Easy Skinny Italian Wedding Soup: Low-Fat and So Yummy!

Italian Wedding Soup is a soup with a lot of fans. It was a  big hit at my house!  Traditionally made with added pasta, I’ve swapped the pasta for fiber-rich beans. It’s the perfect marriage of flavors and texture in each spoonful. Interestingly enough the term “wedding” was a mistake in the translation of sorts. It was in reference to the flavors blending well, not that it was served at weddings. Each main course serving has just 202 calories and 3 grams of fat.  Once you taste this, I bet you’ll be thinking, can’t wait for the leftovers!
Skinny Italian Wedding Soup

Why You'll Love My Easy Skinny Italian Wedding Soup

Looking for a comforting and flavorful soup that won't derail your healthy eating plan? This Easy Skinny Italian Wedding Soup offers a delicious and guilt-free way to enjoy a classic favorite. This lighter version maintains all the traditional flavors—tender mini meatballs, flavorful broth, and nutritious greens—while significantly reducing the fat content. By using lean ground meat for the meatballs, opting for low-sodium broth, and loading up on vegetables, this soup becomes a satisfying and wholesome meal. It's perfect for chilly evenings, a light lunch, or a satisfying starter. Whether you're watching your weight, seeking a healthy and hearty soup, or simply craving a taste of Italy, this Easy Skinny Italian Wedding Soup is a "so yummy" and guilt-free dream come true.

Ingredients For Easy Skinny Italian Wedding Soup

Meatball Ingredients:
  • Extra Lean Ground Beef or Turkey (½ pound): This is the primary protein source for the meatballs. Using extra lean ground beef or ground turkey significantly reduces the fat content compared to regular ground beef, making this a healthier choice. Ground turkey is naturally leaner than even extra lean ground beef, offering a further reduction in fat and calories. The meat provides a savory base for the meatballs and contributes to the overall heartiness of the soup.
  • Panko Crumbs or Bread Crumbs (¼ cup): These act as a binder, holding the ground meat and other ingredients together to form cohesive meatballs. They also contribute to the texture. Panko crumbs, which are larger and flakier than traditional bread crumbs, create a lighter and crispier meatball, while regular bread crumbs result in a denser, softer texture.
  • Onion, Shredded or Minced (½ cup): Onion adds a foundational savory flavor to the meatballs. When cooked, onions release sweet and aromatic compounds that enhance the overall taste. Whether shredded or minced, the onion should be finely chopped so that it distributes evenly throughout the meat mixture and cooks through completely within the small meatballs.
  • Egg (1 large): The egg acts as another binding agent, helping to hold the meatball ingredients together and preventing them from falling apart during cooking. The egg also adds moisture and richness to the meatballs, contributing to a tender final product. Using high-quality eggs, like Egg-land's Best, can ensure freshness and a good balance of yolk to white.
  • Dried Italian Seasoning (2 teaspoons): This pre-mixed blend of dried herbs provides the classic Italian flavor profile that is essential to both the meatballs and the soup. Typical Italian seasoning blends include oregano, basil, rosemary, thyme, and marjoram, which together create a warm, aromatic, and savory taste.
  • Minced Garlic (1 teaspoon): Garlic contributes a pungent and savory flavor that complements the other herbs and spices. It adds depth and complexity to the meatballs and enhances their overall taste. Minced garlic distributes evenly throughout the meat mixture, ensuring consistent flavor in every bite.
  • Fresh Ground Pepper (½ teaspoon): Freshly ground black pepper adds a subtle heat and complexity to the meatballs. The act of grinding the peppercorns just before use releases more of their aromatic oils, resulting in a more vibrant and flavorful spice.
  • Salt (¼ teaspoon): Salt is crucial for enhancing the flavors of all the other ingredients in the meatballs. It balances the sweetness of the onion and the richness of the meat, bringing out the best in each component.
Soup Ingredients:
  • Olive Oil (1 teaspoon): Olive oil is used to sauté the vegetables at the beginning of the soup-making process. It adds a subtle fruity flavor and helps to prevent the vegetables from sticking to the pot. Olive oil is also a source of healthy monounsaturated fats.
  • Minced Onions (1 cup): Onions form the aromatic base for the soup. When sautéed in olive oil, they release their sweet and savory flavors, creating a foundation upon which the other flavors are built.
  • Diced Carrots (1 cup): Carrots add sweetness, color, and important nutrients, particularly beta-carotene, which the body converts to vitamin A. They also contribute a pleasant texture to the soup.
  • Diced Celery (1 cup): Celery adds a subtle savory and slightly peppery flavor to the soup, along with a pleasant crunch. Along with onions and carrots, celery forms the classic mirepoix, a flavor base used in many soups and stews.
  • Reduced-Sodium Chicken Broth (10 cups): Chicken broth forms the liquid base of the soup, providing a savory and flavorful background for the other ingredients. Using reduced-sodium broth is a key step in making this a "skinny" soup, as it significantly reduces the sodium content.
  • White Wine (½ cup): White wine adds depth and complexity to the broth. As it cooks, the alcohol evaporates, leaving behind a subtle fruity aroma and a more complex flavor profile. If you prefer to avoid alcohol, you can substitute additional chicken broth.
  • Dry Italian Seasoning (1 teaspoon): This reinforces the Italian flavor profile established in the meatballs, ensuring a cohesive and harmonious taste throughout the soup.
  • Ground Pepper (¼ teaspoon): Adds a touch of subtle heat and complexity to the broth, balancing the other flavors.
  • Cannellini Beans (15 oz can, rinsed and drained): Cannellini beans, also known as white kidney beans, add creaminess, fiber, and protein to the soup. Rinsing and draining the beans removes excess sodium and starch from the canning liquid.
  • Baby Spinach, Washed and Trimmed (6 ounces): Baby spinach adds vibrant color, vitamins, and minerals, particularly iron. It wilts quickly when added to the hot soup, providing a nutritional boost without overpowering the other flavors.
Topping (Optional):
  • Grated Parmesan Cheese (8 tablespoons): Grated Parmesan cheese adds a salty, nutty, and umami flavor as a final touch. It provides a pleasant textural contrast to the smooth soup and adds a layer of richness.

How to Make Easy Skinny Italian Wedding Soup: A Healthy & Delicious Recipe (Freezer-Friendly!)

Step-by-Step Instructions:
  1. Preheat Oven and Prepare Baking Sheet: Begin by preheating your oven to 350 degrees Fahrenheit (175 degrees Celsius). This ensures the oven is at the correct temperature when the meatballs are ready to bake. Line a baking pan with parchment paper or aluminum foil. If using foil, lightly coat it with cooking spray to prevent the meatballs from sticking. Parchment paper is generally preferred for its non-stick properties and ease of cleanup.
  2. Make the Meatballs: In a medium-sized bowl, combine ½ pound of extra lean ground beef or turkey (for an even leaner option), ½ cup of shredded or minced onion, ¼ cup of Panko or regular bread crumbs, 1 teaspoon of minced garlic, 1 large egg, ¼ teaspoon of salt, and ½ teaspoon of fresh ground pepper. Use a fork to gently combine all the ingredients. Overmixing can result in tough meatballs, so handle the mixture with care.
  3. Shape the Meatballs: Using a teaspoon, small scoop, or melon baller, shape the meat mixture into 1-inch meatballs. This size ensures they cook evenly and are easy to eat in the soup. Place the formed meatballs onto the prepared baking sheet. They don’t have to be perfectly round; slightly irregular shapes are perfectly fine.
  4. Bake the Meatballs: Place the baking sheet with the meatballs in the preheated oven and bake for 20 minutes, or until the meatballs are cooked through and lightly browned. The internal temperature of the meatballs should reach 160°F (71°C). Baking the meatballs is a healthier alternative to frying, as it reduces the amount of added fat. Once cooked, remove the baking sheet from the oven and set the meatballs aside.
  5. Sauté the Vegetables: While the meatballs are baking, begin preparing the soup. Heat 1 teaspoon of olive oil in a large pot or Dutch oven over medium-low heat. Add 1 cup of minced onions, 1 cup of diced carrots, and 1 cup of diced celery to the pot. Sauté the vegetables for 5 to 6 minutes, stirring occasionally, until they begin to soften. This process, known as "sweating" the vegetables, releases their flavors and creates a flavorful base for the soup.
  6. Build the Broth: Add 10 cups of reduced-sodium chicken broth, ½ cup of white wine (optional, can substitute more broth), 1 teaspoon of dried Italian seasoning, and ¼ teaspoon of ground pepper to the pot with the sautéed vegetables. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let the soup simmer for 6 minutes. Simmering allows the flavors to meld and develop.
  7. Combine Meatballs, Beans, and Spinach: Add the baked meatballs and one 15-ounce can of cannellini beans (rinsed and drained) to the simmering soup. Simmer for an additional 2 minutes to heat the meatballs and beans through. Then, stir in 6 ounces of washed and trimmed baby spinach. Cook for about 1 minute, or until the spinach is wilted. The spinach will wilt quickly in the hot soup, adding vibrant color and nutrients.
  8. Season and Serve: Taste the soup and add a little more black pepper, if desired, to taste. Ladle the hot soup into bowls and sprinkle each serving with 1 tablespoon of grated Parmesan cheese, if desired, for an extra touch of flavor and richness.
  9. Freezing Instructions (Optional): This soup freezes exceptionally well, making it perfect for meal prepping. Allow the soup to cool completely before transferring it to freezer-safe containers or bags. Label and date the containers. The soup can be stored in the freezer for up to 3 months. To reheat, thaw the soup overnight in the refrigerator and then reheat it gently on the stovetop or in the microwave.
This Easy Skinny Italian Wedding Soup is a delicious, healthy, and convenient meal option. With its flavorful broth, tender meatballs, and nutritious vegetables, it’s sure to become a family favorite. And with its freezer-friendly nature, you can always have a comforting bowl of soup on hand.

Helpful Tips About this Recipe

Serves 8 main course servings (1½ cups each)

Food Facts

The history of this Italian recipe originated in Spain where the heavier version contains more meats. It wasn’t until pasta became more affordable that it was added to Italian Wedding Soup. It’s popular in the United States, especially Youngstown, Ohio, and Pittsburgh, Pennsylvania, where it’s a staple in many local restaurants.

Healthy Benefits

Egg-Land Best eggs are better for you than regular eggs. They contain more vitamin E, 100 mg of Omega 3 and 25% less saturated fat than regular eggs. You’ll find them in most supermarkets.
Extra-lean ground beef is a terrific, healthy choice. I used Trader Joe’s 96/4. It has 130 calories and 4 grams of fat for 4 ounces. Most supermarkets sell extra lean ground beef.

Shopping Tips

Cannellini beans are white Italian kidney beans. If you can’t find them you can use either great northern beans or navy beans.

Prep Tips

The meatballs can be prepped in advance and stored in the refrigerator until ready to bake. Or, they can also be baked in advance and added to the soup the next day, if desired.

WW Freestyle SmartPoints
1-Blue
WW
SmartPoints 4-Green
SKINNY FACTS: for 1½ cup serving (w/out cheese topping)
202 calories, 3g fat, 1g sat. fat, 18g protein, 28g carbs, 9g fiber, 945mg sodium, 5g sugar
FACTS: for Freestyle SmartPoints
53 calories, 1g sat. fat, 5g protein, 0g sugar

 

Skinny Italian Wedding Soup

Easy Skinny Italian Wedding Soup: Low-Fat and So Yummy!

5 from 1 vote
Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 15 minutes
Course Appetizer, Main Course, Side Dish, Soup
Cuisine American, Italian
Servings 8
Calories 202 kcal

Ingredients
  

Ingredients for Meatballs:

  • ½ pound extra lean ground beef or turkey, see healthy benefits
  • ¼ cup Panko crumbs or bread crumbs
  • ½ cup onion, shredded or minced (about 1 small onion)
  • 1 egg, I like Egg-land’s Best, see healthy benefits
  • 2 teaspoons dried Italian seasoning
  • 1 teaspoon garlic, minced
  • ½ teaspoon fresh ground pepper
  • ¼ teaspoon salt

Ingredients for Soup:

  • 1 teaspoon olive oil
  • 1 cup onions, minced
  • 1 cup carrots, diced
  • 1 cup celery, diced
  • 10 cups Swanson’s reduced-sodium chicken broth or your favorite
  • ½ cup white wine
  • 1 teaspoon dry Italian seasonings
  • ¼ teaspoon ground pepper
  • 1   (15 oz) can cannellini beans (white kidney beans) rinsed and drained, see shopping tips
  • 6 ounces baby spinach, washed and trimmed

Ingredients for Topping: Optional

  • 8 tablespoons Parmesan cheese, grated

Instructions
 

  • Preheat oven to 350 degrees. Line a baking pan with parchment paper or foil. If using foil, coat with cooking spray.
  • To make the meatballs: Place beef, onions, bread crumbs, garlic, egg, ¼ teaspoon salt, and ½  teaspoon pepper in a bowl and combine gently with a fork. With a teaspoon, small scoop or melon baller, shape into 1-inch meatballs, and drop onto a baking sheet lined with parchment paper or foil. They don’t have to be perfectly round. Bake for 20 minutes, until cooked through and lightly browned. Set aside.
  • In the meantime, for the soup, heat the olive oil over medium-low heat in a large pot. Add the onions, carrots, celery, and sauté until softened, 5 to 6 minutes, stirring occasionally. Add chicken broth, wine, Italian seasoning, and pepper. Bring to a boil, turn heat down to a simmer and cook for 6 minutes.  Add the beans and meatballs. Simmer for 2 minutes.  Stir in spinach and cook for about 1 minute, until spinach is wilted.  Add a little more black pepper, if desired, to taste.
  • Ladle into soup bowls and sprinkle each serving with 1 tablespoon grated Parmesan cheese, if desired.
  • This soup freezes great!

Nutrition

Serving: 1.5cupsCalories: 202kcalCarbohydrates: 28gProtein: 18gFat: 3gSaturated Fat: 1gSodium: 945mgFiber: 9gSugar: 5gBlue Smart Points: 1Green Smart Points: 4Plus Points: 5
Tried this recipe?Let me know how it was!

2 Comments

  1. Do you mean 2 cups of broth or 20 ounces of broth? Surely this recipe does not call for 20 cups of broth

  2. This soup calls for 10 cups Swanson’s reduced-sodium chicken broth or your favorite. Y
    ou can buyh a 48 oz container plujs a 32 oz container of broth. Swanson’s makes both sizes.
    Enjoy!
    My best,
    Nancy

5 from 1 vote (1 rating without comment)

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