Fighting inflammation always starts in my kitchen for me.

I lean on certain ingredients like turmeric and ginger to help calm my body. Soup is the easiest way to get them in.

So here’s my list of fall anti-inflammatory high protein soups. Every single one uses ingredients known to help with inflammation.

My pick this time is the Crockpot Lemon Chicken Orzo Soup at number 10. Garlic, herbs, and a bright hit of lemon make it soothing and comforting at once.

1. Turmeric Chicken Soup

Turmeric is well-known as being the spice to lean on if you’re aiming for an anti-inflammatory meal. It naturally combats inflammation in the body, helping to bolster your immune system all the while.

That’s why this chicken and turmeric soup is such a triumph. Just one mouthful of this, and you’ll see why it’s one of my favorites.

Per Serving:

• Calories: 305
• Fats: 8.6g
• Protein: 28g
• Carbs: 29g
• Fiber: 4.5g
• Sugar: 11g

2. Ham and Bean Soup

Nothing warms the soul (and belly) more than a classic soup, and my ham and bean soup does just that.

It’s a hearty bowl of smoky ham, creamy white beans, tender carrots, celery, and onions, all simmered with garlic, paprika, and Italian seasoning. Best of all, it takes less than 40 minutes to prep, and dinner is ready.

Per Serving:

• Calories: 385
• Fats: 11.4g
• Protein: 30.4g
• Carbs: 39.8g
• Fiber: 10.6g
• Sugar: 5.8g

3. Crockpot Ground Beef Veggie Soup

Hearty ground beef meets a mix of vegetables and herbs, all slow-cooked into a rich, savory broth. Garlic and onion bring natural anti-inflammatory benefits without any extra effort on my part. I just load the crockpot and let it do its thing.

With 47.5 grams of protein and only 13 grams of carbs, this soup earns its place in an anti-inflammatory lineup easily. It’s filling enough to double as a full dinner, not just a light starter. The vegetables add fiber and nutrients while the beef keeps you satisfied for hours.

I made this once for my mom during a visit home when she was dealing with some joint pain. She said the warm broth felt soothing, almost medicinal in the best way. It’s become one of those recipes I keep in my back pocket whenever someone in my life needs a little extra comfort.

Per Serving:

• Calories: 431.18
• Fats: 24.17g
• Protein: 47.5g
• Carbs: 13.26g
• Fiber: 3.24g
• Sugar: 6.48g

4. Cabbage Soup

Don’t let the simple name fool you; this soup delivers a whopping 20 grams of protein per serving. And, it only gives you 216 calories!

This soup proves that healthy doesn’t have to mean boring. Made with tomatoes, garlic, ground beef, oregano, onions, and leaf, each bite you take is guaranteed to be a burst of flavor.

Per Serving:

• Calories: 216
• Fats: 11g
• Protein: 20g
• Carbs: 11g
• Fiber: 3.6g
• Sugar: 5.4g

5. Crockpot Turmeric Chicken Soup

Turmeric is the real star here, bringing both its golden color and its well-known anti-inflammatory properties to this cozy chicken soup. Carrots, celery, and onion round out the broth with a gentle sweetness. Every spoonful feels like it’s doing something good for your body.

This soup fits an anti-inflammatory roundup perfectly because turmeric has been used for centuries to help with inflammation and joint pain. At just 318 calories and 29 grams of protein, it’s light but still nourishing. The golden broth alone makes it feel like a wellness ritual as much as a meal.

I made this for a friend once while staying at my Airbnb, right after she mentioned dealing with some inflammation flare-ups. She said the warmth and spice combination made her feel cared for. Recipes like this remind me why I love cooking for people wherever I happen to be.

Per Serving:

• Calories: 318.02
• Fat: 18.46g
• Protein: 29.23g
• Carbs: 7.48g
• Fiber: 1.97g
• Sugar: 3.68g

6. Low Carb Hamburger Soup

If you’re craving a hamburger but want a soup that’s high in protein, this is the recipe to try. Filled with the flavors of a hamburger but without the carbs.

I’ve made this dinner and it required very little prep and most of the simmering doesn’t require you to even be around in the kitchen. Enjoy!

Per Serving:

• Calories: 199
• Fats: 8.5g
• Protein: 21g
• Carbs: 11g
• Fiber: 3.5g
• Sugar: 4.9g

7. Broccoli Cottage Cheese Soup

The cottage cheese in this broccoli soup adds so much protein, but you can’t taste it at all. This soup is also filled with veggies, hearty seasonings, and delectable cheddar.

What a yummy way to stay healthy and low-calorie!

Per Serving:

• Calories: 332
• Fats: 15g
• Protein: 22g
• Carbs: 28g
• Fiber: 4g
• Sugar: 13g

8. Green Enchiladas Chicken Soup

Let’s get inspired by Mexican flavors and serve a delicious soup that’s a little spicy and a lot of comfort.

Tender seasoned chicken, green chiles, and a creamy, rich enchilada-style broth come together with a zesty twist for a Tex-Mex fiesta. Just right for cooler summer days when a warm bowl of food feels especially comforting.

Serve it with warm corn tortillas for dipping.

Per Serving:

• Calories: 527
• Fats: 36g
• Protein: 37g
• Carbs: 15g
• Fiber: 4.4g
• Sugar: 7.1g

9. Low Carb Chicken Fajita Soup

This low-carb chicken fajita soup is so yummy and is a wonderful light and delicious dinner option. The veggies and cheese make this a healthy and oh-so-tasty meal!

Per Serving:

• Calories: 496
• Fats: 30g
• Protein: 40g
• Carbs: 17g
• Fiber: 5.7g
• Sugar: 6.8g

10. Crockpot Lemon Chicken Orzo Soup

Tender chicken, delicate orzo, garlic, herbs, and zesty lemon come together in a slow-cooked soup that’s both comforting and refreshingly flavorful.

It’s perfect for busy days or cool evenings when you want something soothing with a bit of zing.

Keep this recipe handy when you want to do minimal work in the kitchen but still serve up maximum taste, comfort, and nutrition.

Per Serving:

• Calories: 334
• Fats: 4.6g
• Protein: 36g
• Carbs: 36g
• Fiber: 2.9g
• Sugar: 3.7g

11. High Protein Chicken Taco Soup

Source: cushyspa.com

The next time that you find yourself craving some Mexican flavor, try making this chicken taco soup! With chili powder, cumin, black beans, and corn, it is full of taste and nutrients.

This is one soup that is sure to nourish and satisfy you! Plus, it comes together in just one pot, which will make cleaning up a breeze.

If you need a good set of pots, I love this one!

Per Serving:

• Calories: 463
• Fats: 9.8g
• Protein: 47g
• Carbs: 52g
• Fiber: 14g
• Sugar: 10g

12. Crockpot Chicken Lemon Soup

When life gives you lemons, make lemon soup! I swear this is one of my favorite summer soups, because it’s filling but refreshing.

In 345 calories, I packed in 36g of protein. Yes, that’s a ton of protein for such a low calorie meal!

It’s also incredibly zesty, refreshing and super easy to make.

Per Serving:

• Calories: 345
• Fats: 7.4g
• Protein: 36.5g
• Carbs: 30.6g
• Fiber: 3.1g
• Sugar: 4.2g

13. Green Chili

Source: skinnyspatula.com

Mexican green chili is an iconic dish for a good reason. Hearty, refreshing, and loaded with vitamins, it’s the perfect rainy day dinner!

The spice in this soup will warm you to your core, and that’s not even the best part. This takes just 45 minutes to make, so you can meal prep for the whole week in no time.

Per Serving:

• Calories: 345
• Fats: 8g
• Protein: 36g
• Carbs: 31g
• Fiber: 6g
• Sugar: 7g

14. Ginger Garlic Noodle Soup with Bok Choy

Source: theforkedspoon.com

Speaking of ginger, here’s another way to enjoy this tasty aromatic. This Asian-inspired noodle soup is light and satisfying, with plenty of noodles to add some much-needed carbs.

The bok choy is a great way to add some greens, but feel free to pile on more!

Per Serving:

• Calories: 647
• Fats: 13g
• Protein: 32g
• Carbs: 110g
• Fiber: 10g
• Sugar: 14g

15. Split Pea Vegetable Soup

Source: suebeehomemaker.com

Sue Bee Homemaker takes me back to my grandma’s kitchen with this nostalgic, heart-warming soup made with dried split peas, fresh garlic, onion, carrots, celery, and yellow potatoes.

It’s a pot full of protein, fiber, healthy benefits, and cozy goodness. Serve it with crusty whole-grain bread or warm dinner rolls for dunking.

Per Serving:

• Calories: 538
• Fats: 9g
• Protein: 32g
• Carbs: 87g
• Fiber: 26g
• Sugar: 12g

16. Chicken Pho Soup

Source: platingpixels.com

If you’ve never had pho before, let me introduce you! Pho is an absolutely scrumptious bone broth-based soup from Vietnam. It has a ton of aromatics and fragrant ingredients.

This is a great place to start your journey into Vietnamese cuisine. It’s gluten-free, filling, and super easy to make for beginners.

Per Serving:

• Calories: 299
• Fats: 3g
• Protein: 38g
• Carbs: 27g
• Fiber: 1g
• Sugar: 1g

17. Crockpot Chicken Soup

Source: cookeatpaleo.com

A chicken soup that’s nourishing, filling, high protein, gluten-free, and dairy-free. Sounds like many other chicken soup recipes?

It may, but this one has a secret touch of magic – Lisa uses chicken thighs and chicken breasts with the bone in, providing nourishing gelatin to the broth during the slow cooking.

Add this easy dump-and-go recipe to your list of favorites and make it when the family wants a hearty, homemade meal with minimal effort.

Per Serving:

• Calories: 351
• Fats: 20g
• Protein: 31g
• Carbs: 8g
• Fiber: 2g
• Sugar: 3g

18. Healthy Chicken Wild Rice Soup

Source: ifoodreal.com

Next up – a healthy, budget-friendly, high-protein, comfort soup that you can make on the stovetop, in a crockpot or an Instant Pot.

Follow Olena’s recipe to make a fab bowl loaded with fall-apart shredded chicken, tender carrots, potatoes, celery, earthy mushrooms, and of course, wild rice simmering in a creamy broth that’s an explosion of flavor!

If you’re having guests for dinner, serve it with a side of baked zucchini fritters, sit back, relax, and enjoy the compliments!

Per Serving:

• Calories: 400
• Fats: 7g
• Protein: 31g
• Carbs: 54g
• Fiber: 6g
• Sugar: 7g

19. Beef Noodle Soup

Source: thecozycook.com

Tired of chicken and want a change that’s still packed with protein? Here’s a tempting, filling soup featuring hearty bites of seasoned beef, vegetables, a savory broth, and delicious egg noodles.

It’s a great recipe from the Cozy Cook that can be made on the stovetop or in your slow cooker, if you prefer to relax and enjoy some me-time while dinner makes itself.

Per Serving:

• Calories: 317
• Fats: 11g
• Protein: 32g
• Carbs: 20g
• Fiber: 2g
• Sugar: 3g

20. Vegetable Beef Soup

Source: thecleaneatingcouple.com

Liz and Tyler have loads of fabulous recipes, but this soup with 33g of protein per serving is my top pick.

It’s a soul-warming combination of tender beef chunks, onions, celery, carrots, potatoes, diced tomatoes, frozen corn, peas, green beans, and beef broth.

Throw all the ingredients into your Instant Pot and let them simmer with a hint of garlic, bay leaves, dried parsley, and oregano. Dinner is ready.

Per Serving:

• Calories: 406
• Fats: 10g
• Protein: 33g
• Carbs: 48g
• Fiber: 10g
• Sugar: 11g

21. Greek Lemon Chicken Soup

Source: skinnyspatula.com

A beautiful blend of comfort and zest – tender chicken, rice, and vibrant lemon come together in a silky broth that’s cozy yet refreshing.

Serve this Greek-inspired soup with a simple cucumber-tomato salad drizzled with olive oil to complement the bright citrus Mediterranean flavors.

Per Serving:

• Calories: 377
• Fats: 13g
• Protein: 32g
• Carbs: 32g
• Fiber: 2g
• Sugar: 8g