Creamy High-Protein Cottage Cheese Cauliflower Soup for an Easy, Healthy Dinner

This Creamy High-Protein Cottage Cheese Cauliflower Soup is a delicious, comforting, and healthy dinner made with tender cauliflower, creamy cottage cheese, garlic, and flavorful herbs. It has a rich, velvety texture without heavy cream, making it a great option for an easy weeknight meal.

Recipe Details

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Servings: 4
• Category: Dinner, Soup
• Cuisine: American
• Diet: Vegetarian, gluten-free when using suitable broth

Ingredients

• 1 medium head cauliflower, cut into florets
• 1 cup cottage cheese
• 1 small onion, chopped
• 3 garlic cloves, minced
• 3 cups vegetable broth
• 1 tablespoon olive oil
• ½ teaspoon salt, or to taste
• ½ teaspoon black pepper
• ½ teaspoon dried thyme
• ¼ teaspoon paprika (optional)
• Fresh parsley, for garnish

Instructions

1. Sauté the onion and garlic. Heat olive oil in a large pot over medium heat. Add the chopped onion and cook for 3–4 minutes until softened. Stir in the garlic and cook for another 30 seconds.

2. Cook the cauliflower. Add the cauliflower florets, vegetable broth, thyme, salt, black pepper, and paprika. Bring to a boil, then reduce the heat and simmer for 15–20 minutes until the cauliflower is tender.

3. Blend the soup. Use an immersion blender to blend the cooked cauliflower mixture until smooth and creamy. If using a regular blender, blend carefully in batches.

4. Add the cottage cheese. Blend the cottage cheese separately until smooth. Stir it into the soup over low heat until fully combined. Avoid boiling the soup after adding the cottage cheese.

5. Adjust the flavor. Taste and add more salt or pepper if needed. If the soup is too thick, stir in a little extra broth.

6. Serve and garnish. Ladle the soup into bowls and top with fresh parsley, cracked black pepper, or a sprinkle of Parmesan cheese.

Tips for the Best Soup

• Blend the cottage cheese before adding it for a smoother texture.
• Use freshly roasted cauliflower for a deeper, slightly nutty flavor.
• Add a pinch of red pepper flakes if you enjoy a little heat.
• For extra protein, serve with grilled chicken or a side of roasted chickpeas.

Storage

Store leftover soup in an airtight container in the refrigerator for 3–4 days. Reheat gently on the stovetop over low heat, stirring occasionally. Freezing is possible, but the cottage cheese may change the texture.

Nutrition Information

Estimated per serving, based on four servings.

• Calories: 140–190
• Protein: 9–13 g
• Carbohydrates: 13–17 g
• Fat: 5–9 g
• Fiber: 3–5 g