3 quick and healthy low fat soup recipes

I absolutely love soups, especially at this time of year. They can be really quick and easy to make and are the perfect versatile snack.

Here you will find three of my favourite quick and healthy low fat recipes.  You can easily freeze portions of all of the recipes below to make it the perfect quick ‘go to’ snack. To separate this into portions for freezing, I use the Lakeland Soup and Sauce bags available from Amazon

Butternut Squash and Red Chilli Soup

Butternut Squash and red chilli soup


1 Butternut Squash (I hate chopping a butternut squash so now I just put the whole thing in the oven for around 1 hour at about 160-180 degrees and voila, you have an easy to peel butternut squash.)

2 Onions

1-2 Red Chillis

1 Clove of Garlic

900ml Vegetable Stock

Handful of Parsley to garnish

Creme Fraiche (optional)


Put your butternut squash into the oven for approx 60 minutes and then de-seed and chop into chunks once cooled.

Chop your onions, de-seeded chillis and garlic and add to pan with a couple of tablespoons of olive oil and cook until soft, this may take around 20 mins.

Add cooked butternut squash and vegetable stock and add creme fraiche (If desired)

Now blitz with a blender or hand blender and season to taste.

Garnish with parsley


Tomato Soup

Low Fat Healthy Tomato Soup


2lb of juicy ripe tomatoes

1 medium onion

1 carrot

2 tablespoons of tomato puree

2 pints of vegetable stock

Sugar, salt, pepper (optional)


Remove all stalks from the tomatoes and then chop into quarters.

Chop your onion, carrot and celery into small chunks.

Heat the oil in the pan and then add the onion, carrot and celery, cooking until they are soft.

Add tomatoe puree and stir into vegetables.

Now add all of the chopped tomatoes and leave to stew on a low heat for around 10 minutes.

Now add your stock bring to the boil and then leave to simmer for around 25 minutes.

You can add a tablespoon of sugar (optional) to keep it sweet.

Once cooked, use a blender or hand blender to blitz and the season to taste.



Sweet Potato & Carrot Soup

300g of carrots

500g sweet potatoes

2 onions

2 garlic cloves

1l of vegetable stock

Olive Oil


Chop your carrots and sweet potato, drizzle with olive oil and bake in the oven at around 180 degress for 30 minutes.

Fry your onion and garlic in a pan until soft and then add vegetable stock and simmer on a low heat.

Once the vegetables are cooked, add to the onions and stock and blitz to your desired consistency.

Finish with seeds or parsely as desired and serce with lovely warm bread.


I hope you get a chance to try the recipes above, and do come and let me know what you think!

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  1. January 7, 2019 / 7:51 pm

    I love the sound of this recipe! I miss soup being on Keto so need to find some low carb soup recipes and crack on. Soup is the perfect comfort food during Winter! Sim x

  2. January 7, 2019 / 7:53 pm

    I can never get sweet potato to work for me, but I’m definitely going to try this one next week! I can’t wait!

  3. Bar
    January 7, 2019 / 9:35 pm

    ooo that butternut soup looks heavenly!

  4. January 7, 2019 / 11:20 pm

    Your photos are gorgeous Jen! Your soups are much healthier than a tin of Heinz loaded with sugar, and when it’s as simple as bunging the ingredients in the oven then blitzing them up, I have no excuse not to try.

    • January 7, 2019 / 11:35 pm

      Aw thanks Lyd! Hope Ive inspired you to try!

  5. January 11, 2019 / 6:38 pm

    These all look delicious, and I hate peeling butternut squash, too. I will definitely try baking it first next time.

  6. January 21, 2019 / 11:59 am

    Tomato soup done right can be my most favorite! This one sounds delicious.

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