5 Fall Soup Recipes That Are Perfect for Meal Prep—cozy Bowls You’ll Crave All Week

By Brandon D / September 27, 2025

Ready to level up your fall meal prep? These five soups are cozy, hearty, and built to last in the fridge—no sad leftovers here. Each one tastes even better the next day, freezes like a dream, and packs serious flavor without fussy steps. Grab your biggest pot and let’s make your week a whole lot warmer.

1. Creamy Roasted Butternut & Apple Bisque That Feels Like a Hug

This is the silky, slightly sweet soup you’ll want on repeat all season. Roasting the veggies first gives deep caramelized flavor, while tart apple keeps things bright. It’s dairy-optional and perfect for lunch with a hunk of crusty bread.

Ingredients:

• 1 large butternut squash (about 3 lb), peeled, seeded, cubed
• 2 medium apples (Honeycrisp or Granny Smith), cored, chopped
• 1 large yellow onion, chopped
• 3 cloves garlic, peeled
• 2 tbsp olive oil
• 1 tsp kosher salt, plus more to taste
• 1/2 tsp black pepper
• 1 tsp ground cinnamon
• 1/2 tsp ground ginger
• 1/4 tsp nutmeg
• 4 cups low-sodium vegetable broth
• 1/2 to 1 cup coconut milk or heavy cream (optional, for creaminess)
• 1 tbsp maple syrup (optional, to taste)
• Juice of 1/2 lemon
• Pepitas or toasted almonds, for garnish

Instructions:

1. Preheat oven to 425°F. Toss squash, apples, onion, and garlic with olive oil, salt, pepper, cinnamon, ginger, and nutmeg. Spread on two sheet pans.
2. Roast 25–30 minutes, flipping once, until squash is tender and edges are caramelized.
3. Transfer roasted mix to a large pot. Add vegetable broth and bring to a simmer for 5 minutes.
4. Blend until silky using an immersion blender (or carefully in batches in a blender). Stir in coconut milk or cream, if using.
5. Finish with lemon juice and maple syrup to balance. Adjust salt and pepper.

Top with crunchy pepitas and a drizzle of cream. For a savory twist, add a pinch of smoked paprika. Freezes beautifully—portion into jars and leave headspace. Reheat gently and thin with broth if needed.

2. Cozy Chicken, Farro & Mushroom Soup That Eats Like a Meal

Think of this as chicken noodle’s chic cousin. Chewy farro, meaty mushrooms, and tender chicken make it hearty enough for dinner, but it still feels light. It’s the kind of soup that gets better by day two—seriously.

Ingredients:

• 1 tbsp olive oil
• 1 tbsp butter (optional)
• 1 large onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 8 oz cremini or baby bella mushrooms, sliced
• 1 tsp dried thyme
• 1 tsp dried rosemary (crushed)
• 1 bay leaf
• 1 cup pearled farro, rinsed
• 8 cups low-sodium chicken broth
• 1 lb boneless, skinless chicken thighs
• 1 tbsp soy sauce or tamari (for umami)
• Salt and black pepper, to taste
• 2 cups baby spinach
• Juice of 1/2 lemon
• Fresh parsley, chopped, for garnish

Instructions:

1. Heat olive oil and butter in a large pot over medium. Sauté onion, carrots, and celery with a pinch of salt for 6–8 minutes until softened.
2. Add garlic and mushrooms; cook 4–5 minutes until mushrooms release liquid and brown a bit.
3. Stir in thyme, rosemary, bay leaf, farro, and chicken broth. Nestle chicken thighs into the pot.
4. Bring to a boil, then reduce to a gentle simmer. Cook 25–30 minutes, until farro is tender and chicken is cooked through.
5. Remove chicken, shred with two forks, and return to the pot. Add soy sauce, salt, and pepper to taste.
6. Stir in spinach just until wilted. Finish with lemon juice and parsley.

Serve with grated Parmesan or a drizzle of chili oil if you like heat. For meal prep, cook the farro separately and add as you go to keep it brothy. Swap chicken with white beans for a vegetarian version—just reduce broth to 6 cups.

3. Smoky Pumpkin Chipotle Chili That Warms You From the Inside

This one’s a cozy mash-up: creamy pumpkin meets smoky chipotle in a chili that’s hearty without being heavy. It’s loaded with beans and veggies, and it thickens beautifully as it sits—hello, perfect leftovers.

Ingredients:

• 1 tbsp olive oil
• 1 lb ground turkey or beef (or plant-based crumbles)
• 1 large onion, diced
• 1 red bell pepper, diced
• 3 cloves garlic, minced
• 2 tbsp tomato paste
• 1 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp ground cinnamon
• 1–2 chipotles in adobo, minced, plus 1 tsp adobo sauce
• 1 (15 oz) can pumpkin puree (not pie filling)
• 1 (28 oz) can crushed tomatoes
• 2 (15 oz) cans beans, drained and rinsed (black, pinto, or kidney)
• 2 cups low-sodium chicken or vegetable broth
• 1 tsp kosher salt, plus more to taste
• Black pepper, to taste
• 1 tsp apple cider vinegar
• Optional toppings: avocado, shredded cheese, sour cream/Greek yogurt, scallions, cilantro

Instructions:

1. Heat oil in a Dutch oven over medium-high. Brown the turkey or beef with a pinch of salt, breaking it up, 5–7 minutes. Drain excess fat if needed.
2. Add onion and bell pepper; cook 5 minutes until softened. Stir in garlic and tomato paste; cook 1 minute.
3. Add chili powder, cumin, smoked paprika, and cinnamon; toast 30 seconds.
4. Stir in chipotles, pumpkin, crushed tomatoes, beans, and broth. Season with salt and pepper.
5. Bring to a gentle boil, then simmer uncovered 25–30 minutes, stirring occasionally, until thick and velvety.
6. Finish with apple cider vinegar to brighten. Taste and adjust heat or salt.

Serve with cornbread or over baked sweet potatoes. For a vegetarian chili, skip the meat and add an extra can of beans or 1 cup diced mushrooms. Freezes perfectly—portion flat in freezer bags for easy stacking.

4. Golden Turmeric Lentil Soup With Coconut & Lime That Practically Glows

Plant-based, protein-packed, and insanely flavorful. Red lentils cook fast and turn creamy, while coconut milk, turmeric, and lime bring sunshine to gray days. It’s the soup that convinces “I don’t like lentils” people to ask for seconds.

Ingredients:

• 1 tbsp coconut oil or olive oil
• 1 large onion, finely chopped
• 2 carrots, diced
• 1 red chili or 1/2 tsp red pepper flakes (optional)
• 3 cloves garlic, minced
• 1 tbsp fresh grated ginger
• 2 tsp ground turmeric
• 1 tsp ground cumin
• 1/2 tsp coriander
• 1 1/2 cups red lentils, rinsed
• 6 cups vegetable broth
• 1 (14 oz) can full-fat coconut milk
• 1 tsp kosher salt, plus more to taste
• Black pepper, to taste
• Juice of 1 lime, plus extra wedges
• Fresh cilantro or mint, chopped, for garnish
• To serve: naan or rice (optional)

Instructions:

1. Warm oil in a pot over medium heat. Sauté onion and carrots with a pinch of salt for 6–7 minutes until softened.
2. Add chili (if using), garlic, and ginger; cook 1 minute until fragrant.
3. Stir in turmeric, cumin, and coriander; toast 30 seconds.
4. Add lentils and broth. Bring to a boil, then simmer 15–18 minutes, stirring occasionally, until lentils are tender and creamy.
5. Stir in coconut milk, salt, and pepper; simmer 2 minutes more.
6. Finish with lime juice and a handful of cilantro or mint.

For extra body, mash a cup of the soup against the pot with a spoon. Want greens? Stir in chopped kale or spinach in the last few minutes. This one thickens as it sits—thin with broth or water when reheating.

5. Rustic Sausage, White Bean & Kale Soup That’s Weeknight Gold

Simple ingredients, big flavor. Savory Italian sausage, tender beans, and leafy kale turn into a brothy, satisfying bowl that tastes like it simmered all day—but it’s on the table in under an hour.

Ingredients:

• 1 tbsp olive oil
• 1 lb Italian sausage (sweet or hot), casings removed
• 1 large onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 4 cloves garlic, minced
• 1 tsp dried oregano
• 1/2 tsp fennel seeds (optional but excellent)
• 1/4 tsp red pepper flakes (optional)
• 6 cups low-sodium chicken broth
• 1 (14.5 oz) can diced tomatoes
• 2 (15 oz) cans cannellini beans, drained and rinsed
• 1 Parmesan rind (optional, for umami)
• 6 cups chopped kale (Tuscan or curly), ribs removed
• Salt and black pepper, to taste
• Juice of 1/2 lemon
• Grated Parmesan and olive oil, for serving

Instructions:

1. Heat oil in a Dutch oven over medium-high. Brown sausage, breaking it up, 6–8 minutes. Spoon off excess fat if needed.
2. Add onion, carrots, and celery with a pinch of salt; cook 5–6 minutes until softened. Stir in garlic, oregano, fennel, and red pepper flakes; cook 1 minute.
3. Pour in broth and tomatoes; add beans and Parmesan rind if using. Bring to a simmer for 15 minutes.
4. Stir in kale and cook 5–7 minutes until tender but bright green. Season with salt and pepper.
5. Finish with lemon juice. Remove Parmesan rind before serving.

Serve with a shower of Parmesan and a drizzle of good olive oil. Swap kale for Swiss chard or spinach, or use chicken sausage for a lighter spin. For meal prep, cook pasta separately if adding—stir into bowls when serving to keep the broth clear.

Meal Prep Tips So Your Soups Stay Stellar

• Cool completely before refrigerating to keep textures intact.
• Store in airtight containers 3–5 days; freeze up to 3 months.
• Portion in single-serve containers for grab-and-go lunches.
• Label with name and date—future you will be grateful.
• Reheat gently over medium-low; add a splash of water or broth if thick.

There you go—five cozy, flavor-packed fall soups that make meal prep feel exciting again. Pick one for tonight, stash a few portions for later, and let your fridge become a little soup sanctuary. Spoon in, warm up, and enjoy every last slurp.