Hello and welcome, and please just know that I am so very into these low sodium soup recipes. Who knew that you could get bright, zingy flavors without needing heaps of salt? It’s true!
From savory turkey noodle to sweet tropical pineapple, these soups are here to make your mealtimes both diet-friendly and completely joyful.
1. Creamy Cauliflower Soup
You won’t even believe a soup this creamy could be vegan. But surprise! It totally is.
This hearty bowl is not only dairy and gluten-free, but it’s also low in salt. And let me tell you, it’s very high in silky, smooth, and filling flavor.
Made with blended cauliflower, onion, garlic, and some fresh thyme, it’s just so thick and fragrant.
You could slurp this one right out of the pot, but if you have guests, you can take it up a notch with a few special toppings.
The recipe suggests a little sprinkle of roasted chickpeas for some extra texture and that crunchy hit we all love.
2. Pineapple Soup
Let me tell you the secret to a really amazing cold soup. Serve it on those super hot days and use the freshest fruit you can get your hands on.
This delicious dish is made with chunks of juicy pineapple, guava juice, and fresh basil.
It gets thickened up with banana, dates, coconut cream, and cotija cheese until it’s perfectly smooth.
This is basically a thick, luscious, tropical milkshake in a bowl. SO GOOD.
3. Spicy Sweet Potato Soup
This gorgeous soup is just bursting with Fall flavors, which makes it an absolute winner for your next holiday table.
There are so many surprising spices happening in this dish. You’ve got cumin, ginger, and cayenne giving it a kick, while zesty lime adds a tart little bite.
But the secret ingredient is a few spoonfuls of smooth peanut butter.
And you guys, it’s pure magic. It gives the soup a creamy, nutty density that sits perfectly under all those spicy notes.
4. Low Sodium Black Bean Soup
Thick, creamy, and packed with protein, this soup is a total keeper.
It’s a prep-ahead time-saver, too. Just grab a can of black beans from your pantry and toss it right into your slow cooker.
Add in some onion, garlic, chopped bell peppers, and low-sodium broth, then you can just set it and forget it.
A few hours later, everything will be beautifully soft and blended together.
Garnish it with fresh cilantro and a squeeze of zesty lime just before serving to really impress everyone!
5. Tomato Soup
With only 41 calories per serving but so much flavor, this easy recipe is just perfect for dieting soup lovers.
So lusciously smooth and velvety, this is a hearty tomato soup made with Italian herbs and a little swirl of almond milk.
This healthy recipe is both low-fat and low-carb. So go right ahead and have a second bowl. Or even a third!
6. Rhubarb Soup
This sweet soup is a favorite in Norway, where they serve it chilled for dessert.
It’s vibrantly red and an eye-catching bowl of fruity goodness. YES.
Fresh rhubarb gets blended into a thick puree and stirred together with sugar and vanilla. It’s a rosy pink dish that’s both tangy and tart.
Want something even more decadent? Serve it with a big scoop of vanilla ice cream!
7. Cucumber Soup
This cold cucumber soup is refreshingly different and oh-so-versatile.
You can serve this one up as a cooling appetizer, a fresh side dish, or a light main meal.
It’s a total summertime soup that takes the edge off of hot days with fragrant flavors and fresh ingredients.
And it’s so easy! Just blend together cucumbers, yogurt, fresh dill, garlic, shallot, lime, and cumin.
Chill it, then serve it, because who wants to be standing over a stove on a summer day?
8. Parsnip Soup
This thick soup is loaded up with hearty root vegetables, making it a true winter warmer.
Creamy, nutty, and velvety smooth, it’s a cozy bowlful of vegan yumminess. And yes, it’s VEGAN!
Roast the parsnips first to really deepen their flavor, and don’t you forget the secret ingredient. It’s apple!
9. Thai Chicken Broccoli Soup
Thailand is the home of fragrant stews and spicy broths, so you know they know how to do soup.
You can enjoy all those insanely tasty Thai flavors right from 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 so many herbs and spices.
I make this one at least once a month!
10. Turkey Noodle Soup
There’s just nothing like a cozy bowl of turkey noodle soup to make the blues disappear.
This comforting bowl is made with a rich stock, thick chunks of white turkey breast, soft egg noodles, and veggies.
It’s a quick and healthy one-pot meal that comes together so fast. Use leftover turkey to make it even more economical, and throw in whatever veggies you have wilting in the fridge.
11. Low Sodium French Onion Soup
I have some good news! You don’t have to give up French onion soup if you’re watching your salt intake, all thanks to this heart-healthy recipe.
Perfect for 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 miss the salt one bit.
Top it off with some gooey Swiss or Gruyere cheese for that melty, cozy goodness.
12. Watermelon Soup
Okay, I know this is a bit unconventional but, trust me, you have to try this summery soup.
It’s 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. Just swirl in some honey and fresh lemon and chill it for a few hours before you serve.
If you really want to get fancy, pour this into a hollowed-out watermelon shell and top it with a sprig of fresh mint. How cute is that?
13. Cabbage Soup
This veggie-packed soup totally hits that 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 up with vitamins K and C, plus essential nutrients like folate, fiber, and manganese.
But even more important, it’s exactly what you need to brighten up those chilly evenings and dull days.
14. Green Bean Casserole Soup
Green bean casserole is one of the best things about Thanksgiving. I stand by that.
Now you can enjoy all that crunchy, creamy, veggie goodness in soup form because of this super 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.
15. Peach Soup
I don’t know about you, but just thinking about squishy summer peaches with all their intense juicy sweetness makes me start drooling.
You can make this refreshing soup with the canned kind, but if peaches are in season, you have to go for the good stuff.
Blended with apple juice, vanilla yogurt, and a little touch of cinnamon, the ripe fruit is just amazing in this summer snack.
16. Raspberry Soup
It’s not jam. It’s not sauce. It’s soup! Raspberry soup!
This unique recipe proves that soup isn’t just a savory dish. It’s a bright blend of berries and cream.
Flavored with sour cream, lemon, and fresh mint, it’s so deliciously tangy and sweet.
Dollop it into cocktail glasses for an elegant dessert, or pile it into bowls for a snack the kids will love.
17. Low Sodium Cream of Mushroom Soup
If you get your mushroom soup from a can, it’s probably loaded with salt and not to mention preservatives.
Make it yourself with this recipe, and you will never go back to the store-bought kind 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 it’s velvety smooth.
This one is great for all you hyper-organized meal preppers out there.
Make a huge pot on the weekend and divide it up into individual portions for grab-and-go meals all week long.
18. Strawberry Soup
Made with just 5 ingredients, this summer soup is a quick but completely delicious dessert.
A smooth blend of strawberries, yogurt, orange juice, and sugar, it’s just irresistibly sweet and fruity.
Garnish it with fresh mint and serve it in tall glasses for a bright summer sundae.
19. Pear Soup
The perfect summer appetizer or an elegant dessert, this cold soup is a must-try.
Pears are chock-full of minerals, vitamins, and fiber, which makes this dessert nutritious as well as delicious.
And did I mention that it’s both 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.
20. Carrot Ginger Soup
Carrot and ginger are such a great food pairing.
Slightly sweet and earthy carrots love to hang 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 little touch of cream adds to the fun, making this thick soup extra dense and dreamy. Are you vegan or dairy-free?
Just substitute coconut or almond milk and you’ll get that same velvety texture and taste.