This high protein corn chowder is one of my favorite soups to make when I want something creamy, cozy, and high in protein without the heavy cream. The blended cottage cheese gives it a silky texture while keeping it light and satisfying. We use frozen roasted corn as a short cut!
Things to Know Before Making High Protein Corn Chowder
- Blend the cottage cheese separately for the creamiest texture. This prevents curdling when it's added to the soup. We always have a container of blended cottage cheese in our fridge for a protein boost. It makes a great sauce too.
- We used Trader Joe's roasted frozen corn for a smokey flavor. You can use any kind of frozen corn or even canned corn.
- Smoked paprika adds a subtle roasted note that takes this soup next level, but it's ok to use to sweet paprika if that's what you have.
- Add-ins like roasted red bell pepper, chives, or chicken sausage turn this chowder into a more filling meal.
I've tested this high protein corn chowder multiple times to get the flavor and texture just right. It's rich, creamy, and perfectly balanced with a hint of sweetness from the corn. It's a great addition to any high protein meal rotation.
We've been creating so many healthy high protein soups, if you love our healthy corn chowder be sure to check out our High Protein Carrot Soup, High Protein Vegetable Soup, and Zucchini Pesto Soup.
Ingredients Overview
- Corn: The star of the recipe, giving the chowder natural sweetness and texture. We used Trader Joes roasted frozen corn.
- Cottage cheese: Creates a rich, creamy consistency and adds a major protein boost.
- Onion and garlic: Add depth and savory balance.
- Chicken bone broth: Enhances flavor and increases the protein content.
- Smoked paprika: Adds a light, smoky flavor that ties everything together.
- Red bell pepper (optional): Adds color and a bit of sweetness.
- Salt and pepper: Essential for seasoning.
- Optional toppings: Chopped green onion, shredded cheddar, or cooked chicken sausage for extra protein.
The full list with measurements is in the recipe card below.
How to Cook High Protein Corn Chowder
Step 1. In a large soup pot, heat the oil or butter over medium heat. Add the chopped onion and cook until softened, about 4-5 minutes. Stir in the garlic and cook for another minute.
Step 2. Add the corn, roasted red pepper, smoked paprika, salt, and pepper. Sauté for 3-4 minutes, letting the corn slightly caramelize. Pour in the chicken bone broth and bring the mixture to a gentle simmer.
Step 3. Turn off the heat and let the soup cool slightly. Carefully blend using an immersion blender or a high-speed blender until smooth.
Step 4. Blend the cottage cheese (if it's not already pre-blended) in a separate bowl or in the blender, adding a bit of broth if it's too thick. Add one cup of the soup base to the blended cottage cheese, then pour it back into the pot. Stir until fully combined and creamy.
Step 5. Adjust salt and pepper as needed. Garnish with chopped chives, a sprinkle of cheddar, or extra roasted corn. Serve warm and enjoy!
Substitutions and Variations
- Stir in chopped or crumbled chicken sausage for added protein.
- Use vegetable broth for a vegetarian version.
- Add a splash of half and half or heavy whipping cream for a richer texture.
- Add a pinch of chives or green onion for color and flavor.
What to Serve with High Protein Corn Chowder
Serve this corn chowder with a fresh garden salad, low carb tortilla chips, or grilled chicken for extra protein. It also pairs perfectly with roasted vegetables or a light sandwich for a complete meal.
Storage and Freezing
Refrigerate: Store in an airtight container for up to 4 days.
Freeze: Freeze for up to 3 months in freezer-safe containers. Thaw overnight in the fridge before reheating. These are our favorite single portion freezer containers.
Reheat: Warm gently on the stovetop over low heat, stirring often. Avoid boiling to maintain texture.
FAQs
Can I use canned corn instead of frozen?
Yes! Canned corn works perfectly just drain it first before using it in the recipe.
Does the cottage cheese make it taste cheesy?
Not overly cheesy, but it does make the soup creamy and rich while adding a mild, savory flavor.
More Easy High Protein Soup Recipes
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Recipe
Easy High Protein Corn Chowder (Creamy & Healthy)
Equipment
- large stock pot or soup pot
- immersion blender or blender
Ingredients
- 2 cups 4% cottage cheese blended
- 1 tablespoon extra virgin olive oil
- 1 cup chopped onion
- 2 garlic gloves minced
- 4 cups frozen corn kernels we used roasted corn but a smokey flavor, regular frozen corn is great too!
- ¼ cup roasted red pepper diced
- 3-4 cups chicken bone broth
- ¼ smoked paprika extra if desired
- ½ teaspoon salt (or to taste)
- ½ teaspoon pepper (or to taste)
- Optional: chopped chives, or shredded cheddar
Instructions
- Blend the cottage cheese with an immersion blender or a blender, adding a touch of bone broth or water to thin it out if needed. Set aside.
- Heat a skillet over medium heat and add the olive oil. Sauté the onion until soft, then add garlic and cook for 1 minute. Add the frozen corn, roasted red pepper, chicken bone broth, paprika, salt, and black pepper. Let cool slightly.
- Blend the soup ingredients in the pot with an immersion blender or in a high speed blender. Carefully pour back into the soup pot, then stir in the blended cottage cheese until warm. Serve and enjoy!
Notes
- The recipe calls for 3-4 cups of broth depending on if you want a thicker chowder vs a thin drinkable soup. Adjust the broth according to your personal preference.
- We used bone broth for a richer, more nutrient-dense base. You can use regular bone broth or vegetable broth for a vegetarian option.
- For extra protein, add crumbled chicken sausage
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