34 Healthy Fall Soup Recipes

As the autumn chill sets in, there’s no better way to warm up than with a bowl of nourishing soup. To get you started, we’re sharing a collection of 27 healthy fall soup recipes that will delight your taste buds and support your wellness goals.

With fall comes a season of cozy comfort foods, and what’s more comforting than a steaming hot bowl of soup? But let’s be real – many soups can masquerade as healthy at first glance, only to reveal their true, calorie-laden nature upon closer inspection.

Easy Ginger Spinach Soup


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As the world becomes increasingly health-conscious, many individuals are turning to plant-based diets for a wealth of benefits. Not only can a plant-based lifestyle significantly reduce one’s environmental footprint, but it also boasts numerous health advantages. However, navigating the complex world of plant-based cuisine can be overwhelming, particularly when recipes call for an array of ingredients.Enter this Easy Ginger Spinach Soup, a game-changer in the realm of simplicity and flavor. With a mere 7 ingredients (excluding salt), this recipe simplifies the process of incorporating more plant-based meals into your diet. The ginger adds a delightful kick, while garlic and onion powder contribute a savory depth. Meanwhile, coconut milk lends a rich, creamy texture that will leave you craving more.But beyond its delectable taste, this soup is also an excellent source of essential nutrients. It’s packed with potassium, which plays a crucial role in maintaining healthy blood pressure. Additionally, it’s replete with Vitamins A and C, vital components of a robust immune system.To achieve the silky smooth consistency that will leave you wanting more, it’s essential to blend this soup thoroughly. To avoid any mishaps, refrain from using your standard blender and instead opt for an immersion blender – a wise precaution to take when working with hot liquids.Per serving, this delightful dish offers:Calories: 201Fats: 13gProtein: 7gCarbs: 19gFiber: 5gSugar: 10g

Peanut Butter Kabocha Squash Soup


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Indulge in the rich flavors of this plant-based soup, requiring only 5 minutes of prep time before simmering away. The velvety texture is courtesy of the Kabocha Squash, which not only adds natural sweetness but also a boost of beta-carotene to combat free radicals and folate for DNA building. Meanwhile, the peanut butter contributes creaminess and an extra dose of protein. With its impressive nutritional profile, this soup is a guilt-free pleasure. Per serving, you can expect 218 calories, 9g of fat, 6g of protein, 30g of carbs, 5g of fiber, and 6g of sugar. Experience more satisfying college dinners like this one here.

Roasted Pumpkin Soup


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As the fall season sets in, Halloween festivities and pumpkin carving become a staple of autumnal fun. But what to do with all that leftover pumpkin flesh? Transform it into a deliciously creamy Pumpkin Soup! The key to this recipe’s rich flavor lies in the aromatic vegetables added to balance out the natural blandness of the pumpkin. A dash of chicken stock further enhances the depth of flavors, making for a truly satisfying soup. For those concerned about sodium levels, using unsalted chicken stock can be a game-changer – with 65% less sodium than regular stock and the added bonus of being gluten-free. Per serving, this recipe boasts: 177 calories, 13.5g fats, 8.8g protein, 4.5g carbs, 0.5g fiber, and 2.4g sugar.

Sriracha Butternut Squash Amaranth Soup


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If you’re a fan of spicy soups, you’ll absolutely love this Sriracha Butternut Squash Amaranth Soup. The combination of sriracha’s bold kick and the sweetness of roasted butternut squash creates a delightful harmony of flavors. The creamy texture comes from unsweetened coconut milk, while fresh herbs add an extra layer of depth to each spoonful.

What’s particularly impressive about this soup is its nutritional profile – one serving packs 12 grams of protein, equivalent to the protein content of two large hard-boiled eggs. This makes it a very filling and satisfying option.

The secret ingredient behind this soup’s high protein count is amaranth, which not only provides a boost of protein but also fiber, manganese, magnesium, and phosphorus. These essential minerals support bone health, making this soup a great choice for anyone looking to strengthen their skeletal system.

As an added bonus, the recipe is gluten-free, making it accessible to those with dietary restrictions. If you’re interested in incorporating more amaranth into your diet, you can find it at most health food stores or online retailers.

Roasted Kabocha Squash Soup


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Indulge in the comforting warmth of this Roasted Kabocha Squash Soup, a Paleo-friendly masterpiece that harmoniously balances sweet and savory flavors. The star-studded cast of cinnamon, nutmeg, ginger, apples, shallots, and leeks work together to create a symphony of tastes, with each note playing its part without overpowering the others. To maintain its creamy texture, full-fat coconut milk is added, providing not only richness but also a boost of essential minerals like magnesium, manganese, and iron, as well as selenium’s powerful antioxidant properties. When selecting coconut milk, be sure to choose a brand that uses BPA-free cans and contains only water and coconut milk. Per serving, this soup yields a nutritional profile of 132 calories, 6g fat, 2g protein, 18g carbohydrates, 2g fiber, and 5g sugar.

Butternut Squash Soup with Toasted Cashews


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As the fall season approaches, many of us are looking forward to Thanksgiving gatherings with family and friends. For those who will be hosting a dinner party, it’s essential to impress your guests with a delicious and memorable dish. One such option is this chef-inspired soup that boasts an exquisite presentation and flavor profile reminiscent of fine dining. The harmonious balance of garlic, shallots, nutmeg, and raw cashews creates a savory and creamy experience that will leave your guests in awe. What’s more, the recipe itself is surprisingly easy to execute, making it a winning combination for any host. Nutritionally, each serving packs 145 calories, with a breakdown of 10g fats, 2g protein, 13g carbohydrates, 2g fiber, and 2g sugar.

Sweet Potato Cauliflower Soup


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Is your struggle to get kids to eat their veggies a daily challenge? Introduce them to this cleverly crafted soup that’s not only delicious but also packed with nutrients. The best part? Your little ones won’t even notice the two hidden veggies – sweet potatoes and cauliflower!

The immersion blender is the key to blending these nutritious ingredients into a smooth, creamy texture. But what makes it so special are the benefits they provide.
Sweet potatoes are an excellent source of beta carotene, which supports healthy vision and manganese that helps build strong bones.
Cauliflower, on the other hand, is rich in Vitamin K, essential for blood clotting after a minor injury. It’s also a great source of choline, which plays a crucial role in building DNA.

Per serving, this recipe boasts an impressive nutritional profile:

* Calories: 310
* Fats: 7g
* Protein: 10g
* Carbs: 54g
* Fiber: 14g
* Sugar: 17g

Lentil Rice Soup


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As the seasons change and summer’s warmth gives way to fall’s crispness, many of us find ourselves craving a more sluggish pace. However, it’s precisely during this time that our bodies need the most attention. To counteract the inevitable slowdown, I recommend finding an outdoor activity or hitting the gym with renewed enthusiasm. The post-workout hunger that follows is the perfect opportunity to refuel with a nutrient-dense meal, like this Lentil Soup. Rich in protein, the soup not only helps to keep you feeling full but also supports muscle recovery. And let’s be honest – the combination of coconut aminos and brown rice is a match made in culinary heaven. The umami flavor of the former and the pleasant texture of the latter create a truly delightful dining experience. But Lentil Soup’s benefits extend far beyond its taste. These tiny, nutritious legumes are also packed with polyphenols, which have anti-inflammatory properties and can even protect brain health. Additionally, lentils are an excellent source of bone-building minerals like manganese and phosphorus. While the recipe does require some upfront time investment, don’t be deterred – most of that time is spent hands-off, allowing you to focus on other pursuits. Per serving, this Lentil Soup boasts a nutritional profile that’s hard to beat: 336 calories, 6g fat, 13g protein, 56g carbs, 16g fiber, and 11g sugar.

Curried Butternut Squash Soup


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Looking for a cost-effective meal that’s packed with nutrients and flavor? Look no further than this Curried Butternut Squash Soup. This recipe is a game-changer because it uses common pantry staples, making it an affordable option. The real magic happens when you add aromatic spices like curry powder and cumin, which will leave your taste buds singing.

But what really sets this soup apart is the star of the show: butternut squash. Not only does it provide a delicious base for the dish, but it’s also a nutritional powerhouse. Butternut squash is an excellent source of several B vitamins, which are essential for brain function and overall health. Additionally, it contains bone-building minerals like magnesium and manganese, making it a great choice for those looking to support their skeletal system.

And the best part? This soup is not only good for you, but also relatively low in calories and rich in fiber, which can help with weight loss efforts. With just 166 calories per serving, this recipe is a guilt-free option that’s sure to please even the pickiest of eaters.

Per Serving:
Calories: 166
Fats: 2g
Protein: 6g
Carbs: 37g
Fiber: 10g
Sugar: 11g
Recipe:

Instant Pot Sweet Potato Soup


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Transforming a gathering into an unforgettable experience? Instant Pot Sweet Potato Soup is the answer. This recipe serves seven people and boasts an impressive balance of flavors, courtesy of the nutmeg, cinnamon, and ginger that add warmth, while the orange juice’s acidity harmonizes with the creaminess. The carrots, celery, and sweet potatoes contribute a natural sweetness, making this soup a true delight. What sets it apart is its lightning-fast preparation time: merely 21 minutes from start to finish, yet it tastes like it’s been simmering for hours – all thanks to the Instant Pot’s magic. Moreover, using an Instant Pot can be a game-changer in terms of both time and finances, as you’ll find yourself cooking dry beans and cheaper cuts of meat with ease. If you’re looking to join the Instant Pot family, you can acquire one at a reasonable price. Per serving, this soup boasts: 123 calories, 1g fat, 5g protein, 24g carbs, 4g fiber, and 12g sugar.

Chicken, Carrot & Coconut Curry


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Got a surplus of cooked chicken on your hands? Turn it into a mouth-watering Curry that will tantalize your taste buds and provide a nutritional boost. This creamy, sweet, and savory dish is a perfect blend of flavors, with the red curry paste adding just the right amount of heat. You’ll be surprised by how quickly you devour this meal – literally licking the bowl clean! But don’t worry about the calories; one serving provides an impressive 189% of your daily Vitamin A needs, making it a nutrient-dense choice. Iron and Vitamin C are also packed in, making this dish a great way to replenish essential nutrients. Don’t have cooked chicken on hand? No problem – simply grab a store-bought rotisserie chicken and get cooking. Here’s the recipe: [insert recipe details]

Instant Pot Turkey Soup


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Looking for a speedy dinner solution? Look no further than this Instant Pot Turkey Soup, which whips up in under 20 minutes. The preparation time is a mere 5 minutes, followed by a 3-minute cook time and a 10-minute pressure release. Once the process is complete, you’ll be enjoying a deliciously healthy meal featuring tender turkey breast, carrots, and celery in a rich broth. And if you don’t have turkey breasts on hand, feel free to substitute them with chicken breasts for a similar flavor profile. As for nutrition, each serving boasts 108 calories, 2g of fat, 18g of protein, 6g of carbs, 1g of fiber, and 2g of sugar.

Italian Style Sausage & Squash Chilli


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After a long day at work, the last thing you want to do is spend time in the kitchen. That’s where Crockpot recipes like Italian Style Sausage & Squash Chili come into play, allowing you to prep for just 5 minutes before leaving and come home to a delicious, warm meal. This hearty chili is packed with warming spices such as cumin, cinnamon, chili powder, and nutmeg, which not only add flavor but also provide a cozy warmth that’s sure to fill your belly. The addition of juicy Italian sausage and three types of beans makes this dish incredibly filling and satisfying. With cooking time ranging from 4 to 6 hours, it’s perfect for busy days when you won’t be home until later. If needed, the programmable slow cooker allows for hands-off cooking, automatically switching to warm mode once the meal is done to prevent burning. This versatile slow cooker also has a large capacity, capable of feeding more than 10 people. Whether you’re planning a gathering or simply want a comforting meal without spending hours in the kitchen, this recipe is sure to please.

Apple & Sage Butternut Squash Soup


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Looking for a delicious and nutritious soup option that’s not just for meat-lovers? Look no further than this Apple & Sage Butternut Squash Soup. This creamy, soothing blend of fall flavors and aromas is sure to please even the most devoted carnivores. The combination of pumpkin pie spice and fresh ginger adds warmth and depth, while the sweetness of apples and butternut squash provides a delightful contrast. And let’s not forget the silken tofu, which not only adds creaminess but also packs in a significant amount of protein.But what really sets this soup apart is its impressive nutritional profile. Not only is it a good source of protein, but it’s also rich in calcium and magnesium, making it an excellent choice for bone health. And with the added benefits of isoflavones, you can feel good about serving this soup to friends and family.Here are the details: Per serving, this soup contains 228 calories, 8g of fat, 9g of protein, 37g of carbohydrates, 8g of fiber, and 13g of sugar.

Thai Pumpkin Soup


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Ready to shake things up in the world of pumpkin soup? Ditch traditional recipes and try this Thai-inspired twist instead. The combination of red curry paste, coconut milk, and ginger will transport your taste buds to Southeast Asia, while carrots and pumpkin add a burst of freshness and extra nutritional value. In fact, you might just find yourself trading in traditional Pumpkin Soup for this flavorful alternative – we dare you!

Roasted Root Vegetable Soup


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If you’re a fan of root vegetables, you’ll be thrilled with this Roasted Root Vegetable Soup recipe. It’s a nutritional powerhouse that showcases the versatility and flavor of seven different types of root veggies: carrots, butternut squash, potatoes, sweet potatoes, turnips, parsnips, and red onions. This hearty soup is not only delicious, it’s also packed with antioxidants and fiber. In fact, one serving provides over 25% of your daily recommended intake of fiber. Here’s the recipe breakdown: Per Serving: Calories – 201; Fat – 11g; Protein – 2g; Carbohydrates – 26g; Fiber – 7g; Sugar – 7g.

Butternut Squash Sweet Potato Carrot Soup


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Satisfy your sweet tooth while nourishing your body with a delicious and healthy soup recipe. The key to this treat is using naturally sweet vegetables like butternut squash, sweet potatoes, and carrots. To take it to the next level, add a drizzle of maple syrup for an extra boost of flavor. Not only will you be indulging in a tasty meal, but you’ll also be reaping the rewards of a nutrient-rich soup that’s packed with Vitamins A and C, as well as fiber. Per serving, this recipe boasts 148 calories, 5g of fat, 2g of protein, 24g of carbohydrates, 3g of fiber, and 11g of sugar.

Vegan Cauliflower Soup


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Looking for a soup that’s less sweet and more satisfying? This recipe is just what you need. By using mild vegetables like cauliflower and potatoes, the flavor profile is smooth, creamy, and milder than expected. The addition of nutmeg adds a subtle depth, while the vegetable broth provides a rich, savory undertone. If you want to take it up a notch, a squeeze of lemon juice can add a welcome burst of acidity. This recipe is perfect for those who prefer a lighter-tasting soup without sacrificing flavor. Per serving, you can expect: 154 calories, 5.7g fat, 5g protein, 23.4g carbohydrates, and 4.7g fiber, with only 5.2g of sugar.

Turkey Butternut Squash & Lentil Soup


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As the Thanksgiving celebrations come to a close, many of us are left with a bounty of leftover turkey. Rather than letting it go to waste, why not get creative and turn it into a delicious and nutritious meal?Take, for instance, the Turkey Butternut Squash & Lentil Soup. This hearty, chunky soup is packed with protein, thanks to its 19 grams per serving. And yet, it’s also surprisingly refreshing, thanks to the addition of celery, carrots, and butternut squash.So what makes this soup so special? For starters, it’s a great way to repurpose leftover turkey and reduce food waste. But it’s also a fantastic way to get your daily dose of essential vitamins and minerals. And with only 233 calories per serving, you can feel good about indulging in this comforting treat.Here are the key details for this recipe:* Calories: 233* Fats: 6g* Protein: 19g* Carbs: 28g* Fiber: 11g* Sugar: 3gThe rest is simple. Just combine your leftover turkey with some sautéed onions, garlic, and celery, then add in your lentils, butternut squash, and chicken broth. Simmer until the flavors have melded together and the vegetables are tender, then serve hot and enjoy.

Sausage Kale Soup with Sweet Potatoes


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Are you tired of cooking for picky eaters in your family? Worry no more! This hearty soup recipe is sure to please even the most discerning palates. The savory sausage adds a rich flavor, while the carrots and sweet potatoes bring a welcome sweetness to balance out the earthiness of the kale. And let’s not forget the fire-roasted diced tomatoes – they add a depth of flavor that will leave you wanting more. With its impressive nutritional profile, this soup is also a great option for those looking to fuel their bodies with wholesome ingredients. Per serving, you can expect: Calories: 192.4g, Fats: 7.3g, Protein: 8.9g, Carbs: 22.1g, Fiber: 4.5g, Sugar: 6.7g.

Thai Pumpkin & Red Lentil Soup


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Craving the convenience of Thai takeout? You’re in luck because this Thai Pumpkin & Red Lentil Soup is a game-changer. Not only does it take just 10 minutes to prepare, but it’s also a healthier alternative that’s packed with vitamins, minerals, and fiber.

The best part? This soup is infused with the bold flavors of Thailand, thanks to the addition of fresh ginger, coriander, Thai red curry paste, and creamy coconut milk. Your taste buds will do the happy dance, and your body will thank you too.

This nutrient-dense dish is a powerhouse of health benefits, providing vitamins A and C, potassium, iron, and almost 50% of your daily fiber needs. That’s a whole lot of goodness in one bowl!

Per serving, you can expect:
Calories: 365
Fats: 17g
Protein: 14g
Carbs: 42g
Fiber: 12g
Sugar: 11g

Creamy Coconut Delicata Squash Soup


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Indulge in this protein-packed vegan soup that’s sure to leave you feeling full and satisfied. With an impressive 37 grams of protein per serving, it’s a game-changer for those looking to skip the eggs or opt for a plant-based option. To put it into perspective, that’s equivalent to six hard-boiled eggs – talk about a protein boost! But don’t worry, this soup isn’t just about the numbers; it’s also creamy, aromatic, and has a subtle sweetness. The addition of chopped peanuts adds a delightful crunch and complements the flavors perfectly. Nutrition information per serving: Calories 529, Fats 34g, Protein 37g, Carbs 22g, Fiber 7g, Sugar 8g.

Turkey Lentil Soup


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If you’re looking to repurpose leftover turkey, look no further than this hearty Turkey Lentil Soup. This comforting dish is perfect for a chilly fall evening, with its chunky texture and rich flavors. The marjoram adds an earthy depth, while the balsamic vinegar provides a tangy contrast. Meanwhile, the bay leaves contribute to the overall complexity of the soup’s flavor profile. And the best part? It freezes beautifully for up to three months, allowing you to enjoy the taste of turkey long after the holidays have passed. With its nutritious balance of protein, fiber, and complex carbohydrates, this recipe is a great way to use up those leftovers and fuel your body at the same time.
Per serving, this soup boasts 259 calories, with 8g of fat, 22g of protein, 23g of carbohydrates, and 3g of fiber. Sugar content is relatively low at 8g per serving. Check out more nutritious recipe options in our archives.

Rice, Lentil & Butternut Squash Soup


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Indulge in the delightful fusion of flavors and textures in this Rice, Lentil & Butternut Squash Soup. This comforting bowl is packed with nutrients and offers a perfect balance of earthy sweetness from the butternut squash, tanginess from the diced tomatoes, and creaminess from the lentils. The added freshness of spinach brings a welcome burst of vibrancy to each spoonful.

Not only does the spinach add a pop of color, but it also contributes to the dish’s impressive nutritional profile. Rich in Vitamin K, lutein, and calcium, this superfood is an excellent addition to your meal. And if you don’t have spinach on hand, feel free to substitute with arugula, chard, or kale – each will bring its own unique character to the table.

Per serving, this recipe offers:
Calories: 212
Fats: 9g
Protein: 6g
Carbs: 30g
Fiber: 10g
Sugar: 9g

Vegan Pumpkin Soup


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Craving a light and satisfying dinner option that just happens to be vegan? Look no further than this delicious Pumpkin Soup recipe. With an impressive 119 calories per serving, you can indulge guilt-free without worrying about blowing your diet. The perfect blend of smoky paprika for added depth and spicy ginger for an extra kick makes this dish a true delight. Who knew that reducing calorie intake could be so flavorful? Here’s the breakdown: each serving contains only 119 calories, with 2g of fat, 3g of protein, 25g of carbs, 3g of fiber, and 11g of sugar.

Vegan Carrot & Lentil Soup with Coriander


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Indulge in a creamy and nutritious vegan soup that’s as delicious as it is good for you. The harmonious blend of onion, garlic, and celery creates a savory base, while the sweetness of carrots adds depth to this luxurious dish. Coconut milk takes the flavor to the next level. But what truly sets this soup apart is its impressive nutritional profile. A single serving delivers an impressive 60% of your daily fiber needs, making it an excellent choice for those looking to support digestive health and maintain a healthy weight. Per serving, you can expect: Calories: 316; Fats: 10g; Protein: 18g; Carbs: 42g; Fiber: 15g; Sugar: 8g.

Hearty Carrot & Courgette Soup with Paprika


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For those who prefer a hearty, meat-based soup, this recipe is a great option. The smoky flavor of the pan-fried chorizo pairs perfectly with the lightness of the vegetables. If you’re looking for a vegetarian alternative, simply omit the chorizo and add black beans instead. This modification will not only cater to veggie lovers in your household but also provide an additional 6g of protein per serving.Per Serving (with chorizo):Calories: 125Fats: 5gProtein: 6gCarbs: 16gFiber: 5gSugar: 7gPer Serving (with black beans):Calories: [insert calories with black beans]Fats: [insert fats with black beans]Protein: [insert protein with black beans]Carbs: [insert carbs with black beans]Fiber: [insert fiber with black beans]Sugar: [insert sugar with black beans]Recipe:

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