9 Easy Soups for Pregnancy

Warm, nourishing bowls to comfort and strengthen during pregnancy. These 9 easy soups for pregnancy are simple to prepare and filled with the nutrients you and your baby need.

Pregnancy can bring unique challenges to eating well, from nausea in the early weeks to fatigue later on. Soups are a practical way to stay nourished. They are gentle on digestion, hydrating, and can be packed with vegetables, protein, and whole grains.

Here are 9 easy soups for pregnancy that provide comfort and key nutrients like iron, folate, calcium, and omega-3s. Whether you need something light or hearty, these soups are designed to keep you satisfied and energized.

Recipe 1: Lentil and Carrot Soup

This hearty soup is packed with plant-based protein and folate. It is filling yet light, making it a good choice for any trimester.

Ingredients

• 1 cup lentils, rinsed
• 2 carrots, diced
• 1 onion, chopped
• 3 cups vegetable broth
• 1 tsp olive oil

Steps

1. Heat oil in a pot and sauté onion and carrots.
2. Add lentils and broth.
3. Simmer 25–30 minutes until lentils are tender.

Why This Recipe Helps: Lentils supply folate and iron, while carrots add beta-carotene for immune support.

Supplement Tip: Even with lentil-based meals, most providers recommend a prenatal with folate to ensure consistency.

Recipe 2: Chicken and Spinach Soup

A light chicken soup enhanced with fresh spinach, delivering protein and iron in one bowl.

Ingredients

• 1 chicken breast, shredded (cooked)
• 2 cups chicken broth
• 1 cup spinach
• 1 small onion, chopped
• 1 garlic clove, minced

Steps

1. Heat broth in a pot.
2. Add onion and garlic; simmer until softened.
3. Stir in shredded chicken and spinach. Cook until spinach wilts.

Why This Recipe Helps: Chicken adds lean protein and iron, while spinach brings folate and vitamin K.

Supplement Tip: If poultry intake is limited, a prenatal with iron can help maintain healthy levels.

Recipe 3: Tomato and Basil Soup

A classic soup that is both light and comforting, full of vitamin C and antioxidants.

Ingredients

• 4 ripe tomatoes, chopped
• 1 small onion, diced
• 2 cups vegetable broth
• 1 tbsp olive oil
• Fresh basil leaves

Steps

1. Heat oil and sauté onion.
2. Add tomatoes and broth, simmer for 20 minutes.
3. Blend until smooth, garnish with basil.

Why This Recipe Helps: Tomatoes provide vitamin C, which supports immunity and enhances iron absorption.
Supplement Tip: If vitamin C intake is low from food, a prenatal with vitamin C offers gentle support.

Recipe 4: Creamy Broccoli Soup

A rich yet light soup packed with calcium and vitamin C.

Ingredients

• 2 cups broccoli florets
• 1 small potato, diced
• 2 cups vegetable broth
• ½ cup milk
• 1 garlic clove

Steps

1. Simmer broccoli, potato, and garlic in broth until soft.
2. Blend until smooth.
3. Stir in milk and warm through.

Why This Recipe Helps: Broccoli offers vitamin C and folate, while milk contributes calcium for bone health.
Supplement Tip: If dairy is avoided, calcium and vitamin D supplements can help meet daily needs.

Recipe 5: Butternut Squash Soup

Naturally sweet and creamy, this soup is comforting and full of vitamin A.

Ingredients

• 1 butternut squash, peeled and cubed
• 1 onion, chopped
• 3 cups vegetable broth
• 1 tbsp olive oil

Steps

1. Roast squash cubes with oil until tender.
2. Add to pot with onion and broth, simmer 10 minutes.
3. Blend until smooth.

Why This Recipe Helps: Butternut squash is high in beta-carotene, which supports fetal growth and immune health.
Supplement Tip: If vitamin A intake from vegetables is low, check with your provider before considering a supplement, as excess can be harmful.

Recipe 6: Salmon Chowder

A hearty soup with omega-3s and protein, perfect for supporting brain development.

Ingredients

• 1 salmon fillet, cooked and flaked
• 2 potatoes, diced
• 2 cups low-sodium fish or vegetable broth
• ½ cup milk
• 1 tsp dill

Steps

1. Simmer potatoes in broth until tender.
2. Stir in milk and salmon.
3. Add dill before serving.

Why This Recipe Helps: Salmon supplies DHA and EPA, omega-3 fatty acids important for baby’s brain and eyes.
Supplement Tip: If fish is avoided, an algae-based DHA supplement is a safe alternative.

Recipe 7: Miso Soup with Tofu

A simple Japanese-inspired soup with protein and probiotics.

Ingredients

• 2 cups water
• 2 tbsp miso paste
• ½ cup tofu cubes
• ½ cup chopped green onions
• 1 sheet seaweed, cut into strips

Steps

1. Heat water, whisk in miso paste.
2. Add tofu and seaweed.
3. Garnish with green onions.

Why This Recipe Helps: Miso provides probiotics, and tofu adds plant-based protein and calcium.
Supplement Tip: If soy is not part of the diet, ensure calcium and probiotics come from other food sources or supplements.

Recipe 8: Vegetable Barley Soup

A filling, fiber-rich soup with whole grains and vegetables.

Ingredients

• ½ cup pearl barley
• 1 carrot, diced
• 1 celery stalk, diced
• 1 onion, chopped
• 4 cups vegetable broth

Steps

1. Sauté vegetables until soft.
2. Add barley and broth.
3. Simmer 40 minutes until barley is tender.

Why This Recipe Helps: Barley adds fiber for digestion, while vegetables bring vitamins and minerals.
Supplement Tip: If whole grains are limited in the diet, B vitamins in a prenatal help fill the gap.

Recipe 9: Sweet Potato and Ginger Soup

A soothing soup that combines natural sweetness with gentle spice, easing nausea.

Ingredients

• 2 sweet potatoes, peeled and diced
• 1-inch piece fresh ginger, grated
• 3 cups vegetable broth
• 1 tbsp olive oil

Steps

1. Sauté ginger in olive oil.
2. Add sweet potatoes and broth, simmer until soft.
3. Blend until smooth.

Why This Recipe Helps: Sweet potatoes provide vitamin A, while ginger can naturally ease nausea in early pregnancy.
Supplement Tip: If vitamin A intake feels inconsistent, focus on plant-based sources like sweet potatoes rather than supplements, which can be too concentrated.

Nutrition Comparison Table

Recipe	Calories	Main Nutrients	Prep Time	Best Benefit
Lentil and Carrot	~300	Folate, Iron, Fiber	30 min	Energy and digestion
Chicken and Spinach	~280	Protein, Iron, Folate	20 min	Blood health
Tomato Basil	~250	Vitamin C, Antioxidants	20 min	Immunity
Creamy Broccoli	~320	Calcium, Vitamin C	25 min	Bone health
Butternut Squash	~310	Vitamin A, Fiber	30 min	Fetal growth
Salmon Chowder	~380	Omega-3, Protein, Vitamin D	25 min	Brain and eyes
Miso with Tofu	~220	Protein, Calcium, Probiotics	15 min	Gut health
Vegetable Barley	~340	Fiber, B Vitamins	40 min	Satiety
Sweet Potato Ginger	~300	Vitamin A, Antioxidants	25 min	Nausea relief

A Word From Vitamins For Woman

Soups are one of the simplest and most comforting ways to stay nourished during pregnancy. These 9 easy soups for pregnancy provide warmth, hydration, and essential nutrients that support both mother and baby.

Supplements can help fill small gaps, but food remains the foundation. Always speak with a healthcare provider before adding or changing supplements to ensure they fit your unique needs.