Fall is the perfect time of the year to try all of the soups you’d ever want to try! I’m a soup person and make them all the time.

However, let’s be honest. Some of these comforting soups can become quite high in calories and just pack a ton of carbs.

So, I thought I’d share a list of my favorite fall soups that actually pack protein and are under 400 kcal.

So, here you go: my favorite high protein fall soup recipes! Enjoy!

1. Tuscan Soup

This elegant soup brings Italian countryside flavors to your table with 15 grams of protein per serving. It’s rich, creamy, and with a very sophisticated flavor profile that will make people think you got it from a restaurant.

I know it all sounds complicated, but the good news is that it only takes 40 minutes for you to make this recipe. High-quality in no time!

Per Serving:

• Calories: 376
• Fats: 32g
• Protein: 15g
• Carbs: 9.9g
• Fiber: 1.7g
• Sugar: 2.5g

2. 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.

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

3. Anti-Inflammatory Turmeric Chicken Soup

When my digestive system needs some extra care, I turn to this soothing bowl of goodness. Packed with lean protein and turmeric’s natural properties, it’s become my favorite way to nourish my body while keeping things light and gluten-free.

There’s something special about a steaming bowl that makes everything feel better. While many recipes fall short of delivering true comfort, this one hits differently.

Per Serving:

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

4. 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

5. Taco Soup

Are you a taco lover? You can in for a treat with this recipe.

Ground beef, taco seasoning, and heavy cream create a rich base, while the bell peppers and tomatoes add fresh flavors and textures. The best part? You get 19 grams of protein per serving and less than 7 grams of net carbs.

Per Serving:

• Calories: 382
• Fats: 30g
• Protein: 19g
• Carbs: 11g
• Fiber: 3.9g
• Sugar: 4.1g

6. 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

7. Broccoli Cheddar Soup

Source: iheartvegetables.com

Creamy cheddar cheese and tender broccoli create a combination that’s just as nutritious as it is delicious. It’s a great recipe to have if you have picky eaters who won’t eat their veggies.

The sharp cheddar flavor balances the mild broccoli, creating a soup that both kids and adults are going to love.

Per Serving:

• Calories: 343
• Fats: 15.4g
• Protein: 20.9g
• Carbs: 32.7g
• Fiber: 4.6g
• Sugar: 15.9g

8. White Bean Soup

Source: dishingouthealth.com

Packed with 15 grams of protein and 15 grams of fiber, this soup is a nutritional powerhouse. White beans create a creamy, satisfying base that’s incredibly filling.

So, what makes this soup special? It’s secret ingredient: Parmesan cheese.

That’s right, there is cheese in this soup!

Per Serving:

• Calories: 357
• Fats: 9g
• Protein: 15g
• Carbs: 54g
• Fiber: 15g
• Sugar: 7g

9. Creamy Chicken Soup

Source: thecozycook.com

Sometimes you just want classic comfort. This soup delivers just that.

The creamy base and tender chicken create the ultimate comfort food that’s perfect for cold days or when you just need that extra comfort.

Here, you’ll get a warm, creamy, and completely satisfying meal.

Per Serving:

• Calories: 212
• Fats: 8g
• Protein: 15g
• Carbs: 21g
• Fiber: 3g
• Sugar: 3g

10. Chorizo White Bean Soup

Source: dishingouthealth.com

Spanish flavors shine in this protein-rich soup with 18 grams of protein per serving. The spicy chorizo adds bold flavors while the white beans provide substance and boost the protein.

This is a great option when you are looking to spice things up in an easy and fun way.

Per Serving:

• Calories: 345
• Fats: 16g
• Protein: 18g
• Carbs: 30g
• Fiber: 10g
• Sugar: 7g

11. Tomato Soup

Source: iheartvegetables.com

This isn’t your ordinary soup; it gives you 10 grams of protein per serving. Here, you’ll get rich tomato flavors mixed with vegetable broth, garlic, and cottage cheese.

The recipe is the perfect pairing when you want to have a high-protein meal along with your grilled cheese sandwich.

Per Serving:

• Calories: 189
• Fats: 7.1g
• Protein: 10.5g
• Carbs: 24.5g
• Fiber: 8.5g
• Sugar: 14.8g

12. Turkey Bean Spinach Soup

Source: rachelcooks.com

This nutritious soup combines lean turkey with beans and spinach to give you a soup with 26 grams of protein. The combination of ingredients creates a well-balanced meal that is both light and satisfying.

In each bite, you’ll get ground turkey, onion, garlic, red pepper flakes, oregano, basil, tomatoes, beans, spinach, and Parmesan cheese. It’s a great option when you want something healthy but don’t want to sacrifice flavor.

Per Serving:

• Calories: 303
• Fats: 12g
• Protein: 26g
• Carbs: 24g
• Fiber: 6g
• Sugar: 3g

13. Instant Pot Healthy Lemon Chicken Soup

Source: thecleaneatingcouple.com

Bright lemon flavors elevate this chicken soup, which contains 28 grams of protein per serving. The citrus adds freshness that makes this soup feel light and energizing rather than heavy.

And, since you make it in an Instant Pot, you can save hours in the kitchen. Grab your favorite book and wait until this soup is ready to eat.

Per Serving:

• Calories: 272
• Fats: 6g
• Protein: 28g
• Carbs: 25g
• Fiber: 3g
• Sugar: 4g

14. Ground Turkey Soup

Source: skinnyspatula.com

Lean ground turkey provides 28 grams of protein and less than 400 calories per serving. The turkey’s mild flavor works with a variety of seasonings and vegetables.

Here, you’ll need simple ingredients like potatoes, low-fat cream, Parmesan, pancetta, and lean ground turkey. After one bite, you’ll understand that delicious doesn’t have to mean complicated.

Per Serving:

• Calories: 378
• Fats: 18g
• Protein: 28g
• Carbs: 27g
• Fiber: 4g
• Sugar: 5g

15. Ground Beef and Cabbage Soup

Source: theroastedroot.net

Looking to have a different take on traditional cabbage soup? The ground beef provides richness, while the tomatoes, carrots, and Italian seasoning make it something special.

This soup is comfort at its finest.

Per Serving:

• Calories: 340
• Fats: 16g
• Protein: 26g
• Carbs: 20g
• Fiber: 7g
• Sugar: 11g

16. Roasted Butternut Squash Soup

Source: farmhouseonboone.com

This fall favorite blends roasted butternut squash, garlic, coconut oil, bone broth, and ground ginger. It’s the perfect soup when you are looking for a comforting fall night.

The natural sweetness of roasted squash makes it feel like a treat, while the protein makes it a substantial meal.

Per Serving:

• Calories: 133
• Fats: 5g
• Protein: 7g
• Carbs: 18g
• Fiber: 3g
• Sugar: 4g

17. High Protein Tomato Soup

Source: carmyy.com

This protein-packed tomato soup gets its creamy texture from cottage cheese, making it both nutritious and comforting.

With just a few simple ingredients, you can whip up this wholesome bowl in minutes, perfect for busy weeknights or whenever you need a quick, satisfying meal.

Per Serving:

• Calories: 176
• Fats: 6g
• Protein: 11g
• Carbs: 23g
• Fiber: 5g
• Sugar: 14g

18. Slow Cooker Lentil Soup

Source: ifoodreal.com

This easy vegan lentil soup cooks itself in your slow cooker and packs plenty of protein and fiber.

Made entirely from vegetables, it’s surprisingly hearty and full of flavor my kids think it’s amazing, especially with tortilla chips on top.

It’s perfect for using up whatever veggies you have on hand, and the taste only improves the longer it simmers.

Per Serving:

• Calories: 277
• Fats: 1g
• Protein: 14g
• Carbs: 55g
• Fiber: 16g
• Sugar: 6g

19. Greek Lemon Chicken Soup

Source: skinnyspatula.com

This classic Greek avgolemono soup combines chicken, egg yolks, and plenty of lemon juice for a comforting, tangy meal. It’s one of the most satisfying chicken soups you’ll ever try—simple ingredients that come together beautifully.

Per Serving:

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

20. Thai Chicken Curry Soup

Source: saltandlavender.com

This Thai chicken curry soup comes together quickly with bold, aromatic flavors. Fresh ginger, lime juice, red curry paste, coconut milk, and herbs create a comforting bowl that tastes complex but is easy to make.

It’s perfect for using rotisserie or leftover chicken to get a flavorful dinner on the table fast.

Per Serving:

• Calories: 304
• Fats: 20g
• Protein: 15g
• Carbs: 19g
• Fiber: 1g
• Sugar: 1g

21. Chicken Pumpkin Soup

Source: skinnyspatula.com

This creamy chicken pumpkin soup is perfect fall comfort food. The dairy-free broth combines pumpkin puree with chicken and beans for a protein-rich, satisfying meal.

While chicken and pumpkin might sound unexpected, the blend of sweet and savory flavors works beautifully—and it’s an excellent way to use leftover chicken or extra canned pumpkin.

Per Serving:

• Calories: 318
• Fats: 12g
• Protein: 23g
• Carbs: 32g
• Fiber: 9g
• Sugar: 9g