25 Fall Soup Recipes (Under 500 Cal)

Every fall, Louise and I pull out our favorite pots and start making big batches of cozy, veggie-packed soups.

It’s how we eat more plants, stay full without feeling heavy, and keep grocery costs low, and these bowls are under 500 calories yet taste like comfort in a cup.

Over the years, we’ve learned a few tricks that make these soups not just cozy but practical:

• Roast your veggies first for deeper flavor without butter or cream (we do this in our butternut squash soup).
• Add beans or lentils to bump up protein and fiber; it turns a light broth into a full meal (like in this lentil vegetable soup).
• Use spices and herbs generously; they cost pennies and make healthy soups crave-worthy.
• Make double batches and freeze in portions, so you’ve got instant dinners on busy nights.

And the best part? Every single recipe here comes in under 500 calories per bowl, but still tastes like something you’d happily serve to guests.

Note: Calories are estimated from each recipe card’s nutrition panel using standard ingredients and serving sizes (usually 4–6 bowls per pot). Your numbers may vary slightly by brand and portion size.

High-Protein Fall Soups

These high-protein fall meals are cozy, fiber-rich, and perfect for anyone looking for lentil soups or bean soup recipes that actually fill you up.

Creamy lentil soup: Silky, spiced, and packed with plant protein to keep you full for hours. We blend half the lentils for creaminess without cream (or extra calories).

Vegetable Lentil Soup: Chunky, colorful, and brimming with fiber and flavor. It’s our trick to sneaking in a day’s worth of veggies in one cozy bowl.

Tuscan White Bean Soup: Creamy and garlicky with herby olive oil notes. We use white beans for richness and slow-burn energy without making it heavy.

Mediterranean Chickpea Soup: Brothy, tomato-enriched, and loaded with tender chickpeas. Pantry spices make it taste gourmet while keeping it budget and low-cal.

Black Bean Soup: Thick, smoky, and gently spiced for weeknight comfort. We skip the sour cream and garnish with a dollop of Greek yogurt to keep it under 500 calories.

Spiced lentil soup: Rustic, cozy, and naturally high in protein. We make a big pot on Sunday and eat it all week with crusty bread and pickled red onions.

Creamy Fall Soups

These creamy fall soups offer golden tones, and use Greek yogurt, coconut milk, or blended beans instead of cream.

Healthy Butternut Squash Soup: Velvety, sweet, and herby, this is autumn in a bowl. Roasting the squash first builds flavor so you don’t need cream or butter.

Pumpkin Soup (without cream): Light yet luscious with warming spices. We use coconut milk for richness and a squeeze of fresh lime for freshness.

Apple Sweet Potato Soup: Naturally sweet, smooth, and vitamin-packed. Slices of tart apple turn it into comfort food with tangy depth. Serve with reduced-oil croutons for a crispy topping.

Carrot Ginger Soup: Bright, zippy, and surprisingly creamy from blended carrots. The ginger adds warmth without extra calories or fat.

Mediterranean broccoli soup (my nonna’s recipe): Bright green and packed with fiber. We blitz in cooked white beans to make it creamy without a drop of heavy cream.

Roasted Cauliflower Soup: Nutty, silky, and secretly healthy. Roasting the cauliflower makes it taste rich enough that no one misses the cream.

Detox Soups

These low-calorie fall soups are Mediterranean-diet approved, immune-boosting, and perfect for those searching for healthy fall soups.

Cabbage Soup: Low-cal, high-volume, and wildly satisfying. It’s our go-to fall soup when we want to reset without feeling deprived (and we serve it with wholegrain rice).

Detox Vegetable Soup: Clean, colorful, and endlessly customizable. Toss in every veggie hiding in your fridge, serve with a slice of focaccia bread, and call it dinner.

Easy kale soup: Leafy, garlicky, and nourishing without being heavy. Kale is vitamin-rich and we lighten it by using beans instead of sausage.

Tofu veggie soup: Light, brothy, and protein-packed. Tofu adds high protein while maintaining low calorie count.

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Kale Soup

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Tofu Soup

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Cabbage Soup

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Vegetable Soup

Grain & Pasta Soups

These cozy fall soups are perfect one pot fall soups that stay light by being bean-heavy and pasta-light.

Pasta e Fagioli: Hearty, rustic, and oh-so cozy. We halve the pasta and double the beans to keep it satisfying but lighter.

Minestrone Soup: Colorful, fiber-rich, and the ultimate fridge-cleanout meal served with leftover pesto. We keep it under 500 cal by using extra beans and leafy greens instead of pasta overload.

Tomato Lentil Soup: Tangy, quick, and done in 30 minutes. Cooking split red lentils directly in tomato broth makes them creamy without excessive oil or any cream.

Harira soup: A Moroccan favorite with lentils, chickpeas, and warming spices. Cinnamon in savory dishes boosts flavor without adding fat or sugar.

Barley soup: Nutty, chewy, and packed with veggies. Barley is rich in soluble fiber, which helps regulate blood sugar and keeps calories low.

Fall-Flavored Twists

These unique fall soup recipes are veggie-packed, naturally under 500 calories, and just different enough to surprise.

Split pea soup: Thick, earthy, and vegetarian soup comfort. Split peas are naturally low-fat and give the soup its creamy texture without dairy.

Tortellini soup: Cozy, tomatoey, and a family favorite. We keep it under 500 by bulking it with veggies and using fewer tortellini.

Curried Lentil Soup: Spiced, warming, and full of depth. Curry powder makes humble lentils taste like a feast while keeping it light and calorie-smart.

These 25 fall soup recipes prove that healthy, affordable, and satisfying can go hand in hand — each one is under 500 calories, built from budget-friendly ingredients, and tested by thousands of readers just like you.

For more proven favorites, head over to our high-protein vegetarian meals or browse our Mediterranean diet-inspired recipes. Both collections are packed with fiber-rich, plant-forward meals that keep you full without weighing you down.