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19 Cozy Fall Soups for Weight Loss

Grab a bowl of these fall soups for a nourishing and cozy meal. These recipes feature seasonal ingredients like spinach, apples, cauliflower, and butternut squash. Plus, these dishes are lower in calories and high in fiber and/or protein, which can help you feel satisfied for longer periods. Recipes like Curried Parsnip & Apple Soup and Turkey & Wild Rice Soup with Vegetables are delicious, warming, and nutritious, all while supporting your health goals.

1. Escarole, Cannellini Bean & Sausage Soup

A hearty soup filled with leafy escarole, protein-packed cannellini beans, and flavorful sausage. This soup provides a balance of protein and fiber to keep you full longer, making it a perfect fall meal.

• Nutrition: 320 calories, 22g protein, 8g fiber, 18g fat

Ingredients:

• 1 tbsp olive oil
• 1 lb Italian sausage
• 1 can cannellini beans, drained
• 4 cups escarole, chopped
• 6 cups chicken broth
• Salt and pepper to taste

Instructions:

1. Heat oil in a large pot, cook sausage until browned.
2. Add beans, escarole, and broth.
3. Simmer for 15 minutes, season, and serve.

2. Curried Parsnip & Apple Soup

A delicious blend of sweet apples and earthy parsnips spiced with curry for a unique fall flavor. This soup is packed with fiber and vitamins.

• Nutrition: 180 calories, 3g protein, 6g fiber, 6g fat

Ingredients:

• 1 tbsp olive oil
• 2 parsnips, peeled and chopped
• 2 apples, peeled and chopped
• 1 onion, diced
• 1 tbsp curry powder
• 4 cups vegetable broth

Instructions:

1. Heat oil and sauté parsnips, apples, and onions.
2. Stir in curry powder and broth.
3. Simmer until vegetables are soft, blend until smooth.

3. Turkey & Wild Rice Soup with Vegetables

A wholesome and filling soup combining lean turkey, wild rice, and a mix of vegetables. This dish is high in protein and low in fat, making it perfect for weight loss.

• Nutrition: 260 calories, 23g protein, 5g fiber, 7g fat

Ingredients:

• 1 lb ground turkey
• 1 cup wild rice
• 1 onion, diced
• 2 carrots, chopped
• 4 cups chicken broth

Instructions:

1. Cook turkey in a large pot, then add vegetables and broth.
2. Stir in wild rice and simmer for 30 minutes until rice is tender.

4. Coconut Curry Squash Soup with Spiced Seeds

Butternut squash and creamy coconut milk come together in this flavorful soup with a dash of curry. Topped with spiced seeds for an extra crunch, it’s packed with vitamins and healthy fats.

• Nutrition: 210 calories, 3g protein, 4g fiber, 14g fat

Ingredients:

• 1 butternut squash, peeled and diced
• 1 can coconut milk
• 1 tbsp curry powder
• 4 cups vegetable broth
• Pumpkin seeds, roasted with spices

Instructions:

1. Roast squash, then blend with coconut milk, curry, and broth.
2. Garnish with spiced seeds.

5. Lemon Chicken Orzo Soup with Kale

This light yet filling soup combines tender chicken, orzo pasta, and vitamin-packed kale with a bright lemony broth.

• Nutrition: 290 calories, 24g protein, 5g fiber, 6g fat

Ingredients:

• 1 lb chicken breast, diced
• 1 cup orzo pasta
• 2 cups kale, chopped
• 1 lemon, juiced
• 6 cups chicken broth

Instructions:

1. Cook chicken in broth, then add orzo and kale.
2. Simmer until orzo is tender, finish with lemon juice.

6. Instant Pot Lentil Soup

A hearty lentil soup made easily in an Instant Pot. Full of plant-based protein and fiber, this soup is perfect for a cozy meal.

• Nutrition: 220 calories, 12g protein, 9g fiber, 5g fat

Ingredients:

• 1 cup lentils
• 1 onion, diced
• 2 carrots, chopped
• 4 cups vegetable broth
• 1 tsp cumin

Instructions:

1. Add all ingredients to the Instant Pot, set to high for 15 minutes.
2. Let pressure release naturally, season to taste.

7. Sweet Potato Soup with Crispy Tortilla Topping

A creamy sweet potato soup topped with crispy tortilla strips for texture and flavor. Rich in fiber and beta-carotene.

• Nutrition: 230 calories, 4g protein, 6g fiber, 8g fat

Ingredients:

• 2 sweet potatoes, peeled and diced
• 1 onion, diced
• 4 cups vegetable broth
• Tortilla strips for garnish

Instructions:

1. Sauté onion and sweet potato, then add broth.
2. Simmer until tender, blend until smooth, and garnish with tortilla strips.

8. Roasted Cauliflower & Potato Curry Soup

Roasted cauliflower and potatoes blended with a fragrant curry broth for a comforting fall meal.

• Nutrition: 240 calories, 6g protein, 5g fiber, 9g fat

Ingredients:

• 1 head cauliflower, chopped
• 2 potatoes, diced
• 1 tbsp curry powder
• 4 cups vegetable broth

Instructions:

1. Roast cauliflower and potatoes, then blend with curry and broth.

9. Smoked Gouda-Broccoli Soup

A rich and creamy broccoli soup with the smoky flavor of gouda cheese. Perfect for a cozy meal that feels indulgent but is light on calories.

• Nutrition: 300 calories, 12g protein, 4g fiber, 16g fat

Ingredients:

• 1 head broccoli, chopped
• 1 cup smoked gouda, shredded
• 1 onion, diced
• 4 cups vegetable broth

Instructions:

1. Cook broccoli and onion, add broth and gouda.
2. Blend until smooth and creamy.

10. Slow-Cooker Vegan Butternut Squash Soup with Apple

A simple slow-cooker soup combining the sweetness of butternut squash and apple for a naturally sweet fall meal.

• Nutrition: 180 calories, 3g protein, 6g fiber, 4g fat

Ingredients:

• 1 butternut squash, peeled and diced
• 2 apples, peeled and diced
• 4 cups vegetable broth

Instructions:

1. Add butternut squash, apples, onion, and broth to the slow cooker
2. .Cook on low for 6 hours or on high for 3 hours, until the squash is tender.
3. Blend the soup until smooth using an immersion blender or transfer to a blender.
4. Optionally, stir in cinnamon before serving for extra warmth and flavor.

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11. Wonton Soup with Shrimp, Mushrooms & Brussels Sprouts

This light and flavorful soup is filled with plump shrimp wontons, earthy mushrooms, and hearty Brussels sprouts for a nutritious, protein-packed meal.

• Nutrition: 240 calories, 18g protein, 5g fiber, 7g fat

Ingredients:

• 10 wonton wrappers
• ½ lb shrimp, peeled and chopped
• 1 cup mushrooms, sliced
• 1 cup Brussels sprouts, sliced
• 4 cups chicken broth

Instructions:

1. Fill wonton wrappers with shrimp, seal, and set aside.
2. In a pot, simmer mushrooms and Brussels sprouts in broth.
3. Add wontons and cook until they float.

12. Smoky Black Bean & Pepper Soup

Black beans and roasted peppers bring a smoky depth to this fiber-rich soup. It’s a hearty, plant-based meal that’s perfect for cooler weather.

• Nutrition: 280 calories, 14g protein, 10g fiber, 8g fat

Ingredients:

• 2 cans black beans, drained
• 2 bell peppers, roasted and diced
• 1 onion, diced
• 4 cups vegetable broth
• 1 tsp smoked paprika

Instructions:

1. Sauté onion, add beans, peppers, and paprika.
2. Pour in broth and simmer for 20 minutes.

13. Lemony Lentil Soup with Collards

This zesty lentil soup is light but satisfying, with nutrient-rich collard greens adding a punch of vitamins and minerals.

• Nutrition: 200 calories, 12g protein, 8g fiber, 5g fat

Ingredients:

• 1 cup lentils
• 2 cups collard greens, chopped
• 1 lemon, juiced
• 4 cups vegetable broth

Instructions:

1. Cook lentils in broth until tender.
2. Stir in collards and lemon juice, simmer for 10 more minutes.

14. Kohlrabi, Potato & Leek Soup

A creamy soup featuring the unique flavor of kohlrabi paired with classic potatoes and leeks for a velvety fall dish.

• Nutrition: 210 calories, 5g protein, 6g fiber, 7g fat

Ingredients:

• 2 kohlrabi, peeled and diced
• 2 potatoes, peeled and diced
• 1 leek, sliced
• 4 cups vegetable broth

Instructions:

1. Sauté leek, then add kohlrabi and potatoes with broth.
2. Simmer until tender, blend until smooth.

15. White Bean Soup with Tomato & Shrimp

This flavorful Mediterranean-style soup combines creamy white beans, juicy tomatoes, and tender shrimp for a nutrient-dense meal.

• Nutrition: 280 calories, 20g protein, 7g fiber, 6g fat

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 can white beans, drained
• 2 tomatoes, diced
• 4 cups vegetable broth

Instructions:

1. Cook shrimp in broth, add beans and tomatoes.
2. Simmer for 10 minutes and serve.

16. Butternut Squash Soup with Avocado & Chickpeas

A smooth butternut squash soup topped with creamy avocado and crispy roasted chickpeas for a nutrient-packed, texture-rich meal.

• Nutrition: 230 calories, 7g protein, 8g fiber, 10g fat

Ingredients:

• 1 butternut squash, peeled and diced
• 1 avocado, sliced
• 1 can chickpeas, drained and roasted
• 4 cups vegetable broth

Instructions:

1. Cook squash in broth, blend until smooth.
2. Top with avocado slices and roasted chickpeas.

17. Instant Pot Chicken Soup with Root Vegetables & Barley

A hearty, comforting soup filled with tender chicken, earthy root vegetables, and wholesome barley. The Instant Pot makes it easy and quick.

• Nutrition: 310 calories, 25g protein, 6g fiber, 8g fat

Ingredients:

• 1 lb chicken breast, diced
• 1 cup barley
• 2 carrots, chopped
• 2 parsnips, chopped
• 4 cups chicken broth

Instructions:

1. Add all ingredients to the Instant Pot, set to high for 20 minutes.
2. Let pressure release naturally before serving.

18. Beef Soup with Root Vegetables

This robust soup combines lean beef with root vegetables like carrots, parsnips, and potatoes for a filling meal that’s perfect for fall.

• Nutrition: 320 calories, 26g protein, 7g fiber, 12g fat

Ingredients:

• 1 lb beef stew meat
• 2 carrots, chopped
• 2 parsnips, chopped
• 2 potatoes, diced
• 4 cups beef broth

Instructions:

1. Brown beef, then add vegetables and broth.
2. Simmer for 40 minutes until beef is tender.

19. Linguica, Kale & Red Bean Soup

This flavorful Portuguese-inspired soup features smoky linguica sausage, hearty kale, and red beans, offering a protein-rich and satisfying meal.

• Nutrition: 330 calories, 20g protein, 8g fiber, 15g fat

Ingredients:

• 1 lb linguica sausage, sliced
• 2 cups kale, chopped
• 1 can red beans, drained
• 4 cups chicken broth

Instructions:

1. Cook sausage in a pot, then add kale, beans, and broth.
2. Simmer for 20 minutes before serving.

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Here are some tips and serving suggestions for the soups, along with advice for storing them to maximize convenience and flavor,

Storage Tips:

1. Refrigeration: Most soups can be stored in airtight containers in the refrigerator for up to 4 days. Ensure they are completely cooled before refrigerating to maintain freshness and prevent bacterial growth.
2. Freezing: Many of these soups, especially those without dairy, freeze well for up to 3 months. For soups with dairy (like the Smoked Gouda-Broccoli Soup), consider freezing before adding any cream or cheese. Freeze soups in individual portions for easy, grab-and-go meals.
3. Reheating: When reheating refrigerated or frozen soups, add a splash of water or broth to help restore their consistency. Always heat slowly to avoid breaking any creamy textures.

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Serving Suggestions:

1. Garnishes: Add a touch of extra flavor and texture with simple garnishes like:

• Fresh herbs: Sprinkle fresh cilantro, parsley, or dill on top of your soups.
• Croutons or seeds: Top with homemade croutons, roasted pumpkin seeds, or sunflower seeds for crunch.
• Greek yogurt or sour cream: A dollop adds creaminess to soups like the Lentil Soup or the Black Bean Soup.
• Shredded cheese: For non-dairy-free soups, sprinkle shredded cheddar or Parmesan on top before serving.

1. Bread Pairings: Serve your soups with crusty bread or a slice of whole grain toast for added fiber and to complement the soup’s flavors. For example, a rustic sourdough loaf would be excellent with the Turkey & Wild Rice Soup or the Escarole, Cannellini Bean & Sausage Soup.
2. Side Salads: For a lighter meal, pair your soup with a simple side salad. Mixed greens with vinaigrette, roasted beets, or a shaved fennel and apple salad would add refreshing contrast to hearty soups.

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Soup Customization Ideas:

• Vegetarian Versions: For soups containing meat, you can easily swap out the protein with beans or tofu. For example, replace the Turkey in the Turkey & Wild Rice Soup with extra chickpeas or lentils.
• Spice It Up: For more heat, add extra spice! A pinch of cayenne pepper or a few dashes of hot sauce can elevate flavors in soups like the Smoky Black Bean & Pepper Soup or the Lemon Chicken Orzo Soup.
• Creamier Textures: If you prefer a creamier soup, use coconut milk, heavy cream, or a plant-based alternative to blend into any of the pureed soups, like the Curried Parsnip & Apple Soup or the Butternut Squash Soup.