Low Calorie High Protein Vegetable Soup (Base + 5 Variations)

You'll be amazed at our creamy high protein vegetable soup recipes that take one base and make 6 different cozy variations in less than 30 minutes each! All of the low calorie protein soups are creamy, comforting, and each serving packs 25-35 grams of protein without feeling heavy.

We just had a major soup week and tested 5(6!) variations of our low calorie high protein vegetable soup for you! (more varieties are coming soon as we test them for you!)

They're all amazing for a filling and quick lunch or for a light dinner. Who else loves drinking soup from mugs when you want something cozy on you're on the go?! ❤️

What to Know Before You Cook

• Instead of heavy cream, we're using cottage cheese blended with bone broth to make a silky, high protein base that works with all kinds of vegetables.
• For a thinner, lighter, muggable soup, use 4 cups of broth. If you want a thicker soup, use 3 cups.
• These soups are all macro friendly and some are high protein low carb as well. We've included the macros with each recipe for our readers that track the nutritional content. You're getting tons of protein without chewing more meat!
• For best results, we use an immersion blender. It's a great way to puree soups right in the pot without pouring hot soups into a blender. You can use a regular blender or food processor if preferred!
• The recipe calls for pureed cottage cheese. You can do this in a small bowl with an immersion blender or in a blender or blender cup. Add a tiny bit of milk or water to thin it out if it's needed.

High Protein Vegetable Soup Base

You take the soup base and add the vegetables and seasonings below to taste. Be sure to follow our tips and tricks for getting the perfect soup for each variety.

Servings: 4

Ingredients

• 1 tablespoon oil or butter
• 1 cup onion, chopped (one medium onion)
• 2 garlic cloves, minced
• 4-5 cups vegetables of choice (peas, broccoli, zucchini, carrots, mushrooms, etc.) - see notes below
• 3-4 cups chicken bone broth (see notes below)
• 2 cups 4% cottage cheese, pureed
• ½-1 teaspoon salt, to taste
• ½ teaspoon black pepper

Instructions

1. Heat oil or butter in a large pot over medium heat. Add onion and cook until softened, about 5 minutes. Stir in garlic and cook for 1 minute more.
2. Add the vegetables and seasonings and sauté for a few minutes before adding the bone broth. Simmer and heat the soup base.
3. Turn off the burner and blend the soup base. Let the soup cool slightly.
4. Pour the blended cottage cheese into the pot with the vegetables. Stir to combine.
5. Heat gently over medium-low until the soup is just warmed through.
6. Season with salt and pepper to taste. Serve warm. Enjoy!

Soup Tips

• Using 4 cups of bone broth will make these light drinkable soups, use less broth for a thicker soup. Some veggies are naturally more thick than others like the peas, carrots, and corn.
• It's totally fine to use frozen vegetables intead of fresh as a short-cut.
• Cottage cheese easily curdles when heated. We highly recommend following our process to avoid that.

Soup Variations

Please see the printable recipe card for full instructions!

1. Tomato Basil Soup

• Veggie: 4 cups canned whole tomatoes (or 2 lbs roasted cherry tomatoes) + 2 tablespoon tomato paste
• Seasoning: ½ cup fresh basil
• Optional Mix-Ins: Parmesan, cream, or fresh basil garnish

Tomato Basil Soup: 234 cal | 26g protein | 16g carbs | 4g fiber | 12g net carbs | 9g fat

2. Broccoli Cheddar Soup

• Veggie: 5 cups broccoli florets
• Seasoning: nutmeg (optional)
• Optional Mix-Ins: 1-1½ cups shredded sharp cheddar

Broccoli Cheddar Soup: 363 cal | 35g protein | 13g carbs | 3g fiber | 10g net carbs | 20g fat

3. Corn Chowder

• Veggie: 4 cups frozen corn
• Seasoning: ½ teaspoon smoked paprika
• Optional Mix-Ins: 1 diced red bell pepper, chives or green onion, shredded cheddar. Chopped or crumbled chicken sausage would be a great add-in.

Corn Chowder: 384 cal | 30g protein | 49g carbs | 6g fiber | 43g net carbs | 10g fat

4. Carrot Ginger Soup

• Veggie: 4 cups carrots, sliced
• Seasoning: 1 tablespoon grated fresh ginger (or 1 teaspoon ground)
• Optional Mix-Ins: Squeeze of lime juice, swirl of coconut milk

Carrot Ginger Soup: 273 cal | 27g protein | 20g carbs | 4g fiber | 16g net carbs | 9g fat

5. Zucchini Basil Soup

• Veggie: 4 cups chopped zucchini
• Seasoning: ¼ cup fresh basil
• Optional Mix-Ins: 1 Tbsp+ pesto, grated Parmesan, crumbled Italian chicken sausage for more protein

Zucchini Pesto Soup: 228 cal | 26g protein | 14g carbs | 2g fiber | 12g net carbs | 9g fat

6. Mushroom Thyme Soup

• Veggie: 4 cups sliced mushrooms
• Seasoning: 1 teaspoon fresh thyme (or ½ teaspoon dried)
• Optional Mix-Ins: Splash Worcestershire or soy sauce, shredded chicken for more protein

FAQs

What can I use instead of chicken bone broth?

You can use vegetable broth, mushroom broth, or chicken broth instead of chicken bone broth. Bone adds extra protein and a slightly richer texture.

What can I use instead of cottage cheese?

You can swap cottage cheese with full fat plain Greek yogurt, ricotta cheese, or even silken tofu for a dairy-free option. Greek yogurt gives a tangier flavor, ricotta is mild and creamy, and silken tofu blends smoothly for extra protein without dairy.

Will cottage cheese curdle in soup?

To prevent cottage cheese from curdling, you want to blend it first and avoid adding it to super hot liquids. For best results, let the soup cool slightly before stirring in the cottage cheese. We also recommend adding a cup of soup to the cottage cheese to help bring it up to room temperature before stirring it in.

How much protein does each serving have?

Most of our protein soup versions land between 25-30 grams per serving, depending on how much broth you add, the veggie and the add-ins. (For example, broccoli cheddar is on the higher end, carrot ginger a bit lower.) Protein can also vary based on brands you use, for instance, Good Culture cottage cheese has the highest protein.

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Recipe

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