Are you tired of sacrificing flavor for convenience on busy weeknights? Look no further! These 20 delicious Whole 30 soup recipes are quick, easy, and packed with nutrients to keep your taste buds and body satisfied. From comforting classics like Hearty Beef and Vegetable Stew to creamy concoctions like Creamy Cauliflower and Leek Soup, there’s something for everyone on this list.
Whether you’re a busy professional looking for a healthy lunch option or a parent trying to get dinner on the table in 30 minutes or less, these Whole 30 soup recipes are perfect for a quick and easy meal. And with only compliant ingredients allowed, you can trust that every spoonful is not only delicious but also good for you. So go ahead, grab a bowl, and dig in – your taste buds (and body) will thank you!
Creamy Cauliflower and Leek Soup
This comforting soup is a perfect blend of creamy cauliflower, sweet leeks, and savory flavors. Serve it as a starter or enjoy it with crusty bread for a satisfying meal.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 medium leeks, cleaned and chopped (white and light green parts only)
– 2 tablespoons butter
– 1 onion, chopped
– 4 cups chicken broth
– 1 cup heavy cream
– Salt and pepper to taste
Instructions:
1. In a large pot, melt the butter over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
2. Add the chopped leeks and cook until they’re tender and lightly caramelized, about 10 minutes.
3. Add the cauliflower florets and chicken broth to the pot. Bring to a boil, then reduce the heat and simmer for 15-20 minutes or until the vegetables are tender.
4. Use an immersion blender or transfer the soup to a blender and puree until smooth.
5. Stir in the heavy cream and season with salt and pepper to taste.
6. Serve hot, garnished with chopped chives or scallions if desired.
Cooking Time: 30-40 minutes
Spicy Chicken and Sweet Potato Soup
This hearty soup combines the flavors of spicy chicken, sweet potatoes, and aromatic spices to create a comforting and warming meal. Perfect for a chilly evening or as a soothing pick-me-up any time of the year.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 large sweet potatoes, peeled and diced
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 red bell pepper, chopped
– 1 can (14.5 oz) diced tomatoes
– 4 cups chicken broth
– 1 tsp ground cumin
– 1/2 tsp smoked paprika
– 1/4 tsp cayenne pepper
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, sauté the chicken, onion, garlic, and bell pepper in a little oil until cooked through.
2. Add the sweet potatoes, diced tomatoes, chicken broth, cumin, smoked paprika, and cayenne pepper. Bring to a boil, then simmer for 20-25 minutes or until the sweet potatoes are tender.
3. Season with salt and pepper to taste. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 25-30 minutes
Roasted Tomato and Basil Soup
A warm and comforting soup perfect for a cozy evening, this Roasted Tomato and Basil Soup is made with fresh tomatoes, fragrant basil, and a hint of garlic. With just a few simple ingredients, you’ll be savoring the flavors of summer in no time!
Ingredients:
– 3 lbs ripe tomatoes, cored
– 2 tablespoons olive oil
– 1 small onion, chopped
– 3 cloves garlic, minced
– 1 cup fresh basil leaves
– 4 cups chicken broth
– 1/2 cup heavy cream (optional)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Toss tomatoes with olive oil, salt, and pepper on a baking sheet. Roast for 30 minutes.
3. In a large pot, sauté onion and garlic until softened. Add roasted tomatoes, basil, and chicken broth. Bring to a boil, then reduce heat and simmer for 20 minutes.
4. Use an immersion blender or transfer soup to a blender and puree until smooth.
5. If desired, stir in heavy cream to add richness. Season with salt and pepper to taste.
Cooking Time: 50-60 minutes
Hearty Beef and Vegetable Stew
This comforting stew is a perfect blend of tender beef, fresh vegetables, and savory flavors. It’s a great option for a cold winter’s day or anytime you need a warm, satisfying meal.
Ingredients:
– 1 pound beef stew meat
– 2 medium-sized potatoes, peeled and cubed
– 1 large onion, chopped
– 3 cloves of garlic, minced
– 2 medium-sized carrots, peeled and sliced
– 1 large red bell pepper, seeded and sliced
– 2 cups beef broth
– 1 tablespoon tomato paste
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Heat oil in a large Dutch oven or pot over medium-high heat.
2. Add the beef and cook until browned, about 5 minutes. Remove from pot and set aside.
3. Add the potatoes, onion, garlic, carrots, and bell pepper to the pot. Cook for 10-12 minutes, stirring occasionally, until the vegetables are tender.
4. Add the cooked beef back into the pot along with the beef broth, tomato paste, and thyme. Season with salt and pepper to taste.
5. Bring the stew to a simmer and cook for an additional 10-15 minutes or until the flavors have melded together.
Cooking Time: About 40-50 minutes.
Coconut Curry Butternut Squash Soup
Warm up with this creamy and aromatic soup that combines the sweetness of butternut squash with the richness of coconut milk and curry spices.
Ingredients:
– 1 large butternut squash (about 2 lbs), peeled, seeded, and cubed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/2 teaspoon cayenne pepper (optional)
– 1 can (14 oz) coconut milk
– 4 cups vegetable broth
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the butternut squash cubes in a baking sheet lined with parchment paper for 30-40 minutes, or until tender.
3. In a large pot, sauté the onion and garlic in olive oil over medium heat until softened.
4. Add the cumin, curry powder, turmeric, and cayenne pepper (if using). Cook for 1 minute.
5. Add the roasted squash, coconut milk, and vegetable broth to the pot. Bring to a simmer.
6. Reduce heat to low and let soup cook for 20-25 minutes or until heated through.
7. Season with salt and pepper to taste. Garnish with cilantro leaves.
Cooking Time: Approximately 45-50 minutes
Zesty Lemon Chicken Soup
Brighten up a chilly day with this refreshing and flavorful Zesty Lemon Chicken Soup! This recipe combines the comforting warmth of chicken soup with the invigorating zing of lemon, making it perfect for a quick and satisfying meal.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 4 cups low-sodium chicken broth
– 2 medium lemons, juiced (about 2 tablespoons)
– 2 cloves garlic, minced
– 1/2 cup chopped fresh parsley
– 1/4 teaspoon dried thyme
– Salt and pepper to taste
– 8 ounces cooked pasta or rice (optional)
Instructions:
1. In a large pot, sauté the chicken, garlic, and lemon juice in a little olive oil until the chicken is cooked through.
2. Add the chicken broth, parsley, and thyme. Bring to a boil, then reduce heat and simmer for 10-15 minutes or until the soup has reduced slightly.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with additional parsley if desired.
5. Optional: Add cooked pasta or rice to the soup for a heartier meal.
Cooking Time: 20-25 minutes
Smoky Chipotle Pumpkin Soup
This smoky and spicy soup is a perfect blend of fall flavors, combining the warmth of pumpkin with the depth of chipotle peppers. A hint of smokiness from bacon adds a rich and velvety texture to this comforting autumnal treat.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled and cubed
– 6 slices of bacon, diced
– 1 onion, chopped
– 3 cloves of garlic, minced
– 1 can chipotle peppers in adobo sauce, chopped
– 4 cups chicken broth
– 1 cup heavy cream
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, cook the bacon over medium heat until crispy. Remove from pot and set aside.
2. Add onion and garlic to pot; sauté until softened, about 5 minutes.
3. Add pumpkin, chipotle peppers, and chicken broth to pot. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until pumpkin is tender.
4. Use an immersion blender to puree the soup until smooth.
5. Stir in heavy cream and cooked bacon.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 30-40 minutes
Herbed Turkey and Kale Soup
This hearty soup combines the savory flavors of turkey, kale, and fresh herbs, making it a perfect comfort food for a chilly day.
Ingredients:
– 1 pound ground turkey
– 2 tablespoons olive oil
– 1 onion, diced
– 3 cloves garlic, minced
– 4 cups chicken broth
– 2 cups kale leaves, chopped
– 1 teaspoon dried thyme
– 1/2 teaspoon dried parsley
– Salt and pepper, to taste
Instructions:
1. In a large pot or Dutch oven, heat the olive oil over medium-high heat.
2. Add the turkey and cook until browned, breaking it up with a spoon as it cooks.
3. Add the onion and garlic; cook until the onion is translucent.
4. Pour in the chicken broth and bring to a boil.
5. Reduce heat to low; add kale, thyme, and parsley. Simmer for 20-25 minutes or until the soup has thickened slightly.
6. Season with salt and pepper to taste.
Cooking Time: 30-35 minutes
Moroccan Spiced Carrot Soup
Warm up with a bowl of Moroccan Spiced Carrot Soup, infused with the aromatic flavors of cumin, coriander, and ginger. This comforting soup is perfect for a cozy evening or as a nutritious meal prep option.
Ingredients:
– 2 large carrots, peeled and chopped
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– 1/2 teaspoon ground ginger
– 4 cups chicken or vegetable broth
– 1 can (14 oz) diced tomatoes
– Salt and pepper, to taste
– Fresh parsley or cilantro, for garnish (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic, cumin, coriander, and ginger. Cook for an additional minute, stirring constantly.
3. Add the chopped carrots, broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the carrots are tender.
4. Season with salt and pepper to taste. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 25-30 minutes
Garlicky Mushroom and Thyme Soup
This savory soup is a perfect blend of earthy mushrooms, aromatic thyme, and pungent garlic, sure to warm your senses and satisfy your appetite. It’s an easy-to-make recipe that’s ideal for a cozy dinner or lunch.
Ingredients:
– 2 tablespoons butter
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 8 oz mushrooms (button or cremini), sliced
– 2 cups chicken broth
– 1/2 cup heavy cream
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, melt butter over medium heat. Add onion and cook until softened, about 3-4 minutes.
2. Add garlic and cook for an additional minute, stirring constantly to prevent burning.
3. Add mushrooms and cook until they release their liquid and start to brown, about 5-6 minutes.
4. Pour in chicken broth and bring to a boil. Reduce heat and simmer for 10-12 minutes or until the soup has reduced slightly.
5. Stir in heavy cream and thyme. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh thyme leaves if desired.
Cooking Time: Approximately 20-25 minutes
Asian-Inspired Ginger and Turmeric Soup
This aromatic soup is a perfect remedy for a chilly day, combining the invigorating properties of ginger and turmeric with the comforting warmth of chicken broth. Let the bold flavors transport you to the bustling streets of Asia.
Ingredients:
– 2 inches fresh ginger, peeled and grated
– 1 teaspoon ground turmeric
– 4 cups chicken broth
– 1/2 cup coconut milk or heavy cream (optional)
– 1 tablespoon soy sauce
– 1 tablespoon honey
– 1/4 teaspoon red pepper flakes (optional)
– Salt and pepper to taste
– Fresh cilantro or scallions for garnish
Instructions:
1. In a large pot, sauté the grated ginger in a little oil until fragrant.
2. Add the turmeric, chicken broth, coconut milk or heavy cream (if using), soy sauce, honey, and red pepper flakes (if using).
3. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until flavors have melded together.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh cilantro or scallions.
Cooking Time: 20-25 minutes
Savory Sausage and Cabbage Soup
Warm up with this hearty and flavorful soup that combines juicy sausage, tender cabbage, and aromatic spices.
Ingredients:
– 1 lb sweet Italian sausage, casings removed
– 2 tablespoons olive oil
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 1 head of cabbage, shredded
– 4 cups chicken broth
– 1 teaspoon caraway seeds
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large pot over medium-high heat.
2. Add the sausage and cook until browned, breaking it up with a spoon as it cooks.
3. Add the onion and garlic; cook until the onion is translucent.
4. Stir in the shredded cabbage and chicken broth.
5. Bring to a boil, then reduce the heat to low and simmer for 20-25 minutes or until the cabbage is tender.
6. Season with salt, pepper, and caraway seeds.
Cooking Time: 30-35 minutes
Enjoy your comforting bowl of Savory Sausage and Cabbage Soup!
Golden Turmeric and Cauliflower Soup
This creamy soup is a perfect blend of comforting flavors, with the subtle warmth of turmeric and the natural sweetness of cauliflower. A simple yet satisfying recipe to cozy up on a chilly day.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground turmeric
– 4 cups vegetable broth
– 1/2 cup heavy cream (optional)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic and turmeric; cook for an additional minute, stirring constantly.
3. Add cauliflower and broth; bring to a boil, then reduce heat and simmer for 15-20 minutes or until cauliflower is tender.
4. Use an immersion blender (or transfer soup to a blender) to puree the mixture until smooth.
5. If desired, stir in heavy cream for added richness.
6. Season with salt and pepper to taste. Garnish with cilantro leaves, if desired.
Cooking Time: 25-30 minutes
Spicy Shrimp and Zoodle Soup
This hearty soup is a flavorful twist on traditional noodle soup, featuring succulent shrimp and zucchini noodles (zoodles) in a spicy tomato broth. Perfect for a quick and satisfying meal.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 medium zucchinis
– 4 cups chicken broth
– 1 can (14.5 oz) diced tomatoes
– 1 tablespoon olive oil
– 1 small onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– Optional: jalapeños or red pepper flakes for added heat
Instructions:
1. Heat the olive oil in a large pot over medium-high heat.
2. Add the chopped onion and cook until translucent, about 3 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the chicken broth, diced tomatoes, cumin, smoked paprika, salt, and pepper. Bring to a boil, then reduce heat to low.
5. Cook the zoodles according to package instructions; add them to the pot along with the shrimp.
6. Simmer until the shrimp are pink and cooked through, about 5-7 minutes.
7. Taste and adjust seasoning as needed.
Cooking Time: 20-25 minutes
Classic Chicken and Vegetable Soup
This comforting soup is a staple for any occasion, packed with tender chicken, crisp vegetables, and aromatic flavors. Perfect for a quick weeknight dinner or a cozy weekend meal.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 2 medium carrots, peeled and chopped
– 2 stalks celery, chopped
– 1 large onion, chopped
– 4 cups chicken broth
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper to taste
– Fresh parsley or thyme for garnish (optional)
Instructions:
1. In a large pot, sauté the onion, carrots, and celery in a little bit of oil until tender.
2. Add the chicken, chicken broth, diced tomatoes, and thyme. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the chicken is cooked through.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with fresh parsley or thyme if desired.
Cooking Time: 20-25 minutes
Roasted Red Pepper and Tomato Soup
Savor the warm flavors of summer with this vibrant and comforting soup, featuring roasted red peppers and fresh tomatoes. This recipe is perfect for a cozy evening or a quick lunch.
Ingredients:
– 2 large red bell peppers
– 3 lbs fresh tomatoes (or 1 can of crushed tomatoes)
– 4 cups chicken or vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Roast the red peppers for 30-40 minutes, or until charred and blistered.
3. Peel the roasted peppers and chop them into pieces.
4. In a large pot, sauté the onion and garlic in broth over medium heat.
5. Add the chopped tomatoes, smoked paprika, salt, and pepper. Stir to combine.
6. Add the roasted red pepper pieces and stir well.
7. Simmer for 20-25 minutes or until the soup is heated through.
8. Taste and adjust seasoning as needed.
9. Serve hot, garnished with chopped basil leaves if desired.
Cooking Time: 45-50 minutes
Lentil and Spinach Detox Soup
Kickstart your day with a nutritious and flavorful soup that combines the benefits of lentils, spinach, and aromatics. This detox-friendly recipe is perfect for a quick lunch or dinner.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 cups fresh spinach leaves
– 1 carrot, peeled and grated
– 1 celery stalk, sliced
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, sauté the onion, garlic, carrot, and celery in a little water until tender.
2. Add the lentils, vegetable broth, diced tomatoes, and thyme. Bring to a boil, then reduce heat and simmer for 30 minutes or until the lentils are tender.
3. Stir in the fresh spinach leaves and cook until wilted. Season with salt and pepper to taste.
4. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 45-50 minutes
Creamy Avocado and Cucumber Soup
A refreshing summer soup that combines the creaminess of avocado with the coolness of cucumber. This recipe is perfect for a light and satisfying meal or as a side dish to accompany your favorite main course.
Ingredients:
– 3 ripe avocados
– 2 large cucumbers, peeled and seeded
– 1/2 red onion, finely chopped
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/2 cup chicken or vegetable broth
– 1/4 cup heavy cream (optional)
– Fresh cilantro leaves for garnish
Instructions:
1. In a blender or food processor, combine avocados, cucumbers, onion, garlic, salt, and pepper. Blend until smooth.
2. Add broth and blend until well combined.
3. Taste and adjust seasoning if needed.
4. If desired, stir in heavy cream to add creaminess.
5. Chill soup in the refrigerator for at least 30 minutes before serving.
6. Garnish with fresh cilantro leaves and serve.
Cooking Time: 10-15 minutes
Bacon and Brussels Sprouts Soup
This hearty soup combines the rich flavors of crispy bacon with the sweet, earthy taste of Brussels sprouts, creating a deliciously comforting meal. With its creamy texture and depth of flavor, it’s perfect for a chilly evening or as a starter for a special occasion.
Ingredients:
– 6 slices of thick-cut bacon
– 1 pound Brussels sprouts, trimmed and halved
– 2 medium onions, chopped
– 4 cups chicken broth
– 1/2 cup heavy cream
– Salt and pepper, to taste
Instructions:
1. In a large pot, cook the bacon over medium heat until crispy. Remove the bacon from the pot and set aside.
2. Add the chopped onions to the pot and sauté until softened, about 5 minutes.
3. Add the Brussels sprouts to the pot and cook for an additional 5 minutes, or until they start to soften.
4. Pour in the chicken broth and bring the mixture to a boil. Reduce the heat and simmer for 20-25 minutes, or until the Brussels sprouts are tender.
5. Stir in the heavy cream and cooked bacon. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 30-35 minutes
Simple Vegetable Broth Soup
This recipe yields a light and refreshing vegetable broth soup that’s perfect for a quick meal or as a base for other soups. With just a few simple ingredients, you can enjoy a flavorful and nutritious soup in no time.
Ingredients:
– 2 carrots, chopped
– 2 celery stalks, chopped
– 1 onion, chopped
– 4 cups water
– 2 cloves garlic, minced (optional)
– Salt and pepper to taste
Instructions:
1. In a large pot, combine the chopped carrots, celery, and onion.
2. Pour in the water and bring the mixture to a boil.
3. Reduce heat and simmer for 20-25 minutes or until the vegetables are tender.
4. Use an immersion blender (or transfer soup to a blender) to puree the soup to desired consistency.
5. Season with salt, pepper, and garlic (if using).
6. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Summary
Discover delicious and easy Whole30 soup recipes perfect for busy weeknights! This collection features 20 mouth-watering soups that are free from grains, dairy, and processed ingredients. From creamy cauliflower and leek to hearty beef and vegetable stew, there’s something for everyone. Enjoy spicy chicken and sweet potato, roasted tomato and basil, and many more flavorful options. These Whole30-compliant recipes are quick, easy, and packed with nutrients to keep you fueled and satisfied throughout the day.