How do you make canned soup healthier?

November 25, 2025 •

4 min read

According to InsideTracker, many standard canned soups contain well over half the recommended daily sodium limit in a single serving. While convenient, this can raise health concerns, making it important to learn how to make canned soup healthier through simple modifications. This guide offers practical strategies to transform a basic canned soup into a nutritious and satisfying meal.

Quick Summary

A guide to boosting the nutritional content of canned soup by adding fresh vegetables, lean protein, and healthy fats, while also using flavorful seasonings to reduce sodium intake. Learn how to turn a quick pantry meal into a balanced and filling dish.

Key Points

Choose Low-Sodium: Select soups explicitly labeled as low sodium or reduced sodium to effectively manage salt intake.
Add Fresh Ingredients: Stir in a handful of fresh or frozen vegetables like spinach, kale, or carrots for an immediate boost of vitamins and fiber.
Boost with Protein: Incorporate lean protein sources such as cooked chicken, rinsed beans, lentils, or tofu to make the meal more filling and satisfying.
Flavor with Spices: Use a variety of herbs and spices like garlic powder, cumin, or smoked paprika to enhance flavor without relying on excess salt.
Increase Satiety with Grains: Add cooked whole grains like brown rice or quinoa to increase the soup's bulk and provide sustained energy.
Incorporate Healthy Fats: A swirl of pesto or a sprinkle of toasted seeds adds richness, healthy monounsaturated fats, and a satisfying crunch.

Starting with a Smarter Canned Soup Base

Before you begin adding ingredients, the first step to making canned soup healthier is to choose the right starting product. Opting for a low-sodium or reduced-sodium variety is the most impactful change you can make, as standard versions are notoriously high in salt. Look for labels that explicitly state "low sodium" or "no salt added". Additionally, select a broth-based soup over a cream-based one to avoid high levels of saturated fat. Pay attention to the ingredient list—a shorter list with recognizable, whole foods is usually a better indicator of a healthier product.

Boost with Nutrient-Dense Additions

Pack in the Protein

Many canned soups are low in protein, which can leave you feeling hungry shortly after eating. Adding extra protein is a fantastic way to increase satiety and turn your soup into a more substantial meal.

Lean Meat: Stir in leftover shredded chicken, diced turkey, or precooked sausage. A grocery store rotisserie chicken is an easy option for quick meal prep.
Beans and Legumes: Canned beans like cannellini, kidney, or black beans add both protein and fiber. Always rinse canned beans thoroughly under cool water to reduce their sodium content. Lentils are another great addition, especially to thicker soups.
Tofu: For a plant-based option, cubed firm or extra-firm tofu can be added to simmering soup.
Eggs: For a quick boost, a soft-boiled egg or a scrambled egg-drop style addition can make a simple broth-based soup more substantial.

Add More Vegetables and Fiber

Adding fresh or frozen vegetables increases the vitamin, mineral, and fiber content of your canned soup. Fiber is crucial for gut health and helps you feel full.

Greens: Wilt in handfuls of fresh spinach, kale, or Swiss chard during the last few minutes of heating.
Root Vegetables: Sauté diced carrots, celery, and onions before adding the canned soup for a rich, aromatic base. Frozen mixed vegetables are a convenient option that require minimal prep.
Tomatoes: A can of diced tomatoes can add both bulk and a vibrant flavor.

Incorporate Healthy Fats

Healthy fats add richness and make your meal more satisfying. A little goes a long way.

Avocado: Top your bowl with diced avocado just before serving for a creamy texture.
Pesto: A spoonful of pesto stirred in adds a burst of flavor and healthy fats.
Toasted Nuts and Seeds: A garnish of toasted pumpkin seeds, sunflower seeds, or nuts adds a satisfying crunch.

Enhance Flavor Without Excess Sodium

Instead of reaching for the salt shaker, use herbs, spices, and acidity to elevate the flavor profile of your soup.

The Power of Herbs and Spices

Fresh Herbs: Finish your soup with fresh parsley, cilantro, or basil.
Dried Spices: Add a pinch of cumin, smoked paprika, curry powder, or oregano. You can also create an aromatic base by sizzling them in a little olive oil before adding the soup.

A Splash of Acidity

A small amount of acid can brighten and balance the flavors in a soup. Stir in a splash of lemon juice, apple cider vinegar, or a little dry white wine to deglaze your pan.

Comparison Table: Standard vs. Upgraded Canned Soup


Component	Typical Canned Soup	Healthier Upgraded Soup
Sodium	Often over 800mg per serving.	Substantially reduced, often below 400mg per serving.
Protein	Low, especially in broth-based or vegetable varieties.	High, with 10g or more from added lean protein sources.
Fiber	Low, due to removed skins and limited vegetables.	High, from added legumes, whole grains, and leafy greens.
Healthy Fats	Minimal or from saturated fat in creamy varieties.	Added intentionally with healthy sources like avocado, pesto, or nuts.
Flavor Profile	Often one-dimensional and overly salty.	Bright, complex, and savory, using herbs and spices instead of salt.

Conclusion: Transform a Pantry Staple

Making canned soup healthier is a straightforward process that yields significant nutritional rewards. By starting with a low-sodium base and incorporating whole, nutrient-dense ingredients like lean proteins, extra vegetables, and whole grains, you can dramatically increase the fiber, protein, and overall health benefits of your meal. Flavor enhancements from herbs, spices, and acidity allow you to reduce reliance on salt. With just a few simple additions, you can turn a basic pantry item into a wholesome and satisfying dish. For more cooking inspiration and healthy recipes, check out reputable food websites like EatingWell.

Practical Steps to a Healthier Bowl

Choose a low-sodium version of your favorite soup.
Sauté aromatics like garlic and onion before heating the soup.
Stir in fresh or frozen vegetables such as spinach, kale, or peas.
Add a lean protein like shredded chicken, rinsed beans, or lentils.
Enhance flavor with spices and herbs rather than extra salt.
Finish your bowl with a squeeze of lemon juice or a dollop of pesto.

For a Healthier You

By making these small adjustments, your convenient canned soup can become a balanced and hearty meal. These strategies allow you to take control of your nutritional intake, even on your busiest days.

Frequently Asked Questions

Standard canned soups are often very high in sodium, which is added for preservation and flavor. They can also be low in protein and fiber, making them less filling and nutritionally balanced.

You can effectively reduce sodium by diluting the soup with low-sodium or unsalted broth, adding more fresh or frozen vegetables, and rinsing canned ingredients like beans before adding them to the pot.

Leafy greens like spinach or kale wilt quickly and are easy to add during the final minutes of cooking. Frozen vegetables such as peas or corn and aromatic veggies like chopped carrots and celery also work well.

Excellent vegetarian protein sources include canned and rinsed beans (black, cannellini, kidney), lentils, seared tofu cubes, or chickpeas.

Yes, dried herbs are a great and convenient way to add flavor. For the best infusion, add them early in the cooking process.

You can naturally thicken soup by pureeing a portion of the vegetables or beans, adding cooked whole grains like rice, or stirring in a cornstarch slurry.

While broth-based soups are generally healthier, you can lighten a cream-based soup by adding a substantial amount of extra vegetables and diluting it with unsalted broth. Using a lighter cream alternative like coconut milk can also help.