There is something especially comforting about a pot of homemade soup simmering on a cool fall day. As the weather gets colder, soups are an easy way to create satisfying meals filled with vegetables, herbs, protein, and nourishing ingredients.

Fall is also a great time to experiment with different soup flavors. You can make a creamy soup without loading it with heavy cream, add seasonal vegetables to a hearty broth, or turn classic chili into a creamy, comforting meal.

In this collection, you’ll find four healthy fall soup recipes with a variety of flavors and textures. There’s a creamy white chicken chili, a lighter creamy mushroom soup, a cozy chicken and wild rice soup, and a flavorful Tuscan white bean, kale, and sausage soup.

And because no bowl of soup feels quite complete without something to dip into it, I’ve also included a simple low-carb garlic herb biscuit recipe.

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1. Creamy White Chicken Chili Soup

This creamy white chicken chili is hearty, comforting, and packed with protein. White beans, tender chicken, green chiles, and warming spices come together in a creamy broth that’s perfect for a chilly fall evening.

Unlike many creamy chili recipes, this version doesn’t require a large amount of heavy cream. Greek yogurt and a little cream cheese give it a rich texture while adding protein and creaminess.

Ingredients

Serves 6

• 1 tablespoon olive oil
• 1 small yellow onion, diced
• 1 red bell pepper, diced
• 3 cloves garlic, minced
• 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 teaspoon smoked paprika
• ½ teaspoon dried oregano
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 2 cans (15 ounces each) cannellini or great northern beans, drained and rinsed
• 1 can (4 ounces) diced green chiles
• 4 cups low-sodium chicken broth
• ½ cup frozen corn
• 1/2 cup lowfat half and half. (optional)
• Juice of 1 lime
• ¼ cup chopped fresh cilantro

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Instructions

1. Heat the olive oil in a large soup pot over medium heat.
2. Add the onion and bell pepper. Cook for 4–5 minutes until softened.
3. Add the garlic and cook for about 30 seconds.
4. Add the chicken, cumin, chili powder, smoked paprika, oregano, salt, and pepper.
5. Cook for approximately 5 minutes, stirring occasionally.
6. Add 1 can of white beans beans, green chiles, chicken broth, and corn.
7. Blend the other can of white beans and add. (optional) add half and half.
8. Bring to a gentle boil, then reduce the heat and simmer for 15–20 minutes, or until the chicken is fully cooked.
9. Reduce the heat to low.
10. Taste and adjust the seasonings before serving.

Tip: Don’t boil the soup after adding the Greek yogurt, as high heat can cause it to separate.

Lower-carb option

Reduce the beans to one can and replace the second can with additional chicken, cauliflower, zucchini, or chopped spinach.

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2. Healthy Creamy Mushroom Soup

Mushroom soup is one of those classic fall recipes that feels indulgent even when it’s made with simple, wholesome ingredients.

This version gets its creamy texture from a combination of blended mushrooms, Greek yogurt, and Parmesan rather than relying on a large amount of heavy cream.

Ingredients

Serves 4–6

• 1 tablespoon olive oil
• 1 tablespoon butter
• 1 small yellow onion, finely diced
• 3 cloves garlic, minced
• 16 ounces cremini or baby bella mushrooms, sliced
• ½ teaspoon dried thyme
• ¼ teaspoon black pepper
• ½ teaspoon salt
• 3 cups low-sodium vegetable or chicken broth
• ½ cup plain Greek yogurt
• ¼ cup grated Parmesan cheese
• 1 teaspoon fresh lemon juice
• 1 tablespoon chopped fresh parsley

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Instructions

1. Heat the olive oil and butter in a large pot over medium heat.
2. Add the onion and cook for 3–4 minutes.
3. Add the garlic and mushrooms.
4. Cook for 8–10 minutes, stirring occasionally, until the mushrooms are golden brown and most of their moisture has evaporated.
5. Add the thyme, salt, and pepper.
6. Pour in the broth and bring to a gentle simmer.
7. Cook for about 10 minutes.
8. Use an immersion blender to blend approximately half of the soup, leaving some mushroom pieces intact.
9. In a small bowl, combine the Greek yogurt and Parmesan.
10. Add a few spoonfuls of hot soup to the yogurt mixture and stir well.
11. Slowly stir the yogurt mixture into the soup.
12. Add the lemon juice and parsley.
13. Warm gently for 1–2 minutes without allowing the soup to boil.

Why it’s a healthy choice

Mushrooms provide nutrients including selenium, riboflavin, niacin, and other beneficial compounds. Using Greek yogurt instead of a large quantity of heavy cream also adds protein while keeping the soup creamy.

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3. Creamy Chicken & Wild Rice Soup

This is the ultimate cozy fall soup. Tender chicken, wild rice, carrots, celery, onions, and herbs simmer together in a flavorful broth before being finished with a creamy mixture.

Wild rice gives the soup a delicious chewy texture and makes it more substantial than a traditional chicken soup.

Ingredients

Serves 6

• 1 tablespoon olive oil
• 1 small yellow onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 teaspoon dried thyme
• ½ teaspoon dried rosemary
• ½ teaspoon black pepper
• ½ teaspoon salt
• 1 pound boneless, skinless chicken breast or thighs
• ¾ cup uncooked wild rice blend
• 6 cups low-sodium chicken broth
• 1 cup unsweetened milk of choice
• ½ cup plain Greek yogurt
• 2 tablespoons chopped fresh parsley

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Instructions

1. Heat olive oil in a large soup pot over medium heat.
2. Add the onion, carrots, and celery. Cook for 5–6 minutes.
3. Add the garlic, thyme, rosemary, salt, and pepper. Cook for 30 seconds.
4. Add the chicken, wild rice, and chicken broth.
5. Bring to a boil, then reduce the heat and cover.
6. Simmer for approximately 35–45 minutes, or until the rice is tender and the chicken is cooked through.
7. Remove the chicken and shred it with two forks.
8. Return the shredded chicken to the pot.
9. Stir in the milk.
10. Remove the pot from the heat and allow it to cool slightly.
11. Stir the Greek yogurt into a small bowl and gradually add some of the warm broth to temper it.
12. Stir the yogurt mixture into the soup.
13. Add fresh parsley and adjust the seasonings.

Healthy tip

For a lower-carbohydrate version, reduce the wild rice and add chopped cauliflower, mushrooms, or extra celery.

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4. Tuscan White Bean, Kale & Turkey Sausage Soup

This rustic soup is inspired by the flavors of Italian cooking. Turkey sausage, cannellini beans, tomatoes, kale, garlic, and Italian herbs create a filling soup that’s perfect for a casual fall dinner.

Ingredients

Serves 6

• 1 tablespoon olive oil
• 12 ounces Italian turkey sausage, casings removed
• 1 small yellow onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 teaspoon Italian seasoning
• ½ teaspoon smoked paprika
• 1 can (14.5 ounces) diced tomatoes
• 4 cups low-sodium chicken broth
• 1 can (15 ounces) cannellini beans, drained and rinsed
• 3 cups chopped kale
• ¼ teaspoon black pepper
• Salt to taste
• ¼ cup grated Parmesan cheese

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Instructions

1. Heat the olive oil in a large pot over medium heat.
2. Add the turkey sausage and cook for 5–7 minutes, breaking it into small pieces.
3. Add the onion, carrots, and celery.
4. Cook for about 5 minutes.
5. Add the garlic, Italian seasoning, and smoked paprika. Cook for 30 seconds.
6. Stir in the diced tomatoes and chicken broth.
7. Add the cannellini beans.
8. Bring the soup to a boil, then reduce the heat and simmer for 15 minutes.
9. Add the kale and cook for another 5–7 minutes.
10. Season with black pepper and salt as needed.
11. Ladle into bowls and top with Parmesan cheese.

Lower-carb option

Use half the amount of beans and add extra kale, zucchini, cauliflower, or mushrooms. You can also use chicken sausage instead of turkey sausage.

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Low-Carb Garlic Herb Biscuits

These soft, savory biscuits are the perfect companion to a warm bowl of soup. Almond flour keeps them naturally lower in carbohydrates, while Parmesan, garlic, and herbs give them plenty of flavor.

Ingredients

Makes 8 biscuits

• 1½ cups almond flour
• ¼ cup grated Parmesan cheese
• 1 teaspoon baking powder
• ½ teaspoon garlic powder
• ½ teaspoon Italian seasoning
• ¼ teaspoon salt
• 2 large eggs
• 2 tablespoons melted butter
• 2 tablespoons unsweetened almond milk
• 1 tablespoon chopped fresh parsley

Optional topping

• 1 tablespoon melted butter
• ¼ teaspoon garlic powder
• ½ teaspoon chopped parsley

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Instructions

1. Preheat the oven to 350°F.
2. Line a baking sheet with parchment paper.
3. Combine the almond flour, Parmesan, baking powder, garlic powder, Italian seasoning, and salt.
4. In another bowl, whisk together the eggs, melted butter, almond milk, and parsley.
5. Add the wet ingredients to the dry ingredients and stir until a soft dough forms.
6. Allow the dough to sit for 3–5 minutes.
7. Divide the dough into 8 portions and shape each into a thick biscuit.
8. Place on the baking sheet.
9. Bake for 15–18 minutes, or until lightly golden and firm.
10. If desired, brush with the garlic butter mixture while the biscuits are still warm.

Approximate nutrition per biscuit

• Calories: 150
• Protein: 5 g
• Carbohydrates: 4 g
• Fiber: 2 g
• Net carbs: approximately 2 g
• Fat: 13 g

Nutrition will vary depending on the brands and ingredients used.

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A Bowl of Comfort for Fall

Whether you’re looking for something creamy, hearty, savory, or packed with vegetables, homemade soup makes an excellent fall meal.

The Creamy White Chicken Chili brings protein and warming spices, while the Creamy Mushroom Soup offers a rich and savory option without relying heavily on cream. The Chicken & Wild Rice Soup is a classic comfort food, and the Tuscan White Bean, Kale & Turkey Sausage Soup brings Italian-inspired flavors to the table.

Pair any of them with the low-carb garlic herb biscuits for a satisfying fall dinner that’s warm, comforting, and easy to make at home.

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I hope you try and enjoy these soup recipes! Feel free to comment, like, subscribe, and share! Subscription is always free! Have a wonderful day and cheers to your better health!