15 Cozy High Protein Fall Soups and Stews.

There’s a specific kind of hunger that hits in October — the kind that a salad just won’t fix. You want something warm, hearty, and filling enough to actually carry you through the afternoon without raiding the snack cabinet an hour later. The problem is most cozy soups are low on protein and high on sodium, leaving you hungry again faster than expected.

These 19 high protein fall soups and stews were built differently. Every recipe uses real, whole-food ingredients, hits meaningful protein targets, and tastes like something you’d actually crave. Whether you’re meal prepping for the week or just need dinner on the table fast, these are the bowls that deliver.

Why Soup Is One of the Best High Protein Fat Loss Meals

Soups naturally support weight loss because of high water content — water adds volume without calories, which means you eat more food for fewer calories. Research consistently shows that people eat significantly fewer total calories when a meal starts with a broth-based soup. Add a strong protein source — lean beef, turkey, chicken, legumes — plus fiber-rich fall vegetables like squash, lentils, and kale, and you’ve got a meal that keeps blood sugar stable, hunger hormones quiet, and energy consistent for hours. Soups also reheat perfectly, making them one of the most efficient meal prep foods you can make.

1. Pumpkin Turkey Chili with White Beans

The pumpkin here isn’t just seasonal flair — it adds body, fiber, and a subtle sweetness that balances the smoky chili spices beautifully. White beans push the protein even higher without adding heaviness.

Ingredients:

1. 1 lb lean ground turkey (93%)
2. 1 can pumpkin puree (15 oz)
3. 2 cans white kidney beans, drained and rinsed
4. 1 can fire-roasted diced tomatoes
5. 2 cups low-sodium chicken broth
6. 1 tsp chili powder
7. 1 tsp cumin
8. ½ tsp smoked paprika
9. ½ tsp garlic powder
10. Salt and pepper to taste

Steps:

1. Brown ground turkey in a large pot over medium-high heat, breaking it up as it cooks
2. Drain any excess fat, then stir in chili powder, cumin, paprika, and garlic powder for 1 minute
3. Add pumpkin puree, beans, tomatoes, and chicken broth; stir to combine
4. Bring to a boil, then reduce heat and simmer uncovered for 20 minutes
5. Adjust seasoning to taste and serve hot; stores up to 5 days in the fridge

Macros (1½ cup serving): Calories: 355 | Protein: 32g | Carbs: 38g | Fat: 7g

2. Tuscan White Bean and Kale Soup with Chicken

This soup is deeply savory and satisfying in a way that feels almost luxurious without any cream or heavy ingredients. Cannellini beans mashed slightly into the broth create a naturally thick, silky base.

Ingredients:

1. 2 cups cooked shredded chicken breast
2. 2 cans cannellini beans, drained and rinsed
3. 3 cups chopped lacinato kale
4. 1 can diced tomatoes
5. 4 cloves garlic, minced
6. 4 cups low-sodium chicken broth
7. 1 tsp Italian seasoning
8. ½ tsp red pepper flakes
9. 1 tbsp olive oil
10. Salt and pepper to taste
11. Freshly grated Parmesan for topping (optional)

Steps:

1. Heat olive oil in a large pot over medium heat; sauté garlic for 1 minute until fragrant
2. Add red pepper flakes, Italian seasoning, and diced tomatoes; stir for 2 minutes
3. Add cannellini beans and broth; bring to a gentle boil
4. Use a wooden spoon to mash about ¼ of the beans against the pot to thicken the broth
5. Stir in shredded chicken and kale; simmer 4–5 minutes until kale is tender
6. Season with salt and pepper; serve topped with Parmesan if using

Macros (1½ cup serving): Calories: 340 | Protein: 34g | Carbs: 32g | Fat: 6g

3. Smoky Lentil and Sweet Potato Soup

Lentils are one of the most underrated high protein, high fiber ingredients in a fall pantry. Combined with sweet potato, smoked paprika, and a squeeze of lemon at the end, this soup is bold, earthy, and completely filling.

Ingredients:

1. 1½ cups dry red lentils, rinsed
2. 1 large sweet potato, peeled and diced
3. 1 can diced tomatoes
4. 1 medium yellow onion, diced
5. 3 cloves garlic, minced
6. 5 cups low-sodium vegetable broth
7. 1½ tsp smoked paprika
8. 1 tsp cumin
9. ½ tsp turmeric
10. 1 tbsp olive oil
11. Juice of 1 lemon
12. Salt and pepper to taste

Steps:

1. Heat olive oil in a large pot over medium heat; sauté onion for 4 minutes until softened
2. Add garlic, paprika, cumin, and turmeric; stir for 1 minute
3. Add lentils, sweet potato, tomatoes, and broth; bring to a boil
4. Reduce heat and simmer covered for 25 minutes until lentils are completely soft
5. Use an immersion blender to partially blend for a creamier texture, or leave chunky
6. Squeeze in lemon juice, season, and serve

Macros (1½ cup serving): Calories: 320 | Protein: 18g | Carbs: 54g | Fat: 4g

4. Slow Cooker Beef and Root Vegetable Stew

This is the slow cooker recipe that makes your whole house smell like autumn. Lean stew beef becomes fork-tender over hours alongside parsnips, carrots, turnip, and a rich herb-laced broth.

Ingredients:

1. 1.5 lb lean beef stew meat, trimmed and cubed
2. 2 large carrots, chunked
3. 2 medium parsnips, peeled and chunked
4. 1 medium turnip, peeled and cubed
5. 1 medium onion, diced
6. 3 cloves garlic, minced
7. 1 can diced tomatoes
8. 3 cups low-sodium beef broth
9. 1 tbsp tomato paste
10. 1 tsp thyme
11. 1 bay leaf
12. Salt and pepper to taste

Steps:

1. Season beef cubes generously with salt and pepper
2. Add beef, vegetables, garlic, and onion to the slow cooker
3. Whisk together broth, tomato paste, and thyme; pour over everything
4. Add bay leaf, cover, and cook on LOW for 7–8 hours or HIGH for 4–5 hours
5. Remove bay leaf, stir well, and adjust seasoning before serving
6. Store in meal prep containers for up to 5 days

Macros (1½ cup serving): Calories: 330 | Protein: 34g | Carbs: 22g | Fat: 8g

5. Chicken and Wild Rice Mushroom Soup

Earthy mushrooms, nutty wild rice, and shredded chicken in a light cream-style broth made with just a splash of low-fat milk — this tastes like a restaurant bowl without the heavy cream.

Ingredients:

1. 1.5 cups cooked shredded chicken breast
2. 1 cup dry wild rice blend, cooked per package
3. 2 cups cremini mushrooms, sliced
4. 3 stalks celery, diced
5. 2 medium carrots, diced
6. 1 medium onion, diced
7. 4 cloves garlic, minced
8. 5 cups low-sodium chicken broth
9. ½ cup low-fat milk
10. 1 tbsp olive oil
11. 1 tsp thyme
12. Salt and pepper to taste

Steps:

1. Heat olive oil in a large pot; sauté onion, celery, and carrots for 5 minutes
2. Add garlic and mushrooms; cook until mushrooms are golden, about 5 more minutes
3. Pour in chicken broth, add thyme, and bring to a simmer
4. Stir in cooked wild rice and shredded chicken; simmer 10 minutes
5. Stir in milk and simmer 2 more minutes; season with salt and pepper

Macros (1½ cup serving): Calories: 310 | Protein: 28g | Carbs: 34g | Fat: 6g

6. Spiced Lamb and Chickpea Harira

Harira is a traditional North African soup that’s been warming people up for centuries — and it deserves far more attention in the fall recipe space. Lean lamb, chickpeas, lentils, and warming spices in a tomato-lemon broth make this one deeply complex and satisfying.

Ingredients:

1. ¾ lb lean lamb shoulder, trimmed and cubed small
2. 1 can chickpeas, drained
3. ½ cup red lentils, rinsed
4. 1 can diced tomatoes
5. 1 medium onion, diced
6. 3 cloves garlic, minced
7. 1 tsp cumin
8. 1 tsp cinnamon
9. ½ tsp ginger
10. ½ tsp turmeric
11. 4 cups low-sodium chicken or vegetable broth
12. Juice of 1 lemon
13. Fresh cilantro and parsley for serving

Steps:

1. Sear lamb in a large pot over high heat until browned on all sides; remove and set aside
2. Reduce heat to medium; sauté onion and garlic for 3 minutes
3. Add cumin, cinnamon, ginger, and turmeric; stir for 1 minute
4. Return lamb to pot; add tomatoes, chickpeas, lentils, and broth
5. Bring to a boil, then simmer covered for 40 minutes until lentils dissolve and lamb is tender
6. Stir in lemon juice; serve with fresh herbs

Macros (1½ cup serving): Calories: 365 | Protein: 30g | Carbs: 36g | Fat: 10g

7. Butternut Squash and White Bean Bisque with Turkey

This bisque is silky, naturally sweet, and surprisingly hearty. Blended butternut squash creates a creamy base without any heavy cream, while ground turkey and white beans push the protein to a genuinely filling level.

Ingredients:

1. 1 lb lean ground turkey
2. 3 cups butternut squash, cubed (fresh or frozen)
3. 1 can white beans, drained
4. 1 medium onion, diced
5. 3 cloves garlic, minced
6. 4 cups low-sodium chicken broth
7. 1 tsp sage
8. ¼ tsp nutmeg
9. 1 tbsp olive oil
10. Salt and pepper to taste

Steps:

1. Cook butternut squash and onion in a pot with olive oil over medium heat for 5 minutes
2. Add garlic, sage, and nutmeg; stir for 1 minute
3. Add broth and bring to a boil; simmer for 20 minutes until squash is very soft
4. Blend the soup until smooth using an immersion blender
5. Brown ground turkey in a separate pan; add to blended soup along with white beans
6. Simmer together for 5 more minutes; season and serve

Macros (1½ cup serving): Calories: 345 | Protein: 30g | Carbs: 34g | Fat: 8g

8. Chicken Pozole Verde

Pozole is a Mexican hominy soup that’s deeply comforting and wildly underrated in the wellness space. The verde version uses tomatillos, poblano peppers, and cilantro for a bright, herbaceous broth that’s bold and satisfying.

Ingredients:

1. 1.5 lb boneless skinless chicken thighs
2. 1 can hominy (25 oz), drained and rinsed
3. 6 tomatillos, husked and halved
4. 1 poblano pepper, seeded and roughly chopped
5. 1 medium onion, quartered
6. 4 cloves garlic
7. 4 cups low-sodium chicken broth
8. 1 tsp cumin
9. 1 cup fresh cilantro
10. Juice of 1 lime
11. Salt and pepper to taste

Steps:

1. Broil tomatillos, poblano, onion, and garlic on a sheet pan for 8 minutes until slightly charred
2. Blend broiled vegetables with cilantro, lime juice, and 1 cup broth until smooth
3. Add chicken thighs and remaining broth to a large pot; bring to a simmer
4. Cook chicken 18–20 minutes until cooked through; remove and shred
5. Add blended verde sauce and hominy to the broth; simmer 10 minutes
6. Return shredded chicken to pot; season and serve with sliced radish and cabbage

Macros (1½ cup serving): Calories: 350 | Protein: 36g | Carbs: 30g | Fat: 8g

9. Coconut Curry Red Lentil Soup

This soup is the definition of effortless depth of flavor. Red lentils dissolve into the broth and create a naturally thick, creamy texture that soaks up the curry spices and light coconut milk perfectly.

Ingredients:

1. 1½ cups dry red lentils, rinsed
2. 1 can light coconut milk
3. 1 can diced tomatoes
4. 1 medium onion, diced
5. 3 cloves garlic, minced
6. 1 tbsp fresh ginger, grated
7. 1½ tsp curry powder
8. ½ tsp turmeric
9. ½ tsp cumin
10. 3 cups low-sodium vegetable broth
11. 1 tbsp coconut oil or olive oil
12. Juice of ½ lime
13. Fresh cilantro for serving

Steps:

1. Heat oil in a large pot; sauté onion for 4 minutes until soft
2. Add garlic, ginger, curry powder, turmeric, and cumin; stir for 1 minute
3. Add lentils, tomatoes, coconut milk, and broth; stir to combine
4. Bring to a boil, then reduce heat and simmer uncovered for 25 minutes, stirring occasionally
5. Stir in lime juice; adjust seasoning and serve topped with fresh cilantro

Macros (1½ cup serving): Calories: 330 | Protein: 17g | Carbs: 50g | Fat: 7g

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10. Beef and Black Bean Chipotle Chili

This is a deep, dark, smoky chili that means business. Lean ground beef, black beans, and a chipotle pepper in adobo give it just enough heat to feel indulgent — but the macros stay firmly in fat loss territory.

Ingredients:

1. 1 lb lean ground beef (90%)
2. 2 cans black beans, drained
3. 1 can fire-roasted diced tomatoes
4. 1 chipotle pepper in adobo sauce, minced
5. 1 medium onion, diced
6. 3 cloves garlic, minced
7. 1½ cups low-sodium beef broth
8. 1 tsp cumin
9. 1 tsp chili powder
10. ½ tsp smoked paprika
11. Salt to taste

Steps:

1. Brown beef in a large pot over medium-high heat; drain fat and add onion and garlic
2. Cook for 3 minutes until onion softens; add cumin, chili powder, and smoked paprika
3. Stir in chipotle pepper, tomatoes, black beans, and broth
4. Bring to a boil, then reduce heat and simmer uncovered for 25 minutes
5. Taste and adjust heat level; serve topped with Greek yogurt instead of sour cream

Macros (1½ cup serving): Calories: 360 | Protein: 34g | Carbs: 33g | Fat: 9g

11. Turkey and Vegetable Minestrone

A high protein remix of the classic Italian soup. Extra ground turkey gives this minestrone a heartier, more filling structure, while the vegetables and cannellini beans add layers of fiber that keep hunger quiet for hours.

Ingredients:

1. ¾ lb lean ground turkey
2. 1 can cannellini beans, drained
3. 1 zucchini, diced
4. 2 medium carrots, diced
5. 2 stalks celery, diced
6. 1 can diced tomatoes
7. 4 cups low-sodium chicken broth
8. ½ cup whole grain ditalini or elbow pasta (dry)
9. 2 cups baby spinach
10. 1 tsp Italian seasoning
11. 1 tbsp olive oil
12. Salt and pepper to taste

Steps:

1. Heat olive oil in a large pot; brown ground turkey and set aside
2. Sauté carrots, celery, and zucchini in the same pot for 4 minutes
3. Add Italian seasoning, tomatoes, broth, beans, and turkey; bring to a boil
4. Add pasta and cook per package instructions, about 8–10 minutes
5. Stir in spinach in the last 2 minutes; season and serve

Macros (1½ cup serving): Calories: 335 | Protein: 28g | Carbs: 32g | Fat: 8g

12. French Onion Chicken Soup

All the deep, caramelized flavor of classic French onion soup — but with shredded chicken breast added for serious protein, and served without the thick bread base to keep calories balanced.

Ingredients:

1. 1.5 cups cooked shredded chicken breast
2. 3 large yellow onions, thinly sliced
3. 4 cups low-sodium beef broth (for depth)
4. 1 cup low-sodium chicken broth
5. 2 tbsp balsamic vinegar
6. 1 tbsp olive oil
7. 1 tsp thyme
8. Salt and pepper to taste
9. ¼ cup shredded Gruyère or Swiss cheese (optional, for serving)

Steps:

1. Heat olive oil in a large pot over medium-low heat; add onions with a pinch of salt
2. Cook onions slowly, stirring every few minutes, for 35–40 minutes until deeply golden and caramelized — don’t rush this step
3. Add balsamic vinegar and thyme; stir for 1 minute
4. Pour in both broths; bring to a simmer for 15 minutes
5. Stir in shredded chicken and simmer 5 more minutes
6. Ladle into bowls; top with Gruyère if using and broil briefly until melted

Macros (1½ cup serving without cheese): Calories: 285 | Protein: 30g | Carbs: 18g | Fat: 7g

13. High Protein Chicken Tortilla Soup

This isn’t the watered-down version from a can. It’s thick with chicken, black beans, corn, and tomatoes, with just enough heat and a satisfying crunch from a few baked tortilla strips on top.

Ingredients:

1. 1.5 lb boneless skinless chicken breast
2. 1 can black beans, drained
3. 1 cup frozen corn
4. 1 can fire-roasted diced tomatoes
5. 1 can green chiles (4 oz)
6. 4 cups low-sodium chicken broth
7. 1 tsp cumin
8. 1 tsp chili powder
9. ½ tsp garlic powder
10. 2 corn tortillas, cut into strips and baked until crispy
11. Lime juice and cilantro to serve

Steps:

1. Add chicken breast, broth, tomatoes, green chiles, corn, beans, and all spices to a large pot
2. Bring to a boil, then reduce heat and simmer covered for 22–25 minutes
3. Remove chicken, shred with two forks, and return to pot
4. Meanwhile, bake tortilla strips at 400°F for 8 minutes until crispy
5. Ladle soup into bowls and top with tortilla strips, lime juice, and cilantro

Macros (1½ cup serving with tortilla strips): Calories: 340 | Protein: 36g | Carbs: 32g | Fat: 5g

14. Spicy Sausage and Lentil Stew

Lean turkey sausage brings richness and a savory depth that makes this lentil stew feel substantial in a way pure vegetable soups sometimes don’t. The lentils dissolve slightly into the broth and create something almost stew-like and deeply satisfying.

Ingredients:

1. 12 oz lean turkey sausage links, sliced into rounds
2. 1½ cups dry green lentils, rinsed
3. 1 can diced tomatoes
4. 1 medium onion, diced
5. 3 cloves garlic, minced
6. 2 medium carrots, diced
7. 5 cups low-sodium chicken broth
8. 1 tsp smoked paprika
9. ½ tsp red pepper flakes
10. 2 cups baby spinach
11. 1 tbsp olive oil

Steps:

1. Brown sausage slices in a large pot with olive oil over medium-high heat; remove and set aside
2. Sauté onion, carrots, and garlic in the same pot for 3 minutes
3. Add smoked paprika and red pepper flakes; stir for 30 seconds
4. Add lentils, tomatoes, and broth; bring to a boil
5. Reduce heat and simmer covered for 30 minutes until lentils are tender
6. Return sausage to pot; stir in spinach and cook 2 more minutes

Macros (1½ cup serving): Calories: 370 | Protein: 30g | Carbs: 38g | Fat: 9g

15. Thai-Inspired Coconut Chicken Soup

Lighter than a full curry but with all the aromatic warmth — this soup uses lemongrass, ginger, lime, and light coconut milk for a broth that’s fragrant, slightly spicy, and deeply comforting.

Ingredients:

1. 1 lb boneless skinless chicken breast, sliced thin
2. 1 can light coconut milk
3. 3 cups low-sodium chicken broth
4. 1 tbsp fresh ginger, grated
5. 2 stalks lemongrass, bruised and cut into 2-inch pieces
6. 2 cloves garlic, minced
7. 1 tbsp fish sauce (or low-sodium soy sauce)
8. 1 tbsp lime juice
9. 1 tsp chili garlic paste
10. 2 cups shiitake mushrooms, sliced
11. 2 green onions, sliced
12. Fresh cilantro to serve

Steps:

1. Bring chicken broth to a simmer with lemongrass and ginger for 10 minutes; remove lemongrass pieces
2. Add coconut milk, fish sauce, garlic, and chili paste; stir
3. Add mushrooms and chicken; simmer for 10–12 minutes until chicken is cooked through
4. Stir in lime juice; taste and adjust seasoning
5. Serve topped with green onions and fresh cilantro

Macros (1½ cup serving): Calories: 310 | Protein: 32g | Carbs: 10g | Fat: 14g

Make the Most of Soup Season

A good immersion blender and a set of wide-mouth meal prep containers are the two tools that will make every single one of these recipes easier — especially for batch cooking. Most of these soups and stews taste even better on day two or three once the flavors have had time to develop.

Pick two or three to make at the start of the week. Freeze portions of the heartier stews — the chili, lentil soups, and split pea soup all freeze beautifully — and you’ll always have a high protein, satisfying meal ready when the week gets busy.

Fall eating doesn’t have to feel restrictive to support your goals. A warm bowl of something real and nourishing is one of the easiest ways to stay consistent — and actually enjoy the process.