Creamy Cottage Cheese Veggie Soup: Low Calorie High Protein Recipe

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There’s something about a creamy soup that just feels comforting—but when it’s the middle of summer (or you’re trying to eat a little lighter), heavy soups can feel like a bit much.

That’s exactly where this recipe comes in.

This protein-packed cottage cheese veggie soup is light, smooth, and surprisingly satisfying without weighing you down. I started experimenting with cottage cheese in soups as an easy way to boost protein without relying on meat, and it completely changed the texture in the best way. You get that creamy, cozy feel—but it still feels fresh and easy to eat.

It’s also one of those recipes that works beautifully when your appetite is a little off or you just want something simple, nourishing, and filling without overthinking it.

Why You’ll Love This High Protein Soup

• Packed with protein to help keep you full longer
• Light and creamy without using heavy cream
• Easy to digest and gentle on the stomach
• Simple ingredients you likely already have on hand
• Great for meal prep or quick lunches
• Easy to customize with different vegetables

Creamy Cottage Cheese Veggie Protein Soup

Estimated Nutrition: Protein: 14g | Calories: 180 | Fiber: 4g | Fat: 7g | Carbs: 18g

Ingredients

• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 cups zucchini, chopped
• 1 cup carrots, chopped
• 1 cup spinach (fresh or frozen)
• 3 cups low-sodium vegetable broth
• 1 cup cottage cheese (full-fat or low-fat)
• ½ teaspoon salt (adjust to taste)
• ¼ teaspoon black pepper
• ½ teaspoon dried thyme (optional)
• ½ teaspoon dried basil (optional)

Instructions

• Heat olive oil in a large pot over medium heat
• Add chopped onion and cook for 3–4 minutes until softened
• Stir in garlic and cook for about 30 seconds until fragrant
• Add zucchini, carrots, and vegetable broth
• Bring to a gentle boil, then reduce heat and simmer for 10–15 minutes until vegetables are tender
• Add spinach and cook for another 2–3 minutes until wilted
• Remove from heat and let cool slightly
• Stir in cottage cheese
• Use an immersion blender (or carefully transfer to a blender) and blend until smooth and creamy
• Taste and adjust seasoning with salt, pepper, and herbs as needed

Chef Tips

• Add a squeeze of fresh lemon juice at the end to brighten the flavor
• For extra protein, blend in a scoop of unflavored protein powder
• Want a thicker soup? Use slightly less broth or add white beans before blending
• Prefer it thinner? Add more broth until you reach your desired consistency
• This soup stores well in the fridge for 3–4 days and reheats beautifully

Diet Compatibility

• High Protein
• Low Calorie
• Vegetarian
• GLP-1 Friendly
• Blood Sugar Friendly
• Mediterranean-Inspired

Note for GLP-1 Users

This soup is a great option when you want something nourishing but not too heavy. The smooth texture makes it easier to tolerate on days when your appetite is lower, and the protein helps you stay satisfied without needing a large portion. It’s also lower in fat and avoids overly rich ingredients, which can sometimes trigger discomfort. As always, adjust ingredients based on what feels best for your body.

Other Recipes You Might Like

• High Protein Lentil & Sweet Potato Soup for Weight Loss
• High Protein Zucchini Soup (Light & Creamy)
• High Protein Cottage Cheese Broccoli Cheddar Soup
• Cozy High Protein Soup Recipes for Healthy Weight Loss

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