Low Calorie Onion Soup
A light, creamy onion soup alternative with yogurt and cottage cheese, perfect for a healthy snack or appetizer, suitable for those watching their calorie intake.
Ingredients
Instructions
- Blend the yogurt and cottage cheese in a medium bowl.
- Stir in the dry onion soup mix and chili powder.
- Refrigerate, covered, for 3 hours.
- Serve with an assortment of crisp vegetables on the side.
Tips & Substitutions
For a creamier texture, consider blending in a little low-fat sour cream or using Greek yogurt instead of regular yogurt. If dry onion soup mix is unavailable, you can create your own mix using dried onions, garlic powder, and beef or vegetable bouillon. Adjust the chili powder to your taste for added heat. This soup works well as a base for other flavors, allowing for experimentation with different herbs.
Serving Suggestions
Serve this low-calorie onion soup chilled or at room temperature alongside a colorful array of crisp vegetables like bell peppers, carrots, and cucumbers for dipping. It pairs beautifully with Nancy'S Dip for an added flavor profile. Consider serving this soup as a light appetizer before a meal or as part of a healthy snack spread.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To maintain the best texture, avoid freezing this soup. When reheating, do so gently in the microwave or on the stovetop, stirring occasionally to prevent separation and ensure even heating.
Nutrition & Diet Analysis (per serving)
Each serving of Low Calorie Onion Soup contains roughly 113 calories, with 4g protein, 22g carbohydrates, and 2g fat. It is an excellent source of vitamin A (25% of the Daily Value) and dietary fiber (21% of the Daily Value), and a good source of iron and potassium. Note that it is relatively high in sodium, at 541mg per serving (24% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use regular cottage cheese instead of diabetic cottage cheese?
Yes, you can use regular cottage cheese if you prefer. However, diabetic cottage cheese is lower in sodium and may have a different texture that contributes to the overall lightness of the dish. Adjust any other seasonings accordingly to maintain flavor.
Is there a way to make this soup vegan?
Absolutely! You can substitute the yogurt and cottage cheese with plant-based alternatives such as almond yogurt and tofu. Use nutritional yeast to add a cheesy flavor, and check that your dry onion soup mix is vegan-friendly. This will keep the dish suitable for vegetarian recipes.
Can I add other vegetables to the soup?
While this recipe is intended to be simple, you can certainly add finely chopped vegetables like spinach or bell peppers to the mix for added nutrition and flavor. Just make sure they are well-blended to maintain the smooth texture of the soup.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).