Immune-Boosting Soup Recipes for Cold and Flu Season

By Andrea Cohen
Published 12/3/2025
In This Article
Immune-Boosting Soup Recipes for Cold and Flu Season
Photo Credit: Adobe Stock

When winter hits and everyone around you seems to be fighting a cough or the sniffles, a warm bowl of soup can do more than comfort you. Soups made with vegetables, lean protein, and herbs give your body nutrients that help support your immune system. They keep you hydrated, help soothe a scratchy throat, and give you the warmth you crave on cold days. If you’re looking for healthy soup recipes that taste amazing and help you feel your best, these immune-boosting options from the Health eCooks team are perfect for this time of year.

5 Immune-Boosting Soup Recipes

Here are some of our favorite healthy soup recipes that bring together cozy flavor and good-for-you ingredients. Each one is hearty, nourishing, and simple to make on busy winter nights.

  1. 01

    Chicken Noodle Soup

    Heart Healthy Chicken Noodle Soup
    Photo Credit: Baldwin Publishing Staff Photographer
    150 mins

    This lighter version of the classic brings all the comfort you want without the extra salt. It’s loaded with lean chicken, tender noodles, and vegetables like carrots and celery that offer vitamins and minerals. The warm broth helps you stay hydrated and soothes congestion, making this one of the best soups for cold and flu season.

    View Recipe
  2. 02

    Minestrone Soup

    Heart Healthy Minestrone Soup
    Photo Credit: Adobe Stock
    60 mins

    Minestrone is a winter powerhouse thanks to its mix of beans, vegetables, and whole-grain pasta. The variety of veggies adds fiber, antioxidants, and color, while the broth keeps it light and easy to digest. It’s a great choice when you want something filling that still supports your immune health.

    View Recipe
  3. 03

    Chicken Quinoa Soup

    Chicken Quinoa Soup
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    This soup blends lean chicken and protein-packed quinoa with a flavorful vegetable broth. The combination helps keep you full longer while giving your body nutrients that support healing and recovery. It’s the perfect pick for a midweek dinner when you want something quick, warm, and satisfying.

    View Recipe
  4. 04

    High Protein Vegetable Soup

    High Protein Vegetable Soup
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    If you prefer a plant-forward option, this soup delivers. It’s full of protein from legumes and packed with vegetables that add vitamins, minerals, and phytonutrients. Because it’s hearty without being heavy, it’s a great option for days when you want something nourishing but not too rich.

    View Recipe
  5. 05

    Low Sodium Tomato Soup

    Low Sodium Tomato Soup
    Photo Credit: Adobe Stock
    30 mins

    Tomato soup is a cold-weather favorite, and this heart-healthy version brings out the natural sweetness and brightness of ripe tomatoes. It’s rich in antioxidants and vitamin C, which help support your immune system. Enjoy it on its own or pair it with a whole-grain side for a simple, comforting meal.

    View Recipe

Tips to Make Your Winter Soups Even Healthier

These are simple ways to up the nutritional value of your soup:

  • Add extra vegetables for more vitamins and fiber
  • Choose low-sodium broth to keep salt levels in check
  • Stir in herbs and spices like garlic, ginger, and turmeric for added flavor
  • Include lean proteins like chicken, beans, or quinoa
  • Make a double batch and freeze leftovers for easy weeknight meals

Why Soup Helps During Cold and Flu Season

Soup isn’t just warm and cozy — it’s a smart choice when you want to support your health in winter. The warm broth helps keep you hydrated, which is important when you’re fighting off illness. The vegetables and lean proteins pack in nutrients that support your immune system, and the steam can help ease sinus pressure and throat irritation. Plus, soup is gentle on your stomach when your appetite is low.

Simple Soup Rotation for the Week

If you want healthy meals ready to go all week long, try adding one or two of these soups to your meal plan:

  • Monday: Chicken Noodle Soup for cozy comfort
  • Wednesday: Chicken Quinoa Soup for a protein boost
  • Friday: Minestrone to end the week with plenty of veggies
  • Sunday: Tomato or High Protein Vegetable Soup for something lighter but still warming

These immune-boosting soup recipes make it easy to stay nourished, hydrated, and satisfied during cold and flu season. Whether you want something classic and comforting or a veggie-packed bowl full of flavor, these winter soups are simple to prepare and perfect for keeping your whole family feeling their best.

Heart Healthy Home Cooks Community on Facebook

Latest Blog Articles