Struggling to get your kids to eat their veggies? According to research, when kids eat more vegetable soup, they eat more veggies and naturally cut back on heavier, energy-rich foods. In addition, soups, with their high water content, can contribute meaningfully to hydration, which is crucial since many children don't meet recommended fluid intake levels. In short, soups are comforting, nourishing, and a smart choice for growing kids.

Want to know why soup deserves a spot on your family’s weekly menu and which ingredients to always keep on hand? Read on for everything you need to know.

Stir Up Healthy Habits With Expert Guide

If your child thinks soup only comes in a can, Healthy Parents, Healthy Kids by Dr Nick Fuller shows how easy it is to make nourishing, veggie-packed soups that even fussy eaters will love. With simple, science-backed strategies to expand kids’ palates, this guide turns mealtime battles into slurp-worthy wins.

Grab your copy of Healthy Parents, Healthy Kids today and start filling those bowls and bellies with goodness.

Why Serve Soup to Kids?

Soup might look simple, but it checks so many boxes when it comes to kids’ health and mealtime ease. Let’s break down the biggest reasons why serving soup is a parenting win.

Easy to eat and digest 

Soup is smooth, spoon-friendly and gentle on little tummies, especially great when kids are under the weather. Pureed or soft textures mean less chewing and easier digestion, making soup a top pick for picky eaters or recovering kiddos. Parents often report their children gobble up soup even when solid foods are off the table.

Full of nutrients

A good pot of soup is packed with nutrients: colourful veggies, wholesome proteins, and sometimes grains too. Epidemiological research in adults has shown that regular soup consumption is linked to improved diet quality, including higher intake of dietary fibre, protein, complex carbohydrates, and key vitamins and minerals, while reducing overall dietary energy density. 

While these studies were conducted in adults, the principle applies just as well to children. Soups offer a simple and tasty way to deliver a broad spectrum of nutrients in a parent- and kid-approved format.

Helps with hydration

With around 90% water content, soups are a sneaky way to boost fluid intake, especially on busy or sick days when sipping water alone might not cut it. Given that many children worldwide fall short of hydration goals, soups are a clever, tasty hydration hack. And when dehydration is a risk, say, after vomiting or diarrhoea, hydrating soups (like broths) can feel soothing and replenishing.

Great for cold or sick days

Nothing says ‘feel better soon’ like a warm bowl of soup. The steam helps clear stuffy noses, the warmth comforts a sore throat, and the nutrients help the body fight off bugs.Its easy-on-the-tummy nature also means it’s often one of the first things kids will take in when feeling unwell.

Easy to sneak in veggies

Blending those leafy greens or sneaky squash into broth means you can hide the healthy stuff in plain sight. Even the most vegetable-averse kiddos are usually happy to drink up a tasty, well-seasoned soup without turning a hair. It's a stealthy but savvy way to boost veggie intake over meals and snacks.

Want more sneaky, healthy ideas your kids will actually enjoy? Check out Top Hidden Vegetable Recipes for Picky Eaters for clever tricks like broccoli-blended mac & cheese, and so much more!

Soup Staples to Keep on Hand

When it comes to whipping up quick, kid-friendly soups, having the right staples on hand makes all the difference. A well-stocked pantry means you can pull together a nourishing bowl in minutes, even on the busiest days. These basics will set you up for soup success:

Basic broth (chicken, veggie, or bone broth)

Always have a stash of good-quality broth on hand. Chicken, veggie or bone broth makes a fantastic soup base and adds umami flavour with minimal effort. They're perfect for thinning purées or loading with quick-cook add-ins like noodles or rice. Keep a few boxes or jars stocked so you can whip up a comforting bowl in no time.

Soft vegetables (carrot, peas, corn, potatoes)

Soft veggies like carrot, peas, corn and diced potatoes are kitchen MVPs for kid-friendly soups. They soften up quickly, offer bright colours that attract young eaters, and pack in fibre and vitamins. Bonus: they are easy to freeze and cook, so you can stash extras for even faster meal prep next time.

Not sure which veggies deserve a spot in your trolley? This quick guide will show you the kid-friendly winners.

Grains and pasta (rice, noodles, alphabet pasta)

Tossing in grains or pastas, such as rice, little noodles or alphabet shapes, adds fun and substance to soups. They make bites more filling and kid-appealing (hello ABC-shaped drama!). Plus, they stretch a pot of soup into more servings — a win for your pantry and your schedule.

Proteins (chicken, lentils, beans)

Adding a protein like shredded chicken, lentils, or beans turns your soup from starter to substantial. These ingredients build satiety and supply important amino acids for growth. Legumes like beans and lentils are especially hearty, cost-effective, and keep well refrigerated. They’re a simple way to add a quick protein boost.

Herbs for flavour (parsley, basil, not spicy ones)

Sprinkle in mild, fresh herbs like parsley or basil to elevate flavour without heat, perfect for sensitive young palates. They add a fresh, garden-to-bowl vibe that can turn plain soup into something playful and fragrant. Avoid spicy herbs, which can overwhelm or put off little taste buds.

6 Kid-Friendly Soup Recipes You Must Try

Now that you know why soup is such a win for kids, let’s put it into action with recipes the whole family will love. These soup recipes are warm, nourishing, and designed with little taste buds in mind.

Chicken Noodle Soup

This recipe is inspired by MasterChef Steph De Sousa’s Poached Chicken with Cinnamon, and it’s the perfect way to turn that homemade stock (and tender chicken) into a kid-friendly soup. It’s cosy, nourishing, and just the thing to warm little bellies on chilly days.

Type: Chicken, Lactose Free

Serves 6

Prep Time: 5 minutes 

Cooking Time: 20 minutes

Ingredients

• 1 pot of chicken stock (leftover from MasterChef Steph De Sousa’s Poached Chicken with Cinnamon)
• 400g thin egg noodles
• ½ poached chicken, sliced
• 1 bunch Bok choy
• Spring onions, thinly sliced, to serve
• Chili flakes, to serve

Recipe

1. If you are using the leftover chicken stock from MasterChef Steph De Sousa’s Poached Chicken with Cinnamon, strain the stock into a large pot.  

2.  Place the pot onto the stove and bring to the boil. 

3. Add in the egg noodles and reduce the heat to medium. After a couple of minutes, add in the bok choy. 

4. Once the noodles are cooked through, remove the soup from the heat. 

5. Divide the soup amongst serving bowls.

6. Top each bowl with pieces of the poached chicken. Sprinkle with spring onions and chili flakes.

7. Serve immediately and enjoy.

Tomato Soup

This classic gets a kid-friendly twist — creamy, cosy, and full of goodness thanks to the sneaky addition of potato. It’s quick to whip up, extra comforting on cool days, and the perfect way to get kids happily sipping their veggies.

Type: Vegetarian, Vegan, Gluten Free, Lactose Free, Winter Warmer

Serves 4

Prep Time: 10 minutes

Cooking Time: 35 minutes 

Ingredients

• 1kg Roma tomatoes, halved
• 3 tablespoons olive oil
• 2 garlic cloves, crushed
• 1 brown onion, chopped
• 2 medium potatoes, chopped
• 3 tablespoons tomato paste
• 2 cups vegetable stock
• 1 cup water

Recipe

1. Preheat the oven to 200°C. Line a baking tray with baking paper.

2. Place the tomatoes onto the baking tray, and drizzle with one tablespoon of the olive oil. Place into the oven for 20-25 minutes until softened.

3. Meanwhile, heat a large saucepan over medium to high heat. Add in the remaining 2 tablespoons of olive oil. 

4. Add the garlic and onion to the saucepan and cook for 2-3 minutes. Add in the potatoes and continue to cook, stirring occasionally, for 10 minutes. 

5. Add in the tomato paste, vegetable stock and water. Stir to combine and bring to the boil. 

6. Once the soup has boiled, cover the saucepan with a lid and reduce the heat to low. Continue to simmer the soup for 15 minutes until the potatoes have softened. 

7. Add the roasted tomatoes into the soup. Use a stick blender to blend the soup until smooth. 

8. Transfer the soup to serving bowls. Serve immediately and enjoy!

Greek Lemon Chicken Soup

Bright, zesty, and surprisingly simple, this soup proves that even basic ingredients can make magic. The lemon adds a fresh twist that keeps it light, while the tender chicken makes it hearty enough for hungry little tummies. It’s a fun way to introduce kids to new flavours without overwhelming their taste buds. 

Type: Contains Chicken, Gluten Free, Lactose Free, Winter Warmer

Serves 4

Prep Time: 10 minutes

Cooking Time: 30 minutes 

Ingredients

• 2 litres of water 
• 1 tablespoon vegetable stock powder
• 2 large chicken breasts
• 1 bunch dill, stems and leaves finely chopped, plus extra to serve
• 2 lemons, zested and juiced
• ½ cup medium grain white rice
• 2 eggs

Recipe

1. Add the water and vegetable stock powder to a large saucepan over high heat. 

2. To the saucepan, add the chicken breasts, dill, and lemon zest. Cover the saucepan with a lid and bring to the boil. 

3. Once the soup is boiling, reduce the heat to low. Add in the rice, then simmer for 15 minutes. 

4. Remove the chicken breasts from the soup, and then allow the soup to continue simmering over a very low heat.

5. Use a pair of tongs to hold the chicken as it will be hot. Slice/shred the chicken into bite-sized pieces and set aside. 

6. Add the juice of 2 lemons to a mixing bowl along with the 2 eggs. Whisk well to combine. Whilst you continue to whisk, use a ladle to slowly pour some of the hot soup into the egg mixture. Add in one more ladle full and whisk until combined. 

7. Transfer the egg soup mixture back into the large saucepan containing the remainder of the soup. Whisk gently to combine. The soup should now look creamy. 

8. Transfer the chicken back into the soup. Continue to simmer for a further few minutes until heated through. Remove from the heat. 

9. Divide the soup between serving bowls. Sprinkle with the extra reserved dill leaves. Serve immediately and enjoy!

Butternut Pumpkin Soup

Sweet, creamy, and naturally kid-approved, this butternut pumpkin soup is like sunshine in a bowl. It’s perfect for chilly days, easy to batch-cook, and a lifesaver for busy weeknights when you need a ready-to-go meal. Pair it with crispy wholemeal toast, and you’ve got a wholesome combo. Little ones will happily dunk and munch.

Type: Vegetarian, Gluten Free

Serves 6

Prep Time: 10 minutes

Cooking Time: 25-30 minutes

Ingredients

• 1 tablespoon olive oil
• 1 garlic clove, crushed
• 1 onion, diced
• 1 large butternut pumpkin, approximately 1kg, peeled and diced
• 3 small slices fresh turmeric (skin on), or 1 teaspoon dried turmeric
• 1 teaspoon cumin
• 1 litre vegetable stock
• Cracked black pepper
• Greek yoghurt to serve, if desired

Recipe

1. Heat a large pot over medium heat. Add the olive oil, garlic and onion. Cook for 5-10 minutes until softened. 

2. Add the chopped pumpkin to the pot along with the turmeric and cumin. Stir to combine and cook for a couple of minutes. Pour over the vegetable stock and turn up the heat to bring to the boil. 

3. Reduce the heat and allow the soup to simmer for 15 minutes or until the pumpkin is tender and falling apart when stirred.  

4. Remove the soup from the heat and use a stick blender to blend the soup until smooth. Alternatively, allow the soup to cool slightly before blending in batches in a blender. 

5. Return the soup to the heat to ensure it is heated through before serving. Divide between serving bowls and top with a dollop of Greek yoghurt and cracked black pepper. Enjoy! 

Pantry Soup

Got a cupboard full of cans? This soup turns those forgotten pantry staples into a warm, tasty meal kids will actually enjoy. It’s super flexible. You can swap, mix, or skip ingredients based on what you have, making it the ultimate no-stress, kid-friendly soup hack for busy days. 

Type: Vegetarian, Vegan, Gluten Free, Lactose Free

Serves 4-6

Prep Time: 5 minutes

Cooking Time: 30 minutes

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 1 garlic clove, crushed
• 1 large carrot, diced
• 1 teaspoon dried oregano
• 1 tablespoon tomato paste
• 1x 400g tin tomatoes
• 1L vegetable stock
• 1x 400g tin chickpeas, drained and rinsed
• 1x 400g tin lentils, drained and rinsed
• Chopped parsley, fresh or dried
• Cracked black pepper

Recipe

1. Heat a large saucepan or pot over low to medium heat. Add the olive oil, onion and garlic and sauté for 5 minutes until softened. Stir in the carrot and oregano and cook for a further 5 minutes. 

2. Add the tomato paste and tin tomatoes and stir through. Add the vegetable stock and bring soup to the boil. Reduce the heat and simmer for 10-15 minutes. 

3. Add in the chickpeas and lentils and stir through the soup. Cook for a further 5-10 minutes until heated through. Stir through the chopped parsley and black pepper. 

4. Serve and enjoy!

Leek and Potato Soup

Creamy, cosy, and boosted with a hint of fennel, this leek and potato soup is simple but full of flavour. It’s perfect for batch cooking, so you’ve always got a wholesome, kid-friendly meal ready to go in the fridge or freezer. Want to make it heartier? Toss in some chunks of mild white fish at the end for extra protein power. 

Type: Vegetarian, Gluten Free

Serves 4

Prep Time: 5 minutes

Cooking Time: 25-30 minutes

Ingredients

• 1 tablespoon olive oil
• 1 large leek, thinly sliced
• 1 large bulb of fennel, chopped
• 1L vegetable stock
• 4 large potatoes, peeled and chopped
• 1 tablespoon parsley
• 100ml milk
• Cracked black pepper

Recipe

1. Heat a large saucepan or pot over medium heat. Add the olive oil, leek and fennel. Reduce heat to low and cook for 10 minutes until softened, stirring occasionally. 

2. Pour in the vegetable stock and add the potatoes. Increase the heat to medium and bring the soup to a simmer for 15-20 minutes until the potatoes are softened. 

3. Remove approximately half of the soup and add to a blender with the parsley, then blend until smooth. Pour this back into the pot with the remaining soup. Add in the milk and simmer for a couple more minutes.  

4. Serve the soup with cracked black pepper and a sprinkle of parsley. Enjoy!

Wrapping Up

Soups aren’t just warm and comforting; they’re a clever way to keep kids nourished, hydrated, and happily eating their veggies without the fuss. From pantry throw-togethers to creamy classics, these recipes prove that a good bowl of soup can be both nutritious and exciting for little taste buds. Whether you’re sneaking in extra greens, making big batches for busy weeks, or serving up a cosy dinner on a chilly night, soup deserves a permanent spot on your family’s menu. So grab that ladle, keep your favourite soup ingredients ready, and get ready to watch your kids slurp up the goodness, one spoonful at a time.

Want even more kid-approved meal inspo? Head over to Feeding Fussy Kids for tried-and-tested recipes and tips that make healthy eating fun for the whole family.

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Meet Dr Nick Fuller

My Story

As a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.

But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.