Why You’ll Love This Recipe
This soup combines comfort and nutrition in one simple dish. Pumpkin brings warmth and subtle sweetness, while cottage cheese adds creaminess and a powerful protein boost without making the soup heavy.
It’s quick to prepare, requires simple pantry ingredients, and can easily be customized with your favorite spices or toppings. Whether you’re looking for a high-protein vegetarian meal or a healthy seasonal recipe, this soup checks all the boxes.
It’s also meal-prep friendly and reheats beautifully, making it ideal for busy weeks.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
pumpkin puree (canned or freshly cooked)
cottage cheese
onion
garlic
vegetable broth
olive oil
salt
black pepper
ground nutmeg
paprika
optional: chili flakes or pumpkin seeds for garnish
Directions
- Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté until soft and translucent.
- Stir in the minced garlic and cook for about 30 seconds until fragrant.
- Add the pumpkin puree and vegetable broth. Stir well to combine.
- Season with salt, black pepper, nutmeg, and paprika. Bring the mixture to a gentle simmer and cook for about 10–15 minutes.
- Remove the pot from the heat and let it cool slightly.
- Add the cottage cheese and blend the soup using an immersion blender (or transfer carefully to a countertop blender) until completely smooth and creamy.
- Return to low heat if needed and adjust seasoning to taste.
- Serve warm, topped with chili flakes or pumpkin seeds if desired.
Servings and timing
Servings: 4 servings
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Variations
For a dairy-free version, replace cottage cheese with a high-protein plant-based alternative or silken tofu for a similar creamy consistency.
Add carrots or sweet potatoes for extra natural sweetness and depth.
For a spicy kick, increase the chili flakes or add a dash of cayenne pepper.
To enhance the savory flavor, stir in a small amount of grated parmesan cheese before serving.
You can also add cooked red lentils to further increase the protein and make the soup more filling.
Storage/Reheating
Store the soup in an airtight container in the refrigerator for up to 4 days.
For longer storage, freeze in individual portions for up to 3 months. Thaw overnight in the refrigerator before reheating.
Reheat gently on the stovetop over medium-low heat, stirring occasionally. If the soup thickens too much, add a splash of broth or water to loosen it. You can also reheat it in the microwave in 30-second intervals, stirring between each interval.
FAQs
Can I use fresh pumpkin instead of canned pumpkin puree?
Yes, you can roast or steam fresh pumpkin and blend it until smooth before adding it to the soup.
Will the cottage cheese make the soup taste cheesy?
No, cottage cheese blends smoothly and creates creaminess without a strong cheesy flavor.
How much protein does this soup contain?
The exact amount depends on the cottage cheese used, but each serving typically provides a generous protein boost compared to traditional pumpkin soup.
Can I make this soup vegan?
Yes, substitute the cottage cheese with silken tofu or a plant-based high-protein alternative.
Is this soup good for meal prep?
Absolutely. It stores well and reheats easily, making it ideal for preparing ahead of time.
Can I add meat to this recipe?
Yes, cooked shredded chicken or turkey can be added for additional protein if you prefer a non-vegetarian version.
What can I serve with this soup?
It pairs well with whole-grain bread, a side salad, or a grilled sandwich.
How can I make the soup thicker?
Reduce the amount of broth slightly or let the soup simmer longer to thicken naturally.
Can I freeze this soup?
Yes, it freezes well for up to 3 months when stored in airtight containers.
Is this soup suitable for a low-carb diet?
Pumpkin contains natural carbohydrates, but the high protein content helps make it balanced and suitable for many moderate low-carb eating plans.
Conclusion
High protein pumpkin soup with cottage cheese is a comforting and nourishing dish that blends seasonal flavor with satisfying nutrition. It’s easy to prepare, versatile, and perfect for anyone looking to enjoy a creamy soup without heavy cream. With its smooth texture and balanced taste, this recipe is sure to become a cozy favorite in your kitchen.
PrintHigh Protein Pumpkin Soup With Cottage Cheese
This high protein pumpkin soup with cottage cheese is creamy, comforting, and satisfying. Blended pumpkin and protein-rich cottage cheese create a velvety texture without heavy cream, making it a nourishing and balanced meal perfect for chilly days.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Soup
- Method: Stovetop
- Cuisine: American
- Diet: Vegetarian
Ingredients
- 2 cups pumpkin puree (canned or freshly cooked)
- 1 cup cottage cheese
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 3 cups vegetable broth
- 1 tablespoon olive oil
- 1/2 teaspoon salt (or to taste)
- 1/4 teaspoon black pepper
- 1/4 teaspoon ground nutmeg
- 1/2 teaspoon paprika
- Optional: chili flakes or pumpkin seeds for garnish
Instructions
- Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté until soft and translucent, about 5 minutes.
- Stir in the minced garlic and cook for about 30 seconds until fragrant.
- Add the pumpkin puree and vegetable broth. Stir well to combine.
- Season with salt, black pepper, nutmeg, and paprika. Bring the mixture to a gentle simmer and cook for 10–15 minutes.
- Remove the pot from heat and let it cool slightly.
- Add the cottage cheese and blend the soup using an immersion blender (or carefully transfer to a countertop blender) until completely smooth and creamy.
- Return to low heat if needed and adjust seasoning to taste.
- Serve warm, topped with chili flakes or pumpkin seeds if desired.
Notes
- For a dairy-free version, substitute cottage cheese with silken tofu or a plant-based alternative.
- Add carrots or sweet potatoes for extra sweetness and depth of flavor.
- Stir in grated parmesan for enhanced savory flavor.
- Add cooked red lentils for additional protein and thickness.
- If the soup becomes too thick, add a splash of broth or water when reheating.
Nutrition
- Serving Size: 1 serving
- Calories: 180 kcal
- Sugar: 6 g
- Sodium: 480 mg
- Fat: 8 g
- Saturated Fat: 2.5 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 4 g
- Protein: 12 g
- Cholesterol: 15 mg
