5+ Cup Soup Recipes for Lunch

Side view photo of 3 jars of Anti-Inflammatory Eat-the-Rainbow soup before broth is added. — Photo:
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster

Get ready to elevate your lunch game with a lineup of easy-to-make soups that are designed for meal prep. These flavorful meals are packaged in mason jars, perfect for on-the-go lunches. Store-bought versions are good in a pinch, but each of these recipes, from Spicy Ramen Cup of Noodles to Anti-Inflammatory Eat-the-Rainbow Vegetable Soup, are packed with nutritious veggies and lean protein that those convenience cousins tend to lack.

01 of 10

Immune Supporting Creamy Tomato Soup (Pack It for Lunch!)

a recipe photo of the Quick Creamy Tomato Cup-of-Soup — Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster

This easy soup recipe is made with just three ingredients—perfect for a quick afternoon snack or a healthy lunch. Plus, this soup has over 20% of the daily value of vitamins A and C, two nutrients that are needed for the immune system to function properly. This recipe makes one serving but you can easily make as many as you’d like to pack and take with you for a hassle-free lunch on the go.

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02 of 10

Spicy Ramen Noodle Cup Soup Packs 16g Protein

a recipe photo of the Spicy Ramen Cup of Noodles — Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster

In just 15 minutes, you can make three jars of vegetarian ramen cup soup that you can bring to work or school. These cup soups are not only a time saver, but are also packed with protein from hard-boiled eggs, which will help keep you satisfied until your next meal.

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03 of 10

Anti-Inflammatory Eat-the-Rainbow Vegetable Soup [Meal-Prep Friendly]

This vibrant and wholesome soup recipe helps support your well-being. It’s packed with a variety of colorful vegetables, like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation. Each spoonful delivers a delicious bite with a multitude of health benefits, making this the perfect comforting soup that’s as good for your taste buds as it is for your body.

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04 of 10

Lemony Lentil & Cauliflower Cup Soup Is an Easy High-Fiber Lunch Idea

a recipe photo of the Lemony Lentil & Cauliflower Soup — Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster

This bright lemony soup gets its boost of fiber and earthy, nutty flavor from ingredients like lentils and bulgur. Plus, the broth gets gentle heat from harissa paste. We like the chewy bite of bulgur, but you can swap it out for another cooked grain like brown rice or quinoa.

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05 of 10

Easy Green Tortellini Soup to Balance Blood Sugar [Make Ahead!]

a step in making the Green Tortellini Soup — Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Julia Bayless

Every spoonful of this green tortellini soup is like a hug in a bowl. Layer the spinach on top of the pesto to create a barrier that will keep the tortellini from getting soggy. Plus, this recipe is low in saturated fat, a type of fat folks with certain healthy conditions, like diabetes, need to be aware of, and has a healthy amount of carbs to support stable blood sugar levels, which translates to stable energy levels. When you’re ready to enjoy it, simply add the broth and heat it in the microwave.

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06 of 10

Miso Cup Soup Is Full of Gut-Friendly Ingredients

a recipe photo of the Gut-Healthy Miso Soup — Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Julia Bayless

This miso soup is packed with gut-healthy ingredients like miso, a fermented paste that may improve digestion plus reduce gas and bloating. This soup can be prepared in just 15 minutes making it a simple quick and easy meal.

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07 of 10

High-Protein Tex-Mex Soup with Rotisserie Chicken [Meal Prep in 15 Minutes]

a recipe photo of the High-Protein Tex-Mex Chicken Soup — Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Julia Bayless

Make this grab-and-go Tex-Mex–inspired soup when you have leftover chicken, or use rotisserie chicken for this easy meal-prep soup. The frozen pepper-onion mix saves time in the kitchen, while the black beans add fiber and protein. Combine everything but the broth ahead of time, then add it and heat it in the microwave when you’re ready to eat.

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08 of 10

Veggie-Packed Peanut Noodle Cup Soup Is Inspired by Your Favorite Takeout Noodles

a recipe photo of the Peanut Noodle Soup — Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Julia Bayless

This peanut noodle soup is packed with tender-crisp vegetables and tofu. The base is made ahead of time so the tofu has a chance to absorb some of the flavor before the broth is added. Packaged precooked noodles save on prep time, but any leftover noodles can be used in their place.

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09 of 10

Sichuan Ramen Cup of Noodles with Cabbage & Tofu

The Sichuan province in the southwestern corner of China is known for its fiery dishes. Here, the richness of tahini tempers the spicy chile paste in this cup-of-noodles-style mason jar soup recipe. This vegan cup soup is packed with 19 grams of protein to keep you satisfied until your next meal.

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10 of 10

Chicken Curry Cup of Noodles

This cup soup is packed with flavor, thanks to a spoonful of Thai red curry paste. If you prefer things less spicy, you could use yellow curry paste instead. Zucchini noodles have a tender versatile flavor that makes them not only versatile in soup recipes but also packs in some veggies. This wholesome recipe is a perfect addition to your lunch rotation for easy meals throughout the week.

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