high protein cottage cheese and cauliflower soup (36 grams!)
When you're short on time and energy, you can whip up this cottage cheese and cauliflower soup that packs 36g of protein! And when compared to the standard version that only has around 15, this is truly a high-protein recipe. You only need a little over 20 minutes to whip up this easy dinner that's best enjoyed with crunchy bread and chives!
Servings: 4
Calories: 492kcal
Ingredients
- 1 tablespoon olive oil or avocado oil or butter
- ½ teaspoon salt plus additional salt & pepper to taste
- 1 medium yellow onion chopped, sweet or white onion works too
- 2 heads of cauliflower florets 5-6 cups, chopped small
- 16 oz cottage cheese low fat
- 1 14.5 ounce can chicken bone broth 1 ¾ cups
- 1 ¾ cup sharp white cheddar cheese shredded most sharp cheddar is white
- ¾ cup pepper jack cheese shredded or 3-4 slices diced
- 1 ½ teaspoons Dijon mustard
- green onions and bacon bits for topping
Instructions
- Preheat the oven to 425 degrees. On a large sheet tray, place the chopped 2 heads of cauliflower florets and diced 1 medium yellow onion. Drizzle with the 1 tablespoon olive oil and ½ teaspoon salt. Use a spoon or your hands to toss to coat.
- Bake for 20 minutes or until golden brown. When the veggies have 5 minutes left, put a large stock pot on the stove and heat it over low to medium heat.
- Once tender, add half the veggies, half of the 16 oz cottage cheese, and half of the 1 14.5 ounce can chicken bone broth to a blender. Leave the lid ajar or the center air vent open but lightly covered with a towel. Blend for a few minutes or until the soup is suppppeeer smooth. Pour this into the warm stock pot. Then repeat with the remaining veggies, cottage cheese, and bone broth. Add this to the stock pot too.Be very careful when blending hot ingredients! Also - in my testing, an immersion blender worked to blend but not to create that super smooth texture we are after.
- Add the 1 ¾ cup sharp white cheddar cheese shredded, ¾ cup pepper jack cheese, and 1 ½ teaspoons Dijon mustard to the large pot and stir to combine. I love this as a very thick soup! If it’s too thick for you, add more bone broth ½ a cup at a time until you reach the desired consistency.Simmer while stirring until the cheese is melted. Taste and add salt and pepper as desired. Serve with fresh green onions or chives and bacon bits.
Video
Notes
Storage
Fridge: Keep this in an airtight container for up to 5 days.
Freezer: Or freeze it in silicone soup molds or a freezer ziplock bag for up to 3 months.
Reheating: Reheat in the microwave or, if frozen, thaw in hot water or overnight in the fridge before warming up.
Blend, blend, blend!
The big turn off with cottage cheese is the texture, and I'm right there with ya. But, when the cottage cheese is fully blended (meaning for around a full minute). This results is an ultra creamy texture that's high in protein. When I first tested the recipe, I didn't blend enough and the texture was gritty. It's important for the cauliflower too! The right ratio of cheese
In my testing, I found that cottage cheese and the sharp white cheddar had a very similar taste. This meant I could up the cottage cheese and reduce the white cheddar to keep the fat lower. It was missing something, though, but adding a little bit of pepper jack added that wow factor.
The big turn off with cottage cheese is the texture, and I'm right there with ya. But, when the cottage cheese is fully blended (meaning for around a full minute). This results is an ultra creamy texture that's high in protein. When I first tested the recipe, I didn't blend enough and the texture was gritty. It's important for the cauliflower too! The right ratio of cheese
In my testing, I found that cottage cheese and the sharp white cheddar had a very similar taste. This meant I could up the cottage cheese and reduce the white cheddar to keep the fat lower. It was missing something, though, but adding a little bit of pepper jack added that wow factor.
Nutrition
Serving: 2.5cups | Calories: 492kcal | Carbohydrates: 22g | Protein: 36g | Fat: 28g | Cholesterol: 74mg | Sodium: 3215mg | Fiber: 8g | Sugar: 11g