10 Soup Recipes to Lose 10lbs This Fall Without Feeling Deprived

By Brandon D / October 4, 2025

Soup season is here, and honestly, there’s no better time to cozy up with a steaming bowl that’s equal parts delicious and slimming. These 10 soups are light but satisfying, packed with fiber, protein, and fall flavors. They’re the kind of recipes that make eating well feel like a treat—because who wants diet food that tastes like cardboard?

Each recipe is built for real life: easy prep, simple ingredients, and tons of flavor. They’re designed to keep you full, support your goals, and make fall taste like… well, fall. Grab your biggest pot—we’re going in.

1. Smoky Roasted Pumpkin & Red Lentil Hug-In-A-Bowl

This soup is creamy without the cream, thanks to red lentils and roasted pumpkin. It’s deeply cozy, subtly smoky, and perfect for chilly nights when you want something that tastes decadent but keeps things light.

Ingredients:

• 1 small sugar pumpkin (about 2.5 lbs), peeled, seeded, and cubed
• 1 tbsp olive oil
• 1 large onion, chopped
• 3 garlic cloves, minced
• 1 cup red lentils, rinsed
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• 1/4 tsp ground cinnamon
• 4 cups low-sodium vegetable broth
• 1 cup water (as needed)
• 1 tsp salt, plus more to taste
• 1/2 tsp black pepper
• Juice of 1/2 lemon
• 2 tbsp chopped fresh parsley (optional)

Instructions:

1. Preheat oven to 425°F. Toss pumpkin with half the olive oil, a pinch of salt, and pepper. Roast on a sheet pan for 25–30 minutes until caramelized at the edges.
2. In a large pot, heat the remaining olive oil over medium. Sauté onion 5 minutes until soft. Add garlic, smoked paprika, cumin, and cinnamon; cook 1 minute until fragrant.
3. Add roasted pumpkin, red lentils, broth, and water. Bring to a boil, then reduce heat and simmer 15–18 minutes until lentils are tender.
4. Use an immersion blender to blend until silky (or leave a little texture—your call). Season with salt, pepper, and lemon juice.

Finish with fresh parsley and a swirl of yogurt if you like. For extra protein, top with roasted chickpeas. This reheats like a dream—batch it on Sunday and win the week.

2. Gingery Chicken Zoodle Soup That Kicks Colds (And Cravings)

Think classic chicken soup but spiked with ginger and garlic and lightened up with zucchini noodles. It’s soothing, low-carb, and way more exciting than the canned stuff.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, diced
• 3 carrots, sliced
• 3 celery stalks, sliced
• 4 garlic cloves, minced
• 2 tbsp fresh ginger, grated
• 6 cups low-sodium chicken broth
• 1 lb boneless, skinless chicken breasts
• 1 tsp turmeric
• 1/2 tsp black pepper
• 1 tsp salt, or to taste
• 3 medium zucchini, spiralized (zoodles)
• Juice of 1 lemon
• 2 tbsp chopped dill or parsley

Instructions:

1. Heat oil in a large pot over medium. Sauté onion, carrots, and celery 6–8 minutes until softened.
2. Add garlic, ginger, turmeric; cook 1 minute. Pour in broth, add chicken, salt, and pepper.
3. Bring to a simmer, cover, and cook 12–15 minutes until chicken is cooked through. Remove chicken, shred, and return to pot.
4. Stir in zoodles and cook 2–3 minutes until just tender. Finish with lemon juice and herbs.

Serve hot with extra dill. Want more staying power? Add 1/2 cup cooked quinoa per bowl. Feeling sniffly? Double the ginger—seriously, it’s magic.

3. Spicy Black Bean & Sweet Potato Power Pot

This one’s all about fiber and flavor. Black beans and sweet potatoes team up for a smoky, slightly spicy soup that fills you up and keeps you satisfied for hours.

Ingredients:

• 1 tbsp avocado or olive oil
• 1 large onion, diced
• 1 red bell pepper, diced
• 3 garlic cloves, minced
• 1 tbsp chili powder
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 tsp cayenne (optional)
• 2 medium sweet potatoes, peeled and cubed (about 4 cups)
• 2 cans (15 oz each) black beans, drained and rinsed
• 1 can (14.5 oz) fire-roasted diced tomatoes
• 4 cups low-sodium vegetable broth
• 1 tsp salt, plus more to taste
• Juice of 1 lime
• 1/4 cup chopped cilantro

Instructions:

1. Warm oil in a pot over medium. Sauté onion and pepper 5 minutes. Add garlic and spices; cook 1 minute.
2. Add sweet potatoes, black beans, tomatoes, and broth. Bring to a boil, then simmer 20–25 minutes until sweet potatoes are tender.
3. Blend 2 cups of the soup until smooth and stir back in for creaminess. Add salt, lime juice, and cilantro.

Top with diced avocado, Greek yogurt, or crunchy pepitas. For meal prep, portion into containers and freeze—this one’s a reheating champion.

4. Herby Lemon-Turkey Meatball Soup With Greens

Light turkey meatballs bobbing in a lemony broth with tender greens—this is comfort food that won’t weigh you down. It feels fancy but comes together fast on a weeknight.

Ingredients:

• 1 lb lean ground turkey (93% lean)
• 1/4 cup finely chopped parsley
• 2 tbsp grated Parmesan
• 1 egg
• 2 tbsp breadcrumbs (whole wheat or almond flour)
• 2 garlic cloves, minced
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp olive oil
• 1 small onion, finely chopped
• 6 cups low-sodium chicken broth
• 1 bay leaf
• 4 cups chopped leafy greens (spinach, kale, or chard)
• Zest and juice of 1 lemon

Instructions:

1. In a bowl, mix turkey, parsley, Parmesan, egg, breadcrumbs, garlic, salt, and pepper. Roll into small meatballs (about 1 inch).
2. Heat olive oil in a large pot. Sear meatballs in batches 3–4 minutes to brown (they’ll finish cooking in the broth). Remove and set aside.
3. In the same pot, sauté onion 3–4 minutes. Add broth and bay leaf; bring to a simmer.
4. Return meatballs to the pot and simmer 8–10 minutes until cooked through. Stir in greens, lemon zest, and lemon juice; cook 2 minutes more.

Serve with extra lemon wedges. For a heartier bowl, add cooked farro or riced cauliflower. Leftovers taste even better the next day.

5. Creamy Cauliflower Alfredo Soup (With Zero Heavy Cream)

Ultra-silky and indulgent-tasting, this soup uses cauliflower and a touch of cashew or milk to mimic Alfredo sauce vibes—minus the calories. It’s the kind of bowl that feels like a cheat meal but isn’t.

Ingredients:

• 1 tbsp olive oil
• 1 onion, sliced
• 3 garlic cloves, smashed
• 1 large head cauliflower, florets chopped (about 6 cups)
• 4 cups low-sodium vegetable broth
• 1/4 cup raw cashews (soaked in hot water 20 minutes) or 1/2 cup 2% milk
• 1/4 cup grated Parmesan (optional but amazing)
• 1/2 tsp salt, plus more to taste
• 1/2 tsp white or black pepper
• Pinch of nutmeg
• Juice of 1/2 lemon
• Chopped chives, for garnish

Instructions:

1. Sauté onion in olive oil over medium heat for 6–8 minutes until soft. Add garlic; cook 1 minute.
2. Add cauliflower and broth. Bring to a boil, then simmer 12–15 minutes until cauliflower is tender.
3. Blend with the soaked cashews (drained) or stir in milk, plus Parmesan if using. Season with salt, pepper, nutmeg, and lemon juice.

Garnish with chives and cracked pepper. Add sautéed mushrooms or roasted broccoli florets for texture. Pro tip: a drizzle of truffle oil turns this into a date-night showstopper.

6. Moroccan Spiced Chickpea & Tomato Stew

Thick, hearty, and full of warm spices, this stew tastes like a hug from a Marrakesh market. It’s rich in plant protein and fiber, which is clutch when you’re aiming to feel satisfied on fewer calories.

Ingredients:

• 1 tbsp olive oil
• 1 large onion, diced
• 1 red bell pepper, diced
• 3 garlic cloves, minced
• 1 tbsp tomato paste
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp paprika
• 1/2 tsp cinnamon
• 1/4 tsp chili flakes (optional)
• 2 cans (15 oz each) chickpeas, drained and rinsed
• 1 can (28 oz) crushed tomatoes
• 3 cups low-sodium vegetable broth
• 1 tsp salt, to taste
• 1/2 tsp black pepper
• 1 cup chopped spinach or kale
• Juice of 1/2 orange or 1/2 lemon
• 2 tbsp chopped cilantro or mint

Instructions:

1. Heat oil in a pot over medium. Sauté onion and pepper 6 minutes. Stir in garlic and tomato paste; cook 1 minute.
2. Add cumin, coriander, paprika, cinnamon, and chili flakes; toast 30 seconds.
3. Stir in chickpeas, tomatoes, and broth. Simmer 20 minutes until thickened.
4. Add greens, salt, pepper, and citrus juice; simmer 2 more minutes. Finish with herbs.

Serve with a spoon of Greek yogurt and a few olives on the side. For extra veg, toss in diced zucchini or carrots. This one is meal-prep royalty.

7. Miso-Ginger Mushroom Soup With Tofu and Greens

Light, savory, and umami-packed, this Japanese-inspired soup is the perfect reset after a heavier day. It’s low-calorie but full of texture from mushrooms, tofu, and tender greens.

Ingredients:

• 6 cups low-sodium vegetable or dashi broth
• 1 tbsp grated fresh ginger
• 2 garlic cloves, thinly sliced
• 8 oz mixed mushrooms (shiitake, cremini, or oyster), sliced
• 1 tbsp low-sodium soy sauce or tamari
• 2 tbsp white miso paste
• 7 oz firm tofu, cubed
• 3 cups baby spinach or bok choy
• 2 green onions, sliced
• 1 tsp toasted sesame oil
• 1 tsp rice vinegar (optional)

Instructions:

1. Bring broth, ginger, and garlic to a gentle simmer. Add mushrooms and soy sauce; cook 6–8 minutes until tender.
2. Ladle a bit of hot broth into a bowl and whisk with miso until smooth. Stir miso mixture back into the pot (keep heat low to preserve probiotics).
3. Add tofu and greens; simmer 2–3 minutes. Finish with green onions, sesame oil, and rice vinegar if using.

Serve with a sprinkle of chili crisp if you like heat. Swap tofu for shredded rotisserie chicken if you want extra protein. Slurp-approved.

8. Rustic Italian White Bean, Kale, and Tomato Soup

Simple ingredients, big flavor. This Tuscan-style soup is all about olive oil, garlic, beans, and leafy greens. It’s super filling but not heavy—perfect for lunches all week.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 4 garlic cloves, minced
• 1 tsp dried oregano
• 1/2 tsp red pepper flakes (optional)
• 1 can (28 oz) crushed tomatoes
• 2 cans (15 oz each) cannellini beans, drained and rinsed
• 6 cups low-sodium vegetable or chicken broth
• 4 cups chopped kale (stems removed)
• 1 tsp salt, to taste
• 1/2 tsp black pepper
• 1 tbsp balsamic vinegar
• Fresh basil or parsley, for serving

Instructions:

1. Heat olive oil in a pot over medium. Sauté onion, carrots, and celery 7–8 minutes. Add garlic, oregano, and chili flakes; cook 1 minute.
2. Stir in tomatoes, beans, and broth. Simmer 15–20 minutes.
3. Add kale and cook 5 minutes more. Season with salt, pepper, and balsamic. Top with herbs.

For extra body, mash a cup of beans and stir back in. A shower of Parmesan won’t hurt either. Serve with a wedge of lemon for brightness.

9. Thai-Inspired Coconut Curry Shrimp Soup

Bright, spicy, and lightly creamy, this soup brings big takeout energy with a lighter touch. You’ll get protein from shrimp, veggies for days, and that irresistible lime-chili-coconut combo.

Ingredients:

• 1 tsp coconut oil
• 1 small onion, thinly sliced
• 1 red bell pepper, thinly sliced
• 2 tbsp red curry paste
• 3 garlic cloves, minced
• 1 tbsp grated ginger
• 4 cups low-sodium chicken or vegetable broth
• 1 can (13.5 oz) light coconut milk
• 8 oz mushrooms, sliced
• 1 medium zucchini, half-moons
• 12 oz raw shrimp, peeled and deveined
• 2 tbsp fish sauce or tamari
• Juice of 1–2 limes
• Fresh cilantro and Thai basil, chopped
• Optional: 1 tsp coconut sugar (balances heat)
• Chili slices, to taste

Instructions:

1. Melt coconut oil in a pot over medium. Sauté onion and bell pepper 4–5 minutes. Stir in curry paste, garlic, and ginger; cook 1 minute.
2. Add broth, coconut milk, mushrooms, and zucchini; simmer 8 minutes.
3. Add shrimp and cook 3 minutes until pink. Stir in fish sauce, lime juice, herbs, and sugar if using. Adjust heat with chili.

Serve with extra lime wedges. If you want more volume without many calories, toss in spiralized carrots or cabbage. Leftovers keep 2 days—shrimp can overcook, so add fresh shrimp when reheating if you’re fancy.

10. Harvest Turkey Chili With Butternut And Cocoa

This bowl is fall in chili form: lean turkey, tender butternut squash, and a hint of cocoa for depth. It’s thick, rich, and incredibly satisfying—perfect for game day without the food coma.

Ingredients:

• 1 tbsp olive oil
• 1 large onion, diced
• 1 green bell pepper, diced
• 3 garlic cloves, minced
• 1.25 lbs lean ground turkey
• 2 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp dried oregano
• 1/2 tsp cinnamon
• 2 tbsp tomato paste
• 1 can (28 oz) crushed tomatoes
• 2 cups low-sodium chicken broth
• 3 cups peeled, cubed butternut squash
• 1 can (15 oz) kidney or pinto beans, drained and rinsed
• 1 tsp unsweetened cocoa powder
• 1 tsp salt, plus more to taste
• Black pepper, to taste
• Juice of 1/2 lime
• Chopped cilantro, for serving

Instructions:

1. Heat oil in a large pot over medium. Sauté onion and pepper 5 minutes. Add garlic; cook 30 seconds.
2. Add turkey; cook, breaking up, until no longer pink. Stir in chili powder, cumin, smoked paprika, oregano, cinnamon, and tomato paste; cook 1 minute.
3. Add tomatoes, broth, squash, beans, cocoa, salt, and pepper. Bring to a simmer and cook 25–30 minutes until squash is tender and chili is thick.
4. Finish with lime juice and adjust seasoning.

Top with sliced jalapeños, diced red onion, or a dollop of Greek yogurt. For low-carb, skip the beans and add extra squash or chopped mushrooms. This freezes beautifully for busy weeks.

How These Soups Support Weight Loss

Quick cheat sheet: these soups pack high-fiber vegetables, lean protein, and brothy bases that deliver volume without heavy calories. That combo keeps hunger in check and energy stable, which makes hitting your goals feel easy. Pair them with balanced snacks and movement, and you’re golden.

Meal Prep Tips

• Batch cook on Sunday: double any recipe and freeze individual portions.
• Store smart: glass containers keep flavors bright; label with date.
• Add greens at reheat: spinach, kale, or herbs taste fresher that way.

Ready to ladle your way through fall? Pick one, make a big pot, and enjoy that cozy, satisfied feeling that comes from eating well—without ever feeling like you’re missing out. Trust me, these bowls are the kind you’ll crave long after the leaves are gone.