Our best diabetic-friendly soups are made with lean proteins, non-starchy vegetables and complex carbohydrates to keep each serving under 30 grams of carbs.
36 Diabetic-Friendly Soups, Stews and Chilis
Updated on May 29, 2025
1/36
Hearty Vegetable Soup
Total Time
1 hour 45 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
A friend gave me the idea to use V8 juice in vegetable soup because it provides more flavor. My best vegetable soup recipe is perfect to prepare on a crisp autumn afternoon. —Janice Steinmetz, Somers, Connecticut
Nutrition Facts:
1 cup: 105 calories, 2g fat (0 saturated fat), 0 cholesterol, 488mg sodium, 20g carbohydrate (9g sugars, 5g fiber), 4g protein. Diabetic Exchanges: 1 starch.
2/36
English Pub Split Pea Soup
Total Time
5 hours 15 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
This family favorite is the same recipe my grandmother used. Now with the magic of the slow cooker, I can spend 15 minutes putting it together, walk away for five hours, and come back to "soup's on." Finish it with more milk if you like your soup a bit thinner. —Judy Batson, Tampa, Florida
Nutrition Facts:
1 cup: 141 calories, 1g fat (0 saturated fat), 1mg cholesterol, 193mg sodium, 25g carbohydrate (6g sugars, 9g fiber), 9g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat.
3/36
Creamy Chicken and Rice Soup
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I came up with this creamy chicken rice soup recipe while making some adjustments to a favorite stovetop chicken casserole. We like this soup for lunch with a crisp roll and fresh fruit. —Janice Mitchell, Aurora, Colorado
Nutrition Facts:
1-1/4 cups: 312 calories, 9g fat (3g saturated fat), 71mg cholesterol, 699mg sodium, 26g carbohydrate (6g sugars, 1g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
4/36
Cioppino
Total Time
4 hours 40 min
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
If you're looking for a great seafood recipe for your slow cooker, this classic fish stew is just the ticket. It's brimming with clams, crab, fish and shrimp, and it is fancy enough to be an elegant meal. —Lisa Moriarty, Wilton, New Hampshire
Nutrition Facts:
1-1/4 cups: 205 calories, 3g fat (1g saturated fat), 125mg cholesterol, 483mg sodium, 15g carbohydrate (8g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.
5/36
White Chicken Chili
Total Time
40 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
Folks will enjoy a change from traditional chili when they dip their spoons into this flavorful blend of tender chicken, white beans and just the right amount of zip. This is our favorite white chicken chili recipe. —Taste of Home Test Kitchen
Nutrition Facts:
1 cup: 214 calories, 7g fat (3g saturated fat), 35mg cholesterol, 596mg sodium, 20g carbohydrate (1g sugars, 7g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 fat.
6/36
Italian Veggie Beef Soup
Total Time
30 min
Servings
12 servings (4 quarts)
From the Recipe Creator:
My sweet father-in-law, Pop Pop, would bring this chunky soup to our house when we were under the weather. We like it so much, we take it to our own friends who need comfort. It always does the trick. —Sue Webb, Reisterstown, Maryland
Nutrition Facts:
1-1/3 cups: 159 calories, 5g fat (2g saturated fat), 38mg cholesterol, 646mg sodium, 14g carbohydrate (6g sugars, 4g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1/2 starch.
7/36
Chicken Chili with Black Beans
Total Time
35 min
Servings
10 servings (3 quarts)
From the Recipe Creator:
Because it looks different than traditional chili, my family was a little hesitant to try this dish at first. Thanks to the full, hearty flavor, it's become a real favorite around our house. I like to serve it with warm cornbread. —Jeanette Urbom, Louisburg, Kansas
Nutrition Facts:
1-1/4 cups: 236 calories, 6g fat (1g saturated fat), 44mg cholesterol, 561mg sodium, 21g carbohydrate (5g sugars, 6g fiber), 22g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 fat.
8/36
Vegan Lentil Soup
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
Double the recipe and share this hearty soup with neighbors and loved ones on cold winter nights. I serve it with cornbread for dunking. —Michelle Curtis, Baker City, Oregon
Nutrition Facts:
3/4 cup: 138 calories, 0 fat (0 saturated fat), 0 cholesterol, 351mg sodium, 27g carbohydrate (9g sugars, 9g fiber), 8g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 lean meat.
9/36
Autumn Bisque
Total Time
1 hour 15 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
I like cozy comfort soups that taste creamy—without the cream. This one’s full of good stuff like rutabagas, leeks, fresh herbs and almond milk. —Merry Graham, Newhall, California
Nutrition Facts:
1 cup: 146 calories, 7g fat (2g saturated fat), 0 cholesterol, 672mg sodium, 20g carbohydrate (9g sugars, 5g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 fat.
10/36
Greens and Beans Turkey Soup
Total Time
2 hours 45 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
On winter evenings, we like nothing better than a piping hot bowl of soup. This one uses the turkey carcass to make a flavorful stock for the soup. —Susan Albert, Jonesburg, Missouri
Nutrition Facts:
1 cup: 105 calories, 2g fat (0 saturated fat), 22mg cholesterol, 568mg sodium, 10g carbohydrate (1g sugars, 3g fiber), 10g protein. Diabetic Exchanges: 1 lean meat, 1/2 starch.
11/36
Mexican Cabbage Roll Soup
Total Time
30 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
I love sharing our humble and hearty soup made with beef, cabbage and green chiles. A blast of cilantro gives it a sunshiny finish. —Michelle Beal, Powell, Tennessee
Nutrition Facts:
1-1/3 cups: 186 calories, 9g fat (3g saturated fat), 49mg cholesterol, 604mg sodium, 10g carbohydrate (4g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1/2 fat.
12/36
Butternut Turkey Soup
Total Time
1 hour 5 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
Although hearty with lots of nutritious vegetables and turkey, this soup is also light and luscious. —Denise LaRoche, Hudson, New Hampshire
Nutrition Facts:
1-1/3 cups: 192 calories, 2g fat (0 saturated fat), 60mg cholesterol, 332mg sodium, 20g carbohydrate (3g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
13/36
Roasted Cauliflower & Red Pepper Soup
Total Time
1 hour 15 min
Servings
6 servings
From the Recipe Creator:
When cooler weather comes, soup is one of our favorite meals. I developed this recipe for my husband and me. I wanted it to be a healthier version of all the cream-based soups out there. After a bit of trial and error, this is the keeper. —Elizabeth Bramkamp, Gig Harbor, Washington
Nutrition Facts:
1 cup: 193 calories, 10g fat (2g saturated fat), 3mg cholesterol, 601mg sodium, 19g carbohydrate (8g sugars, 4g fiber), 8g protein. Diabetic Exchanges: 2 vegetable, 2 fat, 1/2 starch.
14/36
Turkey White Chili
Total Time
1 hour 25 min
Servings
6 servings
From the Recipe Creator:
Growing up in a Pennsylvania Dutch area, I was surrounded by excellent cooks and wonderful foods. I enjoy experimenting with new recipes like this change-of-pace chili. This chili is also a great option to have as a soup for people with diabetes. —Kaye Whiteman, Charleston, West Virginia
Nutrition Facts:
1 cup: 288 calories, 12g fat (2g saturated fat), 73mg cholesterol, 635mg sodium, 15g carbohydrate (3g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.
15/36
Minestrone Soup
Total Time
1 hour 5 min
Servings
11 servings (2-3/4 quarts)
From the Recipe Creator:
This minestrone soup recipe is special to me because it’s one of the few dinners my entire family loves. And I can feel good about serving it because it’s full of nutrition and low in fat. —Lauren Brennan, Hood River, Oregon
Nutrition Facts:
1 cup: 180 calories, 4g fat (1g saturated fat), 4mg cholesterol, 443mg sodium, 29g carbohydrate (7g sugars, 7g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1 lean meat.
16/36
Turkey Soup
Total Time
4 hours 30 min
Servings
12 servings (5 quarts)
From the Recipe Creator:
My daughter got this recipe from her husband's mother. As in many households, our turkey gets picked over for a few days after the holidays. This soup is especially good on cold winter nights when it's snowing...which happens a lot where I live! —Carol Brethauer, Denver, Colorado
Nutrition Facts:
1-2/3 cups: 147 calories, 2g fat (0 saturated fat), 28mg cholesterol, 412mg sodium, 15g carbohydrate (3g sugars, 1g fiber), 12g protein. Diabetic Exchanges: 1 starch, 1 lean meat.
17/36
Tomato Soup
Total Time
50 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
Creamy, rich and bursting with brightness, this soup is the ultimate sidekick to a grilled cheese sandwich. — Josh Rink, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 104 calories, 5g fat (2g saturated fat), 6mg cholesterol, 572mg sodium, 15g carbohydrate (10g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 fat.
18/36
Beefy Sweet Potato Soup
Total Time
1 hour 50 min
Servings
4 quarts
From the Recipe Creator:
I hate being cold, but one of the best remedies for that is warm soup. I took my mother’s water-based vegetable soup recipe and worked with it to make the flavors richer. The meat and veggies in this dish are the perfect cure for a cold night and a hungry family. —Lisa Cooper, Leander, Texas
Nutrition Facts:
1-1/3 cups: 260 calories, 10g fat (3g saturated fat), 48mg cholesterol, 792mg sodium, 22g carbohydrate (9g sugars, 4g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1 fat.
19/36
Market Basket Soup
Total Time
1 hour 5 min
Servings
11 servings (2-3/4 quarts)
From the Recipe Creator:
I use kohlrabi in this soothing veggie soup. The vegetable has a mellow broccoli-cabbage flavor and can be served raw, but this is my favorite way to eat it. —Kellie Foglio, Salem, Wisconsin
Nutrition Facts:
1 cup: 110 calories, 2g fat (0 saturated fat), 0 cholesterol, 664mg sodium, 19g carbohydrate (3g sugars, 6g fiber), 5g protein. Diabetic exchanges: 1 starch, 1 vegetable.
20/36
Dill Chicken Soup
Total Time
30 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
I could eat soup for every meal of the day, all year long. I particularly like dill and spinach—they add a brightness to this light and healthy soup. —Robin Haas, Jamaica Plain, Massachusetts
Nutrition Facts:
1-1/3 cups: 198 calories, 6g fat (1g saturated fat), 31mg cholesterol, 681mg sodium, 20g carbohydrate (4g sugars, 5g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 0.500 fat.
21/36
Italian Vegetable Soup
Total Time
1 hour 25 min
Servings
8 servings (2 qts.)
From the Recipe Creator:
This Italian zucchini soup recipe was given to me by my neighbor. Nice and simple, it's a good way to use a lot of your zucchini and other garden vegetables. It freezes well and is great to have on hand on a cold winter day. —Clara Mae Chambers, Superior, Nebraska
Nutrition Facts:
1 cup: 156 calories, 8g fat (3g saturated fat), 23mg cholesterol, 1046mg sodium, 15g carbohydrate (10g sugars, 4g fiber), 8g protein.
22/36
Cream of Asparagus Soup
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
We have a large asparagus patch and are able to freeze a lot for the year. My recipe highlights the flavor of the vegetable and is very easy to make. —Sherri Melotik, Oak Creek, Wisconsin
Nutrition Facts:
1 cup: 154 calories, 7g fat (4g saturated fat), 22mg cholesterol, 585mg sodium, 15g carbohydrate (8g sugars, 2g fiber), 8g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable, 1/2 fat-free milk.
23/36
Carolina Shrimp Soup
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
Fresh shrimp from the Carolina coast is one of our favorite foods. We add kale, garlic, red peppers and black-eyed peas to complete this wholesome, filling soup. —Mary Marlowe Leverette, Columbia, South Carolina
Nutrition Facts:
1 cup: 188 calories, 5g fat (1g saturated fat), 92mg cholesterol, 585mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1/2 starch, 1/2 fat.
24/36
Chorizo and Chickpea Soup
Total Time
8 hours 30 min
Servings
6 servings
From the Recipe Creator:
Chorizo sausage adds its own spice to the broth of this soup, creating delicious flavor with no need for more seasonings. And while it's cooking, the whole house smells divine! —Jaclyn McKewan, Lancaster, New York
Nutrition Facts:
1 cup: 180 calories, 8g fat (3g saturated fat), 18mg cholesterol, 569mg sodium, 23g carbohydrate (3g sugars, 6g fiber), 9g protein. Diabetic Exchanges: 1-1/2 starch, 1 high-fat meat.
25/36
General Tso’s Stew
Total Time
2 hours 10 min
Servings
6 servings
From the Recipe Creator:
I love Asian food and wanted a chili-like soup with the distinctive flavors of General Tso’s chicken. The slow cooker makes this super easy, and you can use any meat you like. It’s wonderful with turkey, ground meats or leftover pork. —Lori McLain, Denton, Texas
Nutrition Facts:
1 cup: 222 calories, 9g fat (2g saturated fat), 67mg cholesterol, 791mg sodium, 10g carbohydrate (5g sugars, 2g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 fat.
26/36
Turkey and Vegetable Barley Soup
Total Time
30 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
Using ingredients on hand, I stirred up this turkey and veggie-packed soup. If you have them, corn, beans and celery are great here, too. —Lisa Wiger, St. Michael, Minnesota
Nutrition Facts:
1-1/3 cups: 208 calories, 4g fat (1g saturated fat), 37mg cholesterol, 662mg sodium, 23g carbohydrate (4g sugars, 6g fiber), 21g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat.
27/36
Couscous Meatball Soup
Total Time
1 hour 5 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
This soup will warm you up and takes just 25 minutes of prep time, making it a perfect weeknight meal. We love soups that are great for people with diabetes in this household. —Jonathan Pace, San Francisco, California
Nutrition Facts:
1 cup: 202 calories, 5g fat (2g saturated fat), 28mg cholesterol, 583mg sodium, 26g carbohydrate (1g sugars, 2g fiber), 13g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 1 lean meat.
28/36
Sausage & Greens Soup
Total Time
40 min
Servings
6 servings (2-1/4 quarts)
From the Recipe Creator:
I always have an abundance of fresh vegetables on hand, so I wanted to create a delicious soup to enjoy during the colder months. I think I found a winner! —Angie Pitts, Charleston, South Carolina.
Nutrition Facts:
1-1/2 cups: 155 calories, 5g fat (1g saturated fat), 14mg cholesterol, 658mg sodium, 18g carbohydrate (5g sugars, 5g fiber), 11g protein. Diabetic Exchanges: 1 medium-fat meat, 1 vegetable, 1/2 starch, 1/2 fat.
29/36
The South in a Pot Soup
Total Time
1 hour
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
With black-eyed peas, sweet potatoes, ground beef and comforting spices, this soup has every wonderful memory from my childhood simmered together in one tasty pot. —Stephanie Rabbitt-Schapp, Cincinnati, OH
Nutrition Facts:
1-1/4 cups: 267 calories, 9g fat (3g saturated fat), 55mg cholesterol, 544mg sodium, 23g carbohydrate (8g sugars, 5g fiber), 22g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat.
30/36
Slow-Cooker Creamy Cauliflower Soup
Total Time
6 hours 20 min
Servings
14 servings (3-1/2 quarts)
From the Recipe Creator:
I love indulgent cream soups but not the fat that goes along with them. In this healthier version, the soup's velvety texture makes it feel rich and the spicy kick warms you up in a flash. —Teri Rasey, Cadillac, Michigan
Nutrition Facts:
1 cup: 80 calories, 0 fat (0 saturated fat), 1mg cholesterol, 434mg sodium, 17g carbohydrate (4g sugars, 2g fiber), 3g protein. Diabetic exchanges: 1 vegetable, 1/2 starch.
31/36
Crockpot Chicken Noodle Soup
Total Time
5 hours 50 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
This satisfying soup with a hint of cayenne is brimming with vegetables, chicken and noodles. The recipe originally came from my father-in-law, but I made some changes to give it my own spin. —Norma Reynolds, Overland Park, Kansas
Nutrition Facts:
1 cup: 199 calories, 6g fat (2g saturated fat), 73mg cholesterol, 663mg sodium, 14g carbohydrate (2g sugars, 1g fiber), 22g protein. Diabetic exchanges: 3 lean meat, 1 starch.
32/36
Turkey and Black Bean Chili
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
This busy-day chili is packed with flavor. We make it ahead and freeze some to eat later. —Marisela Segovia, Miami, Florida
Nutrition Facts:
1 cup: 247 calories, 7g fat (2g saturated fat), 52mg cholesterol, 468mg sodium, 27g carbohydrate (7g sugars, 7g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable.
33/36
Butternut Squash and Barley Soup
Total Time
5 hours 35 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
I love to use my garden produce in this veggie-packed soup. Serve it with bread or oatmeal dinner rolls and you have a delicious, healthy dinner. —Julie Sloan, Osceola, Indiana
Nutrition Facts:
1 cup: 120 calories, 1g fat (0 saturated fat), 12mg cholesterol, 493mg sodium, 23g carbohydrate (4g sugars, 6g fiber), 7g protein. Diabetic Exchanges: 1-1/2 starch.
34/36
Andouille Sausage Soup
Total Time
55 min
Servings
10 servings (3-1/2 quarts)
From the Recipe Creator:
I make a soup every football Sunday. I came up with this recipe because I wanted to use lots of vegetables to keep it healthy, but wanted it to be interesting. My wife suggested adding the andouille and now it's one of my favorite andouille sausage recipes. —Steven Thurner, Janesville, Wisconsin
Nutrition Facts:
1-1/3 cups: 168 calories, 5g fat (1g saturated fat), 28mg cholesterol, 540mg sodium, 23g carbohydrate (7g sugars, 4g fiber), 10g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1 vegetable.
35/36
Pumpkin Chili
Total Time
4 hours 20 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
My family is crazy about this slow cooker chili because it uses ingredients you don't usually find in chili. Believe it or not, I discovered that pumpkin is what makes the dish so special. Cook up a big batch and freeze some for later; it tastes even better reheated. —Deborah Vliet, Holland, Michigan
Nutrition Facts:
1 cup: 192 calories, 5g fat (1g saturated fat), 28mg cholesterol, 658mg sodium, 21g carbohydrate (5g sugars, 7g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1/2 fat.
36/36
Turkey Chili
Total Time
6 hours 50 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
I've taken my mother's healthy turkey chili recipe and made it thicker and more robust. It's a favorite, especially in fall and winter. —Celesta Zanger, Bloomfield Hills, Michigan
Nutrition Facts:
1 cup: 200 calories, 4g fat (1g saturated fat), 26mg cholesterol, 535mg sodium, 29g carbohydrate (8g sugars, 8g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1 starch.
Diabetic-Friendly Soups FAQ
What are some healthy diabetic soup ideas?
The best diabetic soup ideas are made with healthy carbs for diabetics, like non-starchy vegetables, lean proteins and fiber-rich ingredients. These balanced combinations help slow digestion, stabilize blood sugar levels and keep you feeling full longer. Try starting with a low-sodium broth and layering whole, minimally processed ingredients, like spinach, zucchini, carrots or broccoli, for volume and nutrients. Then, add lean proteins such as chicken or turkey, and stir in fiber-rich legumes like lentils, black beans or barley. Avoid creamy or high-fat ingredients, opting for healthy fats like olive oil instead.
Is canned soup OK for people with diabetes?
It’s OK for people with diabetes to eat canned soup labeled “low sodium,” which the FDA defines as containing 140 milligrams or less per serving. It’s also important to check the carbohydrate content and choose soups that include whole ingredients like beans, vegetables and lean meats. Avoid soups with added sugars, refined grains and high amounts of saturated fat. For extra nutrition, stir in fresh spinach, leftover roasted vegetables or shredded chicken before serving.
What diabetes-friendly soup recipes can be made ahead of time?
Most diabetes-friendly soups made with beans, lentils or lean meats can be made ahead of time. These ingredients hold up well in the fridge for up to four days, and the flavor often improves as the soup sits and the ingredients meld. Split pea, mushroom and butternut squash soups are especially good for batch cooking because they stay smooth and creamy even after reheating.
