6 Mistakes You’re Making With Your Soup That Are Making You Gain Weight

Thick, creamy soups are insanely delicious. (Think: cream of mushroom, broccoli cheddar, and New England clam chowder). Unfortunately, they’re also fat and calorie bombs. Even tomato soup, which might look healthy, is often loaded with high-calorie, high-fat cream and butter, says Elana Natker, R.D., a registered dietitian based Washington, D.C.

To keep your weight in check, avoid soups labeled “creamy” or “cream-of [insert name of vegetable].” Also, look out for soups labeled “bisque,” which is really a code word for fat, says Fear. Sometimes, however, creamy soups can be disguised under healthy-sounding names. When in doubt, check the nutrition label for cream. Opt for broth-based soups, such as minestrone and vegetable medley, whenever possible.

If you’re hooked on creamy soups, though, you can easily make your own “cream of” soup by swapping out the cream and butter with an equal amount of whole or low-fat milk, Fear says. The simple subsitution will save you roughly 50 to 100 calories per serving without skimping on flavor.

To make your own “cream of” soup, try blending three-quarters cup of a frozen vegetable of choice (thawed), one-half cup nonfat milk, and one-quarter cup shredded reduced-fat cheddar cheese. Then add a sprinkle of dried onion, dried garlic, and salt. Heat the mixture on the stovetop for a quick, healthy meal that’s ready in five minutes, recommends Natker.

Try this delicious creamy tomato soup without all the fat and sodium: