|

15 High Protein Fall Soups to Keep You Warm and Full

ByNabeela Dastagir

There’s nothing quite like a steaming bowl of soup once the air turns crisp. But if you’re trying to build muscle, stay full longer, or just eat a little cleaner this season, regular soup recipes might leave you wanting more.

That’s why we’ve rounded up 15 high protein fall soups that taste just as cozy as they are nourishing. From hearty chicken and bean soups to warming chowders and chilies, each recipe is packed with protein to keep you satisfied all afternoon.

Grab your soup pot, some fall vegetables, and get ready to make dinnertime both delicious and nutritious this season.

1. Chicken and Wild Rice Soup

A creamy, comforting classic loaded with shredded chicken breast and hearty wild rice. This soup is thick, filling, and perfect for chilly evenings when you need something warm and protein-rich to fuel your day.

Ingredients:

  • 2 tbsp butter
  • 1 onion, diced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 3 garlic cloves, minced
  • 1/3 cup flour
  • 6 cups chicken broth
  • 1 cup wild rice
  • 3 cups cooked, shredded chicken breast
  • 1 cup milk
  • Salt and pepper to taste

Instructions:

  1. Melt butter in a large pot over medium heat and sauté onion, carrots, and celery for 5 minutes.
  2. Add garlic and cook for 1 minute.
  3. Sprinkle in flour and stir constantly for 2 minutes.
  4. Slowly pour in chicken broth, whisking to avoid lumps.
  5. Add wild rice, bring to a boil, then reduce heat and simmer 35 minutes.
  6. Stir in shredded chicken and milk, and simmer 5 more minutes.
  7. Season with salt and pepper before serving.

Nutritional Facts (per serving): Calories: 320 | Protein: 28g | Carbs: 26g | Fat: 11g

2. Turkey Chili Soup

This lean turkey chili soup swaps beef for ground turkey, keeping fat low while protein stays high. Loaded with beans and warm spices, it’s a filling one-pot meal perfect for meal prep.

Ingredients:

  • 1 lb ground turkey
  • 1 onion, diced
  • 1 bell pepper, diced
  • 2 tsp chili powder
  • 1 tsp cumin
  • 1 can (15 oz) black beans, drained
  • 1 can (15 oz) kidney beans, drained
  • 1 can (28 oz) diced tomatoes
  • 2 cups chicken broth
  • Salt to taste

Instructions:

  1. Brown ground turkey in a large pot over medium heat, breaking it apart as it cooks.
  2. Add onion and bell pepper, cooking until softened, about 5 minutes.
  3. Stir in chili powder and cumin, cooking for 1 minute.
  4. Add both cans of beans, diced tomatoes, and chicken broth.
  5. Bring to a boil, then reduce heat and simmer 25 minutes.
  6. Season with salt and serve hot.

Nutritional Facts (per serving): Calories: 310 | Protein: 27g | Carbs: 32g | Fat: 9g

3. Lentil and Sausage Soup

Earthy lentils and smoky sausage combine in this rustic, protein-packed soup. It’s hearty enough to be a full meal, with fiber from lentils and lean protein from turkey sausage.

Ingredients:

  • 1 tbsp olive oil
  • 12 oz turkey sausage, sliced
  • 1 onion, diced
  • 2 carrots, diced
  • 2 garlic cloves, minced
  • 1 cup dried green lentils
  • 6 cups chicken broth
  • 2 cups chopped kale
  • 1 tsp smoked paprika

Instructions:

  1. Heat olive oil in a pot and brown sausage slices, about 5 minutes. Remove and set aside.
  2. In the same pot, sauté onion and carrots for 5 minutes.
  3. Add garlic and smoked paprika, cooking 1 minute.
  4. Stir in lentils and chicken broth, bring to a boil.
  5. Reduce heat and simmer 25 minutes until lentils are tender.
  6. Return sausage to the pot along with kale, and cook 5 more minutes.

Nutritional Facts (per serving): Calories: 340 | Protein: 24g | Carbs: 30g | Fat: 14g

4. Beef and Barley Soup

Tender chunks of beef and chewy barley make this soup thick and satisfying. Slow simmered with root vegetables, it’s a filling classic that delivers plenty of protein per bowl.

Ingredients:

  • 1 lb beef stew meat, cubed
  • 1 tbsp oil
  • 1 onion, diced
  • 2 carrots, sliced
  • 2 celery stalks, sliced
  • 3 garlic cloves, minced
  • 2/3 cup pearl barley
  • 8 cups beef broth
  • 2 bay leaves

Instructions:

  1. Heat oil in a large pot and brown beef cubes on all sides.
  2. Add onion, carrots, and celery, cooking 5 minutes.
  3. Stir in garlic and cook 1 minute.
  4. Add barley, beef broth, and bay leaves.
  5. Bring to a boil, then reduce heat and simmer 1 hour until beef and barley are tender.
  6. Remove bay leaves and season before serving.

Nutritional Facts (per serving): Calories: 350 | Protein: 26g | Carbs: 29g | Fat: 13g

5. White Bean and Kale Soup

A Tuscan-inspired soup with creamy white beans, leafy kale, and Italian sausage. It’s rich in plant and animal protein, making it filling without feeling heavy.

Ingredients:

  • 1 tbsp olive oil
  • 8 oz Italian turkey sausage
  • 1 onion, diced
  • 3 garlic cloves, minced
  • 2 cans (15 oz) white beans, drained
  • 6 cups chicken broth
  • 3 cups chopped kale
  • 1 tsp Italian seasoning

Instructions:

  1. Heat olive oil and brown sausage, breaking it into pieces, about 6 minutes.
  2. Add onion and cook until soft, 5 minutes.
  3. Stir in garlic and Italian seasoning, cooking 1 minute.
  4. Add white beans and chicken broth, bring to a boil.
  5. Simmer 20 minutes, then stir in kale and cook 5 more minutes until wilted.

Nutritional Facts (per serving): Calories: 300 | Protein: 22g | Carbs: 28g | Fat: 10g

6. Black Bean Soup with Chorizo

Smoky chorizo adds bold flavor and protein to this thick black bean soup. Blended partially for creaminess, it’s a spicy, warming bowl perfect for cold fall nights.

Ingredients:

  • 8 oz chorizo, casing removed
  • 1 onion, diced
  • 1 bell pepper, diced
  • 3 garlic cloves, minced
  • 3 cans (15 oz) black beans, drained
  • 4 cups chicken broth
  • 1 tsp cumin
  • Juice of 1 lime

Instructions:

  1. Cook chorizo in a pot over medium heat, breaking it apart, about 6 minutes.
  2. Add onion and bell pepper, cooking 5 minutes.
  3. Stir in garlic and cumin, cooking 1 minute.
  4. Add black beans and chicken broth, bring to a boil.
  5. Simmer 20 minutes, then blend half the soup for a creamy texture.
  6. Stir in lime juice before serving.

Nutritional Facts (per serving): Calories: 330 | Protein: 20g | Carbs: 34g | Fat: 13g

7. Chickpea and Spinach Soup

A Mediterranean-style soup featuring protein-rich chickpeas, fresh spinach, and warm spices. Light yet filling, it’s a great vegetarian option for a high protein fall meal.

Ingredients:

  • 2 tbsp olive oil
  • 1 onion, diced
  • 3 garlic cloves, minced
  • 1 tsp cumin
  • 1 tsp paprika
  • 2 cans (15 oz) chickpeas, drained
  • 1 can (14 oz) diced tomatoes
  • 4 cups vegetable broth
  • 3 cups fresh spinach

Instructions:

  1. Heat olive oil and sauté onion for 5 minutes until soft.
  2. Add garlic, cumin, and paprika, cooking 1 minute.
  3. Stir in chickpeas, diced tomatoes, and vegetable broth.
  4. Bring to a boil, then simmer 20 minutes.
  5. Stir in spinach and cook 3 minutes until wilted.

Nutritional Facts (per serving): Calories: 280 | Protein: 14g | Carbs: 38g | Fat: 9g

8. Salmon Chowder

A creamy, luxurious chowder packed with omega-3s and protein from fresh salmon. Potatoes and corn add heartiness while the broth stays light and comforting.

Ingredients:

  • 1 lb salmon fillet, cubed
  • 2 tbsp butter
  • 1 onion, diced
  • 2 potatoes, diced
  • 1 cup corn kernels
  • 3 cups fish or vegetable broth
  • 1 cup milk
  • Salt and pepper to taste

Instructions:

  1. Melt butter in a pot and sauté onion for 5 minutes.
  2. Add potatoes and broth, bring to a boil, then simmer 15 minutes.
  3. Stir in corn and salmon cubes, cooking gently for 6 minutes.
  4. Pour in milk, season with salt and pepper, and heat through without boiling.

Nutritional Facts (per serving): Calories: 340 | Protein: 26g | Carbs: 22g | Fat: 16g

9. Turkey Meatball Soup

Tender turkey meatballs simmered in a savory vegetable broth make this soup both light and protein-packed. It’s a family-friendly favorite that reheats beautifully.

Ingredients:

  • 1 lb ground turkey
  • 1/4 cup breadcrumbs
  • 1 egg
  • 2 garlic cloves, minced
  • 1 onion, diced
  • 2 carrots, sliced
  • 6 cups chicken broth
  • 1 cup small pasta or orzo
  • 2 cups spinach

Instructions:

  1. Mix ground turkey, breadcrumbs, egg, and half the garlic; form into small meatballs.
  2. In a pot, sauté onion, carrots, and remaining garlic for 5 minutes.
  3. Add chicken broth and bring to a boil.
  4. Drop in meatballs and pasta, simmering 12 minutes.
  5. Stir in spinach and cook 2 more minutes before serving.

Nutritional Facts (per serving): Calories: 310 | Protein: 25g | Carbs: 27g | Fat: 11g

10. Split Pea Soup with Ham

Thick, hearty, and naturally high in protein, this classic split pea soup gets a smoky boost from diced ham. It’s a nostalgic comfort food loaded with fiber too.

Ingredients:

  • 1 tbsp oil
  • 1 onion, diced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 2 cups dried split peas
  • 8 cups chicken broth
  • 1 1/2 cups diced ham
  • 1 bay leaf

Instructions:

  1. Heat oil in a pot and sauté onion, carrots, and celery for 5 minutes.
  2. Add split peas, chicken broth, and bay leaf.
  3. Bring to a boil, then reduce heat and simmer 45 minutes, stirring occasionally.
  4. Stir in diced ham and cook 10 more minutes until peas break down.
  5. Remove bay leaf before serving.

Nutritional Facts (per serving): Calories: 320 | Protein: 24g | Carbs: 40g | Fat: 7g

11. Chicken Tortilla Soup

A zesty, spiced soup with shredded chicken, tomatoes, and corn. Topped with crunchy tortilla strips, it’s flavorful, protein-rich, and perfect for cool fall days.

Ingredients:

  • 2 cups cooked, shredded chicken breast
  • 1 onion, diced
  • 3 garlic cloves, minced
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1 can (14 oz) diced tomatoes
  • 1 cup corn kernels
  • 6 cups chicken broth
  • Tortilla strips for topping

Instructions:

  1. Sauté onion and garlic in a pot for 5 minutes.
  2. Add cumin and chili powder, cooking 1 minute.
  3. Stir in diced tomatoes, corn, and chicken broth.
  4. Bring to a boil, then simmer 20 minutes.
  5. Add shredded chicken and heat through for 5 minutes.
  6. Top with tortilla strips before serving.

Nutritional Facts (per serving): Calories: 290 | Protein: 26g | Carbs: 24g | Fat: 9g

12. Beef and Quinoa Soup

This protein-packed soup pairs lean ground beef with fluffy quinoa for a filling, nutrient-dense bowl. Root vegetables round it out for a true fall flavor.

Ingredients:

  • 1 lb lean ground beef
  • 1 onion, diced
  • 2 carrots, diced
  • 2 garlic cloves, minced
  • 2/3 cup quinoa, rinsed
  • 6 cups beef broth
  • 1 can (14 oz) diced tomatoes

Instructions:

  1. Brown ground beef in a pot, breaking it apart, about 6 minutes.
  2. Add onion and carrots, cooking 5 minutes.
  3. Stir in garlic and cook 1 minute.
  4. Add quinoa, beef broth, and diced tomatoes.
  5. Bring to a boil, then simmer 20 minutes until quinoa is tender.

Nutritional Facts (per serving): Calories: 330 | Protein: 27g | Carbs: 28g | Fat: 12g

13. Shrimp and White Bean Soup

Light yet protein-rich, this soup combines tender shrimp with creamy white beans in a garlicky tomato broth. It cooks quickly, making it perfect for busy weeknights.

Ingredients:

  • 1 lb shrimp, peeled and deveined
  • 2 tbsp olive oil
  • 1 onion, diced
  • 4 garlic cloves, minced
  • 2 cans (15 oz) white beans, drained
  • 1 can (14 oz) diced tomatoes
  • 4 cups chicken broth
  • 2 cups spinach

Instructions:

  1. Heat olive oil and sauté onion for 5 minutes.
  2. Add garlic and cook 1 minute.
  3. Stir in white beans, diced tomatoes, and chicken broth.
  4. Bring to a boil, then simmer 15 minutes.
  5. Add shrimp and cook 3-4 minutes until pink.
  6. Stir in spinach and serve once wilted.

Nutritional Facts (per serving): Calories: 300 | Protein: 28g | Carbs: 26g | Fat: 9g

14. Pork and Hominy Soup (Pozole)

A traditional Mexican-inspired soup with tender pork, hominy, and warm chili spices. It’s rich, satisfying, and packed with protein for a hearty fall dinner.

Ingredients:

  • 1 lb pork shoulder, cubed
  • 1 onion, diced
  • 4 garlic cloves, minced
  • 2 tbsp chili powder
  • 1 tsp oregano
  • 1 can (28 oz) hominy, drained
  • 8 cups chicken broth
  • Lime wedges for serving

Instructions:

  1. Brown pork cubes in a large pot, about 8 minutes.
  2. Add onion and garlic, cooking 5 minutes.
  3. Stir in chili powder and oregano, cooking 1 minute.
  4. Add hominy and chicken broth, bring to a boil.
  5. Reduce heat and simmer 1 hour until pork is tender.
  6. Serve with lime wedges.

Nutritional Facts (per serving): Calories: 360 | Protein: 29g | Carbs: 24g | Fat: 15g

15. Egg Drop Protein Soup with Tofu

A light, quick soup featuring silky egg ribbons and cubes of tofu in a savory broth. It’s an easy, low-fat option that’s surprisingly high in protein.

Ingredients:

  • 6 cups chicken or vegetable broth
  • 1 tbsp soy sauce
  • 1 tsp sesame oil
  • 14 oz firm tofu, cubed
  • 3 eggs, beaten
  • 2 green onions, sliced
  • 1 tbsp cornstarch mixed with 2 tbsp water

Instructions:

  1. Bring broth to a boil with soy sauce and sesame oil.
  2. Stir in cornstarch slurry to slightly thicken the broth.
  3. Add tofu cubes and simmer 3 minutes.
  4. Slowly pour in beaten eggs while stirring gently to create ribbons.
  5. Garnish with green onions before serving.

Nutritional Facts (per serving): Calories: 220 | Protein: 20g | Carbs: 10g | Fat: 11g

Similar Posts

Leave a Reply