7 High Protein Fall Soup Recipes Anyone Can Make

As the leaves change and the temperature drops, the craving for comfort food naturally kicks in. However, comfort food does not have to mean heavy carbohydrates or empty calories. A hot bowl of soup can actually be a powerhouse of nutrition if you build it correctly.

This guide focuses on meals that prioritize protein, ensuring you stay full longer while supporting muscle recovery and immune health during the colder months. These recipes are designed for home cooks of all skill levels, using accessible ingredients found in most grocery stores.

Why High Protein Soups Are Essential for Your Autumn Diet

Incorporating high-protein soups into your fall meal rotation is a strategic move for managing appetite and energy levels. Protein has a higher thermic effect than fats or carbs, meaning your body burns more energy digesting it, which keeps you warm and boosts metabolism. Furthermore, adequate protein intake is crucial during flu season to support the production of antibodies and keep your immune system functioning at its peak.

1. Rustic Turkey and White Bean Chili

This is the perfect recipe for using up leftover roast turkey or utilizing lean ground turkey. The combination of poultry and white beans creates a double-hit of protein and fiber, making it incredibly satiating.

Ingredients

• 1 lb (450g) lean ground turkey or cooked shredded turkey breast
• 1 tablespoon olive oil
• 1 large yellow onion, diced
• 3 cloves garlic, minced
• 2 cans (15 oz each) Cannellini beans, rinsed and drained
• 1 can (4 oz) diced green chilies (mild or hot depending on preference)
• 4 cups low-sodium chicken bone broth (bone broth adds extra protein)
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1/2 teaspoon chili powder
• Salt and black pepper to taste
• Optional garnish: Plain Greek yogurt (for creaminess and extra protein)

How to Make

1. Place a large pot or Dutch oven over medium-high heat. Add the olive oil.
2. If using ground turkey, add it to the pot along with the diced onion. Cook until the meat is browned and the onions are translucent, breaking up the meat with a spoon. If using cooked shredded turkey, sauté the onions first until soft, then add the turkey.
3. Stir in the minced garlic, cumin, oregano, and chili powder. Cook for about 1 minute until fragrant.
4. Add the diced green chilies and the drained Cannellini beans.
5. Pour in the chicken bone broth and stir well to combine. Bring the mixture to a boil.
6. Reduce the heat to low and let it simmer uncovered for 20 to 30 minutes. This allows the flavors to meld and the liquid to reduce slightly.
7. Mash a few of the beans against the side of the pot with your spoon if you prefer a thicker consistency.
8. Season with salt and pepper before serving.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	320 kcal
Protein	28g
Carbohydrates	35g
Fat	8g

2. Creamy Chicken and Wild Rice Soup

Most creamy soups rely on heavy cream, which adds calories without nutritional density. This recipe uses a roux and the natural starch from the rice to create a velvety texture without weighing you down.

Ingredients

• 1 lb (450g) boneless, skinless chicken breasts
• 1 cup uncooked wild rice blend
• 1 tablespoon butter or olive oil
• 1 cup carrots, sliced into rounds
• 1 cup celery, diced
• 1 small onion, diced
• 6 cups chicken stock
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 cup whole milk or half-and-half
• 3 tablespoons all-purpose flour

How to Make

1. In a large stockpot, combine the chicken stock, uncooked chicken breasts, wild rice, thyme, and rosemary.
2. Bring to a boil, then reduce heat to a simmer. Cover and cook for 45 minutes or until the rice is tender and the chicken is cooked through.
3. While the rice cooks, heat the butter in a separate skillet over medium heat. Sauté the carrots, celery, and onion until softened (about 7 minutes). Add the garlic and cook for another minute.
4. Remove the cooked chicken breasts from the pot, shred them with two forks, and return the meat to the pot.
5. Add the sautéed vegetable mixture to the soup pot.
6. In a small bowl or jar, whisk together the milk and flour until smooth to create a slurry.
7. Slowly pour the milk mixture into the simmering soup while stirring constantly.
8. Let the soup cook for another 5-10 minutes until it thickens to your liking.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	350 kcal
Protein	26g
Carbohydrates	38g
Fat	9g

3. Hearty Beef and Red Lentil Stew

Red lentils are a secret weapon for high-protein soups because they dissolve as they cook, thickening the broth naturally while boosting the iron and protein content significantly.

Ingredients

• 1 lb (450g) lean beef stew meat, cut into 1-inch cubes
• 1 tablespoon avocado oil or vegetable oil
• 1 large onion, chopped
• 3 large carrots, chopped
• 1 cup dried red lentils, rinsed
• 4 cups beef broth
• 1 can (14.5 oz) diced tomatoes, undrained
• 1 tablespoon Worcestershire sauce
• 1 teaspoon smoked paprika
• 1 bay leaf
• Salt and pepper to taste

How to Make

1. Pat the beef cubes dry with a paper towel and season generously with salt and pepper.
2. Heat the oil in a large pot over medium-high heat. Sear the beef in batches until browned on all sides. Remove beef and set aside.
3. In the same pot, add the onions and carrots. Cook for 5 minutes until they begin to soften.
4. Add the beef back to the pot. Pour in the beef broth, diced tomatoes (with juice), and rinsed lentils.
5. Stir in the Worcestershire sauce, smoked paprika, and bay leaf.
6. Bring to a boil, then reduce heat to low. Cover and simmer for about 50 to 60 minutes, or until the beef is tender and the lentils have broken down into the sauce.
7. Remove the bay leaf before serving.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	380 kcal
Protein	32g
Carbohydrates	30g
Fat	12g

4. Sausage, Kale, and Quinoa Soup

This recipe swaps the traditional potato found in sausage soups for quinoa. Quinoa is a complete protein, meaning it contains all nine essential amino acids, making this soup a nutritional powerhouse.

Ingredients

• 1 lb (450g) Italian chicken sausage or turkey sausage (casings removed)
• 1 cup uncooked quinoa, rinsed
• 1 bunch kale, stems removed and leaves chopped
• 1 large onion, diced
• 3 cloves garlic, minced
• 6 cups chicken broth
• 1 can (15 oz) white kidney beans (cannellini), drained and rinsed
• 1 teaspoon dried red pepper flakes (optional for heat)
• 1 tablespoon lemon juice
• Parmesan cheese for serving (optional)

How to Make

1. Heat a large Dutch oven over medium heat. Add the sausage meat, breaking it up with a wooden spoon until browned and cooked through. Remove sausage and set aside on a plate lined with a paper towel.
2. Discard excess fat, leaving about a tablespoon in the pot. Add the onion and cook until soft. Add garlic and red pepper flakes, cooking for 30 seconds.
3. Pour in the chicken broth and bring to a boil.
4. Add the rinsed quinoa. Reduce heat to a simmer, cover, and cook for 15 minutes.
5. Stir in the cooked sausage, white beans, and chopped kale.
6. Simmer uncovered for 5 minutes until the kale is wilted and tender.
7. Stir in the lemon juice right before turning off the heat to brighten the flavors.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	340 kcal
Protein	24g
Carbohydrates	32g
Fat	11g

5. Slow Cooker Split Pea with Ham Bone

This is the ultimate “set it and forget it” fall meal. It is incredibly inexpensive and utilizes a ham bone (often leftover from holidays) to extract collagen and flavor.

Ingredients

• 1 lb (450g) dried green split peas, rinsed
• 1 meaty ham bone or ham hock (approx. 1 lb)
• 1 cup diced ham (optional extra meat)
• 3 carrots, peeled and sliced
• 2 stalks celery, diced
• 1 yellow onion, diced
• 2 cloves garlic, minced
• 6 cups water or low-sodium chicken broth
• 1 teaspoon dried thyme
• 1 bay leaf
• Black pepper to taste (hold the salt until the end as ham is salty)

How to Make

1. Place the rinsed split peas in the bottom of a slow cooker (Crock-Pot).
2. Add the ham bone, carrots, celery, onion, garlic, thyme, and bay leaf.
3. Pour the water or broth over the ingredients.
4. Cover and cook on Low for 7-8 hours or on High for 4-5 hours. The peas should be completely soft and mushy.
5. Remove the ham bone. Shred any meat remaining on the bone and return it to the soup. Discard the bone and the bay leaf.
6. Stir the soup vigorously to blend the peas. If it is too thick, add a splash of water.
7. Taste and season with black pepper.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	290 kcal
Protein	22g
Carbohydrates	45g
Fat	4g

6. Spicy Shrimp and Tofu Asian Broth

For those looking for a lighter, non-meat option that is still packed with protein, this Asian-inspired soup hits the spot. It uses both shrimp and tofu for a diverse amino acid profile.

Ingredients

• 1 lb (450g) raw shrimp, peeled and deveined
• 1 block (14 oz) extra firm tofu, drained and cubed
• 1 tablespoon sesame oil
• 4 cups vegetable or chicken broth
• 2 cups bok choy, chopped
• 1 cup sliced shiitake mushrooms
• 2 tablespoons soy sauce or tamari
• 1 tablespoon fresh ginger, grated
• 2 cloves garlic, sliced thin
• 1 tablespoon Sriracha or chili paste (adjust to taste)
• 2 green onions, sliced

How to Make

1. In a soup pot, heat the sesame oil over medium heat. Add the ginger, garlic, and mushrooms. Sauté for 3 minutes until mushrooms soften.
2. Pour in the broth, soy sauce, and Sriracha. Bring to a simmer.
3. Add the cubed tofu and let it simmer for 5 minutes to absorb the broth flavors.
4. Add the chopped bok choy and the raw shrimp.
5. Cook for about 3-4 minutes. The soup is done as soon as the shrimp turn pink and opaque and the greens are wilted. Do not overcook the shrimp or they will become rubbery.
6. Garnish with fresh green onions before serving.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	240 kcal
Protein	29g
Carbohydrates	12g
Fat	9g

7. Roasted Butternut Squash and Black Bean Chowder

Butternut squash soup is a fall staple, but it is usually very low in protein. By adding black beans and a savory broth base, we transform it into a complete meal suitable for vegetarians.

Ingredients

• 1 medium butternut squash, peeled, seeded, and cubed
• 2 cans (15 oz each) black beans, rinsed and drained
• 1 tablespoon olive oil
• 1 red bell pepper, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/4 cup pumpkin seeds (pepitas) for topping

How to Make

1. Preheat oven to 400°F (200°C). Toss the butternut squash cubes with a little oil, salt, and pepper. Roast on a baking sheet for 25 minutes until tender.
2. While squash roasts, heat olive oil in a large pot. Sauté onion and red pepper until soft. Add garlic and spices, cooking for 1 minute.
3. Add half of the roasted squash and the vegetable broth to the pot. Bring to a simmer.
4. Using an immersion blender, blend the soup until smooth. (Alternatively, transfer this portion to a standard blender, blend, and return to pot).
5. Add the remaining roasted squash cubes (for texture) and the black beans. Simmer for 10 minutes.
6. Serve hot, topped with pumpkin seeds for crunch and extra plant-based protein.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	280 kcal
Protein	14g
Carbohydrates	48g
Fat	6g

Frequently Asked Questions

Can I freeze these soups for later?

Absolutely. All the soups listed above freeze very well, with the exception of the Creamy Chicken and Wild Rice. Dairy-based soups can separate when thawed. For the others, let them cool completely, transfer to airtight containers, and freeze for up to 3 months.

How can I increase the protein content even more?

If you need to hit a very high protein macro, consider stirring in collagen peptides (which are flavorless) into the broth, or topping your bowl with plain Greek yogurt instead of sour cream. Adding nutritional yeast to savory soups also adds protein and a cheesy flavor.

What is the best way to store leftovers?

Store leftovers in the refrigerator in airtight glass or plastic containers. They will stay fresh for 3 to 4 days. When reheating, you may need to add a splash of water or broth, as soups tend to thicken when chilled.

Conclusion

Cooking high-protein meals during the fall doesn’t have to be complicated or time-consuming. These seven recipes prove that with a few smart ingredient swaps—like using quinoa instead of potatoes or adding lentils to beef stew—you can create warming, delicious meals that align with your health goals. Stock up on these ingredients, get your stockpot ready, and enjoy the season of healthy comfort food.