This high protein zucchini pesto soup is one of my favorite quick and healthy soups to make when I want something light, creamy, and satisfying. The blended cottage cheese adds a protein boost while keeping the texture rich without any cream. It's even better with garden fresh summer zucchini.
Things to Know Before Making Healthy Zucchini Soup
- Blend the cottage cheese until completely smooth before adding it to the soup for a creamy texture without curdling.
- We used an immersion blender, you can also use a high speed blender. Add a touch of liquid to the cottage cheese if it's too thick to puree.
- Use fresh zucchini for the best flavor, but frozen will work in a pinch. This is a great late summer recipe using garden fresh zucchini.
- Don't overcook the zucchini - simmer just until tender to keep the color bright and fresh.
I've been creating high protein healthy recipes for readers since 2018, and this version has become a go-to for anyone wanting something quick, nourishing, and packed with flavor. The combination of cottage cheese and pesto gives it a unique, satisfying twist.
If you're into cozy, protein-packed soups like this one, you'll want to try our high protein broccoli cheddar soup, high protein tomato soup, and our healthy carrot ginger soup.
Ingredients Overview
- Zucchini: The main ingredient that makes this soup light, creamy, and full of vitamins.
- Cottage cheese: Adds a smooth, creamy base and a big protein boost without using heavy cream.
- Pesto: Infuses the soup with fresh basil and garlic flavor. We used our easy homemade pesto, store bought pesto works as well.
- Chicken bone broth: Adds richness and depth while increasing protein.
- Onion and garlic: Create a flavorful foundation for the soup.
- Salt and black pepper: Essential for seasoning and balance.
- Optional Mix-Ins: 1 Tbsp+ pesto, grated Parmesan, crumbled Italian chicken sausage for more protein
The full ingredient list with measurements is in the recipe card below.
How to Cook High Protein Zucchini Soup
Step 1. In a large soup pot, heat the oil over medium heat. Add the chopped onion and cook until softened. Stir in the garlic and cook until fragrant (about 1 minute).
Step 2. Add the chopped zucchini, salt, and pepper to the pot. Sauté for 3-4 minutes, then pour in the chicken bone broth. Simmer until the zucchini is tender, about 10-12 minutes.
Step 3. Turn off the heat and allow the soup to cool slightly. Blend the soup using an immersion blender or high-speed blender until smooth and creamy.
Step 4. Blend the cottage cheese separately until smooth. Mix one cup of the soup base into the cottage cheese, then pour it back into the pot and stir well to combine.
Step 5. Stir in the pesto, taste, and adjust seasonings as needed. Serve immediately.
Substitutions and Variations
- Add spinach or kale for extra greens and nutrients.
- Swap basil pesto for sun-dried tomato pesto for a bolder flavor.
- Add crumbled Italian chicken sausage for more protein.
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 before reheating.
Reheat: Warm gently on the stovetop over low heat, stirring occasionally. Avoid boiling to keep the texture smooth.
FAQs
Can I use frozen zucchini?
Yes! Frozen zucchini works just fine. No need to thaw, just simmer it a few extra minutes until tender before blending.
Does cottage cheese curdle in hot soup?
Not if you blend it first. Smooth, blended cottage cheese creates a creamy texture similar to heavy cream. You'll also want the soup to cool a bit to prevent curdling.
Can I make this vegetarian?
Absolutely. Use vegetable broth instead of chicken broth for a vegetarian version.
What kind of pesto works best?
Classic basil pesto gives the best flavor, but you can experiment with kale or arugula pesto, nut pestos beyond the traditional pine nuts, or perhaps a red pepper pesto. We used our easy 5 minute homemade pesto but store bought works well too.
More High Protein Soup Recipes
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Recipe
Healthy Zucchini Soup (High Protein Cottage Cheese Recipe)
Equipment
- large stock pot or soup pot
- immersion blender or blender
Ingredients
- 5 cups chopped zucchini
- 1+ tablespoons pesto
- 1 tablespoon olive oil
- 1 cup chopped onion
- 3 cups chicken bone broth
- 2 cups 4% cottage cheese blended
- ½ teaspoon salt or more to taste
- ½ teaspoon pepper
- Optional: grated parmesan
Instructions
- In a large soup pot, heat oil over medium heat. Add the chopped onion and cook until softened. Stir in the minced garlic and cook for another minute.
- Add the chopped zucchini, salt, and pepper. Stir to coat, then pour in the chicken bone broth. Simmer for 10-12 minutes or until the zucchini is tender.
- Remove from heat and carefully blend the soup using an immersion blender or high-speed blender until smooth. Let cool slightly before moving to the next step.
- Blend the cottage cheese until completely smooth. Mix one cup of the blended soup with the cottage cheese, then pour the mixture back into the pot and stir to combine.
- Stir in the pesto and taste for seasoning. Adjust salt and pepper if needed. Ladle into bowls, garnish with parmesan if desired, and serve warm.
Notes
Use less broth for a thicker soup or more for a lighter consistency.
Fresh basil and grated parmesan make great finishing touches.
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