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18 High-Protein Fall Soups That Eat Like a Full Meal

ByNick Garcia
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A bowl of soup can be dinner when it contains a meaningful serving of protein rather than only broth and vegetables. These 18 fall soups use chicken or turkey, with white beans and seasonal vegetables rounding out each pot. The portions are generous and the ingredient lists stay familiar.

Make soup substantial

  • Divide each completed pot into four equal servings for the protein estimate shown.
  • Keep the simmer gentle so chicken stays tender and vegetables do not break down too quickly.
  • Freeze individual portions for lunches rather than leaving a large pot in the refrigerator all week.

Before you start cooking

Every recipe includes its serving count, ingredient quantities, preparation time, cooking time, and complete directions. Cooking times are estimates; check tenderness and safe temperatures before serving. Where cooked rice or cooked lentils are listed, prepare them according to their package directions first. That separate cooking time is not included.

Grocery prices vary by location and season. The budget tips focus on affordable staples, overlapping ingredients, and avoiding waste rather than promising an unverified price per serving.

How the protein estimates were calculated

These are conservative ingredient-based estimates, not a complete nutrition analysis. Poultry recipes count 1 1/2 pounds as six 4-ounce portions, assume a label value of 20 grams protein per 4 ounces raw poultry, and divide by four servings: about 30 grams each. Greek yogurt recipes assume 10 grams per 100 grams yogurt; cottage cheese recipes assume 11 grams per 100 grams. Egg recipes count 6 grams per egg. Other ingredients may add protein but are not counted here. Check your product labels and divide the finished dish into the stated number of equal portions.

Jump to a recipe

  1. Curried Chicken and Sweet Potato Soup
  2. Sage Chicken and Butternut Squash Soup
  3. Chili-Spiced Chicken and Cabbage and Carrot Soup
  4. Ginger-Spiced Chicken and Mushroom and Carrot Soup
  5. Garlic-Herb Chicken and Pumpkin Soup
  6. Rosemary Chicken and Apple and Carrot Soup
  7. Smoky Chicken and Cauliflower Soup
  8. Thyme Chicken and Potato and Celery Soup
  9. Curried Chicken and Spinach and Carrot Soup
  10. Sage Chicken and Green Bean and Carrot Soup
  11. Chili-Spiced Turkey and Sweet Potato Soup
  12. Ginger-Spiced Turkey and Butternut Squash Soup
  13. Garlic-Herb Turkey and Cabbage and Carrot Soup
  14. Rosemary Turkey and Mushroom and Carrot Soup
  15. Smoky Turkey and Pumpkin Soup
  16. Thyme Turkey and Apple and Carrot Soup
  17. Curried Turkey and Cauliflower Soup
  18. Sage Turkey and Potato and Celery Soup

1. Curried Chicken and Sweet Potato Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 2 medium sweet potatoes, cut into 1/2-inch cubes
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 2 teaspoons gluten-free salt-free curry powder
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 2 tablespoons lemon juice
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

2. Sage Chicken and Butternut Squash Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 4 cups peeled butternut squash, cut into 1/2-inch cubes
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried rubbed sage and 1/4 teaspoon black pepper
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 2 tablespoons lemon juice
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

3. Chili-Spiced Chicken and Cabbage and Carrot Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 4 cups thinly sliced cabbage and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 2 teaspoons gluten-free salt-free chili powder and 1 teaspoon ground cumin
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 2 tablespoons lime juice
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

4. Ginger-Spiced Chicken and Mushroom and Carrot Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 8 ounces mushrooms, sliced, and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon ground ginger, 1/2 teaspoon ground cumin, and 1/4 teaspoon ground cinnamon
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 2 tablespoons lemon juice
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

5. Garlic-Herb Chicken and Pumpkin Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 1 1/2 cups plain canned pumpkin puree and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried oregano, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 2 tablespoons chopped parsley
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

6. Rosemary Chicken and Apple and Carrot Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 2 firm apples, diced, and 3 carrots, thinly sliced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried rosemary, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 2 tablespoons lemon juice
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

7. Smoky Chicken and Cauliflower Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 4 cups small cauliflower florets and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon smoked paprika and 1 teaspoon ground cumin
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 2 tablespoons lime juice
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

8. Thyme Chicken and Potato and Celery Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 1 pound potatoes, cut into 1/2-inch cubes, and 2 celery stalks, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried thyme and 1/4 teaspoon black pepper
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 1 tablespoon apple cider vinegar
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

9. Curried Chicken and Spinach and Carrot Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry, and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 2 teaspoons gluten-free salt-free curry powder
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 2 tablespoons lemon juice
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

10. Sage Chicken and Green Bean and Carrot Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 3 cups frozen cut green beans and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried rubbed sage and 1/4 teaspoon black pepper
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 2 tablespoons lemon juice
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

11. Chili-Spiced Turkey and Sweet Potato Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds lean ground turkey
  • 2 medium sweet potatoes, cut into 1/2-inch cubes
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 2 teaspoons gluten-free salt-free chili powder and 1 teaspoon ground cumin
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 2 tablespoons lime juice
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

12. Ginger-Spiced Turkey and Butternut Squash Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds lean ground turkey
  • 4 cups peeled butternut squash, cut into 1/2-inch cubes
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon ground ginger, 1/2 teaspoon ground cumin, and 1/4 teaspoon ground cinnamon
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 2 tablespoons lemon juice
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

13. Garlic-Herb Turkey and Cabbage and Carrot Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds lean ground turkey
  • 4 cups thinly sliced cabbage and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried oregano, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 2 tablespoons chopped parsley
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

14. Rosemary Turkey and Mushroom and Carrot Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds lean ground turkey
  • 8 ounces mushrooms, sliced, and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried rosemary, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 2 tablespoons lemon juice
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

15. Smoky Turkey and Pumpkin Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds lean ground turkey
  • 1 1/2 cups plain canned pumpkin puree and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon smoked paprika and 1 teaspoon ground cumin
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 2 tablespoons lime juice
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

16. Thyme Turkey and Apple and Carrot Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds lean ground turkey
  • 2 firm apples, diced, and 3 carrots, thinly sliced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried thyme and 1/4 teaspoon black pepper
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 1 tablespoon apple cider vinegar
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

17. Curried Turkey and Cauliflower Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds lean ground turkey
  • 4 cups small cauliflower florets and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 2 teaspoons gluten-free salt-free curry powder
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 2 tablespoons lemon juice
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

18. Sage Turkey and Potato and Celery Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds lean ground turkey
  • 1 pound potatoes, cut into 1/2-inch cubes, and 2 celery stalks, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried rubbed sage and 1/4 teaspoon black pepper
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 2 tablespoons lemon juice
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

Store and reheat leftovers

Refrigerate perishable foods in shallow containers within 2 hours, or within 1 hour when the temperature is above 90°F. Keep the refrigerator at 40°F or below. Use cooked leftovers within 3 to 4 days or freeze them promptly. Reheat cooked meals to 165°F, stirring when possible. Keep cold dairy breakfasts and snacks refrigerated until serving. See the USDA leftovers guide.

Common questions

Can I change the vegetable when something else is on sale?

Usually. Replace one firm vegetable with a similar amount of another and cut it to the same size. Cook until tender rather than relying only on the clock. Pumpkin puree changes the sauce differently from cubed squash, so follow a pumpkin recipe when using puree.

Can I double these recipes?

Yes, if the equipment is large enough. Use two sheet pans or baking dishes rather than piling ingredients higher. For slow cookers, follow the manufacturer’s fill guidance and make a second batch if needed. Larger batches can require more time; check the center temperature and tenderness.

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Nick's programs have helped over 50,000 people all over the world. He's been a Holistic Nutritionist and Certified Nutrition Specialist for 20 years. He takes regular diet programs and "healthifies" them turning them into fat-burning metabolism boosting programs. If you want to learn more about health focused fat loss, click "Programs" to learn more!

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