As the colder weather sets in, it’s time to have a bowl of warm soup. We are sharing multiple healthy fall soup recipes that will satisfy your tastebuds.
When it starts getting chilly outside, you know that fall is in the air. And with fall comes comfort food … lots of it.
Think stews, casseroles, and my favorite – soups.
But many soups can seem healthy on the outside. But when you look closely, they’re not so good.
That’s because they’re packed with saturated fats and calories. So, if you indulge in them, you pack on extra pounds.
That’s why I’m sharing 27 Healthy Fall Soup Recipes. They’ll not only warm you up but keep you on track with your healthy lifestyle.
To keep your soup nice, and fresh be sure to store it in airtight containers. I stick with glass containers like these.
That’s because they tend to keep food fresh longer than, say, plastic. They’re also ecologically friendly.
However, if you’re not a big fan of glass containers, BPA-free plastic containers like this are a great alternative.
1. Easy Ginger Spinach Soup
Source: recipesfromapantry.com
Many people are incorporating more plant-based meals. And for lots of reasons.
Eating more plant-based meals can help the environment. And it also has health benefits.
However, many plant-based dishes have tons of ingredients. This makes plant-based eating so much harder.
This Easy Ginger Spinach Soup simplifies plant-based eating. It contains only 7 ingredients (if you don’t count the salt).
But best of all, it’s full of flavor. The ginger adds heat, while the garlic and onion powder add savory.
Meanwhile, the coconut milk makes this soup nice and creamy.
Besides being delicious, this soup is nutritious too. It is packed with potassium which is essential for healthy blood pressure.
And it is rich in Vitamins A and C, which are good for your immune system.
To make this soup silky smooth, you’re going to be blending the soup. To keep it safe, don’t put it in a regular blender.
That’s because the soup can explode. Instead, it’s best to use an immersion blender like this.
Per Serving:
- Calories: 201
- Fats: 13g
- Protein: 7g
- Carbs: 19g
- Fiber: 5g
- Sugar: 10g
2. Peanut Butter Kabocha Squash Soup
Source: recipesfromapantry.com
Looking for another easy plant-based soup? Give this soup a try.
It takes only 5 minutes to prep. Then you let it simmer away.
It’s velvety and tasty. The Kabocha Squash adds natural sweetness.
And the peanut butter adds creaminess and a nice boost of protein.
Besides adding sweetness, Kabocha Squash is nutritious too. It’s packed with beta-carotene that fights free radicals.
And it’s a good source of folate, which builds DNA. So, eat that Kabocha Squash! Check out more college dinners like this here.
Per Serving:
- Calories: 218
- Fats: 9g
- Protein: 6g
- Carbs: 30g
- Fiber: 5g
- Sugar: 6g
3. Roasted Pumpkin Soup
Source: juliassimplysouthern.com
With fall comes Halloween and tons of festivities. So, you set out the treats and carve your pumpkin.
But what can you do with all that pumpkin flesh? Make this Pumpkin Soup!
It’s creamy and delicious. That’s because you’re adding aromatic vegetables.
These offset the blandness of the pumpkin. The chicken stock adds extra depths of flavor.
Now, the sodium level of this soup is on the higher side. But to lower the sodium, you can use this unsalted chicken stock.
It contains 65% less sodium than regular chicken stock. And it’s gluten-free.
Per Serving:
- Calories: 177
- Fats: 13.5g
- Protein: 8.8g
- Carbs: 4.5g
- Fiber: 0.5g
- Sugar: 2.4g
4. Sriracha Butternut Squash Amaranth Soup
Source: kiipfit.com
Do you like your soup spicy? Then you’ll love this Sriracha Butternut Squash Amaranth Soup.
It’s spicy and packed with flavor. The sriracha adds a nice kick.
And the butternut squash adds a pleasant sweetness. Meanwhile, the unsweetened coconut milk adds creaminess.
The fresh herbs ramp up the flavor even more.
Besides being yummy, this soup is packed with protein. In fact, one serving provides 12 grams of protein.
That’s the same amount of protein as 2 large hard-boiled eggs. So, this soup is very filling.
The high-protein content is due to the amaranth. Amaranth is not only rich in protein but fiber as well.
It is also rich in manganese, magnesium, and phosphorus. So, it’s good for your bones.
As an added bonus, it’s gluten-free too. If you’d like to give amaranth a try, you can get some here.
Per Serving:
- Calories: 164
- Fats: 2g
- Protein: 12g
- Carbs: 26g
- Fiber: 1g
- Sugar: 3g
5. Roasted Kabocha Squash Soup
Source: hotpankitchen.com
Looking for a Paleo-friendly soup? This Roasted Kabocha Squash Soup is a great option.
It’s sweet, savory, and oh, so creamy. The cinnamon, nutmeg, and ginger add warmth.
While the apples provide sweetness. Meanwhile, the shallots and leeks add a mild onion flavor.
So, it’s not overpowering.
To keep it paleo-friendly, you’ll be adding full-fat coconut milk for creaminess. Coconut milk provides not only creaminess but nutrition too.
It is packed with bone-building minerals like magnesium and manganese. And it is rich in iron, which amps your energy levels.
It even contains selenium, a powerful antioxidant.
When choosing coconut milk, look at the packaging. When possible, choose coconut milk that only contains water and coconut milk.
Also, choose coconut milk that uses BPA-free cans like this.
Per Serving:
- Calories: 132
- Fats: 6g
- Protein: 2g
- Carbs: 18g
- Fiber: 2g
- Sugar: 5g
6. Butternut Squash Soup with Toasted Cashews
Source: whatagirleats.com
With fall comes Thanksgiving. And with Thanksgiving comes hosting Thanksgiving dinner.
When you’re hosting company, you want only the best – like this chef-inspired soup.
It looks and tastes exquisite – just like the soup you’d find at a fine dining restaurant.
The savory of the garlic and shallots is offset by the warmth of the nutmeg. And the raw cashews balances the creaminess of the soup.
But don’t let the complexity of this soup fool you. It’s actually quite easy to make.
Now, that’s a winning combination.
Per Serving:
- Calories: 145
- Fats: 10g
- Protein: 2g
- Carbs: 13g
- Fiber: 2g
- Sugar: 2g
7. Sweet Potato Cauliflower Soup
Source: veggieinspired.com
Having a difficult time getting your kids to eat their veggies? Serve them this soup.
It’s sweet and creamy. And best of all, your kids can’t spot any veggies.
That’s because you’re blending your veggies with an immersion blender. But in fact, there are 2 veggies in it – sweet potatoes and cauliflower.
Sweet potatoes are rich in beta carotene. So, they support healthy vision.
They’re also rich in manganese. So, they build strong bones.
Cauliflower is pretty nutritious too. Cauliflower is rich in Vitamin K.
Vitamin K helps your kids’ blood clot after a nasty cut. Cauliflower is also rich in choline which builds DNA.
Per Serving:
- Calories: 310
- Fats: 7g
- Protein: 10g
- Carbs: 54g
- Fiber: 14g
- Sugar: 17g
8. Lentil Rice Soup
Source: veggieinspired.com
If you’re like me, it’s easier to keep active in the summer. But come fall, you want to hibernate.
So, it’s at times like this, you want to hit the gym even more. Or find an outdoor activity that you can do in the fall.
And after your workout, you’ll probably feel hungry. This Lentil Soup makes a perfect post-workout meal.
That’s because it contains a lot of protein. Protein helps you feel full and also helps your muscles recover.
Nutrition aside, this soup is also quite delicious. The coconut aminos add umami.
And the brown rice adds a pleasant texture. It’s a party in your mouth.
Besides being rich in protein, lentils are also highly nutritious. They contain polyphenols which are anti-inflammatory and protect your brain.
They’re also rich in bone-building minerals like manganese and phosphorus.
Now, this soup does take time to make. However, most of the time is hands-off.
Per Serving:
- Calories: 336
- Fats: 6g
- Protein: 13g
- Carbs: 56g
- Fiber: 16g
- Sugar: 11g
9. Curried Butternut Squash Soup
Source: pointedkitchen.com
Looking for a budget-friendly meal? Try this Curried Butternut Squash Soup.
Besides the squash, it uses ingredients you likely already have in your pantry. Yay!
But even though it’s cheap, it’s not lacking in taste. That’s because you’re using aromatic spices like curry powder and cumin.
Besides being tasty, butternut squash is good for you too. Butternut squash contains several B vitamins, which are good for your brain.
It even contains bone-building minerals like magnesium and manganese. And it is rich in fiber, which may help you lose weight.
Per Serving:
- Calories: 166
- Fats: 2g
- Protein: 6g
- Carbs: 37g
- Fiber: 10g
- Sugar: 11g
10. Instant Pot Sweet Potato Soup
Source: twohealthykitchens.com
Feeding a crowd? Make this Instant Pot Sweet Potato Soup.
It’s creamy and delicious and easily serves 7 people.
The nutmeg, cinnamon, and ginger add warmth. And the orange juice’s acidity balances the creaminess of the soup.
Meanwhile, the carrots, celery, and sweet potatoes add sweetness.
What I love most about this soup is that it takes only 21 minutes to make. Yet, it tastes like it’s been simmering for hours.
That’s because you’re using an Instant Pot to build the flavors. Besides saving time, Instant Pots can save you money.
That’s because you use it for cooking dry beans and cheaper cuts of meat quickly.
Don’t have an Instant Pot yet? You can get one at a reasonable price here.
Per Serving:
- Calories: 123
- Fats: 1g
- Protein: 5g
- Carbs: 24g
- Fiber: 4g
- Sugar: 12g
11. Chicken, Carrot & Coconut Curry
Source: creativegreenliving.com
Looking for a way to use up leftover cooked chicken? This Curry is for you.
It’s nice and creamy and the perfect balance of sweet and savory. The red curry paste adds a bit of heat – but not too much.
Don’t be surprised if you find yourself licking the bowl clean.
Besides being tasty, this dish is also nutritious. One bowl provides 189% of your daily Vitamin A needs.
It’s also a good source of iron and Vitamin C.
Don’t have any cooked chicken on hand? You can use a store-bought rotisserie chicken.
Per Serving:
- Calories: 201
- Fats: 11.5g
- Protein: 15.9g
- Carbs: 9.6g
- Fiber: 2.7g
- Sugar: 4.8g
12. Instant Pot Turkey Soup
Source: lowcarbquick.com
Need a quick dinner idea? This Instant Pot Turkey Soup is the perfect option.
It takes only 5 minutes of prep time and just 3 minutes of cook time. After this, you release the pressure on your Instant Pot for 10 minutes.
So, dinner is on the table in under 20 minutes. Talk about healthy food, fast!
And it tastes pretty yummy too. You’ve got tender pieces of juicy turkey breast, carrots, and celery in a savory broth.
Don’t have turkey breasts on hand? You can use chicken breasts instead.
Per Serving:
- Calories: 108
- Fats: 2g
- Protein: 18g
- Carbs: 6g
- Fiber: 1g
- Sugar: 2g
13. Italian Style Sausage & Squash Chilli
Source: creativegreenliving.com
After a long day at work, the last thing you want to do is cook. That’s where Crockpot dishes like this Italian Style Sausage & Squash Chili come in handy.
Just spend 5 minutes of prep time before you head out for work. Then you come home to a home-cooked meal.
And this chili is hearty, yummy, and sure to warm your belly. That’s because it contains warming spices like cumin, cinnamon, chili powder, and nutmeg.
And it’s packed with juicy Italian sausage and 3 different types of beans. So, it’s really filling.
Now, your chili will be ready in 4 to 6 hours. So, if you’re not going to be home by then, it’s best to cook it in a programmable slow cooker.
That way, once it’s done cooking, the slow cooker switches to warm. And your chili doesn’t get burnt.
This programmable slow cooker has a large capacity. In fact, it can feed more than 10 people. Check out more 400 calorie recipes here.
Per Serving:
- Calories: 445
- Fats: 24.6g
- Protein: 24.4g
- Carbs: 31.8g
- Fiber: 9.4g
- Sugar: 6g
14. Apple & Sage Butternut Squash Soup
Source: dishingouthealth.com
Not much of a meat-lover? Then you can try this Apple & Sage Butternut Squash Soup instead.
It’s creamy, soothing, and full of fall flavors and smells. You’ve got the warmth of pumpkin pie spice and fresh ginger.
And you’ve got the sweetness of the apples and butternut squash. And the silken tofu adds creaminess and lots of protein.
So, you can serve this soup to meat-lovers and get the thumbs up.
Besides being a good source of protein, tofu is nutritious too. It’s packed with calcium and magnesium, which are good for your bones.
And it contains isoflavones which have health benefits.
Per Serving:
- Calories: 228
- Fats: 8g
- Protein: 9g
- Carbs: 37g
- Fiber: 8g
- Sugar: 13g
15. Thai Pumpkin Soup
Source: dishingouthealth.com
Tired of traditional Pumpkin Soup? Give this Thai Pumpkin Soup a try.
It’s full of delicious Thai flavors, from the red curry paste, coconut milk, and ginger.
The carrots and pumpkin add freshness and extra nutrition. You may never eat traditional Pumpkin Soup after eating this soup – just saying.
Per Serving:
- Calories: 297
- Fats: 20g
- Protein: 2g
- Carbs: 25g
- Fiber: 5g
- Sugar: 13g
16. Roasted Root Vegetable Soup
Source: thegayglobetrotter.com
Do you love root veggies? Then you’ll love this Roasted Root Vegetable Soup.
It contains not one but 7 different root veggies. These are carrots, butternut squash, potatoes, sweet potatoes, turnips, parsnips, and red onions.
Now that’s a mouth “er” pot-full! Your dietitian will be so proud of you.
Not only is this soup tasty, but it’s also very nutritious. Besides being rich in antioxidants, it’s also rich in fiber.
In fact, one serving provides more than 25% of your daily fiber needs.
Per Serving:
- Calories: 201
- Fats: 11g
- Protein: 2g
- Carbs: 26g
- Fiber: 7g
- Sugar: 7g
17. Butternut Squash Sweet Potato Carrot Soup
Source: delightfuladventures.com
Want to satisfy your sweet tooth in a healthy way? Slurp some of this soup.
It’s creamy, warm, and super sweet. That’s because you’re using sweet veggies like butternut squash, sweet potatoes, and carrots.
You’re even adding maple syrup for extra sweetness. Nice!
Besides being delicious, this soup is also good for you. It’s rich in Vitamins A and C.
And it contains fiber too.
Per Serving:
- Calories: 148
- Fats: 5g
- Protein: 2g
- Carbs: 24g
- Fiber: 3g
- Sugar: 11g
18. Vegan Cauliflower Soup
Source: delightfuladventures.com
Don’t like your soup that sweet? This soup will be more up your alley.
It’s smooth, creamy, and milder in flavor. That’s because you’re using mild veggies like cauliflower and potatoes.
But just because it’s mild doesn’t mean it’s lacking in taste. The nutmeg adds a hint of heat, while the vegetable broth adds savory notes.
Need a bit more flavor? You can add some lemon juice for acidity.
Per Serving:
- Calories: 154
- Fats: 5.7g
- Protein: 5g
- Carbs: 23.4g
- Fiber: 4.7g
- Sugar: 5.2g
19. Turkey Butternut Squash & Lentil Soup
Source: katiescucina.com
Thanksgiving is the season for celebrating with family and eating turkey. And if you’re like me, you have lots of leftover turkey after the festivities.
So, what can you do with all that leftover turkey? Make this Turkey Butternut Squash & Lentil Soup.
It’s hearty, chunky, and super satisfying. That’s because it contains a whopping 19 grams of protein.
Yet, it’s also refreshing. That’s because it’s full of celery, carrots, and butternut squash.
Winner, winner, turkey dinner.
Per Serving:
- Calories: 233
- Fats: 6g
- Protein: 19g
- Carbs: 28g
- Fiber: 11g
- Sugar: 3g
20. Sausage Kale Soup with Sweet Potatoes
Source: joyfoodsunshine.com
Do you have a picky eater or two in your family? Serve them this soup.
It’s packed with yummy sausage – after all, who doesn’t love sausages? The carrots and sweet potatoes add a pleasant sweetness.
So, this balances the bitterness of the kale. Oh, I almost forgot about the fire-roasted diced tomatoes.
They make this soup to-die-for. You’ll certainly want this soup on your weekly menu rotation.
Per Serving:
- Calories: 192.4g
- Fats: 7.3g
- Protein: 8.9g
- Carbs: 22.1g
- Fiber: 4.5g
- Sugar: 6.7g
21. Thai Pumpkin & Red Lentil Soup
Source: scrummylane.com
Craving Thai takeout? Have this Thai Pumpkin & Red Lentil Soup instead.
It takes a mere 10 minutes of prep time. And it’s healthier for you too.
It’s also packed with yummy Thai flavors, fresh ginger, fresh coriander, Thai red curry paste, and coconut milk.
Your taste buds will want to do a happy dance. And so will your body.
That’s because this dish has tons of Vitamins A, C, potassium, and iron. It even provides almost 50% of your daily fiber needs.
Now, that’s a whole lotta fiber! Check out more 300 calorie meals.
Per Serving:
- Calories: 365
- Fats: 17g
- Protein: 14g
- Carbs: 42g
- Fiber: 12g
- Sugar: 11g
22. Creamy Coconut Delicata Squash Soup
Source: runningtothekitchen.com
Need a vegan soup that is super filling? This soup is for you.
It contains 37 grams of protein. That’s as much protein as 6 hard-boiled eggs. Yikes!
So, you’ll be able to skip the vegan brownies after eating this dish.
But most importantly, this soup is creamy, aromatic, and has a slight sweetness. And the chopped peanuts compliment the soup perfectly.
Per Serving:
- Calories: 529
- Fats: 34g
- Protein: 37g
- Carbs: 22g
- Fiber: 7g
- Sugar: 8g
23. Turkey Lentil Soup
Source: whereismyspoon.co
Need to use up some leftover turkey? Make this Turkey Lentil Soup.
It’s hearty, chunky, and delicious – perfect for those cold fall evenings. The marjoram adds earthiness, while the balsamic vinegar adds pleasant acidity.
And the bay leaves add extra depths of flavor. So, don’t skip it.
What I love most is that this soup freezes for up to 3 months. So, you can enjoy the tastes of turkey long after the holidays.
Check out more 200 calorie meals!
Per Serving:
- Calories: 259
- Fats: 8g
- Protein: 22g
- Carbs: 23g
- Fiber: 3g
- Sugar: 8g
24. Rice, Lentil & Butternut Squash Soup
Source: occasionallyeggs.com
Can’t get enough of Butternut Squash? Then you’ll enjoy this Rice, Lentil & Butternut Squash Soup.
It’s hearty, filling, yet refreshing as well. That’s because you’re adding spinach at the end.
So, you still get the freshness of the spinach. This is balanced by the earthiness of the lentils and the acidity of the diced tomatoes.
Besides adding freshness, spinach is nutritious too. It is a rich source of Vitamin K.
And it contains lutein which is vital for eye health. It is even rich in calcium too.
Don’t have spinach on hand? You can use arugula, chard, or kale instead.
Per Serving:
- Calories: 212
- Fats: 9g
- Protein: 6g
- Carbs: 30g
- Fiber: 10g
- Sugar: 9g
25. Vegan Pumpkin Soup
Source: nourishplate.com
Need a light dinner idea? This Vegan Pumpkin Soup is a great option.
It contains only 119 calories. So, you can have more than one serving – and not blow your diet.
But best of all, it’s yummy. The smoked paprika adds smokiness, while the ginger adds some heat.
Who knew that low-calorie eating could be so good?
Per Serving:
- Calories: 119
- Fats: 2g
- Protein: 3g
- Carbs: 25g
- Fiber: 3g
- Sugar: 11g
26. Vegan Carrot & Lentil Soup with Coriander
Source: littlesugarsnaps.com
Looking for more vegan eats? I have just the soup for you.
This soup is creamy, vibrant, and quite delicious. The savory of the onion, garlic, and celery balance the sweetness of the carrots.
And the coconut milk makes this soup luxurious.
Besides being tasty, this soup is packed with nutrition. One serving provides 60% of your daily fiber needs.
So, it’s good for your waistline and your digestion.
Per Serving:
- Calories: 316
- Fats: 10g
- Protein: 18g
- Carbs: 42g
- Fiber: 15g
- Sugar: 8g
27. Hearty Carrot & Courgette Soup with Paprika
Source: littlesugarsnaps.com
Are you more of a meat lover? Then give this soup a try.
It’s smoky and flavorful. The lightness of the veggies is complemented by the meaty, spicy pan-fried chorizo. Yum!
Have some veggie lovers in the house? You can leave out the chorizo and add black beans instead.
Per Serving:
- Calories: 125
- Fats: 5g
- Protein: 6g
- Carbs: 16g
- Fiber: 5g
- Sugar: 7g