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High Protein Loaded Cauliflower Soup - Creamy, Cozy, and Satisfying

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 1 large head of cauliflower (about 2 to 2.5 pounds), cut into florets
  • 1 medium yellow onion, chopped
  • 3 cloves garlic, minced
  • 4 cups low-sodium chicken or vegetable broth
  • 1 cup 2% or whole milk (or unsweetened almond milk)
  • 3/4 cup plain 2% Greek yogurt
  • 1 cup low-fat cottage cheese
  • 1 cup shredded sharp cheddar cheese, plus more for topping
  • 4 slices turkey bacon (or center-cut bacon), cooked and crumbled
  • 2 tablespoons olive oil or avocado oil
  • 1 teaspoon Dijon mustard (optional, for depth)
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon ground nutmeg (optional, complements cauliflower)
  • Salt and black pepper, to taste
  • Chives or green onions, thinly sliced, for topping

Method
 

  1. Prep the base: Heat oil in a large pot over medium heat. Add onion with a pinch of salt. Cook 5–6 minutes until soft and translucent. Stir in garlic and cook 30 seconds until fragrant.
  2. Add cauliflower and spices: Toss in cauliflower florets, smoked paprika, nutmeg, and a few grinds of pepper. Stir to coat for 1–2 minutes; this blooms the spices and builds flavor.
  3. Simmer: Pour in the broth. Bring to a boil, then reduce to a gentle simmer. Cover and cook 12–15 minutes, until the cauliflower is very tender when pierced with a fork.
  4. Blend smooth: Off the heat, use an immersion blender to puree until silky. Or carefully blend in batches in a countertop blender and return to the pot.
  5. Make it creamy and high protein: In a blender, combine milk, Greek yogurt, and cottage cheese. Blend until completely smooth. This step ensures a velvet texture without lumps.
  6. Combine: Stir the milk-yogurt mixture into the pot. Add Dijon if using. Return to low heat and warm gently, stirring often, 3–5 minutes. Do not let it boil to avoid curdling.
  7. Add cheese: Sprinkle in the shredded cheddar a handful at a time, stirring until melted and smooth. Taste and season with salt and more pepper as needed.
  8. Finish and load: Ladle into bowls. Top with crumbled turkey bacon, extra cheddar, and a shower of chives or green onions. Serve hot.