As the crisp air of autumn settles in, nothing feels m
ore comforting than a warm bowl of High Protein Fall Soup. These soups are not only cozy and satisfying, but they also pack a nutritional punch perfect for the season. Rich in protein, they help keep you full longer (satiety), support muscle health, and are often loaded with hearty, seasonal ingredients like squash, sweet potatoes, and leafy greens.
High Protein Fall Soup
High Protein Fall Soup is the perfect cozy meal for cooler months, offering warmth and nourishment in every spoonful. Packed with seasonal ingredients and protein, it keeps you full and energized all day.
Creamy Chicken and Wild Rice Soup
This hearty soup is a fall classic, combining tender chicken, wild rice, and earthy veggies in a creamy, protein-rich broth. It’s perfect for chilly evenings and can be prepped ahead for the week.
Ingredients: Cooked shredded chicken, wild rice, carrots, celery, onion, garlic, chicken broth, olive oil, thyme, sage, milk or cream, salt, pepper.
How to Make: Sauté vegetables, add broth and rice, simmer until rice is tender. Stir in chicken and cream, season to taste.
Per Serving: ~310 calories | 25g protein | 28g carbs | 12g fat
Lentil and Sweet Potato Stew
This plant-based powerhouse is loaded with protein from lentils and fiber-rich sweet potatoes. The warm spices and thick texture make it incredibly satisfying.
Ingredients: Green or brown lentils, sweet potatoes, onion, garlic, carrots, vegetable broth, cumin, paprika, cinnamon, olive oil, spinach.
How to Make: Sauté onions and garlic, add vegetables, broth, and lentils. Simmer until lentils are tender. Add spinach at the end.
Per Serving: ~270 calories | 18g protein | 34g carbs | 8g fat
Butternut Squash Turkey Chili
Lean ground turkey and creamy squash make this chili a unique twist on a fall favorite. It’s protein-packed and naturally sweetened by the squash.
Ingredients: Ground turkey, butternut squash, black beans, onion, garlic, diced tomatoes, chili powder, cumin, paprika, olive oil, chicken broth.
How to Make: Brown turkey, then add veggies, spices, and broth. Simmer until squash is soft and flavors blend.
Per Serving: ~340 calories | 30g protein | 22g carbs | 14g fat
White Bean and Kale Soup
This simple soup is rich in fiber and plant-based protein, featuring creamy white beans and nutrient-dense kale in a garlic-infused broth.
Ingredients: Canned white beans, kale, onion, garlic, vegetable or chicken broth, carrots, celery, olive oil, lemon juice, thyme.
How to Make: Sauté vegetables, add broth and beans, simmer. Stir in kale near the end and season with lemon juice.
Per Serving: ~250 calories | 15g protein | 20g carbs | 9g fat
Quinoa and Black Bean Pumpkin Soup
With a base of pumpkin puree and a mix of quinoa and black beans, this fall soup is creamy, zesty, and deeply nourishing.
Ingredients: Pumpkin puree, cooked quinoa, black beans, onion, garlic, chili powder, cumin, broth, olive oil, lime juice, cilantro.
How to Make: Sauté aromatics, add beans, pumpkin, broth, and spices. Stir in quinoa and simmer until warmed through.
Per Serving: ~290 calories | 16g protein | 32g carbs | 9g fat
Beef and Barley Vegetable Soup
This protein-rich soup features tender beef chunks and chewy barley in a thick, veggie-loaded broth. Great for post-workout recovery.
Ingredients: Stew beef, barley, carrots, celery, onion, garlic, tomatoes, beef broth, thyme, rosemary, olive oil.
How to Make: Brown beef, add vegetables and broth, then simmer with barley until everything is tender.
Per Serving: ~360 calories | 28g protein | 30g carbs | 13g fat
Roasted Cauliflower and Chickpea Soup
This creamy soup blends roasted cauliflower and chickpeas into a velvety texture that’s dairy-free but ultra-satisfying.
Ingredients: Cauliflower florets, canned chickpeas, garlic, onion, olive oil, vegetable broth, smoked paprika, lemon juice, tahini (optional).
How to Make: Roast cauliflower, sauté aromatics, then blend everything with broth and seasonings. Heat and serve.
Per Serving: ~230 calories | 12g protein | 18g carbs | 10g fat
Spicy Sausage and Cabbage Soup
This bold and savory soup is made with spicy chicken sausage and cabbage, perfect for those who love heat and crave protein.
Ingredients: Spicy chicken or turkey sausage, cabbage, onion, garlic, carrots, tomatoes, broth, olive oil, red pepper flakes.
How to Make: Brown sausage, add vegetables, broth, and spices. Simmer until cabbage softens and flavors meld.
Per Serving: ~320 calories | 24g protein | 16g carbs | 18g fat
Tofu Miso Soup with Fall Greens
This light yet protein-rich soup combines tofu and miso paste with autumn greens for a nourishing bowl that’s perfect for lunch or dinner.
Ingredients: Firm tofu, miso paste, water or dashi broth, bok choy or spinach, scallions, mushrooms, soy sauce, sesame oil.
How to Make: Heat broth, dissolve miso, and add tofu, greens, and seasonings. Simmer gently to warm.
Per Serving: ~180 calories | 14g protein | 12g carbs | 8g fat
Greek Yogurt Tomato Basil Soup with Chicken
This twist on classic tomato soup gets a protein upgrade with Greek yogurt and shredded chicken. Creamy, tangy, and filling.
Ingredients: Canned or fresh tomatoes, garlic, onion, basil, chicken broth, cooked shredded chicken, Greek yogurt, olive oil.
How to Make: Cook down tomatoes with aromatics, blend smooth, stir in yogurt and chicken, and simmer until heated.
Per Serving: ~300 calories | 26g protein | 18g carbs | 11g fat
I’m a Food Scientist with a passion for crafting delicious and innovative recipes. At Tasty Scroll, I blend science with creativity to develop dishes that are as enjoyable to make as they are to eat. Whether it’s perfecting textures, enhancing flavors, or experimenting with new ingredients, I love sharing my culinary discoveries with you. Join me on this flavorful journey let’s cook up something amazing together!