12 Heart Healthy Thanksgiving Soup Recipes

Total time: 1 hour | 115 calories, 435mg sodium, 0g saturated fat per serving

Butternut squash soup is probably the first soup most people picture at Thanksgiving, and this version sticks to the classic formula. Sweet onions cook until soft, then simmer with the squash, fresh thyme, and a little nutmeg before everything is pureed. A spoonful of Greek yogurt and a sprinkle of roasted pumpkin seeds on top add a creamy, crunchy finish. If you're keeping a close eye on sodium, you can leave out the 1/2 teaspoon of salt, since the thyme and nutmeg add plenty of flavor on their own.

Total time: 45 minutes | 102 calories, 156mg sodium, 0g saturated fat per serving

Canned pumpkin means there's nothing to peel or roast here. You toast cumin seeds, nutmeg, and allspice in a little olive oil first, which gives the soup a warm, fragrant flavor, and then finish it with honey and a squeeze of fresh lime. Serve each bowl with a dollop of yogurt and a lime wedge on the side. When you shop, look for pumpkin purée labeled no salt added, and skip pumpkin pie filling, which is already sweetened and spiced.

Total time: 1 hour 30 minutes | 218 calories, 271mg sodium, 1g saturated fat per serving

Fresh ginger gives this sweet potato soup a gentle kick and cinnamon, nutmeg, and allspice make it taste like the holidays. It's pulsed until coarsely pureed, so it has more body than a completely smooth soup, and a splash of soy creamer at the end makes it rich and velvety. With 4 grams of fiber and 6 grams of protein per serving, it's one of the heartier soups in this group. Sprinkle a little extra cinnamon on top right before serving.

Total time: 45 minutes | 168 calories, 145mg sodium, 4g saturated fat per serving

This carrot soup has a brighter flavor than most fall soups because the carrots simmer in carrot juice and orange juice with a sprig of fresh thyme. Each bowl gets a dollop of Greek yogurt whisked with fresh mint, honey, and a hint of coconut, which adds a cool, creamy contrast. Garnish with orange slices and mint leaves, and you have a colorful first course that's a nice change of pace on a menu full of rich, savory dishes.

Total time: 1 hour | 67 calories, 141mg sodium, 1g saturated fat per serving

Roasting the cauliflower, leeks, shallots, and garlic before they go into the pot gives this soup a deeper, slightly nutty flavor. A russet potato and a little coconut milk simmer with the roasted vegetables, so the soup turns thick and creamy once it's blended. With only 67 calories per serving, it's the lightest soup on this list and a smart choice when a big dinner is on the way.

Total time: 45 minutes | 96 calories, 315mg sodium, 0g saturated fat per serving

A bright green soup looks great on a Thanksgiving table full of orange and brown dishes, and asparagus is easy to find year-round. Skim milk and fat-free yogurt make this one smooth and creamy, and fresh lemon juice gives it a clean, fresh flavor. It has 8 grams of protein per serving, more than most of the soups here. Save a few asparagus tips before you cook so you can use them as a garnish.

Total time: 1 hour | 73 calories, 343mg sodium, 0g saturated fat per serving

If someone at your table doesn't eat dairy, this soup is a great option. Cauliflower, broccoli, carrots, and a potato simmer in vegetable broth until they're soft enough to blend into a thick, creamy base. Nutritional yeast gives it a savory, cheesy flavor, and a splash of apple cider vinegar adds a little tang. You get the comfort of classic broccoli cheddar soup without any cheese or cream, and with 0 grams of saturated fat.

Total time: 1 hour | 155 calories, 115mg sodium, 1g saturated fat per serving

Many corn chowder recipes start with bacon and heavy cream, but this one gets its creamy texture from skim milk thickened with a little flour. Sweet corn, potatoes, celery, and fresh thyme make it hearty, and paprika and a pinch of cayenne add some warmth. It's also one of the lowest-sodium soups on the list, with 115 milligrams per serving. Any leftovers make an easy lunch the day after Thanksgiving.

Total time: 30 minutes | 182 calories, 184mg sodium, 1g saturated fat per serving

With lean chicken or turkey sausage, cannellini beans, kale, and pasta, this soup is filling enough to be a meal on its own. It's ready in 30 minutes, so it's a good fit for the night before Thanksgiving, when the fridge is full and nobody wants to cook anything complicated. Unsalted broth and no-salt-added tomatoes keep the sodium at 184 milligrams per serving. Add a little shaved Parmesan on top if you like.

Total time: 45 minutes | 103 calories, 365mg sodium, 0g saturated fat per serving

Split pea soup is an old-fashioned favorite, and this version keeps things simple. A small amount of lean, low sodium ham adds a smoky flavor, and the split peas make the soup thick and satisfying, with 4 grams of fiber per serving. After blending, you stir the rest of the diced ham back in so there are tender pieces in every bowl. Keep this recipe handy for December, too, since it's a great way to use up leftover holiday ham.

Total time: 1 hour | 134 calories, 290mg sodium, 0g saturated fat per serving

This vegan minestrone is packed with Swiss chard, carrots, potatoes, tomatoes, and cannellini beans, and a splash of red wine vinegar stirred in at the end gives it a nice tang. Serve it in small cups as a starter on Thanksgiving, or in bigger bowls with crusty whole grain bread for an easy dinner while you're busy with turkey prep.

Total time: 30 minutes | 95 calories, 90mg sodium, 1g saturated fat per serving

Fennel, carrot, and a touch of balsamic vinegar and maple syrup give this tomato soup a deeper flavor than you'd expect from such a simple recipe. No-salt-added tomato juice and unsalted vegetable stock keep the sodium at just 90 milligrams per serving, the lowest of all 12 soups. To make it creamy, you drizzle almond milk in while it blends. Kids tend to like this one, especially with a small grilled cheese sandwich on the side.