Healthy Recipes Soup 10 Cup Soup Recipes to Help You Say Goodbye to Sad Desk Lunches By Sadie Schulte Sadie Schulte Sadie Schulte is EatingWell's editorial apprentice. She attends Iowa State University, where she is a senior studying advertising and fashion communications. During her time at college, she has worked as a reporter at the campus newspaper, the Iowa State Daily, where she writes about culture and lifestyle. EatingWell's Editorial Guidelines Published on January 2, 2024 Reviewed by Dietitian Victoria Seaver, M.S., RD Reviewed by Dietitian Victoria Seaver, M.S., RD Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015. EatingWell's Editorial Guidelines Trending Videos Close this video player Photo: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster Get ready to elevate your lunch game with a lineup of easy-to-make soups that are designed for meal prep. These flavorful meals are packaged in mason jars, perfect for on-the-go lunches. Store-bought versions are good in a pinch, but each of these recipes, from Spicy Ramen Cup of Noodles to Anti-Inflammatory Eat-the-Rainbow Vegetable Soup, are packed with nutritious veggies and lean protein that those convenience cousins tend to lack. 01 of 10 Immune Supporting Creamy Tomato Soup (Pack It for Lunch!) Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster This easy soup recipe is made with just three ingredients—perfect for a quick afternoon snack or a healthy lunch. Plus, this soup has over 20% of the daily value of vitamins A and C, two nutrients that are needed for the immune system to function properly. This recipe makes one serving but you can easily make as many as you’d like to pack and take with you for a hassle-free lunch on the go. View Recipe 02 of 10 Spicy Ramen Noodle Cup Soup Packs 16g Protein Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster In just 15 minutes, you can make three jars of vegetarian ramen cup soup that you can bring to work or school. These cup soups are not only a time saver, but are also packed with protein from hard-boiled eggs, which will help keep you satisfied until your next meal. View Recipe 03 of 10 Anti-Inflammatory Eat-the-Rainbow Vegetable Soup [Meal-Prep Friendly] Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster This vibrant and wholesome soup recipe helps support your well-being. It’s packed with a variety of colorful vegetables, like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation. Each spoonful delivers a delicious bite with a multitude of health benefits, making this the perfect comforting soup that’s as good for your taste buds as it is for your body. View Recipe 04 of 10 Lemony Lentil & Cauliflower Cup Soup Is an Easy High-Fiber Lunch Idea Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster This bright lemony soup gets its boost of fiber and earthy, nutty flavor from ingredients like lentils and bulgur. Plus, the broth gets gentle heat from harissa paste. We like the chewy bite of bulgur, but you can swap it out for another cooked grain like brown rice or quinoa. View Recipe 05 of 10 Easy Green Tortellini Soup to Balance Blood Sugar [Make Ahead!] Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Julia Bayless Every spoonful of this green tortellini soup is like a hug in a bowl. Layer the spinach on top of the pesto to create a barrier that will keep the tortellini from getting soggy. Plus, this recipe is low in saturated fat, a type of fat folks with certain healthy conditions, like diabetes, need to be aware of, and has a healthy amount of carbs to support stable blood sugar levels, which translates to stable energy levels. When you’re ready to enjoy it, simply add the broth and heat it in the microwave. View Recipe 06 of 10 Miso Cup Soup Is Full of Gut-Friendly Ingredients Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Julia Bayless This miso soup is packed with gut-healthy ingredients like miso, a fermented paste that may improve digestion plus reduce gas and bloating. This soup can be prepared in just 15 minutes making it a simple quick and easy meal. View Recipe 07 of 10 High-Protein Tex-Mex Soup with Rotisserie Chicken [Meal Prep in 15 Minutes] Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Julia Bayless Make this grab-and-go Tex-Mex–inspired soup when you have leftover chicken, or use rotisserie chicken for this easy meal-prep soup. The frozen pepper-onion mix saves time in the kitchen, while the black beans add fiber and protein. Combine everything but the broth ahead of time, then add it and heat it in the microwave when you’re ready to eat. View Recipe 08 of 10 Veggie-Packed Peanut Noodle Cup Soup Is Inspired by Your Favorite Takeout Noodles Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Julia Bayless This peanut noodle soup is packed with tender-crisp vegetables and tofu. The base is made ahead of time so the tofu has a chance to absorb some of the flavor before the broth is added. Packaged precooked noodles save on prep time, but any leftover noodles can be used in their place. View Recipe 09 of 10 Sichuan Ramen Cup of Noodles with Cabbage & Tofu The Sichuan province in the southwestern corner of China is known for its fiery dishes. Here, the richness of tahini tempers the spicy chile paste in this cup-of-noodles-style mason jar soup recipe. This vegan cup soup is packed with 19 grams of protein to keep you satisfied until your next meal. View Recipe 10 of 10 Chicken Curry Cup of Noodles This cup soup is packed with flavor, thanks to a spoonful of Thai red curry paste. If you prefer things less spicy, you could use yellow curry paste instead. Zucchini noodles have a tender versatile flavor that makes them not only versatile in soup recipes but also packs in some veggies. This wholesome recipe is a perfect addition to your lunch rotation for easy meals throughout the week. View Recipe Was this page helpful? Thanks for your feedback! Tell us why! Other Submit