Nutrition-Wise Series: Easy Ways to Cut Saturated Fat in Soup

Comfort food can still be heart-healthy. With just a few smart swaps, you can enjoy our Homemade in Minutes soups while reducing saturated fat—without losing any of the cozy, rich flavor.

Registered Dietitian Nutritionist Penny Clark helped us create these easy tips using lean proteins, dairy alternatives, and healthy fats to lighten the load while keeping soup night delicious.

Arizona Sunset Enchilada Soup Mix

• Swap: Skip cheese; top with sliced avocado

• Use instead of sour cream: Nonfat or low-fat plain Greek yogurt

• Why: Creamy toppings, without the heavy fat

Chicago Bistro French Onion Soup Mix

• Swap: Sauté onions with 2 Tbsp vegetable oil + 1 Tbsp butter (instead of 3 Tbsp butter)

• Skip: The cheese topping—try chopped chives or green onions instead

• Why: Keeps the richness while trimming the fat

Connecticut Cottage Chicken Noodle Soup Mix

• Swap: Use skinless chicken breast

• For Inventive Variations: Use 2 Tbsp vegetable oil instead of butter

• Why: Lean protein and lighter cooking fat = a better balance

Washington High Plains Potato Leek Soup Mix

• Swap: Use nonfat or low-fat milk instead of cream

• Thicken naturally: Mash the potatoes into the soup as it cooks

• Top with: Low-fat plain Greek yogurt and chopped chives

• Why: Creamy texture without the heavy dairy

Florida Sunshine Red Pepper Corn Chowder Mix

• Swap for cream:

  • Puree a can of no salt added corn kernels

  • Or mix ½ cup plain instant potato flakes with ½ cup nonfat milk

• Why: You still get a rich, thick soup—just without the saturated fat

Mississippi Delta Tomato Basil Soup Mix

• Swap: Use low-fat buttermilk instead of cream

• Top with: Avocado or Greek yogurt instead of cheese

• Why: Creamy and tangy without added fat

Virginia Blue Ridge Broccoli Cheddar Soup Mix

• Swap for cream + cheese: Blend 1 cup nonfat milk with 1 avocado

• Top with: Diced cucumber and Greek yogurt instead of sour cream

• Why: Rich and silky with healthier fats from avocado

Pennsylvania Woodlands Mushroom Barley Soup Mix

• Swap: Sauté veggies in 1 Tbsp vegetable oil + 1 Tbsp butter (instead of 2 Tbsp butter)

• Skip or swap meat: Use extra lean beef or turkey, or go meatless

• Why: Lightens up a hearty favorite

Cincinnati Style Sweet Chili Mix

• Swap: Use extra lean ground beef, bison, or turkey

• Or go vegetarian: With tofu or hearty vegetables

• Why: All the flavor, less saturated fat

Wyoming Fireside Beef Goulash Mix

• Swap: Use extra lean beef, bison, or turkey

• Go meatless: Use mushrooms instead

• Top with: Greek yogurt instead of sour cream

• Why: Keeps it creamy and savory, minus the heaviness

Bonus Tip:

Greek yogurt is your new best friend—it’s thick, creamy, and naturally low in fat while packing in protein. Use it as a swap for sour cream or even cream in many recipes!