Name: Healthy Meatballs Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: American
Ingredients: 1 lb lean ground turkey or chicken (or extra lean ground beef); 1 egg; 1/3 cup breadcrumbs or oat flour; 2 cloves garlic, minced; 1/2 small onion, grated or finely chopped; 1 tsp salt; 1/2 tsp black pepper; 1 tsp Italian seasoning or dried herbs; 1 tbsp olive oil (optional, for browning meatballs); 2 carrots, sliced; 2 celery stalks, sliced; 1 zucchini or 1 cup green beans, chopped (optional); 1 cup diced tomatoes (canned or fresh); 2 cups baby spinach or kale; 6 cups low-sodium chicken or vegetable broth; Fresh parsley, chopped (for garnish)

Jump to Recipe·Leave a Review

Why You’ll Love This Recipe

This soup strikes the perfect balance between comforting and nutritious. It’s protein-rich, low in fat, and loaded with vegetables, making it ideal for a well-rounded, guilt-free meal. It’s also easy to customize with whatever veggies or seasonings you have on hand. Simple to make, freezer-friendly, and loved by both kids and adults, this soup is a go-to for healthy weeknight dinners.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Lean ground turkey or chicken (or extra lean ground beef)
Egg
Bread crumbs or oat flour
Garlic (minced)
Onion (grated or finely chopped)
Salt and black pepper
Italian seasoning or dried herbs
Olive oil (for browning meatballs, optional)
Carrots (sliced)
Celery (sliced)
Zucchini or green beans (optional)
Diced tomatoes (canned or fresh)
Baby spinach or kale
Low-sodium chicken or vegetable broth
Fresh parsley (for garnish)

Directions

In a bowl, mix ground meat with egg, breadcrumbs, garlic, onion, salt, pepper, and herbs. Form into small meatballs.
Optional: Heat olive oil in a skillet and lightly brown the meatballs on all sides. Set aside.
In a large soup pot, add carrots, celery, and broth. Bring to a boil, then reduce to a simmer.
Gently drop in the meatballs. Simmer for 15–20 minutes until cooked through.
Add zucchini or other optional vegetables and diced tomatoes. Cook for another 10 minutes.
Stir in spinach or kale and simmer until wilted, about 2–3 minutes.
Taste and adjust seasoning with salt and pepper.
Serve hot, garnished with fresh parsley.

Servings and timing

This recipe serves 4 to 6 people.
Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes

Variations

Grain-Free: Use almond flour or omit breadcrumbs for a low-carb option.
Spicy Version: Add chili flakes or a dash of hot sauce to the meat mixture or broth.
Add Whole Grains: Stir in cooked quinoa, brown rice, or small pasta to make it more filling.
Vegan Option: Replace meatballs with plant-based alternatives or lentil balls.
Herb Boost: Add fresh dill, basil, or thyme for extra brightness.
Asian Twist: Use ginger, garlic, and a splash of soy sauce in the broth for an umami variation.

Storage/Reheating

Store leftover soup in an airtight container in the refrigerator for up to 4 days.
To reheat, warm on the stovetop over medium heat until heated through, or microwave individual portions for 1–2 minutes.
This soup also freezes well. Cool completely, portion into freezer-safe containers, and freeze for up to 2 months. Thaw overnight in the fridge before reheating.

FAQs

Can I bake the meatballs instead of browning them?

Yes, bake at 375°F (190°C) for about 15–20 minutes before adding to the soup.

Can I use frozen meatballs?

Yes, just be sure they’re fully cooked before adding. Add them during simmering and cook until heated through.

What’s the best meat for healthy meatballs?

Lean ground turkey or chicken works best for a low-fat option, but lean beef also works well.

How do I keep meatballs tender?

Don’t overmix the meat, and consider adding a splash of milk or finely grated veggies to the mixture.

Can I make this in a slow cooker?

Yes, cook on low for 6–7 hours or high for 3–4 hours. Add spinach at the end.

Is this soup low-carb?

Yes, if you use low-carb vegetables and skip breadcrumbs or use almond flour in the meatballs.

Can I add beans to the soup?

Absolutely. White beans or chickpeas make great additions for added fiber and protein.

What vegetables work best?

Carrots, celery, spinach, zucchini, kale, and green beans are all great choices.

Can I make the meatballs ahead of time?

Yes, prepare and refrigerate them for up to 24 hours, or freeze them raw for future use.

Is this soup good for kids?

Yes, it’s mild, nutritious, and filled with ingredients that are generally kid-friendly.

Conclusion

Healthy Meatballs Soup is a warm, nourishing dish that’s as easy to prepare as it is satisfying to eat. With lean protein, colorful vegetables, and a flavorful broth, it’s a complete meal in one bowl. Whether you’re cooking for the family or meal prepping for the week, this soup is a reliable favorite that brings both comfort and nutrition to the table.