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11 Spring Soups, Including Best Ingredients

By Ethan Boldt

April 14, 2026

Spring soups are a great way to transition from those heavy winter meals into lighter, more refreshing meals that add more nutrients into your life and also help you lose weight or manage a healthy weight more easily.

April and May is when many soup friendly vegetables make their seasonal debut, and below are a bunch of recipes that feature these spring vegetables and herbs. Fresh vegetables mean more flavor, more nutrients, more color. Win-win-win.

We also show you how to add more fiber, protein and healthy fats into spring soup recipes for a balanced soup that can stand up as a main dish.

Benefits of spring soups

When you eat seasonally, this can mean fresher, more flavorful ingredients. Here are some of the benefits of spring soups:

• Rich in seasonal nutrients: Spring soups typically include fresh ingredients like asparagus, peas, spinach and herbs. These foods are rich in vitamins, minerals and antioxidants that support overall health and help replenish nutrients after winter.

• Lighter and easier to digest: Compared to heavier winter stews and cream-based soups, spring soups are often lighter and more hydrating. This can make them easier on digestion while still providing satisfying nourishment.

• Supports hydration: Because soups have a high water content, they can help contribute to daily fluid intake. Staying hydrated supports digestion, energy levels and overall wellness.

• Supports gut health: Many spring soups include vegetables rich in fiber and plant compounds that support a healthy gut microbiome. Broth-based soups may also be gentle on the digestive system.

Best ingredients for spring soups

Spring soups are all about fresh, light and vibrant ingredients that reflect the season. Rather than the root vegetables of fall and winter, think tender vegetables, bright herbs and clean flavors.

Here are some of the best ingredients to include in your spring soups for balanced macronutrient — enough healthy carbs, fats and protein — dishes:

1. Fresh spring vegetables

Go to your local farmer’s market or grocery store to pick up the following:

• Asparagus: slightly sweet, tender, and classic for spring

• Peas (green or snap peas): naturally sweet and fresh

• Spinach or baby greens: light and nutrient-dense

• Leeks: mild onion flavor that’s perfect for soups

• Carrots (young): add subtle sweetness and color

• Fennel: adds a light, slightly licorice flavor

• Artichokes: earthy and seasonal

2. Base ingredients

Rather than relying on cream, flour and noodles, you can still create texture without the heaviness by including:

• Potatoes: create a creamy consistency when blended

• Cauliflower: a lighter alternative for creaminess

• White beans: add creaminess plus plant-based protein

3. Broth base

Along with the ingredients for texture, a good broth can keep it light and flavorful:

• Vegetable broth

• Chicken broth

• Bone broth (for added protein and richness, like Bone Broth Protein that you mix with water)

4. Protein

Many soups are low in protein. To hit your protein goals and make your soups more filling, include the following:

• Use Bone Broth Protein as your broth (see above)

• Shredded chicken

• Chucks of whitefish

• Lentils or chickpeas

• White beans

• Eggs (poached or soft-boiled)

5. Healthy fats

A soup without fat won’t satiate. Consider these fats for flavor and to fill you up:

• Cook with some coconut milk (you can go with a light coconut milk, too, to not overdo the calories) alongside the broth

• Sauté the vegetables with avocado or olive oil

• As a finish, drizzle on olive oil

• You can also add avocado slices, a pesto swirl or a dollop of Greek yogurt

6. Flavor boosters

Don’t forget this step, for flavor is king in the soup world and especially if you want your crowd to ask for it again. Here are some great flavor boosters:

• Lemon juice or zest

• Apple cider vinegar

• Garlic and ginger

• Fresh herbs like parsley, dill, chives, mint and basil

10 spring soups

1. Asparagus soup

Spring is the season for asparagus, as it’s one of the first green vegetables to make an appearance.

The most common asparagus soup uses cream (cream of asparagus soup), adding unnecessary dairy and sometimes too much fat for the average eater. Instead, the same creaminess is reached by using Yukon gold potatoes and Bone Broth Protein Chicken Soup, which also adds helpful protein.

Macros: For each 273-calorie serving, this soup contains 28 grams of carbohydrates (7 grams of fiber), 6 grams of fat and 19 grams of protein

2. Carrot ginger soup

Carrot and ginger make one of the more classic spring flavor combinations — pairing balancing sweet, earthy carrots with pungent, spicy ginger.

Make up a carrot and ginger soup with three cups of carrots, half an Idaho potato, half an onion and perhaps some shredded chicken as the base of the dish. Add a couple of cups of vegetable or chicken bone broth. Use butter or olive oil as the fat, then about a third of a cup of coconut milk.

Flavor up the soup with fresh grated ginger, garlic, cinnamon, pepper and sea salt. After you cook and then blend the soup, add some fresh dill.

Macros: For each 236-calorie serving, this soup contains roughly 19 grams of carbohydrates (4 grams of fiber), 12 grams of fat and 15 grams of protein

3. Miso soup

A traditional Japanese dish, miso soup is made using a miso broth made from a softened paste. Other ingredients include bone broth, mushrooms, veggies, leafy greens and seaweed. Delicious, low in calories and good for your gut!

Macros: For each 173-calorie serving, this soup contains 24 grams of carbohydrates, 2 grams of fat and 17 grams of protein.

4. Potato leek soup

Many people associate potato leek soup with winter but leeks are a spring vegetable. To make this even more spring-like and less wintery, we use cauliflower along with potato and omit the milk or heavy cream.

Use half a medium head of cauliflower, an onion, a couple of leeks, three stalks of celery and two Yukon gold potatoes, peeled and cut up. Use some butter as the fat. Cook with six cups of water and five scoops of Bone Broth Protein Chicken Soup.

For flavor, add a bay leaf and fresh thyme. After cooking and then blending the soup, add bits of cooked turkey bacon and sliced green onions.

Macros: For each 334-calorie serving, this soup contains roughly 54 grams of carbohydrates (7 grams of fiber), 10 grams of fat and 18 grams of protein.

5. Creamy broccoli soup

Cream of broccoli soup is typically loaded with butter and flour, but not this version that uses coconut oil, coconut milk and bone broth to give this soup the right type of texture along with good fats.

With the broccoli, greens and green onions, and garlic, this creamy broccoli soup is full of nutrients. One serving provides at least 100 percent daily required value of manganese as well as vitamins A, C and K.

Macros: For each 362-calorie serving, this soup contains roughly 32 grams of carbohydrates (15 grams of fiber), 20 grams of fat and 25 grams of protein.

6. Broccoli cauliflower soup

Most of you have tried broccoli soup (see above), but what about broccoli cauliflower soup? These cruciferous vegetables marry together so well, producing a magnificent color with a nice assist from the spice turmeric.

Use half a head of cauliflower and broccoli for the bulk of the soup, then use olive oil and some coconut milk as the fat. Cook in a bone broth base.

For flavor, add garlic, turmeric, curry powder, whole grain mustard, pepper and sea salt. After cooking and blending, mix in some fresh lemon juice, fresh cilantro and dill.

Macros: For each 210-calorie serving, this soup contains roughly 9 grams of carbohydrates (5 grams of fiber), 16 grams of fat and 11 grams of protein.

7. Blended pea soup

Peas are a classic spring vegetable, but you can also use frozen peas in this delicious blended pea soup. It also uses chickpeas and is made with anti-inflammatory spices.

The bulk of this blended pea soup comes from a can of chickpeas (drained and rinsed), three parsnips and four cups of peas. Fat comes from coconut milk (one cup), and the liquid is chicken bone broth (six cups).

The flavor comes from curry paste, coriander, turmeric, ginger, garlic powder, pepper and sea salt. Cook for 20 minutes or so, then blend. Add fresh cilantro and cooked beef bacon, chopped, on top.

Macros: For each 297-calorie serving, this soup contains roughly 29 grams of carbohydrates (9 grams of fiber), 16 grams of fat and 16 grams of protein.

8. Kennett Square mushroom soup

Kennett Square, near where I live, is considered the “mushroom capital of the world” — it produces around 60 percent of all mushrooms in the U.S. It’s also where my wife and I get local mushrooms from each weekend in the spring, as nothing better than a mushroom soup this time of year.

Sauté four diced shallots in some avocado oil in a pot. Then add six cups of fresh mushrooms (such as a mix of crimini, shiitake and oyster), two leeks (whites only) and four stalks of celery, all chopped up. Sauté a little bit.

Then add a cup of coconut milk and four cups of chicken bone broth. Next toss in a tablespoon of herbs de Provence. Optionally add some sherry, but make sure to cook off. Overall, cook for around 45 minutes. (Or make in an Instant Pot for 10 minutes.)

Blend the soup, adding some arrowroot powder to thicken if you desire.

Macros: For each 359-calorie serving, this soup contains roughly 53 grams of carbohydrates (8 grams of fiber), 17 grams of fat and 12 grams of protein.

9. French onion soup

You’ve likely had classic French onion soup at a restaurant or cafe. For an everyday soup, it can be too rich. Not this version, as our homemade French onion soup is perfectly balanced in macros.

To make this French onion soup more spring-like, consider using spring onions. And make sure you go with fresh thyme.

Macros: For each 343-calorie serving, this soup contains 18 grams of carbohydrates (3 grams of fiber), 16 grams of fat and 26 grams of protein.

10. Red lentil soup

Want a healthy, low-calorie vegan soup loaded with vitamin A, C and K … and that will also keep you satisfied for hours? It uses spring greens like kale and Swiss chard, plus young carrots and spring onions. It also happens to be a gorgeous soup that’s fun to present.

Sauté cut-up celery, spring onions, garlic and carrots with some coconut oil in a big soup pot. Add six cups of vegetable broth (use chicken bone broth if you want more protein), one cup of red lentils, two cups of chopped kale or Swiss chard, fresh thyme, then some black pepper and sea salt.

Cook for 25 minutes, or until the lentils are tender.

Macros: For each 206-calorie serving, this soup contains 33 grams of carbohydrates (5 grams of fiber), 8 grams of fat and 6 grams of protein.