101 Healthy Soup Recipes!

Does the cold winter season have you feeling under the weather? Whether you’re feeling ill or just downright gloomy, these healthy soup recipes are guaranteed to warm up your insides and boost your immune system! Source: Cooking Light

Tuscan Chicken, Bean, and Spinach Soup

“This is a complete meal containing very little fat and loads of fiber and flavor,” said reader and recipe developer, Charlene

Chambers. “A truly guilt-free dinner.”

Healthy Tuscan Chicken, Bean, and Spinach Soup Recipe

c/o Cooking Light


  • 1 tablespoon olive oil
  • 1 tablespoon unsalted butter
  • 2 garlic cloves, minced
  • 1 cup cup chopped carrot (about 3 medium)
  • 1 medium onion, chopped
  • 1 1/2 cups sliced mushrooms (about 6 ounces)
  • 2 cups chopped peeled butternut squash (about 1 3/4 pounds)
  • 2 (15-ounce) cans cannellini beans, rinsed and drained
  • 4 cups fat-free, less-sodium chicken broth
  • 2 cups organic vegetable broth (such as Emeril’s brand)
  • 1 tablespoon Italian seasoning
  • 3 cups cups shredded, cooked chicken breast
  • 2 slices Applewood-smoked bacon, cooked and crumbled
  • 10 ounces fresh spinach
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 cup (2 ounces) grated fresh Parmigiano-Reggiano cheese


  1. 1. Heat oil in a Dutch oven over medium-high heat; add butter, stirring until melted. Add onion and next 4 ingredients (through garlic); cook 3 minutes, stirring frequently. Mash 1/4 cup beans with a fork. Add beans, broths, and Italian seasoning to pan; bring to a boil. Reduce heat and simmer 10 minutes or until vegetables are tender, stirring occasionally. Add chicken; cook 2 minutes or until thoroughly heated. Add black pepper and spinach, stirring occasionally until spinach wilts (about 3 minutes). Ladle about 2 cups soup into each of 6 bowls; top each serving with 5 teaspoons cheese and 11/2 teaspoons bacon.

Pasta-and-Chickpea Soup with Pesto

Healthy Pasta-and-Chickpea Soup with Pesto Recipe

c/o Cooking Light


  • 1 tablespoon olive oil
  • 2 cups chopped onion
  • 1 cup sliced leek (about 1 small)
  • 1 tablespoon chopped fresh or 1 teaspoon dried rosemary
  • 2 garlic cloves, minced
  • 4 cups chopped tomato (about 2 pounds) $
  • 3 cups water
  • 1 (14 1/2-ounce) can vegetable broth
  • 1 (14-ounce) can chickpeas (garbanzo beans), undrained
  • 1 cup diced zucchini
  • 1/2 cup frozen petite green peas
  • 1/2 cup frozen baby lima beans
  • 1/2 cup frozen French-cut green beans
  • 1/3 cup uncooked pastina (tiny star-shaped pasta) or any small pasta
  • 2 tablespoons chopped fresh or 2 teaspoons dried parsley
  • 1/4 teaspoon black pepper
  • 2 tablespoons commercial pesto
  • 2 tablespoons (1/2 ounce) grated fresh Parmesan cheese


  1. Heat oil in a large Dutch oven over medium heat. Add onion, leek, rosemary, and garlic, and sauté 10 minutes. Add tomato, water, broth, and chickpeas, and bring to a boil. Cover, reduce heat, and simmer 30 minutes. Add zucchini, peas, lima beans, and green beans; bring to a boil over medium-high heat. Reduce heat; simmer 10 minutes. Stir in pastina, parsley, and pepper, and cook 8 minutes. Spoon 1 1/2 cups soup into each of 6 bowls; top each serving with 1 teaspoon pesto sauce and 1 teaspoon cheese.

Chipotle Chicken Tortilla Soup

Healthy Chipotle Chicken Tortilla Soup Recipe

c/o Cooking Light


  • 1 tablespoon canola oil
  • 1 1/2 teaspoons bottled minced garlic
  • 3/4 pound chicken breast tenders, cut into bite-sized pieces
  • 1 teaspoon chipotle chile powder
  • 1 teaspoon ground cumin
  • 1 cup water
  • 1/4 teaspoon salt
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 1 (14.5-ounce) can stewed tomatoes, undrained
  • 1 cup crushed baked tortilla chips
  • 1/4 cup chopped fresh cilantro
  • 1 lime, cut into 4 wedges


  1. Heat oil in a large saucepan over medium-high heat. Add minced garlic and chicken; sauté 2 minutes. Add chile powder and cumin; stir well. Add water, salt, broth, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Top with tortilla chips and cilantro, and serve with lime wedges.

Pasta with Goat Cheese, Chicken, Asparagus & Mushrooms

Have a taste for something different? Try this creamy pasta dish! It’s has a rich and balanced flavor, and is just as delicious without the chicken for those of you who are vegetarian! Source: gimmesomeoven.com

c/o gimmesomeoven.com


  • 1 lb. pasta of choice
  • 3 Tbsp. olive oil
  • 2-3 boneless, skinless chicken breasts, cut into bite-sized pieces
  • salt and freshly-ground black pepper
  • 1 shallot, peeled and thinly sliced
  • 3 cloves garlic, minced
  • 1 bunch (about 1 lb.) asparagus, ends trimmed then cut into 2″ pieces
  • 16 oz (2 cartons) fresh button or baby bella mushrooms, halved
  • 2 Tbsp. butter
  • 2 Tbsp. flour
  • 8 oz. goat cheese
  • 2/3 cup grated Parmesan cheese


Prepare pasta al dente according to package instructions.

(I would add the pasta to the boiling water around the time you begin cooking the asparagus and mushrooms.)

Season the chicken with salt and freshly-ground black pepper. Heat 2 Tbsp. olive oil over medium-high heat. When oil is shimmering, add the chicken and cook 5-7 minutes (flipping halfway through) until the outside is lightly golden and the center is no longer pink. Remove chicken and set aside. Add the remaining 1 Tbsp. olive oil, and once it has heated, add the shallot. Saute for 2 minutes, then add the asparagus and mushrooms. Continue cooking for another 4-6 minutes, stirring occasionally. Remove skillet from heat.

While the vegetables are cooking, heat the butter in a small saucepan over medium heat. Add flour, and whisk quickly to combine, then let cook for 1 minute. Add 1 cup of the pasta water, goat cheese, Parmesan cheese, and a generous pinch of salt and freshly-ground black pepper, and whisk to combine. Cook for 1 minute, then reduce heat to low until the pasta is ready. If the sauce is too thick, gradually add additional tablespoons of pasta water until you reach the desired consistency.

Drain the pasta once it has cooked, then immediately toss with the goat cheese sauce, chicken and vegetables. Serve garnished with additional Parmesan cheese.

Beef-Broccoli Stir-Fry in 20 Minutes!

No more excuses, the Thanksgiving dinner stretch has officially come to a close and it’s time to get back on track with clean, healthy eating! That is, until the winter-time holiday stretch of course…

However, eating healthy doesn’t mean you have to slave away peeling and dicing veggies for 3 hours–try this quick & easy Beef-Broccoli Stir-Fry recipe that only takes 20 minutes! We’re not kidding!

Source: myrecipes.com

c/o myrecipes.com

If you follow this link, you can even watch the step-by-step instructions on how to cook this meal through a video provided by cookinglight.com!

What You’ll Need:

  • 2 (3 1/2-ounce) bags boil-in-bag long-grain white rice
  • 2 tablespoons dry sherry, divided
  • 2 tablespoons lower-sodium soy sauce, divided
  • 1 teaspoon sugar
  • 1 pound boneless sirloin steak, cut diagonally across grain into thin slices
  • 1/2 cup lower-sodium beef broth
  • 1 tablespoon cornstarch
  • 1 tablespoon hoisin sauce
  • 1 teaspoon Sriracha (hot chile sauce) or 1/2 teaspoon crushed red pepper
  • 2 tablespoons canola oil, divided
  • 1 tablespoon bottled ground fresh ginger
  • 2 teaspoons minced garlic
  • 4 cups prechopped broccoli florets
  • 1/4 cup water
  • 1/3 cup sliced green onions


  1. Cook rice according to directions.
  2. While rice cooks, combine 1 tablespoon sherry, 1 tablespoon soy sauce, sugar,

    and beef. Stir together 1 tablespoon sherry, 1 tablespoon soy sauce, broth, cornstarch, hoisin, and Sriracha.

  3. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add beef mixture; sauté 3 minutes or until browned. Remove beef from pan. Add remaining 1 tablespoon oil to pan. Add ginger and garlic; cook 30 seconds, stirring constantly. Add broccoli and 1/4 cup water; cook 1 minute. Add onions; cook 1 minute, stirring constantly. Add broth mixture and beef mixture; cook 2 minutes or until beef is thoroughly heated and sauce is slightly thick. Serve beef mixture over rice.

Healthier Versions of Kids Favorite Recipes

Need to beat the cold Monday blues? Here are some yummy and healthier versions of your family’s favorite recipes!

A few of our favorites are Almond-Crusted Chicken Fingers


  • Canola oil cooking spray
  • 1/2 cup sliced almonds
  • 1/4 cup whole-wheat flour
  • 1 1/2 teaspoons paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dry mustard
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 1 1/2 teaspoons extra-virgin olive oil
  • 4 large egg whites
  • 1 pound chicken tenders


  1. Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
  2. Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
  3. Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
  4. Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes

and the healthier version of everyone’s Kraft favorite….Baked Mac N Cheese!


  • 3 cups uncooked macaroni
  • 1 tablespoon butter
  • 2 tablespoons flour
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 2 cups milk
  • 1 cup shredded Cheddar cheese
  • ½ cup grated

    Parmesan cheese

  • ⅓ cup dry bread crumbs
  • 2 tablespoons butter
  • ¼ cup shredded Cheddar cheese
  • 3 tablespoons grated Parmesan cheese


  • 1
    Cook macaroni according to package directions.
  • 2
    Drain and set aside.
  • 3
    In a large, nonstick pan, melt butter over medium heat.
  • 4
    Stir in flour, salt and pepper until smooth. Cook one minute.
  • 5
    Gradually stir in milk.
  • 6
    Bring the mix to a boil and cook for two minutes, until thickened.
  • 7
    Remove from heat and stir in cheese, until melted. Mix cheese sauce into macaroni.
  • 8
    Lightly coat a 1½-quart baking dish with cooking spray.
  • 9
    Add macaroni, cover and bake for 20 minutes.
  • 10
    While macaroni is baking, mix together bread crumbs, remaining butter and cheeses.
  • 11
    Remove macaroni from oven and sprinkle with bread crumb mixture.
  • 12
    Bake uncovered for 10 more minutes or until golden brown.

Fiesta Spaghetti Tacos!


A fun, kid-friendly recipe from Betty Crocker!

5 oz uncooked spaghetti, broken in half
1 lb lean (at least 80%) ground beef
1 package (1 oz) Old El Paso® 40% less-sodium taco seasoning mix
1/2 cup water
1 1/4 cups tomato pasta sauce (any variety)
1 box (4.7 oz) Old El Paso® Stand ‘N Stuff® taco shells (10 shells)
1 medium tomato, chopped (3/4 cup), if desired
2 tablespoons shredded Parmesan cheese
  • 1 Cook spaghetti as directed on package; drain.
  • 2 Meanwhile, in 10-inch nonstick skillet, cook beef over medium-high heat 5 to 7 minutes, stirring frequently, until thoroughly cooked; drain. Stir in taco seasoning mix and water. Heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes or until thickened. Stir in pasta sauce; cook over medium heat until hot. Stir in cooked spaghetti.
  • 3 Meanwhile, heat taco shells as directed on box. Spoon about 1/2 cup spaghetti mixture into each taco shell; top with tomato and Parmesan


Happy cooking!

Apple Braised Chicken

c/o Weight Watchers.com
Weight Watchers Recipe
698 people rated this recipe
Ratings (698)
Prep time:  20 min
Cook time:  35 min
Serves: 4
Simmering poultry in fat-free liquid is a moist, low calorie way to flavor food. Experiment with other types of broths and juices, too.


2 tsp vegetable oil
1 pound(s) uncooked boneless skinless chicken breast(s), four 4-oz pieces
2 Tbsp all-purpose flour
1 large uncooked onion(s), sliced
2 medium fresh apple(s), firm, cored and sliced
1 cup(s) apple cider
1 cup(s) fat-free chicken broth
1/2 tsp table salt
1/2 tsp ground ginger
2 tsp cornstarch


  • In a large, heavy-bottomed skillet, warm oil over high heat. Toss chicken with flour in a medium bowl, patting off excess. Place chicken in skillet and brown well on both sides. Remove chicken from pan and set aside.
  • Reduce stove temperature to low and add onion to skillet. Sauté, stirring often, until onion is tender and lightly browned.
  • Stir in apples, cider, chicken broth, salt, ginger and chicken. Bring to a simmer, cover and cook for 30 minutes. Use a slotted spoon to transfer chicken, onions and apples to a serving dish.
  • In a small bowl, whisk together cornstarch and 2 to 3 tablespoons of pan juices. Combine cornstarch mixture with remaining pan juices, whisking constantly. Simmer for one minute. Pour sauce over chicken and serve. Yields 1 chicken breast and about 3/4 cup of apple-onion mixture per serving.
  • Flavor Booster: Pears and chicken are an appealing combination. Substitute 2

    ripe Bartlett or Comice pears, peeled, cored and diced for the apples, 1 cup sparkling pear cider for the apple cider and 1/4 teaspoon ground nutmeg for the ginger.

Chicken Rollatini With Spinach Alla Parmigiana

These looked divine so I just had to try them…. then I had to share with y’all!  Thanks Skinny Taste!

Image for Chicken Rollatini with Spinach alla Parmigiana
c/o Skinny Taste


Chicken Rollatini with Spinach alla Parmigiana
Gina’s Weight Watcher Recipes 
Servings: 8 • Serving Size: 1 stuffed breast • Old Points: 4 pts • Points+: 5 pts
Calories: 194.7 • Fat: 7 g • Protein: 24.2 g • Carb: 7.2 g • Fiber: 1.5 g

  • 8 thin chicken cutlets, 3 oz each
  • 1/2 cup whole wheat Italian seasoned breadcrumbs
  • 1/4 cup grated parmesan cheese, divided
  • 6 tablespoons egg

    whites or egg beaters

  • 5 oz frozen spinach, squeezed dry of any liquid
  • 6 tbsp part skim ricotta cheese
  • 6 oz part skim mozzarella (I used Polly-O)
  • olive oil non-stick spray (I use my Misto)
  • 1 cup pomodoro sauce or your favorite marinara sauce
  • salt and pepper to taste

Wash and dry cutlets, season with salt and pepper.  Preheat oven to 450°. Lightlyspray a baking dish with non-stick spray.

Combine breadcrumbs and 2 tbsp grated cheese in one bowl and 1/4 cup egg beaters or egg whites in another.


c/o Skinny Taste


Shred or finely chop 1.5 oz of mozzarella cheese and combine with remaining grated cheese, spinach (make sure you squeeze it dry), 2 tbsp egg beaters, and ricotta cheese.

Lay chicken cutlets down on a working surface and spread 2 tbsp of spinach-cheese mixture on each cutlet. Loosely roll each one and keep seam side down.

Dip chicken in egg mixture, then in breadcrumbs and place seam side down in a baking dish (no toothpicks needed). Repeat with the remaining chicken. When finished, lightly spray with olive oil.

Bake 25 minutes. Remove from oven, top with sauce then cheese.

Bake until cheese is melted and bubbling, about 3 more minutes. Serve with additional sauce on the side and grated cheese.

Chicken Pillows

c/o Recipe Indulgence

Printable Version


1 (8 ounce) package cream cheese
1/2 cup sour cream
1/2 tsp salt
1/4 tsp pepper
1 1/2 tbsp dried chives
1 1/2 tbsp fresh onion, minced
3 chicken breasts, cooked and shredded
2 (8 ounce) cans crescent rolls
1/4 cup melted

Italian bread crumbs
1 (14.5 ounce) can cream of chicken soup
1 package chicken gravy mix


1.  Using a hand mixer, beat cream cheese and sour cream until well combined.  Stir in salt, pepper, onion, chives, and diced chicken.

2.  Using Pillsbury crescent rolls, take 2 triangular rolls and push together at perforated seam to make into a square. Make sure you seal the perforations well so your filling doesn’t come out. Put about 3 tablespoons of chicken mixture in the center of each square. Fold the dough corners to the center over the chicken mixture forming a pillow.

3.  Dip each pillow in melted butter on both sides. Roll in bread crumbs on both sides. Shake excess crumbs off. Place chicken pillow on cookie sheet and bake at 350 degrees for 20-25 minutes.

4.  Make gravy by mixing one package of chicken gravy mix, one can of cream of chicken soup and 3/4 can of water in a small pot. Mix together and heat until warm. Serve chicken pillows with gravy poured over top.

Zucchini Tomato Gratin

Compliments of the Pround Italian Cook here is one that I loved. 

I like to make this in a wide pan,

I use this paella pan that I have, I’m sure you’ve seen it in many of my posts, but I love it I can’t help it! I’m sure a cast iron pan would work as well.

First layer; Sweet Vadalia onion ring slices on a nice drizzle of olive oil ( the pan I use gets them all caramelized on the bottom)
Sliced zucchini
Handfull of romano cheese spread all over
Toasted homemade Italian bread crumbs spread about
Small cherry tomatoes placed all around
I had some cut leeks I needed to use so I threw them in, glad I did!
Drizzle with olive oil
More cheese
More breadcrumbs
Garnish with fresh snipped basil
Place in a hot oven at 425 till tender and crispy and the tomatoes pop and get caramelized, you could even place it under the broiler at the end to crisp up the top more, I have a convection roast feature on my stove so that always does the trick.
The imported romano cheese, the tomatoes ( you must use cherry tomatoes, please) the homemade breadcrumbs and those caramelized onions paired with the zucchini, I’m telling you I could almost become a vegetarian!
But instead I made more of that beautiful cod along side it. I saw this preparation on the cable TV show, Every Day Food, it’s so simple but BURSTING with flavor! Chop up some fresh herbs, I used basil, chives and parsley, now grate some fresh lemon zest into the mix. Salt and pepper your fish and swipe the top with Dijon mustard, now press it down into the herb mixture and of course drizzle with olive oil. Bake at 425 till translucent. This…Was…Fabulous! The fresh herbs complemented the fish so well, so light, so summer!


This Broccoli Quinoa casserole is SO delicious. One serving is under 200 calories! Thank you Eating well Living thin for putting a new twist on this blast from the past.


One 10 oz can condensed Cream of Broccoli soup (or mushroom), low-sodium if you prefer (*see note for gluten free)

1/3 cup reduced fat mayonnaise (original called for 1 full cup. WOW.)

2 tablespoons milk

1 1/4 cups reduced fat shredded cheese (cheddar, colby-jack, etc)

1/2 teaspoon Splenda/sugar

1/4 teaspoon black pepper

Dash freshly grated nutmeg

2 cups cooked broccoli

1 1/2 cups  COOKED

quinoa (see note)

Feshly grated Parmesan cheese

To cook quinoa:

3/4 cup quinoa

1 1/2 cups water

1/4 teaspoon salt

Rinse quinoa in a fine sieve until water runs clear.  In a small saucepan combine the quinoa, water, and salt.  Bring to a boil over high heat.  Reduce heat to low and cover.  Cook for 18-20 minutes, or until fluffy and the white ring/tail is visible.  Fluff with a fork.

Preheat oven to 350 degrees and coat a shallow (8×8 in or 5-6 cups) casserole dish – or individual ramekins – with vegetable cooking spray.

In a large bowl combine the soup, mayonnaise, milk, shredded cheese, Splenda, pepper, and nutmeg until well mixed. Stir in the quinoa and broccoli.
Spoon mixture into prepared casserole.  Sprinkle on a couple tablespoons of Parmesan and bake for 35-40 minutes (20-25 minutes for ramekins) or until bubbly on the edges and golden.  Makes 8 generous 1/2-cup servings.

Per Serving: Calories 199,  Protein 10 g; Fat 9 g; NET Carbs 14 g; Fiber 2 g; Sugar 1 g; Sodium 297 mg

*NOTE FOR GLUTEN FREE…Progresso makes a Creamy Mushroom Soup that is gluten free…or  here is a recipe for a Cream of Anything Soup.  Haven’t tried it, (a comment-er  below did and loved it…) but it’s been a big hit on a Celiac/Gluten Free forum.)


Condensed “Cream of Anything” Soup

1 cup cold milk
2 Tbsp cornstarch
1 1/2 Tbsp butter
1 tsp chicken bouillon
1/2 tsp salt
dash of pepper

In a small saucepan, whisk milk and cornstarch till well blended.
Stir in butter, bouillon, salt, and pepper.
Heat to a boil, stirring frequently. Simmer on low for one minute more to thicken.
Use in recipes to replace one can of cream of anything soup.

Stir in a drained 4 ounce can of mushroom pieces to the recipe above.
Use in recipes in place of one can of Cream of Mushroom Soup.

Stir in 1/2 cup cooked chicken pieces to the recipe above.
Use in recipes in place of one can of Cream of Chicken Soup.

Stir in 1/2 cup sautéed chopped celery to the recipe above.
Use in recipes in place of one can of Cream of Celery Soup.