9 Cozy Yet Healthy Winter Soups and Stews

1. Lentil Soup with Ancient Grains

This Lentil Soup with Ancient Grains is hearty, nutrient-dense, and full of plant-based flavor.

It combines lentils, quinoa, and a mix of vegetables in a well-spiced, thick broth, then finishes with baby spinach and fresh lemon juice for brightness.

This recipe is designed to mimic Trader Joe’s version but with customizable ingredients and no preservatives.

It’s ideal for meal prep (it deepens in flavor over time) and offers about 50 grams of protein per serving.

Prep time: 50 minutes
Nutrition info: 473 calories | 50g protein | 47g carbohydrates | 11g fat

2. Slow Cooker Chili

Is there anything that screams healthy winter soup more than a bowl of warm chili? This healthy slow cooker chili is a family recipe and is super easy to make.

It has over 32 grams of protein per serving and makes the best leftovers, so we recommend making a double batch and freezing some leftovers for a lazy night in the future.

Prep time: 5 hours
Nutrition info: 336 calories | 32g protein | 47g carbohydrate | 3.7g fat

3. Salmon Chowder

While fish is not always the first thing that comes to mind when I think of cozy comfort foods, this Salmon Chowder is the perfect combination of warming and healthy. Packed with protein, healthy fats, and filling potatoes, this soup will leave you satisfied without being overly heavy.

To make it even healthier, try replacing the heavy cream with Greek yogurt.

At the end of the cooking process, remove the chowder from the heat and slowly add in Greek yogurt until you’ve reached your desired consistency.

Prep time: 45 minutes
Nutrition info: 469 calories | 23g protein | 34g carbohydrate | 26g fat

4. Healthy Chicken Chili

This Healthy Chicken Chili is a cozy family favorite that’s protein-packed and full of flavor. Made with chicken and a blend of warm spices, it’s the kind of chili that tastes even better the next day. It’s easy to make in one pot or the slow cooker, freezes beautifully, and delivers the perfect balance of comfort and nutrition for a cold winter night.

Prep time: 1 hour 30 minutes
Nutrition info: 492 calories | 42g protein | 9g carbohydrate | 32g fat

5. Avgolemono

Avgolemono is a Greek chicken and lemon soup that’s absolutely bursting with flavor from fresh lemon, dill, and comforting creamy broth. However, unlike other creamy soups, this recipe uses egg yolk as the thickener, making it healthier and dairy-free.

Prep time: 120 minutes
Nutrition info: 404 calories | 56g protein | 13g carbohydrate | 13g fat

6. Butternut Squash & Red Lentil Curry

If you’re looking for a light but comforting dinner, look no further than this Anti-Inflammatory Red Lentil Soup. It’s easy to make, budget-friendly, and packed with healthy ingredients like fiber-rich lentils, turmeric powder, and olive oil.

Prep time: 3-6 hours (in Crockpot)
Nutrition info: 328 calories | 30g protein | 52g carbohydrate | 1g fat

7. High-Protein Crockpot Broccoli Cheddar Soup

If you love creamy, cozy soups, this High-Protein Crockpot Broccoli Cheddar Soup is about to become your new winter favorite.

It’s rich and comforting yet secretly healthy, packed with protein from blended cottage cheese and made lighter with cauliflower for extra creaminess. Just toss everything in the slow cooker and let it work its magic for the perfect hands-off weeknight dinner.

Prep time: 3-6 hours (in Crockpot)
Nutrition info: 399 calories | 30g protein | 26g carbohydrate | 22g fat

8. Anti-Inflammatory Turmeric Chicken Soup

If you’re looking for a super clean dinner that will help boost your immune system while warming the soul, you need to try this Anti-Inflammatory Turmeric Chicken Soup. It’s made in one pot, is packed with veggies, and full of flavor.

Prep time: 60 minutes
Nutrition info: 413 calories | 28g protein | 18g carbohydrate | 26g fat

9. Spiced Chickpea Stew with Coconut & Turmeric

This Spiced Chickpea Stew with Coconut & Turmeric has affectionately been nicknamed “The Stew” because it’s just that good. It’s a classic recipe from Alison Roman and hits every single time. Plus, it’s super healthy, filling, and comforting — really the perfect winter soup.

Prep time: 55 minutes
Nutrition info: 667 calories | 19g protein | 56g carbohydrate | 45g fat

These 9 winter soups and stews strike the perfect balance between being warm and comforting while still being healthy and nutritious. They are the perfect way to warm your soul in the colder months and also make great leftovers or meal prep.

They are the healthy winter soup ideas I return to year after year, and I hope you enjoy them as much as I do.

I’m so curious to hear if you try any of them, so let me know in the comments below!

Bon appétit,

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