As the weather cools and the days grow shorter, our bodies naturally crave warmth and grounding. Fall is the perfect time to lean into soups that nourish from the inside out. During this season, digestion tends to slow down, making warm, cooked foods especially supportive. These meals are easier to break down, helping your gut work efficiently and absorb more nutrients with less stress.
One of my favorite go-to meals this time of year is a simple, hearty Salsa Soup—packed with gut-loving fiber, protein, and bone broth for deep nourishment and repair. It’s a quick, satisfying way to care for your digestion and stay balanced as we move into the colder months.
Why Your Gut Loves This Soup
Our gut health sets the foundation for everything—energy, mood, hormones, immunity, and inflammation. When your digestion is supported, your entire body functions better.
This soup brings together three major gut-supporting powerhouses:
- Fiber from veggies – Carrots, squash, celery, and broccoli provide prebiotic fiber that feeds your good gut bacteria, promoting balance in your microbiome and supporting healthy elimination.
- Protein for repair – Chicken provides a satisfying source of protein that helps stabilize blood sugar and repair intestinal tissue.
- Bone broth for healing – Bone broth delivers collagen, gelatin, and amino acids like glycine and glutamine, which soothe inflammation and support the gut barrier.
Together, these ingredients create a deeply grounding and healing meal that keeps you full, calm, and nourished.
Salsa Soup Recipe
Servings: 2
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Ingredients
- 3 cups shredded cooked chicken (about 12 oz total, ideally rotisserie or poached)
- 3 cups chicken bone broth (homemade or Kettle & Fire)
- 1 medium carrot, chopped
- ½ cup diced squash (butternut or zucchini)
- 1 celery stalk, sliced
- ½ cup chopped broccoli (optional)
- 1 clove garlic, minced
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 1 tablespoon olive oil or avocado oil
- ½ cup fresh salsa (plus more for topping)
- ½ avocado, diced (for topping)
- 2 tablespoons chopped fresh cilantro
Optional for extra fiber:
- ½ cup cooked white beans or ¼ cup cooked quinoa
Instructions
- Heat oil in a medium pot over medium heat. Add garlic, carrot, celery, and squash. Sauté 4–5 minutes until softened.
- Pour in the bone broth and bring to a simmer. Cook for 10 minutes until vegetables are tender.
- Add the chicken. Simmer another 5–7 minutes until heated through.
- Stir in ¼ cup of salsa and half the cilantro for flavor. Season with salt and pepper to taste.
- Ladle into bowls and top with avocado, extra salsa, and remaining cilantro.
Optional Add-Ins
- Add cooked quinoa or beans for more fiber
- Stir in chopped kale or spinach for extra greens
- Top with fresh lime juice or cilantro for brightness
Nutrition per Serving
(Approximate values based on two servings)
Without beans/quinoa:
- Calories: ~390
- Protein: ~31 g
- Fiber: ~7 g
- Healthy Fats: ~14 g
- Carbohydrates: ~15 g
With beans/quinoa (recommended for max fiber):
- Calories: ~440
- Protein: ~32 g
- Fiber: ~10 g
- Healthy Fats: ~15 g
- Carbohydrates: ~22 g
This balance of protein, fiber, and healthy fats makes the soup filling, blood sugar-friendly, and supportive for both digestion and hormone balance.
Holistic Health Coach Tip
Your body needs different foods as the seasons shift. Fall and winter are the times to slow down and nourish your inner warmth with cooked, grounding foods. Raw salads and smoothies—though great in summer—can be too cooling now. Soups like this one bring warmth, comfort, and easily digestible nutrients that help your gut stay balanced during seasonal transitions.
Final Thoughts
This Salsa Soup isn’t just a meal—it’s a moment of nourishment. It fills you up with everything your body needs this time of year: warmth, grounding energy, and nutrients that truly support your gut.
If you want to learn more about how to eat for gut health, balance your hormones, or naturally boost your energy, I offer free 30-minute Wellness Clarity sessions where we can personalize your next steps.
👉 Book your free session here.