh tomatoes, chopped (or use canned tomatoes for convenience)

– 2 cups vegetable broth

– 1 cup low-fat milk or almond milk

– 1/4 cup fresh basil, chopped

– Salt and pepper to taste

Step-by-Step Instructions:

1. In a pot, heat olive oil over medium heat and sauté the onion until translucent.

2. Add the chopped tomatoes, cooking until they break down (about 10 minutes).

3. Pour in the vegetable broth and let it simmer for another 5 minutes.

4. Carefully blend the mixture until smooth using your immersion blender.

5. Stir in the milk and basil, seasoning with salt and pepper before serving.

– For a richer flavor, roast the tomatoes before adding them to the pot.

– Top with a bit of grated cheese for an extra indulgence without going overboard.

– Serve with whole grain bread for a complete meal.

Frequently Asked Questions:

– Can I make this vegan? Yes, just use almond milk and skip any dairy toppings.

– What can I use instead of fresh tomatoes? Canned tomatoes can work; just drain them well first.

3. Chicken and Quinoa Soup

This Chicken and Quinoa Soup is a great protein-packed option that’s filling and comforting, perfect for those cold days. Quinoa adds a delightful nuttiness while being an excellent source of protein and fiber, making this soup a Weight Watchers-friendly dish. It’s wholesome, nutritious, and can be made easily in a single pot!

To help you prepare this delicious dish, consider using the Instant Pot Duo 7-in-1 Electric Pressure Cooker. This versatile kitchen gadget not only speeds up cooking times but also combines multiple functions, allowing you to sauté your ingredients right in the pot and then switch to pressure cooking for the quinoa and chicken.

Additionally, the silicone cooking utensil set is invaluable when making this soup. With its heat-resistant and nonstick properties, you can easily stir your ingredients without worrying about scratches on your cookware. Plus, cleanup is a breeze since these utensils are dishwasher safe.

Recipe Overview:

– Servings: 6

– Prep Time: 15 minutes

– Cook Time: 25 minutes

– Total Time: 40 minutes

– Calories: Approximately 200 per serving.

Nutrition Information:

– Protein: 18g

– Carbohydrates: 26g

– Fat: 4g

– Fiber: 5g

Ingredients:

– 1 tablespoon olive oil

– 1 onion, chopped

– 2 cloves garlic, minced

– 2 carrots, diced

– 1 stalk celery, diced

– 1 pound cooked chicken, shredded

– 1 cup quinoa, rinsed

– 6 cups chicken broth

– 1 teaspoon thyme

– Salt and pepper, to taste

Step-by-Step Instructions:

1. Heat olive oil in a large pot, then sauté onion and garlic until fragrant.

2. Add carrots and celery, cooking for 5 minutes until softened.

3. Stir in shredded chicken, quinoa, broth, thyme, and season with salt and pepper.

4. Bring to a boil, then reduce the heat and cover, letting it simmer for 20 minutes or until quinoa is cooked.

5. Serve warm and enjoy a bowl full of health!

– Use leftover rotisserie chicken for a quicker prep time.

– Add your favorite greens like spinach or kale for an extra nutritional boost.

– This soup can be frozen but may need water added after thawing as quinoa absorbs a lot of liquid.

Frequently Asked Questions:

– Can I make this vegetarian? Yes, simply replace chicken with chickpeas or beans.

– What if I don’t have quinoa? Brown rice can be used as a substitute, but adjust the cooking time accordingly.

4. Spicy Black Bean Soup

If you’re looking for something with a kick, this Spicy Black Bean Soup is just the ticket! Rich in flavor, this soup is made with black beans, spices, and a touch of lime to keep it fresh and zesty. It’s perfect for meal prep, as it gets even better the next day, allowing the flavors to marry together beautifully. To make your cooking and storage easier, consider using an immersion blender to achieve a smooth texture effortlessly. This handy tool is great for blending soups right in the pot, making cleanup a breeze.

Recipe Overview:

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: Approximately 180 per serving.

Nutrition Information:

– Protein: 10g

– Carbohydrates: 30g

– Fat: 2g

– Fiber: 10g

Ingredients:

– 1 can (15 oz) black beans, rinsed and drained

– 1 cup vegetable broth

– 1 onion, chopped

– 2 cloves garlic, minced

– 1 teaspoon cumin

– 1 teaspoon chili powder

– 1 lime, juiced

– Salt and pepper to taste

– Chopped cilantro for garnish

Step-by-Step Instructions:

1. In a pot, sauté onion and garlic in a little olive oil until fragrant.

2. Add black beans, vegetable broth, cumin, and chili powder. Bring to a boil.

3. Reduce heat and simmer for 15 minutes. For a smoother texture, blend half of the soup with your immersion blender.

4. Stir in lime juice and season with salt and pepper.

5. Serve with a sprinkle of cilantro for freshness.

– For extra heat, add chopped jalapeños to the sauté mix.

– Top with avocado for a creamy finish without adding too many calories.

– Pair with a small side salad for a complete meal.

For storing your delicious soup, consider using meal prep containers like the meal prep containers. These containers are perfect for portioning out your soup and keeping it fresh in the fridge. They’re microwave and dishwasher safe, making them ideal for busy days where you need to grab a quick meal.

Frequently Asked Questions:

– Can I use dry beans? Yes, just soak them overnight and adjust cooking times accordingly.

– Is this soup vegan? Absolutely! All ingredients are plant-based.

5. Sweet Potato and Lentil Soup

Nourishing and satisfying, this Sweet Potato and Lentil Soup is loaded with flavors and nutrients. Sweet potatoes provide a natural sweetness that complements the earthiness of lentils, creating a comforting dish that’s perfect for both lunch and dinner. This recipe is not only healthy but also incredibly simple to make, making it a staple for meal preppers!

Recipe Overview:

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 30 minutes

– Total Time: 40 minutes

– Calories: Approximately 210 per serving.

Nutrition Information:

– Protein: 8g

– Carbohydrates: 35g

– Fat: 2g

– Fiber: 9g

Ingredients:

– 1 tablespoon olive oil

– 1 onion, chopped

– 2 cloves garlic, minced

– 2 medium sweet potatoes, peeled and diced

– 1 cup lentils, rinsed

– 5 cups vegetable broth

– 1 teaspoon thyme

– Salt and pepper, to taste

Step-by-Step Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, cooking until fragrant.

2. Stir in sweet potatoes and lentils, cooking for another 2-3 minutes.

3. Add vegetable broth and thyme. Bring to a boil and then reduce heat to a simmer.

4. Cook until the sweet potatoes and lentils are tender, about 25 minutes.

5. Blend if desired for a creamy texture or leave it chunky, then season with salt and pepper.

– Top with a dollop of Greek yogurt for extra creaminess.

– Add kale or spinach for additional nutrients and color.

– This soup is freezer-friendly, making it perfect for batch cooking.

Frequently Asked Questions:

– Is this soup gluten-free? Yes! All ingredients are gluten-free.

– Can I add other vegetables? Absolutely! Carrots, spinach, or any veggie you like would work well.

Nourish your body and soul with a bowl of Sweet Potato and Lentil Soup! Packed with flavor and just 210 calories, it’s the ultimate comfort food for meal prep enthusiasts.

6. Italian Sausage and Kale Soup

Hearty and flavorful, this Italian Sausage and Kale Soup is a complete meal in itself. The combination of spicy turkey sausage and leafy kale brings a delightful taste that’s both filling and nutritious. It’s perfect for those looking to enjoy comfort food without the extra calories, making it a great addition to your healthy meal prep repertoire.

To make your cooking experience even easier, consider using the Instant Pot Duo 7-in-1 Electric Pressure Cooker. This versatile appliance allows you to sauté the turkey sausage and then easily switch to pressure cooking, significantly reducing your overall cooking time while ensuring that your ingredients retain their flavors and nutrients.

Recipe Overview:

– Servings: 5

– Prep Time: 15 minutes

– Cook Time: 25 minutes

– Total Time: 40 minutes

– Calories: Approximately 230 per serving.

Nutrition Information:

– Protein: 15g

– Carbohydrates: 18g

– Fat: 10g

– Fiber: 4g

Ingredients:

– 1 tablespoon olive oil

– 1 pound turkey sausage, sliced

– 1 onion, chopped

– 2 cloves garlic, minced

– 1 bunch kale, chopped

– 4 cups chicken broth

– 1 can (14 oz) diced tomatoes

– 1 teaspoon oregano

– Salt and pepper, to taste

Step-by-Step Instructions:

1. Heat olive oil in a pot, adding turkey sausage and cooking until browned.

2. Add onion and garlic, cooking until softened.

3. Stir in chopped kale, chicken broth, diced tomatoes, and oregano.

4. Bring to a boil, reduce heat, and let it simmer for 20 minutes.

5. Season with salt and pepper, and serve hot.

– Swap turkey sausage for chicken sausage for a lighter option.

– Adding cannellini beans can make it even heartier.

– This soup is also great over whole grain pasta for an added twist.

To store leftovers, the Glass Meal Prep Containers with Lids are perfect for keeping your soup fresh. These sturdy, leakproof containers will help you manage your portions and make meal prepping a breeze. They’re microwave, freezer, and dishwasher safe, ensuring convenience and reliability for your busy schedule.

Frequently Asked Questions:

– Can I use fresh sausage? Yes, just cook it thoroughly before adding other ingredients.

– How long can I store this soup? It can be refrigerated for up to 5 days and frozen for up to 3 months.

7. Cabbage and Sausage Soup

Simple yet satisfying, this Cabbage and Sausage Soup is a great way to enjoy a hearty meal without breaking your calorie bank. The combination of savory sausage and tender cabbage creates a delightful, filling dish that is both low in calories and high in flavor. It’s perfect for meal prep, as it stays fresh for several days and is quick to make!

Recipe Overview:

– Servings: 6

– Prep Time: 10 minutes

– Cook Time: 30 minutes

– Total Time: 40 minutes

– Calories: Approximately 180 per serving.

Nutrition Information:

– Protein: 12g

– Carbohydrates: 15g

– Fat: 8g

– Fiber: 5g

Ingredients:

– 1 tablespoon olive oil

– 1 pound turkey sausage, sliced

– 1 onion, diced

– 2 carrots, diced

– 1/2 head of cabbage, chopped

– 4 cups chicken broth

– 1 teaspoon Italian seasoning

– Salt and pepper, to taste

Step-by-Step Instructions:

1. In a large pot, heat olive oil and sauté the turkey sausage until browned.

2. Add onion and carrots, cooking until softened.

3. Stir in chopped cabbage, chicken broth, and Italian seasoning.

4. Bring to a boil, then reduce heat and simmer for 20 minutes.

5. Season with salt and pepper to taste before serving.

– You can substitute sausage with ground turkey for a leaner version.

– Adding a splash of vinegar can brighten the flavors.

– For a thicker soup, blend a portion of it before serving.

Frequently Asked Questions:

– Is this dish gluten-free? Yes, it’s naturally gluten-free!

– Can I add beans? Definitely! White beans pair wonderfully in this soup.

8. Carrot Ginger Soup

Bright and revitalizing, Carrot Ginger Soup is a delightful option for those looking to combine sweet and spicy in one bowl. With fresh ginger and carrots, this soup is not just tasty, but also packed with nutrients. It’s a fantastic choice for a light lunch or as a starter, and the creamy texture (without the calories) makes it a real winner!

To make this soup even easier and more flavorful, consider using Pacific Foods low sodium organic vegetable broth. This broth is not only low in sodium, helping you control your salt intake, but it also enriches the soup with a deep, savory flavor that complements the sweetness of the carrots and the spice of the ginger.

Recipe Overview:

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: Approximately 120 per serving.

Nutrition Information:

– Protein: 3g

– Carbohydrates: 20g

– Fat: 4g

– Fiber: 4g

Ingredients:

– 2 tablespoons olive oil

– 1 onion, chopped

– 4 cups carrots, peeled and sliced

– 1 tablespoon fresh ginger, grated

– 4 cups vegetable broth

– 1 cup low-fat coconut milk

– Salt and pepper, to taste

Step-by-Step Instructions:

1. Heat olive oil in a pot over medium heat. Add onion, cooking until translucent.

2. Stir in carrots and ginger, sautéing for about 5 minutes.

3. Add vegetable broth and bring to a boil.

4. Reduce heat and simmer until carrots are tender, about 15 minutes.

5. Blend until smooth, then stir in coconut milk and season with salt and pepper.

– Top with a sprinkle of sesame seeds for an extra crunch.

– This soup can be made ahead and stored in the fridge for up to 4 days.

– Adding a splash of lime juice before serving brightens the flavors.

Frequently Asked Questions:

– Can I make this soup vegan? Yes, it’s already vegan-friendly!

– What can I serve this with? It pairs beautifully with a side salad or crusty bread.

9. Butternut Squash and Apple Soup

This Butternut Squash and Apple Soup is a flavor explosion that beautifully melds the sweetness of apples with the earthiness of squash. It’s a comforting recipe that’s totally Weight Watchers-friendly, offering a delightful treat for your taste buds with every spoonful. Perfect for cozy evenings or as a starter for your fall gatherings, this soup is not only delicious but also easy to prepare.

For the base of this soup, using 365 by Whole Foods Market, organic low sodium vegetable broth ensures a rich and flavorful foundation while keeping the sodium content in check. It’s an excellent choice for those looking to maintain a healthy diet without sacrificing taste.

Recipe Overview:

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 30 minutes

– Total Time: 40 minutes

– Calories: Approximately 160 per serving.

Nutrition Information:

– Protein: 2g

– Carbohydrates: 25g

– Fat: 6g

– Fiber: 5g

Ingredients:

– 1 tablespoon olive oil

– 1 onion, chopped

– 2 cups butternut squash, peeled and diced

– 1 apple, peeled and diced

– 4 cups vegetable broth

– 1/2 teaspoon cinnamon

– Salt and pepper, to taste

Step-by-Step Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and cook until soft.

2. Stir in butternut squash and apple, sautéing for about 5 minutes.

3. Add vegetable broth and cinnamon. Bring to a boil, then simmer until the squash is tender (about 20 minutes).

4. Blend until smooth and season with salt and pepper before serving.

5. Optional: top with Go Raw organic sprouted pumpkin seeds for extra flavor and a delightful crunch. Not only do they enhance the texture of the soup, but they also provide a nutritious boost.

– For extra creaminess, stir in a splash of coconut milk before serving.

– This soup can be served warm or chilled.

– Prepare in bulk and freeze for the perfect quick meal.

Frequently Asked Questions:

– Is this recipe gluten-free? Yes, it’s naturally gluten-free.

– Can I substitute the apple? Pears work wonderfully as a substitute.

Savor the sweetness of fall with Butternut Squash and Apple Soup! At just 160 calories per serving, it’s a delicious way to indulge your taste buds while staying on track with your Weight Watchers goals.

10. Chicken Tortilla Soup

For a delicious twist, Chicken Tortilla Soup combines the warmth of chicken broth with the crunch of tortilla strips. This soup is both hearty and packed with flavor, making it an enjoyable experience for anyone following a weight loss plan. It’s perfect for family dinners or meal prep, and it’s sure to please even picky eaters!

To make the cooking process easier, consider using olive oil spray for sautéing your onions and garlic. This allows you to control the amount of oil you use while keeping your soup low in calories.

Recipe Overview:

– Servings: 6

– Prep Time: 15 minutes

– Cook Time: 25 minutes

– Total Time: 40 minutes

– Calories: Approximately 230 per serving.

Nutrition Information:

– Protein: 20g

– Carbohydrates: 30g

– Fat: 5g

– Fiber: 4g

Ingredients:

– 1 tablespoon olive oil

– 1 onion, chopped

– 2 cloves garlic, minced

– 1 pound cooked chicken, shredded

– 4 cups chicken broth

– 1 can (14 oz) diced tomatoes

– 1 teaspoon cumin

– Juice of 1 lime

– Tortilla strips for garnish

Step-by-Step Instructions:

1. Heat olive oil in a large pot. Add onion and garlic, sautéing until soft.

2. Stir in shredded chicken, chicken broth, diced tomatoes, and cumin. Bring to a boil.

3. Reduce heat, let simmer for 20 minutes.

4. Stir in lime juice before serving, and top with tortilla strips for that perfect crunch.

5. Enjoy with avocado slices for added creaminess!

– Add black beans for extra protein.

– To make it spicier, incorporate diced green chilies.

– This soup also makes an excellent filling for burritos!

Frequently Asked Questions:

– Can I use leftover turkey? Absolutely! It’s a great way to use up holiday leftovers.

– How long can I store this soup? It can be kept in the fridge for up to 5 days or frozen for about 3 months.

To help you get the best results, use a solid cooking vessel like the soup pot for simmering your ingredients. It ensures even cooking and allows for larger batches, perfect for meal prep.

Savor the flavor without the guilt! Enjoy a hearty bowl of Chicken Tortilla Soup, where every spoonful is a step towards your weight loss goals. Delicious comfort is just a recipe away!

Conclusion

Soup is more than just a dish; it’s a comforting hug in a bowl that nourishes the body and soul. Each of these Weight Watchers soup recipes offers a unique blend of flavors and nutrients that make sticking to your healthy eating goals enjoyable. Whether you’re preparing for a busy week ahead or simply craving a bowl of warmth, these recipes prove that healthy eating can be deliciously satisfying.

Get ready to enjoy these low-cal comforts that not only fill you up but also help you on your weight loss journey. Time to grab your aprons, indulge in some meal prep, and savor every bite!

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Frequently Asked Questions

What Are Some Key Ingredients in Weight Watchers Soup Recipes?

When preparing Weight Watchers soup recipes, focus on ingredient choices that are both nutritious and low in calories. Common ingredients include fresh vegetables like carrots, celery, and spinach, along with lean proteins such as chicken or beans. Whole grains like quinoa or barley can also enhance texture and taste! Using low-sodium broth and herbs for seasoning can help keep the flavors vibrant without adding unnecessary calories.

How Can I Make These Soups Even Healthier?

To elevate the health factor of your healthy soup recipes, consider adding extra vegetables or legumes for more fiber and nutrients. You can also swap out cream for coconut milk or pureed beans to create creaminess without excess calories. Additionally, controlling portion sizes and pairing the soup with a fresh salad can help keep your meal balanced and satisfying!

Are These Soup Recipes Suitable for Meal Prep?

Absolutely! The easy soup recipes listed in the article are perfect for meal prep. Most of these soups can be made in large batches and stored in the refrigerator for up to a week or frozen for later use. Just make sure to cool them completely before storing, and reheat thoroughly before serving for a quick and low-calorie meal any day of the week!

Can I Customize These Soups to Fit My Dietary Needs?

Definitely! The beauty of these Weight Watchers-friendly dishes is their adaptability. You can easily swap ingredients based on your dietary preferences or restrictions. For instance, if you’re vegetarian, replace meat with beans or tofu. If you’re avoiding gluten, ensure you use gluten-free grains. Feel free to experiment with spices and herbs to suit your taste while keeping the soups healthy and delicious!

How Do These Soups Help with Weight Loss?

These low-calorie meals are designed to be filling and nutritious, which can help curb cravings and reduce overall calorie intake. Soups often have high water content, making them a great comfort food for weight loss. Plus, the variety of flavors and textures keeps your meals exciting, making it easier to stick to your weight loss goals while enjoying each spoonful!