Introduction about Weight Watchers soup recipes
Soups are a cornerstone of healthy eating, especially for those following the Weight Watchers soup recipes. Not only are they versatile and easy to make, but they’re also a great way to enjoy nutrient-packed meals that keep you full without overloading on calories or points.
Whether you’re looking for a zero-point option or a hearty, filling dish that fits within your daily points budget, there’s a soup recipe for everyone. Soups are perfect for meal prep, making it easy to stick to your goals throughout the week.
In this article, we’ll explore some delicious Weight Watchers-friendly soup recipes, tips for customizing them, and the benefits of adding soups to your weight-loss journey. These recipes are designed to be flavorful, satisfying, and easy to track in your Weight Watchers app.
Discover other hearty and satisfying soups like French Onion Soup Chicken.
Top Tips for Making Weight Watchers soup recipes
Crafting soups that are flavorful, filling, and fit seamlessly into your Weight Watchers plan is easy when you keep a few principles in mind. Here are some tips to make the most of your soup recipes:
1. Choose Low-Calorie, Nutrient-Dense Ingredients ( Weight Watchers soup recipes )
The foundation of Weight Watchers-friendly soups is using fresh, whole ingredients that pack plenty of nutrients for minimal points. Some excellent choices include:
- Vegetables: Leafy greens, zucchini, carrots, celery, tomatoes, and bell peppers are low-calorie powerhouses.
- Legumes: Lentils and beans are rich in fiber and protein, helping you feel full longer.
- Lean Proteins: Skinless chicken breast, turkey, or fish are perfect for hearty, satisfying soups.
2. Use Smart Substitutions
Traditional soups can sometimes be high in calories due to ingredients like cream, butter, or fatty meats. To make your soups Weight Watchers-friendly, consider these swaps:
- Replace Cream with Nonfat Greek Yogurt: This adds creaminess without the extra points.
- Opt for Low-Sodium Broth: Reduces salt without sacrificing flavor.
- Use Cauliflower or Potatoes for Creamy Bases: Blend these veggies for a rich, velvety texture.
3. Add Flavor Without Adding Points
Low-calorie soups don’t have to be bland. Enhance the taste of your soups with:
- Herbs and Spices: Basil, thyme, cumin, smoked paprika, and cilantro can transform your soup.
- Acidic Ingredients: A splash of lemon juice or vinegar brightens flavors without extra points.
- Broth Concentrates: These add depth to the soup without additional fats or calories.
4. Portion Control
Even with healthy soups, portion size matters. Use measuring cups to ensure you’re sticking to your planned serving size, especially for soups that include starchy ingredients like beans or pasta.
5. Focus on Zero-Point Ingredients
Weight Watchers encourages using zero-point ingredients like non-starchy vegetables, lean proteins, and herbs as the base for your recipes. A classic zero-point vegetable soup is a perfect example of a meal you can enjoy freely without worrying about points.
By keeping these tips in mind, you can create soups that are not only delicious and satisfying but also perfectly aligned with your Weight Watchers goals. Ready to dive into some mouthwatering recipes? Let’s explore five Weight Watchers-friendly soups you’ll love.
5 Delicious Weight Watchers soup recipes
Here are five satisfying and easy-to-make soup recipes tailored for those following the Weight Watchers program. These soups are packed with flavor and nutrition while staying within your daily points budget.
1. Zero-Point Vegetable Soup ( Weight Watchers soup recipes )
This classic Weight Watchers soup is light, nutritious, and perfect for meal prep. It’s made entirely with zero-point vegetables, making it a guilt-free option.
Ingredients:
- 2 cups chopped carrots
- 2 cups diced celery
- 2 cups diced zucchini
- 1 cup chopped onions
- 2 cups fresh spinach or kale
- 3 garlic cloves, minced
- 6 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- Spices: salt, pepper, thyme, basil, and smoked paprika to taste
Instructions:
- Heat a large pot over medium heat and sauté garlic and onions until softened.
- Add carrots, celery, zucchini, and canned tomatoes. Stir well.
- Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 20–25 minutes.
- Stir in spinach or kale and season with spices. Simmer for an additional 5 minutes.
2. Chicken Tortilla Soup (2–3 Points per Serving)
This hearty and flavorful soup is perfect for a satisfying dinner. It combines tender chicken with bold spices and crunchy tortilla strips.
Ingredients:
- 2 skinless chicken breasts, shredded
- 1 cup diced onions
- 1 cup chopped bell peppers
- 2 garlic cloves, minced
- 1 can (14 oz) diced tomatoes
- 4 cups chicken broth
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1/2 cup black beans (optional)
- Toppings: baked tortilla strips, fresh cilantro, lime wedges
Instructions:
- Sauté onions, bell peppers, and garlic in a pot until fragrant.
- Add tomatoes, chicken broth, and spices. Stir to combine.
- Bring to a boil, then reduce heat and simmer for 15 minutes.
- Add shredded chicken and black beans (if using). Cook for another 5 minutes.
- Serve with tortilla strips and garnishes.
3. Creamy Tomato Basil Soup (2 Points per Serving)
A rich and creamy soup without the guilt! This Weight Watchers version uses Greek yogurt for creaminess and flavor.
Ingredients:
- 1 can (28 oz) crushed tomatoes
- 1 cup vegetable broth
- 1/4 cup plain nonfat Greek yogurt
- 1/2 cup chopped fresh basil
- 1 garlic clove, minced
- 1 small onion, chopped
- Spices: salt, pepper, oregano
Instructions:
- Sauté onions and garlic in a pot until softened.
- Add crushed tomatoes, vegetable broth, and spices. Simmer for 15–20 minutes.
- Remove from heat and stir in Greek yogurt and fresh basil. Blend until smooth with an immersion blender.
4. Turkey Chili Soup (3 Points per Serving)
This hearty soup combines lean ground turkey, beans, and veggies for a high-protein meal.
Ingredients:
- 1 lb lean ground turkey
- 1 cup diced onions
- 1 cup chopped bell peppers
- 1 can (14 oz) black beans, rinsed
- 1 can (14 oz) diced tomatoes
- 4 cups chicken or vegetable broth
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1/2 teaspoon smoked paprika
Instructions:
- Cook ground turkey in a large pot until browned. Remove and set aside.
- Sauté onions and bell peppers in the same pot until softened.
- Add turkey, beans, tomatoes, broth, and spices. Stir well and bring to a boil.
- Reduce heat and simmer for 20–25 minutes.
5. Lentil and Spinach Soup (4 Points per Serving)
This protein-packed vegetarian soup is perfect for a warm and comforting meal.
Ingredients:
- 1 cup dried lentils, rinsed
- 1 cup diced carrots
- 1 cup diced celery
- 1 cup chopped onions
- 2 cups fresh spinach
- 6 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- Spices: cumin, turmeric, salt, pepper
Instructions:
- Sauté onions, carrots, and celery in a pot until softened.
- Add lentils, tomatoes, vegetable broth, and spices. Stir well and bring to a boil.
- Reduce heat and simmer for 30 minutes, or until lentils are tender.
- Stir in spinach and cook for 5 more minutes.
Recipe Spotlight: Zero-Point Vegetable Soup
The Zero-Point Vegetable Soup is a Weight Watchers classic that’s perfect for filling you up without using up any points. It’s versatile, packed with nutrients, and incredibly easy to prepare. Below is a detailed guide to making this soup at home, along with tips to customize it to your liking.
Ingredients for Zero-Point Vegetable Soup
This recipe focuses on zero-point, nutrient-dense vegetables and flavorful seasonings.
Basic Ingredients:
- 2 cups chopped carrots
- 2 cups diced celery
- 1 cup diced onions
- 2 cups chopped zucchini
- 1 cup chopped green beans
- 1 cup fresh spinach or kale
- 1 can (14 oz) diced tomatoes (no salt added)
- 6 cups low-sodium vegetable broth
- 2 cloves garlic, minced
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- 1/2 teaspoon smoked paprika (optional)
- Salt and black pepper to taste
Step-by-Step Instructions for Weight Watchers soup recipes
- Prepare the Vegetables:
- Wash and chop all vegetables into uniform sizes to ensure even cooking.
- Sauté the Aromatics:
- Heat a large pot over medium heat and add a splash of water or a spray of cooking oil.
- Sauté the onions and garlic for 3–5 minutes until softened and fragrant.
- Add the Vegetables:
- Add the carrots, celery, zucchini, and green beans to the pot. Stir well and cook for 5 minutes to enhance their flavors.
- Pour in the Broth and Tomatoes:
- Add the vegetable broth, canned diced tomatoes, thyme, basil, and smoked paprika (if using). Stir to combine.
- Simmer the Soup:
- Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 20–25 minutes, or until the vegetables are tender.
- Add Leafy Greens:
- Stir in the fresh spinach or kale during the last 5 minutes of cooking to preserve their bright color and nutrients.
- Season to Taste:
- Taste the soup and adjust the seasoning with salt and black pepper as needed.
- Serve and Enjoy:
- Ladle the soup into bowls and garnish with fresh herbs or a squeeze of lemon juice for extra flavor.
Tips for Customization
- Add More Vegetables:
- Mushrooms, bell peppers, or cauliflower can be great additions to the soup.
- Boost the Flavor:
- Use fresh herbs like parsley or cilantro for a vibrant finish. Add a splash of apple cider vinegar or hot sauce for a tangy kick.
- Make It a Meal:
- Add a lean protein like shredded chicken, turkey, or tofu. If you’re okay with using points, stir in cooked quinoa, rice, or pasta for a heartier meal.
- Meal Prep:
- This soup freezes beautifully. Portion it into containers and freeze for up to 3 months. Reheat on the stovetop or in the microwave as needed.
Why It’s a Weight Watchers Favorite
- Zero Points: It’s made entirely of zero-point ingredients, allowing you to enjoy it freely without tracking.
- Customizable: You can adjust the vegetables and seasonings based on what’s in your fridge.
- Satisfying: The high fiber content keeps you full and satisfied, making it a great option for lunch or as a starter before dinner.
Benefits of Including Soups in a Weight-Loss Plan
Soups are a valuable addition to any weight loss plan, especially for those following Weight Watchers. Here’s why soups work so well to help you stay on track with your health goals:
1. High in Volume, Low in Calories
Soups are naturally hydrating and have a high water content, which allows you to enjoy a larger portion without consuming too many calories. By filling your bowl with low-calorie, nutrient dense ingredients like vegetables and lean proteins, you can feel full and satisfied without exceeding your daily points budget.
2. Packed with Nutrients
Soups are a great way to incorporate a variety of vitamins, minerals, and antioxidants into your diet. They often contain multiple servings of vegetables, which are essential for boosting immunity, improving digestion, and supporting overall health.
3. Promotes Satiety
Thanks to their combination of water, fiber, and protein, soups are highly satisfying and help curb hunger. Ingredients like beans, lentils, and leafy greens add bulk and fiber, which keep you feeling full for longer periods and reduce the temptation to snack.
4. Easy to Customize for Weight Watchers Points
Soups can be tailored to fit within your Weight Watchers points system by choosing zero-point ingredients or limiting high calorie additions. You have full control over the type and quantity of ingredients used, ensuring every recipe aligns with your dietary goals.
5. Simple to Prepare and Meal Prep-Friendly
Soups are incredibly easy to prepare, making them ideal for busy lifestyles. They’re also perfect for meal prepping, as they can be cooked in large batches, stored in the refrigerator, or frozen for future meals. This convenience saves time while helping you stick to your plan.
6. Hydration Benefits
Since soups have a high water content, they contribute to your daily hydration needs. Staying hydrated supports weight loss by maintaining energy levels, improving digestion, and reducing water retention.
7. Supports a Balanced Diet
By including soups in your weekly meal plan, you can achieve better balance in your diet. They allow you to incorporate lean proteins, whole grains, and a variety of vegetables in a single, flavorful dish.
8. Budget-Friendly
Soups are one of the most cost-effective meal options. You can use seasonal vegetables, pantry staples, and leftover proteins to create a delicious and nutritious dish without overspending.
9. Reduces Cravings
Starting your meal with a low-calorie soup can help curb cravings by reducing hunger. This strategy often prevents overeating during the main course and satisfies your appetite in a healthy way.
Pro Tips for Maximizing the Benefits
- Start Your Meal with Soup: Having a small bowl of soup as an appetizer can help you eat fewer calories overall by filling you up before the main course.
- Choose Homemade Over Store-Bought: Store-bought soups can be high in sodium, preservatives, and hidden points. Making your own ensures you’re using wholesome ingredients.
- Portion Mindfully: While soups are generally low in calories, adding starchy ingredients like pasta or cream can increase points. Measure carefully to stay within your limits.
Frequently Asked Questions (FAQs) about Weight Watchers soup recipes
1. What makes a soup Weight Watchers-friendly?
Weight Watchers-friendly soups prioritize low-calorie, nutrient-dense ingredients like vegetables, lean proteins, and legumes. They avoid high-fat and high-sugar ingredients such as cream, butter, or processed additives. By using zero-point ingredients as the base, these soups fit seamlessly into the Weight Watchers points system.
2. Can I freeze Weight Watchers soups?
Yes, most Weight Watchers soups freeze very well. Store them in freezer-safe containers or resealable bags for up to 3 months. Label each container with the date and contents for easy meal prep. To reheat, thaw in the refrigerator overnight and warm on the stovetop or in the microwave.
3. How do I thicken soups without adding points?
To thicken soups without adding points, try these techniques:
- Blend a portion of the soup and mix it back in for a creamy texture.
- Add pureed vegetables like cauliflower, carrots, or sweet potatoes.
- Use cornstarch or arrowroot powder dissolved in water to thicken broths.
4. Can I use store-bought broth?
Yes, but opt for low-sodium, fat-free broths to keep the recipe Weight Watchers-friendly. Always check the nutrition label for hidden sugars, fats, or additives. If you prefer, make your own broth using vegetable scraps, chicken bones, or herbs for a fresher, healthier option.
5. How do I calculate the points for customized soups?
If you modify a recipe, use the Weight Watchers app or website to input the ingredients and calculate the total points. The app’s recipe builder is an excellent tool for tracking any adjustments and determining how many points each serving will have.
6. Are canned ingredients like tomatoes or beans acceptable in Weight Watchers soups?
Canned ingredients are a convenient option and can be used in Weight Watchers soups. Choose low-sodium or no-salt-added varieties and rinse canned beans to reduce sodium content. Avoid canned products with added sugars or unhealthy fats.
7. What are some low-point protein options for soups?
Great low-point protein options include:
- Skinless chicken breast
- Ground turkey or chicken (99% lean)
- Tofu or tempeh
- Lentils, chickpeas, or black beans (all zero points on some plans)
- Shrimp or white fish
8. Can I make soups in an Instant Pot or slow cooker?
Absolutely! Soups are ideal for Instant Pots and slow cookers:
- Instant Pot: Use the sauté function for aromatics, then pressure cook the soup for 5–10 minutes depending on the ingredients.
- Slow Cooker: Combine all ingredients and cook on low for 6–8 hours or high for 3–4 hours. Add leafy greens during the last 30 minutes of cooking.
9. Can I make creamy soups without cream?
Yes! For creamy soups without using cream:
- Blend cooked cauliflower or potatoes for a velvety texture.
- Stir in nonfat Greek yogurt or unsweetened almond milk.
- Use pureed white beans or lentils to add both creaminess and protein.
Conclusion about Weight Watchers soup recipes
Weight Watchers soup recipes are a fantastic way to enjoy flavorful, filling meals that align with your weight-loss goals. From zero-point vegetable soups to heartier options like chicken tortilla or turkey chili, there’s a recipe for every craving and occasion. These soups are not only easy to prepare but also highly customizable, making them a great choice for busy lifestyles.
By incorporating these soups into your meal plan, you can stay on track with your points while enjoying nutrient-packed dishes that keep you full and satisfied. Whether you’re meal-prepping for the week or warming up on a chilly day, these Weight Watchers-friendly soups are sure to become a staple in your kitchen.
Ready to get cooking? Start with the Zero-Point Vegetable Soup and explore the endless possibilities of Weight Watchers soups!
Explore creamy Weight Watchers-friendly soups for a comforting meal.