This high protein carrot soup is one of my favorite quick and cozy meals when I want something warm, creamy, yet simple. The combination of carrots, fresh ginger, and blended cottage cheese gives it that classic comforting flavor with an added boost of protein. Great for meal prep lunches.
Things to Know Before Making Healthy Carrot Soup
- Blend the cottage cheese separately - This ensures a smooth, creamy finish without curdling.
- Fresh ginger makes a difference - It gives the soup a natural warmth and depth of flavor. Frozen Dorot cubes work great too, but don't use condensed ginger paste or powder.
- Use bone broth for more protein - It's richer and more nutrient-dense than regular broth. We love buying it in bulk from Costco.
- As written our recipe is high protein, low calorie, gluten free, and low carb. You can reduce the carbs by swapping half of the carrots for cauliflower.
I've been creating so many high protein soups this year and this healthy carrot soup is my personal favorite! The cottage cheese adds creaminess without cream and the ginger brings everything together. If soup could give you a hug, this would be the recipe.
If you're looking for more high protein vegetable soups, you'll also want to try our Creamy Tomato Cottage Cheese Soup, Healthy Zucchini Soup, and Mushroom Soup next.
Ingredients Overview
- Carrots: The star of the soup, naturally sweet and full of vitamin A. We used fresh whole carrots, you can also use baby carrots or even frozen carrots
- Onion and garlic: Add depth and balance the sweetness of the carrots.
- Ginger: Gives the soup a subtle warmth and bright flavor.
- Chicken bone broth: Adds protein and richness to the base. You can subsitute chicken broth or vegetable broth
- Cottage cheese: The secret to creaminess and extra protein - blend before adding.
- Salt and black pepper: Season to taste.
- Optional add-ins: Lime juice for brightness or a swirl of coconut milk for extra creaminess.
Full ingredient amounts are listed in the recipe card below.
How to Make Healthy Carrot Ginger Soup
Step 1. Blend the cottage cheese until smooth and creamy using a blender or immersion blender. Add a small splash of chicken bone broth if needed to thin it out, then set aside.
Step 2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until softened. Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
Step 3. Add the chopped carrots and pour in the chicken bone broth. Bring to a gentle simmer and cook for 15-20 minutes, or until the carrots are tender.
Step 4. Carefully blend the soup using an immersion blender (or transfer to a blender in batches) until smooth and creamy.
Step 5. Return the blended soup to the pot. Stir in the blended cottage cheese and mix until fully incorporated and velvety. Add salt, pepper, and a squeeze of lemon juice to taste.
Step 6. Taste and adjust seasonings. Add lime juice or a swirl of coconut milk (or thinned out blended cottage cheese) if desired. Serve warm and enjoy!
Substitutions and Variations
- Make it vegetarian by using vegetable broth instead of chicken bone broth.
- Add a pinch of curry powder or turmeric for an earthy twist.
- For extra creaminess, stir in a splash of half and half or heavy cream at the end.
- Use roasted carrots instead of raw for a deeper, caramelized flavor.
Storage and Freezing
Refrigerate: Store leftovers in an airtight container for up to 4 days.
Freeze: Freeze for up to 3 months. Thaw overnight in the fridge before reheating. These are our favorite single serving storage cubes.
Reheat: Warm gently over medium-low heat or in a microwave, stirring occasionally. Avoid boiling to prevent curdling.
FAQs
Can I make this carrot soup vegetarian?
Yes! Use vegetable broth instead of chicken bone broth for a fully vegetarian version.
Is carrot soup keto or low carb?
While carrots have more carbs than leafy greens, this recipe is still moderate carb and can fit into many low carb or macro-friendly meal plans. The soup has 16 net carbs per serving, to reduce this you can swap half of the carrots for cauliflower.
Can I use frozen carrots?
Yes, frozen carrots work perfectly and make prep even faster. Just cook until tender before blending.
More High Protein Soup Recipes
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Recipe
Healthy Carrot Soup (Easy High Protein)
Equipment
- large stock pot or soup pot
- immersion blender or blender
Ingredients
- 4 cups diced carrots
- 1 tablespoon grated fresh ginger
- 1 tablespoon extra virgin olive oil
- 1 cup chopped onion
- 2 garlic cloves minced
- 3 cups chicken bone broth use 4 cups for a thinner soup
- 2 cups 4% cottage cheese blended
- ½ teaspoon salt or more to taste
- ½ teaspoon black pepper
- Optional: squeeze of lime juice or swirl of coconut milk
Instructions
- Puree the cottage cheese with an immersion blender or blender until creamy and smooth, adding a little broth or water if needed.
- Heat oil or butter in a large saucepan over medium heat. Add the chopped onion and cook for about 4-5 minutes until soft and fragrant. Stir in the minced garlic and cook for 1 more minute.
- Mix in the diced carrots, grated ginger, salt, and pepper. Sauté for a few minutes to coat the vegetables with flavor.
- Pour in the chicken bone broth and bring to a gentle simmer. Cook until the carrots are tender enough to blend, about 10-15 minutes.
- Turn off the heat and allow the soup to cool slightly. Use an immersion blender or transfer to a high-speed blender to puree until silky smooth. Add in the blended cottage cheese.
- Reheat gently over low heat until warmed through. Adjust the seasoning and add a squeeze of lime juice or swirl of coconut milk before serving, if desired. Enjoy!
Video
Notes
- Blend the cottage cheese before adding to prevent lumps.
- Fresh ginger adds a bright, fresh flavor - don't skip it!
- Use less broth for a thicker soup or more for a lighter version.
- Add a squeeze of lime or swirl of coconut milk (or thinned out cottage cheese) for extra flavor.
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