20+ High Fiber Soup Recipes (6 to 20 Grams per Bowl)
Looking for High-Fiber Soups your whole family will actually eat? Start here. Each of these 20 high-fiber soup recipes packs 6 to 20 grams of fiber per bowl, and most use pantry staples like beans, lentils, split peas, and barley. Pick one to make this weekend, and you'll have a budget-friendly dinner tonight plus easy lunches for the rest of the week.
Quick Glance: High-Fiber Soup Recipes
- 🥣 Fiber Range: 6 to 20 grams per serving, with ten soups at 10 grams+
- 🏆 Soup with the Most Fiber: Navy bean soup with 20 grams per serving
- 🕒 Cooking Methods: Instant Pot, slow cooker, and stovetop
- 👩🍳 Best For: Meal prep, freezer stocking, and feeding the whole family on a budget
- 💡 Pro Tip: Bean, lentil, and split pea soups thicken as they sit, so keep a little extra broth on hand for reheating
Summarize & Save This Content On
Y'all know I eat soup all year long, even on the hottest summer days. A big pot goes a long way. I love that it stretches my grocery budget, and I can portion it out for lunches and dinners all week. I didn't set out to make high-fiber soups. It just turns out that many soups I love to make are loaded with beans, lentils, and veggies.
In the summer, I reach for my red lentil soup because it's filling without feeling heavy, and the lemon keeps it bright. Bonus: It's made in the Instant Pot, so there's no need to turn on a hot stove! Once the weather turns cold, a pot of vegetable beef stew is my go-to soup for dinner.
Why You'll Love This Recipe Collection
- Real numbers on every soup: Each recipe tells you how fiber and calories are in each serving, so there's no guessing.
- Easy on the budget: Dried beans, lentils, and split peas are some of the cheapest ingredients in the store. A 1-pound bag of navy beans is usually under $3 and serves 6 to 8 people.
- Made for meal prep: Most of these soups keep for 3 to 4 days in the fridge and freeze for up to 3 months.
- A full meal in one bowl: Beans, veggies, and often a little meat mean you don't need much on the side.
What Makes a Soup High in Fiber?
For this list, a high-fiber soup has at least 6 grams of fiber per serving. The fiber comes from the ingredients in the pot: beans, lentils, split peas, and barley bring most of the fiber, while veggies like cabbage, broccoli, carrots, spinach, and kale add more.
Brothy soups with lots of pasta or potatoes usually have less fiber, which is why every soup here leans on legumes or a big load of vegetables.
High Fiber Soups at a Glance
Short on time? These quick picks point you to the right soup for whatever kind of week you're having.
| Best For | Soup | Fiber | Calories | Why It Wins |
|---|---|---|---|---|
| Most fiber | Instant Pot Navy Bean Soup | 20g | 313 | The highest fiber bowl on the list |
| Most fiber for the calories | Instant Pot Red Lentil Soup | 16g | 223 | Big fiber in a light, lemony bowl |
| Lightest bowl | Tuscan White Bean Soup | 8g | 216 | Fewest calories, plus it's vegan and gluten-free |
| Best vegetarian | Creamy Northern Bean Soup | 16g | 316 | Silky and creamy with no cream at all |
| Balanced protein + fiber | Slow Cooker Split Pea Soup | 17g | 305 | 22g of protein and 17g of fiber per bowl |
| Quickest soup | White Bean and Ham Soup | 15g | 499 | Ready in about 35 minutes with canned beans |
| Best to make ahead | Bean and Bacon Soup | 12g | 375 | Tastes even better the next day |
| Full meal in a bowl | Instant Pot Turkey Chili | 13g | 333 | Three beans, lean turkey, and veggies, with 26g of protein |
High Fiber Bean Soups
Beans are the backbone of high fiber soups, and they're one of the cheapest ways I know to fill up a family. A pot of bean soup costs a few dollars, makes enough for days, and somehow tastes better on day two.
Several of these use canned beans for a quick weeknight dinner, while the Instant Pot recipes start with dried beans and skip the overnight soak. Serve these bowls with a basket of crusty dinner rolls or a pan of pumpkin cornbread muffins, and browse all my bean soups when you want more soup ideas.
High Fiber Lentil and Split Pea Soups
If you want a lot of fiber without a lot of planning, lentils and split peas are your best friends. Neither one needs soaking, so you can decide on dinner at 5 o'clock and still have a pot ready.
Red lentils cook down creamy, green lentils hold their shape, and split peas melt into a thick, cozy soup. A squeeze of lemon brightens the lentil soups, and a batch of cheddar biscuits or a pan of cornbread croutons makes any of these a full meal.
Hearty High Fiber Soups
These are the soups I make when somebody at the table says they need real meat in their bowl. Beans, barley, and a big load of veggies bring the fiber, while ground turkey or tender beef bring plenty of protein. Each one feeds a crowd and freezes well for up to 3 months.
Enjoy with a Brie grilled cheese for dunking, and check out more beef soup recipes when you're ready for another soup to try.
Veggie-Packed High Fiber Soups
Not every high fiber soup has to be a bean soup. These lean on a big load of vegetables like zucchini, asparagus, peas, cabbage, and broccoli, with a can of white beans tucked into the minestrones for good measure. They're lighter and brothier than the rest of the list, so they work all year, even on a warm evening.
Serve them with a prosciutto sandwich or a slice of tomato ricotta toast, and find more ideas in my vegetable soups collection.
Honorable Mention: A Good Source of Fiber
These three soups land just under my fiber cutoff, but they're too good to leave off the list. Enjoy with a French onion grilled cheese or half a chicken club sandwich to turn a cup of soup into a big lunch.
Lyn's Top Tips for Adding More Fiber to Soup
- Stir in a can of beans: A can of rinsed white beans adds fiber to almost any brothy soup. It's my go-to trick when a soup feels a little light. I use this trick in my taco soup with chicken.
- Mash instead of adding cream: Mash or blend part of the beans right in the pot. You get a thick, creamy texture without any cream, and all the fiber stays in the bowl.
- Swap in a whole grain: Stir cooked barley, quinoa, or farro into bean soups, or serve minestrone over barley instead of pasta.
- Trade some meat for lentils: Replace half the ground beef in a soup with 1 to 2 cups of cooked lentils. They blend right in, and nobody at the table will notice. Try this swap when making my homemade lasagna soup recipe.
- Keep a bag of frozen veggies handy: A bag of frozen mixed vegetables or peas stirred in at the end adds fiber and color with zero chopping.
- Top it smart: Avocado, toasted pumpkin seeds, or a handful of roasted chickpeas add crunch and a little extra fiber.
- Start small: If your crew is new to bean soups, start with a smaller bowl of one of the creamy, blended ones. They're mild and smooth, so they feel familiar.
How to Store and Freeze High Fiber Soups
- Fridge: Most of these soups keep for 3 to 4 days in an airtight container.
- Freezer: The bean, lentil, split pea, chili, and stew recipes freeze well for up to 3 months. I freeze single portions in Souper Cubes or individual containers so I can pull out one lunch at a time.
- Thaw and reheat: Thaw overnight in the fridge, then reheat gently on the stove. If the soup is too thick, add a splash of broth to loosen it up.
- Pasta and dairy: When possible, store the pasta separately so it doesn't soak up the broth. Creamy soups with cheese or sour cream reheat best over medium-low heat so they don't separate.
High Fiber Soup Recipes FAQs
Usually, most of the fiber comes from legumes like beans, lentils, and split peas, as well as whole grains like barley. Vegetables such as cabbage, broccoli, carrots, and leafy greens also add more.
Stir in a can of rinsed beans, add a handful of greens at the end, or swap pasta for barley or another whole grain.
No. Blending changes the texture, but the fiber is still in the bowl. Straining is what removes it, so skip the strainer if fiber is your goal.
Whether you start with a big pot of navy bean soup on Sunday or a quick bowl of red lentil soup on a busy weeknight, these high fiber soup recipes give you a filling meal that stretches your grocery budget and covers lunches for days. Pick one or two to try this week, and keep the rest in your back pocket for whenever soup season hits your kitchen.
Now I want to hear from y'all! Which soup are you making first? Tell me in the comments below, and if you try one, please leave a 5-star ⭐️⭐️⭐️⭐️⭐️ rating on the recipe card. It helps other readers find their next favorite, too.
Save this list for later: Pin it to your soup board on Pinterest so it's ready when you need dinner ideas. For more recipes, grab my free recipe ebook and follow along on Facebook, Instagram, and Pinterest!
