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8 Healthy, Blood Sugar Friendly Soup Recipes

January 18, 2024

If you’re monitoring your blood sugar, you don’t have to sacrifice comfort foods. Whether you’re on a specific diet or simply seeking delicious, diabetes-friendly options, these soups promise to satisfy your taste buds and support your health. We spoke to dietitian experts to find out what blood-sugar friendly soup recipes they recommend for folks looking to keep their levels steady.

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What makes a healthy, blood sugar-friendly soup?

  • Fiber: Including high fiber foods like vegetables, beans, and whole grains in soup go a long way in stabilizing blood sugar levels. Fiber helps draw out digestion meaning that your blood sugar rises slowly overtime instead of all at once.
  • Protein: High protein foods improve your blood sugar levels, keep your full longer, and tend to increase satisfaction at meals.
  • Healthy fats: Healthy fats like olive oil, nuts and seeds, and avocados can help reduce risk of heart disease, a comorbidity associated with blood sugar issues, and they also tend to be low-carb and blood sugar friendly.

Read on to find out which healthy soups dietitians recommend for your blood sugar.

1. Taco Soup

taco soup with avocado slices lime and cilantro

Courtesy of Beautiful Eats and Things

This low-carb taco soup is perfect for folks who have blood sugar concerns. Packed with veggies, delicious spices, and high protein, this taco soup will keep you full for hours. You can keep it low-carb as it is or pair with rice, beans, tortilla chips for a little boost.

Try the recipe at Beautiful Eats and Things.

2. Lasagna Soup

lasagna soup


Lasagna might seem like a high carb dish, but when you convert it to soup form, it’s better for your blood sugar than you might think. One of my favorite healthy and comforting soup recipes for the winter is lasagna soup, shares Wan Na Chun, MPH, RD, CPT of One Pot Wellness based in Indianapolis, IN. “This recipe uses gluten-free brown rice lasagna noodles which add fiber and complex carbohydrates to help stabilize blood sugar levels. It contains additional fiber from the vegetables including carrots and spinach, and it’s super customizable by adding ground turkey to the recipe for a balanced and filling meal,” she adds.

Try the recipe at One Pot Wellness.

3. Butternut Squash Soup

butternut squash soup

Courtesy of Love & Lemons

Packed with fiber and nutrients, butternut squash soup is a delicious, blood sugar friendly comfort food. This recipe is low in protein so you might want to pair it with a protein source for even better blood sugars.

“One cup of cooked butternut squash contains approximately 16 grams of carbohydrates and 60 calories — which is relatively low compared to other starchy vegetables, making them a good option for people with diabetes or those who need to manage their blood sugar levels.

Moreover, the high fiber content in squash can slow down the absorption of glucose into the bloodstream, which can help prevent spikes in blood sugar levels after eating,” Moushumi Mukherjee MS RDN tells us.

Try the recipe from Love & Lemons.

4. Chipotle Pumpkin Lentil Chili

pumpkin lentil chili


Lentils are a powerhouse food for blood sugars as these tiny morsels are packed with fiber and protein. Lentils are a slowly digested carb and each serving provides 25-percent of the Daily Value for fiber, it’s low in fat, and contains only 190 mg sodium per serving, says  Lisa Andrews, MEd, RD, LD, owner of Sound Bites Nutrition.

Try the recipe at Sound Bites Nutrition.

5. Spicy Cauliflower Mushroom Soup

Spicy Cauliflower Mushroom Soup

courtesy of Nutrition Starring You

This low-carb soup is packed with veggies which means more fiber per serving to give you even more staying power.

This Spicy Cauliflower Mushroom Soup is jam-packed with veggies and contains only 7 grams of total carbs and 3 grams of fiber per serving, shares Lauren Harris-Pincus, MS, RDN, founder of Nutrition Starring You and author of The Everything Easy Pre-Diabetes Cookbook. “It’s gluten-free, easily made vegan, and contains only 60 calories per cup. Try using bone broth as the base or adding rotisserie chicken or beans to boost blood sugar-stabilizing protein and create a hearty, complete meal with higher protein foods,” she recommends.

Try the recipe at Nutrition Starring You.

6. Chicken Pot Pie Soup

chicken pot pie soup

Courtesy of All Types Of Bowls

A delicious comfort food in soup form, this chicken pot pie soup recipe also happens to be lower in carbs than the traditional dish. It’s high in protein, packed with veggies, and modest in carbs due to the pie crust croutons that you can sprinkle on top if you make this recipe even more blood sugar friendly, you could omit the pie crust croutons all together.

Try the recipe from All Types Of Bowls.

7. African Peanut Soup

african inspired peanut soup with lots of toppings

Courtesy of Modern Proper

If you’re on the hunt for new cuisines to add some variety to your meal rotation, this African peanut soup will hit the spot. The peanut butter addition makes this bowl so creamy while also helping to stabilize blood sugar levels from healthy fat, fiber, and protein.

Try the recipe from The Modern Proper.

8. Pasta e Fagioli 

pasta e fagioli

Courtesy of Baker by Nature

If you’re craving Italian, look no further than this delicious soup recipe that won’t rack your blood sugar. Made with veggies, white beans, and pasta you will find that recipe packs a surprising amount of fiber and protein for a pasta dish — two critical nutrients for your blood sugar.

If you want to make this dish even more blood sugar friendly, feel free to add a lean protein like chicken breast or 90% lean ground beef for more staying power and stable blood sugars after eating.

Try the recipe from Baker by Nature.

Read next: 31 Healthy Soup Recipes this Month

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