15 Healthy Fall Soups to Celebrate the Season

Alright, let’s set the scene. There’s a distinct chill in the air, the leaves are putting on their final, fiery show, and all you can think about is wrapping your hands around a warm, steaming bowl of something deeply comforting. You’re craving soup. But not just any soup. You want something that feels like a hug from the inside out, but doesn’t leave you feeling weighed down.

Sound familiar? I thought so.

We’re about to embark on a culinary journey through the very best of autumn’s bounty. We’re talking vibrant butternut squash, creamy sweet potatoes, hearty lentils, and those magical spices that make your whole house smell like a happiness factory. This isn’t a stuffy, formal recipe collection. This is a foodie friend (hey, that’s me!) handing you a curated list of soups that are as nourishing as they are delicious. Whether you’re a meal-prep maniac, a busy parent needing a quick win, or just someone who believes soup is a valid food group (it is), you’ve come to the right place.

So, grab your favorite dutch oven or stockpot, and let’s get simmering. Your taste buds will thank you.

1. Classic Creamy Roasted Butternut Squash Soup

Short Hook / Why It’s Awesome → This is the undisputed queen of fall soups. Roasting the squash first? That’s the secret handshake to a depth of flavor that will ruin all other versions for you.

Ingredients

• 1 large butternut squash (about 3 lbs), peeled, seeded, and cubed
• 1 large yellow onion, roughly chopped
• 2 carrots, chopped
• 3 cloves garlic, peeled
• 2 tbsp olive oil
• 4 cups vegetable broth
• 1 tsp maple syrup (trust me)
• 1/2 tsp ground nutmeg
• Salt and black pepper to taste
• A splash of coconut milk or heavy cream for serving (optional, but glorious)

Step-by-Step Instructions

1. Heat your oven to 400°F (200°C).
2. Toss the cubed squash, onion, carrots, and garlic with olive oil, salt, and pepper on a large baking sheet. Roast for 25-30 minutes, until everything is tender and has those beautiful caramelized edges.
3. Scrape the roasted veggies into a large pot. Add the vegetable broth, maple syrup, and nutmeg.
4. Bring to a simmer, then carefully blend until silky smooth using an immersion blender (or a countertop blender in batches).
5. Stir in a splash of coconut milk or cream if you’re feeling fancy. Taste and adjust seasoning.

Why You’ll Love It

It’s impossibly creamy without needing a ton of actual cream. The roasting step is a game-changer, adding a sweet, smoky complexity that boiling just can’t achieve. This soup is elegance in a bowl, and it freezes like a dream.

2. “Everything but the Kitchen Sink” Lentil & Kale Soup

Short Hook / Why It’s Awesome → This is your go-to, no-fuss, clean-out-the-fridge warrior. It’s hearty, packed with protein and fiber, and seriously forgiving.

Ingredients

• 1 tbsp olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 ½ cups brown or green lentils, rinsed
• 1 (14.5 oz) can diced tomatoes
• 8 cups vegetable broth
• 1 tsp dried thyme
• 1 bay leaf
• 1 bunch of kale, stems removed and leaves chopped
• Juice of 1/2 a lemon

Step-by-Step Instructions

1. In a large stockpot, heat the olive oil over medium heat. Add the onion, carrots, and celery (the “holy trinity” of soup!) and cook until softened, about 5-7 minutes. Add the garlic and cook for one more minute.
2. Stir in the rinsed lentils, diced tomatoes, broth, thyme, and bay leaf. Bring to a boil.
3. Reduce heat, cover, and let it simmer for 30-40 minutes, until the lentils are tender.
4. Stir in the chopped kale and cook for another 5-10 minutes until it’s wilted and vibrant.
5. Remove the bay leaf (don’t forget!), stir in the lemon juice, and season generously with salt and pepper.

Why You’ll Love It

This soup is a full meal in a bowl. The lemon juice at the end is non-negotiable—it brightens the entire thing up. IMO, this tastes even better the next day, making it the ultimate meal-prep hero.

3. Spicy Thai Sweet Potato Soup

Short Hook / Why It’s Awesome → For when you want to shake up your fall soup routine. It’s a creamy, sweet, and spicy flavor explosion that will wake up your palate.

Ingredients

• 2 lbs sweet potatoes, peeled and cubed
• 1 tbsp coconut oil
• 1 onion, chopped
• 1 tbsp fresh ginger, grated
• 2 tbsp red curry paste
• 1 (14 oz) can coconut milk
• 3 cups vegetable broth
• 2 tbsp soy sauce or tamari
• Juice of 1 lime
• Fresh cilantro and chopped peanuts for garnish

Step-by-Step Instructions

1. In a large pot, melt the coconut oil over medium heat. Sauté the onion until soft.
2. Add the ginger and red curry paste and cook for 1 minute, until fragrant.
3. Add the sweet potatoes, coconut milk, and vegetable broth. Bring to a boil, then reduce heat and simmer until the sweet potatoes are fork-tender, about 15-20 minutes.
4. Carefully blend the soup until smooth.
5. Stir in the soy sauce and lime juice. Serve topped with fresh cilantro and chopped peanuts for that crucial crunch.

Why You’ll Love It

It’s like a vacation for your mouth. The creaminess from the coconut milk and sweet potatoes balances the heat from the curry paste perfectly. It’s a totally different vibe from the classic fall soups, and sometimes you just need that.

4. Hearty Italian Sausage & Tortellini Soup

Short Hook / Why It’s Awesome → This soup is basically a big, warm, Italian hug. It’s robust, satisfying, and ready in under 30 minutes. Who doesn’t love that?

Ingredients

• 1 lb Italian turkey sausage (or pork), casings removed
• 1 onion, diced
• 3 cloves garlic, minced
• 6 cups chicken broth
• 1 (14.5 oz) can crushed tomatoes
• 1 tsp dried Italian seasoning
• 1 (9 oz) package cheese tortellini (fresh or frozen)
• 3 cups fresh spinach
• Grated Parmesan cheese for serving

Step-by-Step Instructions

1. In a large pot, brown the sausage over medium-high heat, breaking it up with a spoon. Once cooked, remove it and set aside, leaving a little drippings in the pot.
2. In the same pot, sauté the onion until translucent. Add the garlic and cook for 30 seconds.
3. Pour in the chicken broth and crushed tomatoes. Add the Italian seasoning and the cooked sausage back in. Bring to a boil.
4. Add the tortellini and cook according to the package directions.
5. Right before serving, stir in the fresh spinach until it just wilts. Serve with a mountain of Parmesan on top.

Why You’ll Love It

It’s deceptively easy for something that tastes so indulgent. Using turkey sausage keeps it leaner, but you’d never know it. This is my go-to for a busy weeknight when I need a guaranteed crowd-pleaser.

5. Cozy Chicken & Wild Rice Soup

Short Hook / Why It’s Awesome → This is the chicken noodle soup of your dreams, all grown up and wearing a cozy flannel. It’s creamy, chunky, and 100% comforting.

Ingredients

• 1 tbsp olive oil
• 1 onion, diced
• 3 carrots, diced
• 3 celery stalks, diced
• 2 cups cooked chicken, shredded
• 1/2 cup wild rice blend
• 6 cups chicken broth
• 1 tsp dried thyme
• 1 bay leaf
• 1/2 cup half-and-half or whole milk (optional)

Step-by-Step Instructions

1. Heat olive oil in a large pot over medium heat. Add the onion, carrots, and celery and cook until softened.
2. Add the shredded chicken, wild rice, chicken broth, thyme, and bay leaf.
3. Bring to a boil, then reduce heat, cover, and simmer for about 40-50 minutes, or until the rice is tender and has burst open.
4. Remove the bay leaf. Stir in the half-and-half if you’re using it, and warm through. Season with plenty of black pepper.

Why You’ll Love It

Wild rice gives this soup a wonderful nutty flavor and chewy texture that’s far superior to regular noodles. It’s the perfect way to use up leftover roast chicken or a rotisserie bird. 🙂

6. Roasted Cauliflower & White Cheddar Soup

Short Hook / Why It’s Awesome → A decadent-tasting soup that’s sneakily healthy. Roasting the cauliflower unlocks a nutty sweetness that pairs perfectly with sharp cheddar.

Ingredients

• 1 large head of cauliflower, cut into florets
• 1 onion, chopped
• 3 cloves garlic, peeled
• 2 tbsp olive oil
• 4 cups vegetable broth
• 1 cup shredded sharp white cheddar cheese
• 1/2 cup Greek yogurt (for creaminess and protein)
• Salt, pepper, and a pinch of smoked paprika

Step-by-Step Instructions

1. Toss cauliflower florets, onion, and garlic with olive oil, salt, and pepper. Roast at 400°F (200°C) for 25-30 minutes until golden.
2. Transfer the roasted veggies to a pot and add the vegetable broth. Bring to a simmer and cook for 10 minutes.
3. Blend the soup until smooth.
4. Turn off the heat and stir in the shredded cheddar and Greek yogurt until melted and combined. Add smoked paprika to taste.

Why You’ll Love It

Using Greek yogurt instead of heavy cream adds a tangy creaminess and a protein boost. It feels like you’re being indulgent, but you’re actually being pretty smart. It’s a win-win.

7. Fire-Roasted Tomato & Roasted Red Pepper Soup

Short Hook / Why It’s Awesome → This is the grilled cheese’s soulmate, elevated. Smoky, sweet, and incredibly simple.

Ingredients

• 2 (14.5 oz) cans fire-roasted diced tomatoes
• 1 (12 oz) jar roasted red peppers, drained
• 1 tbsp olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 2 cups vegetable broth
• 1 tsp dried basil
• A handful of fresh basil for garnish

Step-by-Step Instructions

1. In a pot, heat olive oil and sauté the onion until soft. Add the garlic and cook for one more minute.
2. Add the fire-roasted tomatoes (with their juices), roasted red peppers, vegetable broth, and dried basil.
3. Simmer for 15-20 minutes to let the flavors meld.
4. Blend until smooth. Serve with a fresh basil leaf and, obviously, a killer grilled cheese sandwich.

Why You’ll Love It

It’s a 30-minute miracle. The fire-roasted tomatoes and jarred red peppers do all the heavy lifting, giving you a complex, smoky flavor with minimal effort. It’s a pantry staple power play.

8. Moroccan-Spiced Chickpea & Pumpkin Soup

Short Hook / Why It’s Awesome → Warm spices like cinnamon and cumin make this soup smell and taste like autumn in a far-off market. It’s exotic, cozy, and completely vegan.

Ingredients

• 1 tbsp olive oil
• 1 onion, diced
• 2 tsp ground cumin
• 1 tsp ground cinnamon
• 1/4 tsp cayenne pepper (optional)
• 1 (15 oz) can pumpkin puree (NOT pumpkin pie filling)
• 1 (15 oz) can chickpeas, rinsed and drained
• 5 cups vegetable broth
• Juice of 1/2 a lemon

Step-by-Step Instructions

1. In a pot, heat the olive oil and cook the onion until soft.
2. Add the cumin, cinnamon, and cayenne, and toast for 30 seconds until fragrant.
3. Stir in the pumpkin puree, chickpeas, and vegetable broth.
4. Simmer for 20 minutes. Stir in the lemon juice just before serving.

Why You’ll Love It

It’s a flavor adventure. The combination of sweet pumpkin and earthy spices is unexpected and wonderful. It’s also incredibly filling thanks to the fiber-rich chickpeas.

9. Zuppa Toscana (The Healthy-ish Version)

Short Hook / Why It’s Awesome → We’ve all had the OG version. This one captures all that creamy, spicy, savory goodness but in a way you can feel good about eating on a regular Tuesday.

Ingredients

• 1 lb hot Italian turkey sausage
• 1 onion, diced
• 3 cloves garlic, minced
• 4 large potatoes, cubed (I like Yukon Gold)
• 6 cups chicken broth
• 1 bunch of kale or cavolo nero, stems removed, leaves chopped
• 1/2 cup half-and-half or full-fat coconut milk

Step-by-Step Instructions

1. In a large pot, brown the turkey sausage. Remove and set aside.
2. In the same pot, sauté the onion until soft. Add the garlic and cook for 30 seconds.
3. Add the cubed potatoes and chicken broth. Bring to a boil and cook until the potatoes are tender, about 15 minutes.
4. Return the sausage to the pot. Stir in the kale and cook until wilted.
5. Turn off the heat and stir in the half-and-half. Season to taste.

Why You’ll Love It

You get all the comfort of the restaurant favorite without the food coma. The turkey sausage is a brilliant swap, and using kale instead of delicate greens gives it more structure. It’s a solid weeknight winner.

10. Creamy Roasted Mushroom & Thyme Soup

Short Hook / Why It’s Awesome → This is for the mushroom lovers. It’s deeply earthy, umami-rich, and so creamy you won’t believe there’s no dairy (if you go that route).

Ingredients

• 1.5 lbs mixed mushrooms (cremini, shiitake, etc.), sliced
• 1 large onion, chopped
• 4 cloves garlic, peeled
• 3 tbsp olive oil, divided
• 4 cups vegetable broth
• 2 tbsp fresh thyme leaves
• 1/2 cup cashews, soaked* (*or 1/2 cup heavy cream)

Step-by-Step Instructions

1. Toss the mushrooms, onion, and garlic with 2 tbsp olive oil and roast at 400°F (200°C) for 20-25 minutes until deeply browned.
2. Transfer the roasted mixture to a pot. Add the vegetable broth and thyme. Simmer for 10 minutes.
3. If using cashews, drain them and add to the soup. Carefully blend until completely smooth. If using cream, blend the soup first, then stir the cream in at the end.

Why You’ll Love It

The roasting concentrates the mushroom flavor into something truly magical. The cashew trick is a game-changer for a rich, vegan-friendly creaminess. It’s elegant, simple, and profoundly satisfying.

11. Simple Black Bean Soup

Short Hook / Why It’s Awesome → Cheap, cheerful, and packed with protein. This soup is proof that humble ingredients can create something extraordinary.

Ingredients

• 1 tbsp olive oil
• 1 onion, diced
• 1 bell pepper, diced
• 3 cloves garlic, minced
• 3 (15 oz) cans black beans, rinsed and drained
• 4 cups vegetable broth
• 1 tbsp chili powder
• 2 tsp cumin
• Toppings: diced avocado, cilantro, lime wedges, sour cream

Step-by-Step Instructions

1. In a pot, heat oil and sauté onion and bell pepper until soft. Add garlic and spices, cooking for one more minute.
2. Add two cans of black beans and the vegetable broth. Bring to a simmer for 15 minutes.
3. Use an immersion blender to partially puree the soup, leaving some chunks.
4. Stir in the third can of whole black beans to heat through. Serve with ALL the toppings.

Why You’ll Love It

It’s a 20-minute wonder. The toppings are where you make it your own. I’m a firm believer that the perfect bite has a little bit of soup, creamy avocado, and a squeeze of lime. 🙂

12. Harvest Chicken Chili

Short Hook / Why It’s Awesome → It’s the lovechild of soup and chili, and it’s perfect for game day or any day you need a hearty, crowd-feeding meal.

Ingredients

• 1 tbsp olive oil
• 1 onion, diced
• 2 cups cooked chicken, shredded
• 2 (15 oz) cans cannellini beans, rinsed
• 1 (4 oz) can diced green chiles
• 1 (14.5 oz) can diced tomatoes
• 4 cups chicken broth
• 1 tbsp chili powder
• 2 tsp cumin
• Salt and pepper to taste

Step-by-Step Instructions

1. In a large pot, heat oil and sauté the onion until soft.
2. Add all the remaining ingredients: chicken, beans, green chiles, tomatoes, broth, and spices.
3. Bring to a boil, then reduce heat and simmer for at least 20 minutes to let the flavors get to know each other.

Why You’ll Love It

It’s a dump-and-go recipe that requires zero fuss. It’s lighter than a beef chili but just as satisfying. FYI, it tastes even better the next day, making it a meal-prep superstar.

13. Creamy Turmeric & Ginger Carrot Soup

Short Hook / Why It’s Awesome → This vibrant orange soup is like a shot of wellness. It’s anti-inflammatory, soothing, and tastes as bright as it looks.

Ingredients

• 1 tbsp coconut oil
• 1 onion, chopped
• 2 lbs carrots, chopped
• 1 tbsp fresh ginger, grated
• 1 tsp ground turmeric
• 4 cups vegetable broth
• 1 (14 oz) can coconut milk

Step-by-Step Instructions

1. In a pot, melt coconut oil and sauté the onion until soft.
2. Add the carrots, ginger, and turmeric. Cook for 2 minutes, stirring constantly.
3. Add the vegetable broth. Simmer until the carrots are very tender, about 20-25 minutes.
4. Blend the soup until smooth. Stir in the coconut milk and warm through.

Why You’ll Love It

The combination of ginger and turmeric is both spicy and soothing. The coconut milk makes it luxuriously creamy. It’s the perfect soup for when you’re feeling a bit run down or just need a warm, healthy hug.

14. French Onion Soup with a Healthy Twist

Short Hook / Why It’s Awesome → We’re keeping the deeply caramelized, savory soul of French Onion soup but lightening it up just a touch. You still get that cheesy, brothy goodness.

Ingredients

• 2 tbsp olive oil
• 4 large yellow onions, thinly sliced
• 3 cloves garlic, minced
• 1/2 cup dry white wine (optional, but highly recommended)
• 6 cups beef broth (or a rich mushroom broth for vegetarian)
• 2 tsp fresh thyme leaves
• Sliced whole-grain baguette
• Gruyere or Swiss cheese, grated

Step-by-Step Instructions

1. In a heavy-bottomed pot, heat the olive oil over medium-low heat. Add the onions and cook, stirring occasionally, for 30-40 minutes until they are deeply caramelized and golden brown. (Don’t rush this!)
2. Add the garlic and cook for one minute. Pour in the wine to deglaze the pot, scraping up all the browned bits.
3. Add the broth and thyme. Simmer for at least 20 minutes.
4. Ladle the soup into oven-safe bowls. Top with a slice of baguette and a generous handful of cheese. Broil until the cheese is bubbly and golden.

Why You’ll Love It

Caramelizing the onions low and slow is a labor of love, but the payoff is a complex, sweet, and savory broth that is absolutely worth it. That cheesy, toasty top is everything.

15. Autumn Minestrone

Short Hook / Why It’s Awesome → A vibrant, chunky vegetable soup that celebrates everything in the fall farmer’s market. It’s healthy, hearty, and never boring.

Ingredients

• 2 tbsp olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 zucchini, diced
• 3 cloves garlic, minced
• 1 (14.5 oz) can diced tomatoes
• 8 cups vegetable broth
• 1 (15 oz) can cannellini beans, rinsed
• 1 cup whole wheat pasta (like ditalini or small shells)
• 2 cups chopped Swiss chard or kale

Step-by-Step Instructions

1. In a large pot, heat olive oil and sauté onion, carrots, and celery until softened.
2. Add the zucchini and garlic, cooking for another 2-3 minutes.
3. Add the diced tomatoes and broth. Bring to a boil, then reduce to a simmer for 15 minutes.
4. Add the beans and pasta, cooking until the pasta is al dente.
5. Stir in the greens until just wilted. Season with salt and plenty of black pepper.

Why You’ll Love It

It’s a complete, balanced meal in one pot. You can swap the veggies based on what you have—it’s the perfect clean-out-the-produce-drawer soup. It’s impossibly flexible and always delicious.