Creamy Protein Soup

Why You’ll Love This Recipe

This soup is rich and creamy without relying on heavy cream. Instead, it uses high-protein ingredients like Greek yogurt, cottage cheese, or protein powder to boost its nutritional value while keeping the texture smooth and comforting. It’s versatile, quick to make, and perfect for meal prep. With endless ways to customize it, you can create a version that suits your taste and dietary needs.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Olive oil
• Onion (chopped)
• Garlic (minced)
• Vegetable or chicken broth
• Cooked vegetables (such as cauliflower, carrots, or broccoli)
• Greek yogurt or cottage cheese (for creaminess and protein)
• Protein powder (unflavored, optional)
• Salt and pepper
• Optional: herbs (thyme, basil), lemon juice, nutritional yeast

Directions

1. In a large pot, heat olive oil over medium heat.
2. Add chopped onion and cook until soft, about 4–5 minutes.
3. Stir in garlic and cook for another minute.
4. Add cooked vegetables and broth. Bring to a simmer.
5. Cook for 10–15 minutes to blend the flavors.
6. Turn off the heat and stir in Greek yogurt or cottage cheese.
7. If using, mix in a scoop of unflavored protein powder.
8. Use an immersion blender (or transfer to a blender) to puree the soup until smooth.
9. Taste and adjust with salt, pepper, and optional lemon juice or herbs.
10. Serve warm and enjoy.

Servings and timing

Makes 4 servings.
Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes

Variations

• Spicy kick: Add red pepper flakes or cayenne pepper.
• Cheesy version: Stir in shredded cheese or nutritional yeast.
• Meaty version: Add cooked, shredded chicken or turkey.
• Vegan option: Use plant-based yogurt and plant protein powder.
• Green power: Use spinach, peas, or zucchini for a vibrant green soup.

Storage/Reheating

Store in an airtight container:

• In the refrigerator for up to 4 days
• In the freezer for up to 2 months
  To reheat, warm gently on the stovetop or in the microwave, stirring to maintain a smooth texture.

FAQs

How much protein is in one serving?

Each serving contains around 15–20 grams of protein, depending on the ingredients used.

Can I use frozen vegetables?

Yes, frozen veggies work great—just thaw and simmer before blending.

Is this soup gluten-free?

Yes, all the ingredients are naturally gluten-free.

Can I skip the protein powder?

Yes, it’s optional. Greek yogurt or cottage cheese alone provides plenty of protein.

Can I make it vegan?

Yes, use plant-based yogurt or milk and a vegan protein powder.

What’s the best vegetable base?

Cauliflower, carrots, sweet potato, or broccoli work well for a creamy texture and flavor.

Can I use milk instead of yogurt?

Yes, but for a thicker, higher-protein soup, Greek yogurt or cottage cheese is preferred.

Can I use bone broth?

Yes, it adds extra protein and flavor.

How can I thicken the soup?

Use more vegetables or reduce the amount of broth slightly. Blending also naturally thickens the soup.

Can I meal prep this soup?

Absolutely. It stores and reheats well, making it ideal for batch cooking.

Conclusion

Creamy Protein Soup is a wholesome, hearty, and incredibly versatile dish that brings together comfort and nutrition in one bowl. Whether you’re looking to boost your protein intake or just want a cozy meal, this recipe delivers all the flavor and satisfaction with clean, simple ingredients. Make a batch, blend it up, and enjoy creamy comfort food that fuels your body.

Creamy Protein Soup

Print Recipe

Pin Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Creamy Protein Soup is a comforting, high-protein meal made with blended vegetables and creamy ingredients like Greek yogurt or cottage cheese. It’s smooth, flavorful, and easy to customize with your favorite herbs, spices, and protein sources.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 4 servings
• Category: Soup
• Method: Stovetop
• Cuisine: Healthy

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable or chicken broth
• 3–4 cups cooked vegetables (e.g., cauliflower, carrots, broccoli)
• 1 cup Greek yogurt or cottage cheese
• 1 scoop unflavored protein powder (optional)
• Salt and pepper, to taste
• Optional: 1 teaspoon dried herbs (thyme, basil), 1 tablespoon lemon juice, or 2 tablespoons nutritional yeast

Cook Mode Prevent your screen from going dark

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add chopped onion and cook for 4–5 minutes until softened.
3. Stir in garlic and cook for 1 more minute.
4. Add cooked vegetables and broth. Bring to a simmer and cook for 10–15 minutes.
5. Turn off the heat. Stir in Greek yogurt or cottage cheese, and protein powder if using.
6. Use an immersion blender (or transfer to a blender) to puree until smooth and creamy.
7. Season with salt, pepper, and optional lemon juice or herbs to taste.
8. Serve warm and enjoy.

Notes

• Use cauliflower or carrots for a naturally thick and creamy base.
• To make vegan, use plant-based yogurt and vegan protein powder.
• For extra richness, add shredded cheese or nutritional yeast.
• Blending thoroughly makes the soup smooth and velvety.

Nutrition

• Serving Size: 1 bowl
• Calories: 180
• Sugar: 5g
• Sodium: 520mg
• Fat: 8g
• Saturated Fat: 2g
• Unsaturated Fat: undefined
• Trans Fat: undefined
• Carbohydrates: 12g
• Fiber: 3g
• Protein: 18g
• Cholesterol: undefined