Low-fat carrot soup recipe

(246 ratings)

This low-fat carrot soup is so easy to make. Serve it with crusty wholemeal bread for a healthy lunch or starter.

low fat carrot soup
(Image credit: Future PLC)
  • healthy
  • Low-fat
  • Nut-free
  • Vegetarian
  • healthy
Preparation Time15 mins
Cooking Time25 mins
Total Time40 mins
Five A DayOne
Cost RangeCheap
Nutrition Per PortionRDA
Calories104 Kcal5%
Fat3.5 g5%
Saturated Fat2 g10%
Carbohydrates12 g5%

This low-fat carrot soup recipe is 104 calories per portion and takes 40 minutes to make.

With only four key ingredients, this easy low-fat carrot soup recipe will soon become a favourite. The recipe serves four but it's easy to double if you're serving more or want to batch cook and freeze. Serve with crusty bread or a scattering of croutons if you like.


  • 1 large onion, chopped
  • 500g carrots, chopped
  • 1.2 litres vegetable stock
  • 100g low-fat soft cheese, plus extra for topping (optional)
  • Seeds and ground black pepper for topping (optional)




  1. Put the onion and carrots into a large saucepan with the stock. Bring up to the boil, then reduce the heat and simmer with the lid off for 20-25 mins until tender.
  2. Blend the soup to a puree using a hand-held stick blender or transfer to a food processor or blender and whizz until smooth. Add the soft cheese and blend again until it is thoroughly mixed in.
  3. Reheat gently, then serve. Drizzle over extra cream cheese and seeds.

Top tips for making low-fat carrot soup

Try using 500g of chopped butternut squash instead of carrots. You’ll need to peel it and scoop out the seeds before chopping it into chunks.

Cover, cool and refrigerate the soup, using it within 3 days of making it and re-heat it thoroughly before serving.

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Jessica Ransom
Senior Food Writer

Jessica is a freelance food writer, stylist and recipe tester. She previously worked as Senior Food Writer at Future. While at Future Jessica wrote food and drink-related news stories and features, curated product pages, reviewed equipment, and developed recipes that she then styled on food shoots. She is an enthusiastic, self-taught cook who adores eating out and sharing great food and drink with friends and family. She has completed the Level 1 Associate course at the Academy of Cheese and is continually building on her knowledge of beers, wines, and spirits.