15 Low Calorie Asian Soups That Taste Better Than Takeout

Whenever I'm trying to eat lighter without feeling deprived, healthy miso soup is one of my favorite choices. This low calorie Japanese soup is warm, comforting, and surprisingly filling despite being under 100 calories per serving. The combination of umami-rich miso paste, tofu, and seaweed creates a healthy comfort food that feels satisfying while supporting a calorie deficit meal plan.

You will get approximately 85 calories per serving. To prepare it, whisk the miso paste into hot broth, then add cubes of tofu and seaweed. Simmer over low heat for a few minutes, and finally, garnish with green onions. For variety, add mushrooms, spinach, shrimp, or edamame for extra protein and fiber. Store in an airtight container for up to 3 days. Remember: to preserve its probiotic benefits, avoid boiling the miso. For a healthy Asian dinner, I love serving this alongside cucumber salad or steamed edamame.

When I first made this spicy Thai soup at home, I was amazed at just how delicious it was without adding any extra calories. Tom Yum is one of the best low calorie Asian soups for weight loss, as it is packed with aromatic herbs, lean protein, and a light broth. Whenever I crave a restaurant-quality meal that helps me meet my healthy eating and meal-prep goals, I turn to this recipe.
You get approximately 120 calories from this delicious soup. To prepare it, your key ingredients include shrimp, lemongrass, galangal, kaffir lime leaves, mushrooms, chili paste, and lime juice. It is very simple to make: simply simmer the herbs in the broth, add the mushrooms and shrimp, and then finish it off with the lime juice and chili paste. You can also add chicken breast, tofu, or mixed vegetables. You can even store it in the refrigerator for up to three days. Fresh lime juice dramatically enhances its flavor. I love serving it with cauliflower rice for a satisfying, low calorie dinner.

When I started looking for healthy alternatives to ramen, this low-carb Pho quickly became a staple in my weekly rotation. By substituting traditional noodles with zucchini noodles, you keep the calorie count low while still capturing that rich, aromatic flavor of Vietnamese Pho that makes it such a comforting dish. It is an excellent choice for meal prep aimed at weight loss, for healthy weeknight dinners, and for anyone following a low-carb lifestyle. You can expect to get around 150 calories from a serving of this soup—which is fantastic.
This recipe takes just 30 minutes to prepare, as its key ingredients consist of lean chicken breast, zucchini noodles, star anise, cinnamon, ginger, onion, and low-sodium broth. It is also incredibly simple to make: simply simmer the spices and aromatics in the broth, then add the cooked chicken and zucchini noodles just before serving. If you prefer, you can also use turkey, shrimp, tofu, or mushrooms. For the best texture—especially if you plan to store it for later—I recommend keeping the noodles separate. Speaking from personal experience, be careful not to overcook the zucchini noodles; otherwise, they will turn mushy. I love to finish it off with a garnish of bean sprouts, fresh cilantro, and a slice of fresh lime.

This kimchi soup recipe has become one of my favorite healthy comfort foods during the winter months. The combination of kimchi and tofu creates a delicious, probiotic-rich soup that is both nutritious and satisfying. Since it is naturally low in calories and packed with gut-friendly ingredients, it is ideal for improve digestion while enjoying a hearty, low calorie meal. This soup takes just 15 minutes to prepare and contains approximately 140 calories.

To make this Korean soup, you will need kimchi, tofu, garlic, mushrooms, green onions, and low-sodium vegetable broth—a combination that is simply extraordinary and one I truly love. To prepare this recipe, start by briefly sautéing the garlic and kimchi; then add the broth and mushrooms, and reduce the heat. Add the tofu during the final few minutes of cooking. If you wish, you can also add lean beef, chicken, or extra vegetables. It keeps well in the refrigerator for 3–4 days. I love using well-fermented kimchi to achieve a deeper, richer flavor. I also recommend serving it alongside steamed vegetables or cauliflower rice.

Whenever I need a healthy dinner that can be prepared in under 15 minutes, I make this simple Chinese soup. It is one of the easiest low-calorie Chinese recipes out there, offering remarkable satisfaction with just a few ingredients. The silky ribbons of egg create a gratifying texture while keeping the calorie count surprisingly low. It is budget-friendly, protein-rich, and perfect for meal prep. Additionally, I get to enjoy this wonderful Chinese soup for just 90 calories.
To make this Chinese soup recipe, you only need low-sodium chicken broth, eggs, ginger, garlic, green onions, and white pepper. It is incredibly easy to prepare, too: simply simmer the broth over low heat, then slowly pour in the beaten eggs while stirring to create the ribbons; finally, season with salt and spices, and serve. For added flavor and texture, you can also incorporate corn, spinach, mushrooms, or tofu into the soup. While I know it tastes best when enjoyed fresh, it can be stored in the refrigerator for up to two days. When making this soup, I recommend stirring gently to ensure the eggs form beautiful, delicate strands—as that is truly the star of this dish. For a complete and wholesome meal, serve it alongside an Asian cucumber salad.

If there is one soup that gets ordered more than any other at any restaurant, it is this Hot and Sour Soup. Whenever I crave takeout but want something light, I whip up this healthy Hot and Sour Soup. It strikes the perfect balance of spicy, sour, and salty flavors, making it one of the best low fat Asian soups for weight loss. Packed with mushrooms, vegetables, and protein, this soup keeps me feeling full for hours without adding any unnecessary calories. It serves as wonderful, healthy comfort food—perfect for chilly evenings or for meal-prepped lunches.
You can prepare this soup in just 35–40 minutes. To make this recipe, you will need mushrooms, tofu, low-sodium chicken broth, rice vinegar, ginger, garlic, soy sauce, and green onions. Although a single serving of this soup contains approximately 110 calories. It is incredibly simple to make: simply simmer the broth with the ginger and garlic, add the mushrooms and tofu, and then season with the vinegar and soy sauce. Thicken it slightly if desired, then garnish with green onions and serve. You can also add chicken breast, shrimp, Napa cabbage, or bamboo shoots to the mix. It can be stored in an airtight container for up to 4 days. To keep this soup heart-healthy and suitable for diabetics, I recommend using low-sodium broth. For a complete and healthy dinner, I love serving it alongside steamed vegetables or an Asian slaw.

Occasionally, I find myself craving a creamy soup, and deciding which Asian variety to choose can be a challenge. Traditional coconut-based soups can be quite heavy, but this healthy Thai coconut soup delivers that same creamy flavor with significantly fewer calories. I began creating this lighter version while experimenting with healthy dinner recipes that didn't compromise on taste. The combination of lean chicken, light coconut milk, and aromatic herbs results in a satisfying meal—perfect for meal prepping for weight loss or maintaining a healthy diet.
Typically, it takes 35–40 minutes to prepare and contains approximately 180 calories. To make this delightful soup, you simply need chicken breast, light coconut milk, lemongrass, ginger, mushrooms, lime juice, and low-sodium broth—ingredients you likely already have stocked in your kitchen. To prepare the soup, start by simmering the broth with the lemongrass and ginger; then, add the mushrooms and chicken, stir in the light coconut milk, and finish with a squeeze of lime juice. You can also substitute the chicken with shrimp or tofu, or add extra vegetables; the soup can be stored in the refrigerator for up to three days. I prefer using light coconut milk, as it significantly reduces the calorie count while still preserving that creamy texture. I also enjoy pairing this soup with a cucumber salad or cauliflower rice, which helps me stay on track with my low-carb and low-calorie diet.

After enjoying plenty of delicious food during the holiday season, this detox soup recipe has become one of my favorite healthy meal-prep recipes. It is packed with nutrient-rich vegetables, naturally low in calories, and incredibly effective at keeping you feeling full. While no soup can magically burn fat, this vegetable-packed recipe helps maintain a caloric deficit and keeps you on track toward achieving your healthy lifestyle goals. It is one of the easiest low-calorie Asian soups you will ever make. I estimate that this recipe provides approximately 95 calories per serving.
The ingredients you will need to prepare this detox Asian soup are green cabbage, carrots, celery, mushrooms, garlic, ginger, and low-sodium vegetable broth. To make it, simply add all the vegetables to the boiling broth and cook until tender. Season with garlic, ginger, and black pepper. For added protein, you can also include chicken breast, tofu, or edamame. I recommend cutting the vegetables into uniform pieces to ensure they cook evenly.

Whenever I crave a restaurant-style meal that still fits into a healthy diet, I make this healthy Wonton Soup. Adding extra vegetables boosts the fiber content and volume of the dish while keeping the calorie count in check. The result is a satisfying, low-calorie comfort food that is absolutely perfect for busy weeknights. Although it tastes delightfully awesome, it is a smart choice for weight management and balanced nutrition. You can prepare this Wonton Soup in just 20–25 minutes, and this recipe yields a meal containing approximately 170 calories.
The main ingredients you will need for this recipe are: vegetable wontons, bok choy, mushrooms, carrots, green onions, and low-sodium chicken broth. It is also incredibly simple to prepare: simply simmer the vegetables in the broth over low heat, add the wontons, and cook until they become tender. Finally, garnish with green onions and a drizzle of sesame oil before serving. Sometimes, I like to switch things up by adding chicken wontons, shrimp wontons, or a vegetarian version. It is also possible to store leftovers; to preserve the texture of the wontons, I recommend storing the broth separately whenever possible. For a lower-calorie option, I suggest choosing steamed wontons or those with a lighter filling. I personally love serving this alongside an Asian cucumber salad.

Whenever I feel physically run down or simply need a simple yet wholesome dinner, this immune-boosting soup is one of my absolute favorite recipes. Made from a blend of ginger, garlic, and bok choy, this soup transforms into a delightful broth that is bursting with both flavor and nutrients. It is naturally low in calories and rich in antioxidants; moreover, it serves as an excellent addition to any diet aimed at promoting heart health or reducing inflammation within the body. Truth be told, this soup makes for a fantastic meal that keeps you feeling full and satisfied for a long time. Also, it is incredibly easy to prepare.
You can make this soup in just 20 to 25 minutes, yielding a serving that contains approximately 80 calories. To cook this Asian-style soup, you will need bok choy, garlic, fresh ginger, mushrooms, green onions, and low-sodium vegetable broth. The preparation method is quite straightforward: begin by lightly sautéing the ginger and garlic, then add the broth and mushrooms, and let it simmer gently for a while. Add the bok choy right at the very end of the cooking process and continue to cook until the leaves have softened. To add variety to the flavor profile, I often like to add ingredients such as tofu, shrimp, chicken breast, or spinach. Additionally, to create a balanced and wholesome meal, I enjoy serving this soup alongside brown rice or edamame.

If you enjoy bold flavors as much as I do, you simply must try this spicy Korean vegetable soup. I first started making it when I was looking for a low-calorie spicy soup that would be satisfying without relying on heavy ingredients. The combination of vegetables, garlic, ginger, and Korean chili flakes creates a warming bowl that is bursting with flavor yet surprisingly light. This is one of my favorite healthy Korean recipes for busy weeknights, as it is budget-friendly, easy to prepare, and packed with fiber that helps keep you feeling full for longer.
I can make this recipe in just 30 minutes, and it comes in at around 105 calories. Bok choy, Napa cabbage, mushrooms, carrots, garlic, ginger, gochugaru (Korean chili flakes), and low-sodium vegetable broth are the key ingredients for making this Korean soup. To prepare this recipe, simply sauté the garlic and ginger lightly, add the vegetables and broth, then simmer until the vegetables are tender. Stir in the gochugaru and adjust the level of spiciness to your taste. If you wish, you can also add tofu, chicken breast, shrimp, or zucchini noodles. For a hearty, low-carb dinner, you can serve it alongside cauliflower rice.

Whenever I need a quick, healthy seafood soup, this Lemongrass Shrimp Soup is one of my go-to recipes. The fresh, citrusy aroma of the lemongrass makes every spoonful incredibly refreshing, while the shrimp adds lean protein without significantly increasing the calorie count. It is perfect for anyone seeking high-protein dinner ideas to support their weight loss and healthy eating goals. Best of all, it comes together in under 30 minutes, making it ideal for busy schedules.
To prepare this Asian soup recipe, you will need shrimp, lemongrass, garlic, ginger, mushrooms, lemon juice, and low-sodium broth; the entire process takes about 40–45 minutes. Simmer the broth over low heat with the lemongrass, garlic, and ginger. Add the mushrooms and shrimp, then cook until the shrimp turn pink. Finally, stir in the fresh lemon juice. You can also use scallops, white fish, tofu, or mixed vegetables. Be careful not to overcook the shrimp, ensuring they remain tender and juicy. Serve alongside a fresh Asian cucumber salad.

This healthy chicken soup has become one of my favorite high-protein soup recipes, as it is comforting, simple, and incredibly satisfying. Lean chicken breast provides high-quality protein, while Napa cabbage adds volume and fiber to the soup with very few calories. Whenever I focus on meal prepping for weight loss or working toward healthy living goals, I often make a large batch of this soup, as it tastes excellent even when reheated throughout the week.

The key ingredients for this recipe are chicken breast, Napa cabbage, carrots, celery, garlic, ginger, and low-sodium chicken broth. To prepare this recipe, first cook the chicken in the broth; then, add the vegetables and simmer until tender. Before serving, shred the chicken and return it to the pot. If you wish, you can also add mushrooms, bok choy, spinach, or zucchini noodles. I recommend using skinless chicken breast to keep the calorie count low. Serve alongside steamed vegetables or a light side salad.

While I was on the lookout for foods beneficial for gut health and immunity-boosting, this anti-inflammatory soup became an indispensable part of my regular diet. Turmeric and ginger combine to create a delicious broth that is both nourishing and incredibly soothing. Although I adore its vibrant color, what I appreciate most is the fact that this soup fits seamlessly into a healthy lifestyle without ever feeling restrictive. For weight loss and meal prepping purposes, it stands out as one of the simplest and healthiest Asian-style soups you can make.
Turmeric, fresh ginger, garlic, carrots, mushrooms, spinach, and low-sodium vegetable broth are the key ingredients in this recipe. To prepare it, simply simmer the turmeric, ginger, and garlic in the broth over low heat for a while; then, add the vegetables and cook until they become tender. For an extra protein boost, you can also add chicken breast, tofu, shrimp, or lentils. To achieve the most exquisite and intense flavor, I always prefer using fresh turmeric whenever it is available. Enjoy this soup alongside roasted vegetables or a simple side salad.

When I want healthy alternatives to ramen, this low-calorie noodle soup quickly became a family favorite. Unlike traditional ramen—which can be high in sodium and calories—this version emphasizes nutrient-rich ingredients, lean protein, and an abundance of vegetables. It offers all the comfort of a classic bowl of ramen and fits easily into a balanced diet. For those seeking a comforting meal without the guilt, this stands out as one of the best healthy dinner recipes available.
Preparing this recipe requires shirataki or whole wheat noodles, chicken breast, bok choy, mushrooms, carrots, garlic, ginger, and a low-sodium broth. Cook the noodles separately, create a flavorful broth using the vegetables and aromatics, then combine everything and top with slices of chicken. You can also substitute the chicken with tofu, shrimp, turkey, or additional vegetables. Shirataki noodles make for an excellent choice if you are looking to reduce your calorie and carbohydrate intake. For a complete and wholesome meal, serve topped with green onions, bean sprouts, and a soft-boiled egg.