Last Updated on September 29, 2025 by Carrie Korem, FNTP
As soon as fall hits, the first colds and viruses always seem to make the rounds. One of the best ways I’ve found to support my family’s immune system is through food—especially nutrient-dense soups and homemade stocks. They’re warm, comforting, and packed with minerals, protein, and the kind of nourishment your body needs to stay strong.
If you want to get ahead of cold and flu season, here are some of my favorite immune-boosting soup and stock recipes. Each one is simple, delicious, and made with whole, thyroid-friendly ingredients.
11 Immune-Boosting Soups and Stocks to Keep You Well This Season
This is my number one go-to for immune health. Homemade chicken stock is rich in collagen and minerals and even has natural antiviral properties. I like to sip on a cup daily during sick season, or use it as the base for soups and stews.
Lemon Chicken and Vegetable Soup
Bright, tangy, and full of nutrients—this soup is one of my family’s favorites. The lemon and egg yolks give it a creamy flavor, while the vegetables and chicken provide lasting nourishment. It’s the perfect meal to make when you want comfort food that also helps support your immune system.
If you love the flavors of chicken pot pie but want something lighter, this soup is for you. It’s creamy, hearty, and full of vegetables like carrots, peas, and celery. The broth is rich and satisfying, making it the perfect immune-boosting comfort food for cold nights.
Butternut squash soup is naturally sweet, creamy, and packed with vitamin A, vitamin C, and antioxidants to help keep your immune system strong. I love serving this on chilly evenings with a slice of sourdough or grain-free rolls. It’s simple to make, yet feels like a special treat.
This reader-favorite soup is a staple for a reason. It’s loaded with fresh vegetables, has a smooth, velvety texture, and is deeply nourishing. Whether you’re making it for a quick dinner or prepping it for the week, it’s comfort food that’s also full of healing nutrients.
Chicken Stew with Butternut Squash and Kale
This chicken stew is cozy and hearty, but still light enough for everyday meals. The butternut squash adds a subtle sweetness while the kale provides fiber and minerals. It’s a perfect balance of protein, healthy carbs, and nutrients that keep blood sugar steady and your immune system supported.
Warm, creamy, and full of flavor, this shrimp and potato chowder is a unique twist on classic soups. The shrimp add protein and minerals like iodine that support thyroid health, while the potatoes make it filling and satisfying. It’s the kind of meal that feels indulgent but is made with real, wholesome ingredients.
Tomatoes are full of vitamin C and lycopene, both powerful antioxidants that help keep your immune system strong. This creamy tomato soup is classic comfort food but made with clean, real ingredients. Pair it with a slice of sourdough or gluten-free bread, and you’ve got the perfect cozy meal.
This hearty soup is rich in fiber, protein, and minerals. Lentils help stabilize blood sugar, while carrots and kale add antioxidants and vitamins. It’s filling, nourishing, and makes great leftovers, so you can have healthy meals ready all week long.
Warm and satisfying, this soup is packed with protein and minerals to support immune health. It’s a simple recipe that comes together easily and keeps well in the fridge, making it a great option for busy weeks.
When it comes to supporting your immune system, there’s no quick fix—but food truly is medicine! These soups and stocks are simple ways to keep your family nourished, especially during fall and winter when sickness tends to hit.
