Airing weekdays at 7:30 A.M. on

Airing weekdays at 7:30 A.M. on

The first day of Fall is quickly approaching! On September 22nd, you’ll find that everything smells, tastes, and looks like pumpkins. This is a magical time, where there’s a chill in the air and the sound of crunching leaves create music to our ears. Sundays become even cozier and shape special gatherings, bringing together friends and strangers to connect over the acts of cooking and sharing meals. Fall is the perfect time to switch that recipe book up to match the mood created around you! Turn on some football, grab a glass of wine, and let’s whip up some tasty soups that are low-calorie for the whole family.

Simple Chicken Broth Soup

Need to get your protein intake up while enjoying a warm soup on a cold night? This clear chicken broth soup is for you! This easy, light and tasty soup is perfect for a diet. Credits to The Girl Who Ate Everything!


  • 2 tbsp vegetable oil
  • 2 cloves minced garlic
  • 2 cups chopped onion
  • 1 chopped red bell pepper
  • 1 chopped green bell pepper
  • 1 ½ cups chopped celery
  • 1 cup diced carrots
  • 5 cups chicken stock
  • salt and pepper to taste
  • ¼ teaspoon hot pepper sauce
  • ¼ teaspoon soy sauce
  • 6 ounces spinach
  • 1 cup egg noodles
  • 2 cups shredded chicken


  1. Heat oil in a large saucepan on medium heat. Add garlic, onion, red bell pepper, green bell pepper, celery, and carrots to the saucepan. Sauté until onions are translucent.
  2. Add stock and season with salt and pepper.
  3. Add soy sauce and hot sauce to the mixture.
  4. Bring soup to a simmer and let rest for 40 minutes
  5. Add spinach and cover. Stir the soup and add noodles. Keep cooking for 5 minutes until noodles are soft
  6. Stir in the chicken and simmer until the chicken is heated through.
  7. Enjoy!


 Spinach Soup

Another amazing recipe that can be easily replicated is this spinach soup recipe that can be found in The Spruce Eats blog posted by Fiona Haynes! If you like spinach and you like eating healthy, this recipe is for you.



  • 2 tsp olive oil
  • 1 medium potato, peeled and cubed
  • 1/2 medium onion, finely chopped
  • 1 stalk celery (finely chopped)
  • 2 cloves minced garlic
  • 2 cups chicken or vegetable broth
  • 2 cups fat-free milk
  • 6-ounces of baby spinach
  • Freshly ground black pepper
  • Kosher salt


  1. In a large saucepan, gather the oil, onion, potato, celery, and garlic. Mix the ingredients for about 5 minutes.
  2. Next, add in the broth of your choice and the milk! Bring the mixture to a boil, cover it and let it simmer for about 10 minutes.
  3. Then, stir in half of the spinach (3 ounces), cover, and let it simmer for another 10 minutes.
  4. Allow the soup to cool off a little bit, then transfer the soup to a blender, mix in the remaining spinach and blend until smooth.
  5. Add the salt and pepper to taste!
  6. Enjoy!

Pumpkin Spice Butternut Squash Soup

What screams “fall” more than pumpkin spice? This next recipe is an extra creamy, low-calorie pumpkin spice soup. Check out this recipe at Eating Well.


  • 1 tablespoon olive oil
  • ⅓ cup chopped onion
  • 2 cloves garlic, minced
  • 8 cups peeled and cubed butternut squash
  • ⅔ cup chopped apple
  • ½ cup chopped carrot
  • ¾ teaspoon kosher salt
  • ½ teaspoon pumpkin pie spice
  • ¼ teaspoon black pepper
  • 1 (14.5 ounces) can reduced-sodium chicken broth
  • 1 (14 ounces) can unsweetened light coconut milk
  • 1 tablespoon packed brown sugar (see Tips)
  • 5 tablespoons plain nonfat Greek yogurt
  • 5 tablespoons salted roasted hulled pumpkin seeds (pepitas)


  1. Heat oil over medium heat. Add onion and garlic. Cook for 5 minutes.
  2. Next, add all ingredients and stop at the pepper! Cook for 4 minutes.
  3. Add broth to the mixture and bring to a boil. Then, cover the saucepan and let simmer for 20-25 minutes stirring occasionally.
  4. Remove from heat. Stir in coconut milk and brown sugar.
  5. With a blender, blend the squash mixture until smooth.
  6. Top with yogurt, pumpkin seeds, and additional pumpkin spice to taste!
  7. Enjoy!

We hope you loved these low-cal soup ideas! Soup is not only amazing to warm yourself up in the cold, but it also has amazing health benefits and can be diet-friendly! If you liked these soup recipes, be sure to check out these flu-fighting soup ideas next!

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