Why You’ll Love This Recipe
It’s high in protein while still being creamy and comforting.
The cottage cheese adds richness without heavy cream.
It’s easy to prepare with simple pantry ingredients.
Perfect for meal prep and reheats beautifully.
It’s naturally gluten-free and can be easily customized.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
2 cups pumpkin puree (canned or freshly cooked)
1 cup low-sodium vegetable or chicken broth
1 cup cottage cheese
1 small onion, diced
2 cloves garlic, minced
1 tablespoon olive oil
1/2 teaspoon ground cumin
1/2 teaspoon smoked paprika
1/4 teaspoon ground nutmeg
1/2 teaspoon salt (or to taste)
1/4 teaspoon black pepper
1/2 cup milk (optional, for thinner consistency)
Optional toppings:
Pumpkin seeds
Fresh parsley
A drizzle of olive oil
Directions
- Heat olive oil in a medium pot over medium heat. Add diced onion and sauté for 3–4 minutes until softened.
- Add minced garlic and cook for another 30 seconds until fragrant.
- Stir in pumpkin puree, broth, cumin, smoked paprika, nutmeg, salt, and black pepper. Bring to a gentle simmer and cook for 8–10 minutes to allow the flavors to blend.
- Remove the pot from heat. Add the cottage cheese.
- Use an immersion blender to blend the soup until smooth and creamy. Alternatively, carefully transfer to a blender and blend until silky.
- If the soup is too thick, stir in milk gradually until you reach your desired consistency.
- Return to low heat for 1–2 minutes if needed, but do not boil after blending.
- Serve warm with your choice of toppings.
Servings and timing
Servings: 4
Preparation time: 10 minutes
Cooking time: 15 minutes
Total time: Approximately 25 minutes
Each serving contains approximately 12–15 grams of protein, depending on the type of cottage cheese used.
Variations
Add a pinch of cayenne pepper for gentle heat.
Use Greek yogurt instead of cottage cheese for a slightly tangier flavor.
Stir in shredded cooked chicken for even more protein.
Add coconut milk for a subtle sweetness and richer texture.
Top with roasted chickpeas for extra crunch and protein.
Storage/Reheating
Store leftover soup in an airtight container in the refrigerator for up to 4 days.
Reheat gently on the stovetop over low heat, stirring occasionally. Avoid boiling to maintain a smooth texture.
You can also microwave in short intervals, stirring between each.
Freeze for up to 2 months. Thaw overnight in the refrigerator and reheat gently, blending again if needed for smoothness.
FAQs
Can I taste the cottage cheese in the soup?
No, once blended it becomes smooth and creamy without a noticeable cottage cheese texture.
Can I use fresh pumpkin instead of canned puree?
Yes, simply roast and blend fresh pumpkin until smooth before using.
Is this soup good for weight management?
It’s high in protein and fiber, which can help keep you full longer.
Can I make it dairy-free?
You can substitute cottage cheese with a plant-based alternative, though the protein content may differ.
How do I make the soup thicker?
Reduce the amount of broth or simmer a few extra minutes before blending.
Can I add other vegetables?
Yes, carrots or sweet potatoes blend well with pumpkin.
What type of cottage cheese works best?
Full-fat provides a richer texture, while low-fat keeps it lighter.
Can I prepare this ahead of time?
Yes, it’s excellent for meal prep and stores well.
Does it need cream?
No, the cottage cheese provides creaminess without heavy cream.
Can I serve this cold?
It’s best served warm, but it can be enjoyed chilled if preferred.
Conclusion
High Protein Pumpkin Soup With Cottage Cheese is a comforting, creamy dish that delivers both flavor and nutrition. With its smooth texture and protein boost, it’s a satisfying option for cool evenings or healthy meal prep. Simple to prepare and easy to customize, this soup is a wholesome addition to your recipe collection.
PrintHigh Protein Pumpkin Soup With Cottage Cheese
High Protein Pumpkin Soup With Cottage Cheese is a creamy, comforting soup made with smooth pumpkin puree and protein-rich cottage cheese for a nutritious twist. This velvety, satisfying bowl is perfect for cozy dinners, meal prep, or a light yet filling lunch.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings
- Category: Soup
- Method: Stovetop
- Cuisine: American
- Diet: Vegetarian
Ingredients
- 2 cups pumpkin puree (canned or freshly cooked)
- 1 cup low-sodium vegetable or chicken broth
- 1 cup cottage cheese
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1/2 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon ground nutmeg
- 1/2 teaspoon salt (or to taste)
- 1/4 teaspoon black pepper
- 1/2 cup milk (optional, for thinner consistency)
- Optional toppings: pumpkin seeds, fresh parsley, drizzle of olive oil
Instructions
- Heat olive oil in a medium pot over medium heat. Add diced onion and sauté for 3–4 minutes until softened.
- Add minced garlic and cook for another 30 seconds until fragrant.
- Stir in pumpkin puree, broth, cumin, smoked paprika, nutmeg, salt, and black pepper. Bring to a gentle simmer and cook for 8–10 minutes.
- Remove the pot from heat and add the cottage cheese.
- Blend using an immersion blender until smooth and creamy, or carefully transfer to a blender and blend until silky.
- If the soup is too thick, stir in milk gradually until desired consistency is reached.
- Return to low heat for 1–2 minutes if needed, avoiding boiling after blending.
- Serve warm with optional toppings.
Notes
- Do not boil after blending to maintain a smooth texture.
- Full-fat cottage cheese yields a richer texture, while low-fat reduces calories.
- Store in an airtight container in the refrigerator for up to 4 days.
- Freeze for up to 2 months and re-blend after reheating if needed.
- Adjust broth quantity for thicker or thinner consistency.
Nutrition
- Serving Size: 1 serving
- Calories: 180
- Sugar: 6g
- Sodium: 420mg
- Fat: 9g
- Saturated Fat: 3g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 3g
- Protein: 14g
- Cholesterol: 15mg
