Fall soup season is here, and I want every bowl to count. Under 500 calories with a solid protein hit!

So here’s my roundup of high protein soups for fall. Every one stays under 500 calories.

I’m the type who loves a soup that still fills me up like a real meal. My crockpot chicken lemon soup at #15 is a favorite, 36 grams of protein and only 345 calories!

1. High Protein Chicken Taco Soup

Do you dread Taco Tuesdays because it’s too much work setting out shells, toppings, bowls, and dips? This high-protein chicken taco soup gives you all those bold taco-night flavors with far less fuss.

It’s a zesty, protein-packed bowl filled with seasoned chicken, black beans, sweet corn, mozzarella cheese, and spices. Best of all, everything comes together in just one pot, making cleanup a breeze.

Per Serving:

• Calories: 463
• Fats: 9.8g
• Protein: 47.0g
• Carbs: 52.0g
• Fiber: 14.0g
• Sugar: 10.0g

2. High Protein Broccoli Cheddar Soup

Take a traditional broccoli cheddar soup and upgrade it to a high-protein meal. What is the secret? Cottage cheese!

The cottage cheese adds a delicious creamy texture and boosts the protein intake to 15 grams per serving. This is a great way to get your family to eat their veggies, making it a perfect option even for those picky eaters.

Per Serving:

• Calories: 231
• Fats: 11g
• Protein: 15g
• Carbs: 20g
• Fiber: 3.3g
• Sugar: 8.9g

3. Keto Chicken Tortilla Soup

Source: allnutritious.com

Here are all the tempting flavors of tortilla without the carbs!

My recipe packs a punch with boneless chicken breasts, full-fat cream cheese, fire-roasted diced tomatoes, cumin, Jalapeños (if you want heat), Italian spices, and garlic.

It’s a yummy, comforting meal that will have everyone coming back for seconds.

Per Serving:

• Calories: 407
• Fats: 28g
• Protein: 27g
• Carbs: 11.5g

4. Crockpot Ground Beef Veggie Soup

Soup usually feels like a project, but this one skips all of that. Ground beef gets a quick sauté, then everything goes into the crockpot to simmer into a hearty, herby broth. It comes together with almost no babysitting.

I make this a lot when I am tired and just want comfort without the effort. It is one of those meals that quietly earns its spot on a lazy night list. With 47 grams of protein and low carbs, it manages to feel indulgent while staying light.

It reheats beautifully too, so I usually make a big batch. The broth only gets better the next day. On a cold fall evening, this is the kind of dinner that asks nothing of you.

Per Serving:

• Calories: 431.18
• Fats: 24.17g
• Protein: 47.5g
• Carbs: 13.26g
• Fiber: 3.24g
• Sugar: 6.48g

5. Creamy Crack Chicken Soup

This is my recipe of choice when I need to calm my mind and body.

Sit back and relax over a steaming bowl of creamy soup filled with bacon, butter, cheese, and chicken, perfectly seasoned with hints of chives, dill, garlic, and onions.

It’s delicious, filling, high-protein, gluten-free, and so easy to make.

Per Serving:

• Calories: 340
• Fat: 27g
• Protein: 20g
• Carbs: 5g
• Fiber: 0.7g
• Sugar: 2.3g

6. Low Carb Hamburger Soup

You may have guessed by now that I LUV transforming takeout classics into healthier home-made meals.

So, here’s my hamburger soup – a tempting bowl filled with the rich flavors of ground beef and a variety of vegetables. Serve it with garlic bread to soak up the delicious broth.

Per Serving:

• Calories: 199
• Fats: 8.5g
• Protein: 21g
• Net Carbs: 7.5g

7. Crockpot Turmeric Chicken Soup

Here’s a great twist on classic chicken soup. I use turmeric to add a warm, earthy flavor and a beautiful pop of golden color.

Tender chicken slowly simmers with carrots, celery, and onions to create a soothing soup that’s perfect when you want something simple and satisfying.

And here’s the lazy part – leave everything simmering in the crockpot while you get on with your day. With 29g of protein per serving, you’ll come home to a wholesome, satisfying dinner that’s ready and waiting.

Per Serving:

• Calories: 318.02
• Fat: 18.46g
• Protein: 29.23g
• Carbs: 7.48g
• Fiber: 1.97g
• Sugar: 3.68g

8. Ham and Bean Soup

If you’re struggling to find ideas to keep your high-protein diet on track, you may want to try this easy-to-make soup that’s ready in under 40 minutes.

Sit back and savor a bowl filled with perfectly simmered ham, tender vegetables, and hearty white beans with a touch of Italian seasoning and paprika.

It offers 30g of protein per serving and is gluten-free.

Per Serving:

• Calories: 385
• Fat: 11.4g
• Protein: 30.4g
• Carbs: 39.8g
• Fiber: 10.6g
• Sugar: 5.8g

9. Creamy Taco Soup

Are you craving some Mexican food? Then be sure to give this soup a try!

It has all the flavors of a taco but in soup form…simply genius.

You have nicely browned ground beef seasoned with paprika and salt and pepper. Topped with avocado, sour cream, and shredded cheese. It is sure to satisfy your cravings.

Per Serving:

• Calories: 382
• Fats: 30g
• Protein: 19g
• Carbs:11g
• Fiber: 3.9g
• Sugar: 4.1g

10. Creamy Chicken Pasta Soup

When you need a quick pick-me-up, my creamy chicken pasta soup comes to the rescue.

Enjoy a luscious, comforting bowl of tender shredded chicken breasts, ditalini pasta, veggies, heavy cream, cream cheese, and cheddar cheese, all simmered into a velvety broth that’s impossible to resist.

To make it even more delish, I like to add bits of smoky, crunchy bacon.

Per Serving:

• Calories: 454
• Fat: 29g
• Protein: 31g
• Carbs: 18g
• Fiber: 1.4g
• Sugar: 3.2g

11. High Protein Cottage Cheese Tomato Soup

Let’s not forget about tomatoes – vibrant, tangy, and packed with flavor. This rich and creamy soup delivers loads of warmth, comfort, and satisfaction.

It contains veggies and cottage cheese for added protein, and makes a fabulous meal when served with grilled halloumi sandwiches.

Per Serving:

• Calories: 206
• Fats: 0.5g
• Protein: 15g
• Carbs: 30g
• Fiber: 6.5g
• Sugar: 18g

12. High Protein Broccoli Cottage Cheese Soup

This creamy soup combines broccoli, cheddar, and cottage cheese to create a velvety, comforting meal. It’s high in fiber and protein to create a balanced meal.

The blended cottage cheese adds a smooth, creamy texture and a significant protein boost, and it pairs perfectly with the classic broccoli and cheddar combo.

Per Serving:

• Calories: 332
• Fats: 15g
• Protein: 22g
• Carbs: 28g
• Fiber: 4g
• Sugar: 13g

13. Crockpot Lemon Chicken Orzo Soup

This is the kind of soup that fills your home with a comforting aroma as it simmers, making those in the family start to imagine all the delicious flavors they are about to experience.

Here, the tender, shredded chicken and soft pasta blend with a delicious broth infused with garlic, herbs, and a bright kick of fresh lemon. 

Per Serving:

• Calories: 334
• Fats: 4.6g
• Protein: 36g
• Carbs: 36g
• Fiber: 2.9g
• Sugar: 3.7g

14. Crockpot Tortellini Chicken Soup

When I have no time to cook, my crockpot comes to the rescue. Set-it-and-forget-it, and when dinner comes around, a delicious meal is ready and waiting.

This recipe is a high-protein, under-500-Kcal soup featuring tender chicken, cheesy tortellini, loads of veggies, and a rich tomato broth.

It’s cozy, comforting, and perfect for busy weeknights.

Per Serving:

• Calories: 495
• Fats: 19.0g
• Protein: 36.0g
• Carbs: 46.0g
• Fiber: 5.7g
• Sugar: 9.0g

15. Crockpot Chicken Lemon Soup

Bright lemon meets savory herbs in this crockpot soup, with shredded chicken and orzo simmering together in a comforting broth. The crockpot does nearly all the work, so it fits right into a lazy fall rotation. Fresh lemon juice gets stirred in right at the end for a real citrus punch.

I turn to this one during those weeks when I would rather read a book than stand over a stove. It still feels homemade, even though I barely touch it after the prep. That balance of comfort and ease is exactly why it belongs on this list.

Each bowl comes in at 345 calories with 36 grams of protein, comfortably under the 500 calorie mark. It stays dairy free throughout, and the orzo can easily swap for rice or quinoa if needed. I always keep extra broth on hand since the pasta soaks up more liquid the longer it sits.

Per Serving:

• Calories: 345
• Fats: 7.4g
• Protein: 36.5g
• Carbs: 30.6g
• Fiber: 3.1g
• Sugar: 4.2g

16. Cabbage Soup

Stuffed cabbage rolls are so yummy, yet they take so much effort. All the prepping and stuffing is the last thing you want to do after a long day at work.

However, this cabbage soup has all the flavors of stuffed cabbage. Without all the work…now, that’s how I like to roll.

It’s pretty much deconstructed stuffed cabbage in a soup. Just toss your ingredients in your soup pot, and away you go.

Per Serving:

• Calories: 216
• Fats: 11g
• Protein: 20g
• Carbs: 11g
• Fiber: 3.6g
• Sugar: 5.4g

17. Keto Broccoli Cheese Soup

Are you having a hard time getting your kids to eat their veggies? Serve them this!

This soup screams ooey, gooey cheesy comfort. Your kids won’t mind the broccoli. After all, everything goes well with cheese, right?

And it is loaded with 2 different kinds of cheese; cheddar, and cream cheese. So, it is a cheese lover’s dream.

All it takes is 10 minutes of prep time. Then, you let your slow cooker do the rest of the cooking. If you’re in the market for a slow cooker, there is a great deal on this one right here.

Serve with a nice keto flatbread. Honestly, this one is a great high protein lunch idea for the weekends.

Per Serving:

• Calories: 435
• Fats: 37g
• Protein: 18g
• Carbs: 9.2g
• Fiber: 1.6g
• Sugar: 3.5g

18. Cheeseburger Soup

You had me at bacon. And cheeseburger. After all, who doesn’t love a bacon cheeseburger?

This soup is smooth, creamy, and packed with yummy ingredients. Ingredients such as nicely browned ground beef, silky cream cheese, and gooey cheddar cheese.

Per Serving:

• Calories: 418
• Fats: 32g
• Protein: 27g
• Carbs: 4.8g
• Fiber: 0.5g
• Sugar: 2.2g

19. Chicken Fajita Soup

Love chicken fajitas? How about having them but in a soup? This Chicken Fajita soup is so delicious, super easy to make and it’s high in protein.

Yes, one bowl has around 40g of protein and all the flavors. Now, that’s the kind of soup I’ll eat over and over again. Unapologetically!

Per Serving:

• Calories: 496
• Fats: 30g
• Protein: 40g
• Carbs: 17g
• Fiber: 5.7g
• Sugar: 6.8g

20. Lasagna Soup

Sometimes, I crave a bowl of soup, and sometimes, I crave lasagna. There are times when I crave both.

And those are the times I make this lasagna soup. It’s high in protein but without the carbs, which makes it even more filling and perfect for this cold season.

Per Serving:

• Calories: 426
• Fats: 30g
• Protein: 26g
• Carbs: 13g
• Fiber: 2.3g
• Sugar: 5.2g

21. Tuscan Soup

Bring Tuscany into your kitchen with this delicious high protein. Full of protein, flavors and just so delicious.

It’s super easy to make, filled with sausage and kale… Just the kind of velvety texture you need.

Per Serving:

• Calories: 376
• Fats: 32g
• Protein: 15g
• Carbs: 9.9g
• Fiber: 1.7g
• Sugar: 2.5g