Soup season is finally here and I couldn’t be happier.

I want every bowl to stay under 500 calories though. Protein still has to be the star of the show.

So here are my 21 fall high protein soups under 500 kcal. These are the ones I make on repeat once the weather turns cool.

The one I keep making on repeat is the Crockpot Chicken Lemon Soup at number 11. Bright, zesty, and packs 36g of protein into such a low calorie bowl.

1. Creamy Tuscan Chickpea Soup

Spicy Italian sausage, sun-dried tomatoes, garlic, and kale all simmer together in a creamy, cheesy broth. Chickpeas make it hearty without feeling heavy. It’s ready in under an hour, so it works even on a busy weeknight.

At 427 calories and 20.5 grams of protein, it stays under the 500 mark and still keeps me full. The cream and Parmesan make it feel indulgent, which is not what most people expect from a soup that fits these numbers.

I made this once for a friend who swore she hated chickpeas. She went back for a second bowl and asked what was in it. I just smiled and told her the sausage and Parmesan did all the convincing.

Per Serving:

• Calories: 427
• Fats: 26.5g
• Protein: 20.5g
• Carbs: 26.6g
• Fiber: 6.5g
• Sugar: 5.8g

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. Creamy Crack Chicken Soup

This indulgent soup brings together tender chicken, crispy bacon, and rich cream cheese for an incredibly satisfying meal. It’s the perfect keto-friendly meal since it only has 4 grams of net carbs and 20 grams of protein.

And, what I love about it is that it’s incredibly rich without being heavy. The cream cheese creates a velvety texture, and the bacon adds a nice, crispy umami flavor.

Per Serving:

• Calories: 340
• Fats: 27g
• Protein: 20g
• Carbs: 5g
• Fiber: 0.7g
• Sugar: 2.3g

4. Crockpot Ground Beef Veggie Soup

Ground beef, hearty vegetables, and a savory herb broth simmer together for hours. I brown the beef, dump everything in, and let the crockpot take over. It tastes like a stew but eats like a soup.

At 431 calories, it fits under 500 with room to spare. The real surprise is the protein, a huge 47.5 grams per bowl with only 13 grams of carbs. That’s about as protein packed as a soup gets.

I made a big pot of this for my brother when he visited for a few days. He isn’t a soup person, but he asked for the recipe before he left. That was all the review I needed.

Per Serving:

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

5. Hamburger Soup

Simple ingredients come together to create something extraordinary in this 21-gram protein soup. Ground beef forms the hearty base, while vegetables like cauliflower, carrots, celery, and tomatoes add both flavor and nutrition.

This soup is the definition of comfort food. It’s familiar, warming, and completely satisfying.

Per Serving:

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

6. Chicken Tortilla Soup

This soup gives you all the flavors you love from chicken tortilla soup, but gives you 27 grams of protein per serving. Rich tomato base, tender chicken, and warming spices create a comforting bowl that’s perfect for chilly fall nights.

Each bowl delivers authentic Mexican flavors that transport you to your favorite restaurant.

Per Serving:

• Calories: 407
• Fats: 28g
• Protein: 27g
• Carbs: 17g
• Fiber: 5.5g
• Sugar: 5.3g

7. Crockpot Turmeric Chicken Soup

Turmeric turns this chicken soup a deep golden color and gives it an earthy warmth. Carrots, celery, and onion keep the base simple and cozy. The crockpot handles the rest while I stay out of the kitchen.

It lands at just 318 calories with 29 grams of protein, which makes it one of the lightest options in this lineup. You get a full bowl without coming anywhere near the calorie limit.

I make this whenever I want something soothing and low effort. The golden broth always makes the kitchen smell like a hug. It’s the soup I reach for when the weather turns gray.

Per Serving:

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

8. Keto Lasagna Soup

Imagine all the flavors of your favorite Italian comfort food but in a bowl. This soup combines Italian sausage and ground beef with rich tomato flavors and melted mozzarella cheese.

The best thing is that it gives you 26 grams of protein per serving and only 11 grams of net carbs. I know every bite you take is going to deliver you delicious lasagna flavors, but in a form that’s easier to make and lighter on your stomach.

Per Serving:

• Calories: 426
• Fats: 30g
• Protein: 26g
• Carbs: 13g
• Fiber: 2.3g
• Sugar: 5.2g

9. Chicken Fajita Soup

Capture the sizzling flavors of chicken fajitas in a comforting soup, and still manage to get 40 grams of protein per serving. Bell peppers, onions, and perfectly seasoned chicken create this delicious Mexican-inspired meal.

This soup brings the excitement of fajita night to your dinner table in a completely new way. I know that one taste of this soup, you won’t go back to traditional fajitas ever again.

Per Serving:

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

10. Low Carb 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

11. Crockpot Chicken Lemon Soup

When life gives you lemons, make lemon soup! I swear this is one of my favorite fall soups, because it’s bright and comforting all at once.

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, cozy, and super easy to make.

Per Serving:

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

12. 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

13. High Protein Broccoli Cottage Cheese Soup

Broccoli and cottage cheese are a match made in heaven, and this soup is a heart-warming bowl of comfort, perfect for making when the family curls up in front of the fire on a cold evening.

To add more nutrition, I sometimes throw in other veggies like cauliflower, zucchini, or spinach. Serve it with crusty bread or crackers for dipping.

Looking for a quick snack to compliment your soup? Try these easy cottage cheese chips!

Per Serving:

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

14. 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

15. Crockpot Tortellini Chicken Soup

When I want to make a substantial meal with minimal work, out comes my trusty crockpot!

Just dump, set and go, and dinner cooks itself.

This delicious recipe combines tender chicken breasts, cheesy tortellini, a rich tomato broth, heavy cream, Parmesan cheese, and Italian seasoning to create a soul-satisfying meal that pairs perfectly with crusty garlic bread.

Per Serving:

• Calories: 495
• Fats: 19g
• Protein: 36g
• Carbs: 46g
• Fiber: 5.7g
• Sugar: 9g

16. Creamy Chicken Pasta Soup

When you’re feeling under the weather or in need of a quick pick-me-up, my creamy chicken pasta soup comes to the rescue.

It’s not just another chicken soup! It’s a 31g protein-packed broth of chicken, ditalini pasta, veggies, heavy cream, cream cheese, and cheddar cheese, that’s luxurious, flavorful, and impossible to resist.

Per Serving:

• Calories: 454
• Fats: 29g
• Protein: 31g
• Carbs: 18g
• Fiber: 1.4g
• Sugar: 3.2g

17. Low Carb Chicken Mushroom Soup

The deep, woodsy, umami flavor of pan-fried mushrooms brings an extra layer of fall heartiness, making every spoonful of this soup even more satisfying and delicious.

Add to that perfectly seasoned, tender chicken breasts nestled in a rich, cheesy sauce made with cream cheese, Parmesan, and cheddar. It’s a bowl filled with mouth-watering cheesy goodness and over 30g of protein, just a touch over 500 kcal!

Make an extra batch of this swoon-worthy meal, as everyone will be asking for seconds.

Per Serving:

• Calories: 502
• Fats: 25g
• Protein: 55g
• Carbs: 15g
• Fiber: 2.3g
• Sugar: 8g

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. 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

20. 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

21. 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