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Low Calorie Soup Recipes With Homemade Chicken Stock: Great Soups With Less Than 100 Calories

Updated on February 8, 2018

Peas Love Mint

Low Calories Soup Recipes
Low Calories Soup Recipes | Source
Pea and Mint Soup
Pea and Mint Soup | Source

The Big Picture

The most important ingredient in any soup is the stock. A good stock will give you a great soup. A great soup that's low in calories is your best friend. Experiment a little to add your own unique flavors and change the consistency to suit your own taste. All soup recipes serve six and hit less than 100 calories on the calorie scale.

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

  • A chicken carcass with all the skin removed, you can buy a whole chicken and ask the butcher to remove the breast and leg meat, and use for another dish (don't worry if the carcass is the leftovers from a roast, it's fine)
  • 3 pints of water (may need a little extra depending on the carcass size)
  • 2 crushed garlic gloves
  • 2 bay leaves
  • 2 roughly chopped carrots
  • 2/3 sticks of celery chopped including the leaves
  • 1 small chili, pierced
  • 1 large onion
  • Parsley sprigs
  • A good pinch of sea salt
  • 4/5 black pepper corns
  • A large pot

Put all the ingredients into your pot and bring to the boil. Reduce the heat and simmer for a couple of hours, you may need to top up with water now and then. Let your stock cool, strain and refrigerate overnight. By doing this you will capture any fat. The fat will rise to the top and harden making it really easy to remove. You now have a virtual fat free stock. Freeze for later or keep reading and make yourself a soup fit for a King.

Fresh Pea and Mint

  • 2 pints of chicken stock
  • 1 oz butter
  • 2 large onions roughly chopped
  • couple sprigs of mint
  • 2 lbs of fresh peas
  • salt and fresh ground pepper to taste

Melt the butter in a deep bottomed pot. Add the onion and cook till translucent. Add the stock, peas, mint and seasoning. Cook peas till just tender, removing a handful for garnishing. Blitz in a food processor till smooth (if you love soup invest in a food processor as advertised in fig 1, so quick and easy to use). Serve in a large bowl (I love the ones advertised below in fig 2, they are the perfect size for a soup bowl) with a sprig of mint and a few scattered peas. If you are having a special occasion stir in a little single cream (a 15 ml serving is only 20 calories).

Fig 1, Quick and Easy: Blitz Your Soup to a Smooth Consistency

Onion Soup

Onion Soup
Onion Soup

The Best Onion Soup

  • 2 pints of chicken stock
  • 1 oz of butter
  • 1 oz of olive oil
  • 2 lbs of white onions roughly chopped
  • 2 chopped celery sticks
  • 1 large leek (white only) sliced
  • 1 crushed garlic clove
  • nip of madeira wine
  • snipped fresh chives
  • finely diced red chilies (optional)
  • salt and fresh ground pepper to taste

Melt the butter and oil in a large deep bottomed pot. Add in the onions, leek, celery and garlic cooking lightly over a low heat till soft and translucent. Pour in the stock. Bring to the boil. Add in a nip of madeira (to taste) and simmer gently for 10 to 15 minutes. Season and blitz in food processor to a smooth soup. Sprinkle over chives and chili to serve.

Tomatoes Make a Great Healthy Soup

Delicious and Healthy Homemade Tomato and Basil Soup
Delicious and Healthy Homemade Tomato and Basil Soup

Tomato and Basil

  • 2 pints of chicken stock
  • 1 diced onion
  • 1 1/2 lbs of skinned tomatoes (simply slit a cross at the bottom of the tomatoes, throw them in a pot and cover with boiling water, when cooled remove the skin and the hard stalk)
  • 30 ml tomato purée
  • fresh basil leaves
  • fresh oregano
  • olive oil or fresh cream to serve (optional)
  • salt and fresh ground pepper to taste

Put all ingredients into your pot and simmer slowly, keeping back a little basil for garnish. Blitz in a food processor and serve with a little drizzle of olive oil, or 15 ml of single cream and a few small basil leaves.

Cool Cucumber

  • 2 pints of chicken stock
  • 1 crushed garlic clove
  • 6 medium cucumbers peeled
  • small handful fresh dill
  • salt and fresh ground black pepper to taste
  • 1/4 pint of natural yogurt
  • snipped fresh chives and parsley to serve

Grate the peeled cucumber (straight from the fridge as the cucumber is more firm) into a bowl. Add the garlic, dill, chicken stock and seasoning. Stir together and leave in the fridge for at least a couple of hours. Better still prepare and leave in the fridge overnight. Blitz together in a food processor adding the yogurt. Blitz again to mix. Serve with a sprinkle of snipped chives and finely chopped parsley. This delicious chilled soup is wonderful on warm summer days or impressive for special dinner parties.

Dubarry Soup
Dubarry Soup


  • 2 pints chicken stock
  • l oz butter
  • l small onion chopped
  • l large head of cauliflower (washed and in florets)
  • ground white pepper to season
  • pinch of grated nutmeg
  • sea salt and fresh ground black pepper to serve

Melt your butter in a deep bottomed pot and fry onion till soft and translucent. Add the cauliflower florets and season. Simmer till the cauliflower is just soft. Blitz in a food processor and serve with a little grated nutmeg and ground black pepper. Perfect.

The Beauty of Soup

Soups make great lunches and snacks and are also great starters. Providing one of our five a day is just another beauty of soup. Generally soups are healthy and filling too, another plus for soups.

Low fat and low calorie (as above) will surely put a smile on your face. Choose your favorite vegetables and herbs. Be brazen: mix and match and you might just find the perfect combination or a new flavour entirely.

Remember a good stock makes a delicious soup, and a delicious soup keeps you full without skipping on the flavour, so you don't feel cheated. And feeling cheated is a big no-no when trying to lose weight.

There's no point 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 go hungry most likely resulting in a fridge raid or a chocolate binge.

Yes! making homemade stock takes a little time. But don't forget where the freezer is. Make your stock and soup in bulk. That way you can leave a portion out to defrost giving you a little more time to do something else. Perhaps an evening stroll, or maybe you might finally tackle a herb garden or a herb box. Please no excuses, I know them all already.

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

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© 2010 Gabriel Wilson


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    • Gabriel Wilson profile image

      Gabriel Wilson 6 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

      whatdiet 6 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.