Fresh and Healthy Spinach Soup

Healthy spinach soup recipe in two white bowls

The Spruce / Diana Chistruga

Prep: 10 mins
Cook: 25 mins
Total: 35 mins
Servings: 4 servings
Nutritional Guidelines (per serving)
131 Calories
3g Fat
20g Carbs
8g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
Nutrition Facts
Servings: 4
Amount per serving
Calories 131
% Daily Value*
Total Fat 3g 4%
Saturated Fat 0g 2%
Cholesterol 5mg 2%
Sodium 854mg 37%
Total Carbohydrate 20g 7%
Dietary Fiber 3g 10%
Total Sugars 8g
Protein 8g
Vitamin C 17mg 86%
Calcium 221mg 17%
Iron 2mg 11%
Potassium 750mg 16%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

This fresh spinach soup is wonderfully nutritious and delicious. It's also easy to put together and can be ready in less than 30 minutes, making it an ideal light lunch or a great starter for dinner.

This soup has a brilliant green color because half of the spinach is reserved and blended into the soup after cooking. It's a great trick that also helps retain all of the nutrients found in fresh spinach.

The lovely part about this spinach soup is that it's very versatile. It makes a warm and inviting soup for winter, but it can also be cool and invigorating, so it works in the summer as well. You can enjoy it for lunch with a simple salad, or serve it with a complete dinner for the family.

No matter when you eat it, this soup is even better when served with a loaf of crusty, seeded whole grain bread. Add a dollop of fat-free sour cream or plain Greek yogurt for another dimension as well.

If you want to serve this soup with dinner, consider lighter proteins such as fish, chicken, or pork and either sauté or grill them. Keep the entire meal fresh and clean, and everyone will love it.


  • 2 teaspoons olive oil

  • 2 cloves garlic, minced

  • 1/2 medium onion, finely chopped

  • 1 stalk celery, finely chopped

  • 1 medium potato, peeled and cubed

  • 2 cups chicken or vegetable broth

  • 2 cups fat-free milk

  • 1 (6-ounce) bag baby spinach, divided

  • Freshly ground black pepper, to taste

  • Kosher salt, to taste

Steps to Make It

  1. Gather the ingredients.

    Ingredients making for low-fat spinach soup
    The Spruce / Diana Chistruga
  2. In a large saucepan or Dutch oven, heat the oil. Sauté the garlic, onion, celery, and potato for 5 minutes.

    Sauté garlic, onion and potatoes
    The Spruce / Diana Chistruga
  3. Add chicken broth and fat-free milk. Bring to a boil, cover, and simmer for 10 minutes.

    Chicken broth and milk added to soup pot on a stove
    The Spruce / Diana Chistruga
  4. Stir in half the spinach, cover, and simmer for 10 more minutes.

    Spinach stirred into the soup
    The Spruce / Diana Chistruga
  5. Cool slightly, then transfer soup to a blender. Work in two batches, if necessary to keep the soup from escaping the blender as you blend. Alternatively, an immersion blender can be used to blend the soup in the pot. Add the remaining fresh spinach to the soup, and blend until smooth.

    Spinach soup transferred to blender
    The Spruce / Diana Chistruga

Use Caution When Blending Hot Ingredients

Steam expands quickly in a blender and can cause ingredients to splatter everywhere or cause burns. To prevent this, fill the blender a little less than half, vent the top, and cover with a folded kitchen towel while blending.

Recipe Variations

If you want to make this soup dairy free and vegan, simply swap out the milk for soy milk, almond milk, or another non-dairy milk, and use vegetable stock or water.

This soup is easily adaptable to other herbs, both fresh and dried. Try a little bit of celery salt, chives, parsley, or even cumin. You can take this soup in a number of directions. Similarly, swap out the onion for thinly sliced leeks or scallions.