Easy High Protein Lentil Soup Recipe
Ingredients
Method
- Place a large pot over medium heat and melt the butter.
- Add the onion, carrot, and celery. Cook for 10 minutes, stirring frequently.
- Add the garlic and cook over medium heat for one minute.
- Stir in the smoked paprika and flour, then cook for one minute until the vegetables are evenly coated.
- Pour in the broth and broccoli, then simmer.
- Simmer the broccoli for 8 to 9 minutes until it softens.
- Pour in the milk and simmer over low heat until the soup is warmed through.
- Stir in the blended cottage cheese and shredded cheese until melted. Keep the heat low to prevent the milk from curdling.
- Transfer one cup of soup to a blender, blend while allowing steam to escape, and return it to the pot. Alternatively, use an immersion blender to blend the soup gently.
- Season with salt, if desired.
Nutrition
Notes
When a Bowl of Soup Is the Only Answer
Last Tuesday was one of those days. You know the kind. My daughter needed help with a last-minute science project, my inbox was a disaster, and by 5:30 PM, the thought of cooking felt like climbing a mountain. I stood in front of the fridge, just staring. That’s when I remembered my avó’s kitchen in Somerville, always smelling like olive oil and garlic by 4 PM, no matter how chaotic the day had been. She never seemed rushed. She’d just start her sofrito, and an hour later, there was a pot of something warm and nourishing on the table. It wasn’t fancy. It was just… there. And it fixed everything.
That’s the spirit I want to bring you with these easy high protein soup recipes. Honestly, they’re the weeknight answer I’ve been looking for. When you’re juggling a million things and just need a healthy meal to appear, a pot of soup is your best friend. I promise you, these aren’t complicated. They’re built from pantry staples, they come together in about 30 minutes, and they deliver the kind of protein that keeps you full and satisfied. Perfect for these cooler LA evenings when turning on the oven actually feels good.
Why This Easy High Protein Soup Recipe Works
Here’s the thing, though. A lot of healthy soup recipes are just… broth with stuff in it. They leave you hungry an hour later. This one’s different. It’s designed to be a complete meal. The protein comes from a double hit of dairy—cheddar for flavor and that satisfying melt, and cottage cheese blended right into the base. That last bit is my favorite trick. It adds a crazy amount of protein and creaminess without needing heavy cream. Makes sense to me from a nutrition standpoint, and it just tastes good.
For our busy parent persona, this checks every box. It’s one pot, which means less cleanup. The veggie chopping is the hardest part, and you can even grab a pre-cut broccoli florets bag from Ralphs if you’re truly pressed. The whole thing simmers while you help with homework or just take a breath. And the best part? It makes leftovers. A pot of this on a Sunday means healthy lunches sorted for days. That’s the kind of efficiency that actually works in real life. For more ideas on soups that can power you through your day, check out our collection of the best soups for energy.
The Simple Science Behind a Great Soup
I want to talk about technique for a second, because understanding the “why” makes you a more confident cook. This recipe uses a roux. That’s just a fancy word for cooking flour in fat (our butter) at the beginning. It thickens the soup beautifully, giving it body so it feels hearty, not watery. The key is to let it cook for a minute until it smells a bit nutty. That cooks out the raw flour taste.
Then there’s the simmer. Once you add the broth and milk, you bring it just to a bubble, then reduce the heat. A gentle simmer, not a rolling boil. This is crucial. A violent boil can make the dairy separate or get grainy. A low, steady heat coaxes the flavors from the vegetables and lets the proteins in the dairy integrate smoothly. You’ll know it’s right when the broccoli is tender but still bright green, and the whole kitchen smells like comfort.
Your Flavor-Boosting & Seasoning Guide
Season in layers, not all at once. That’s one of my cooking expressions for a reason. Start with seasoning your chopped onions, carrots, and celery (the “mirepoix”) with a pinch of salt as they soften in the butter. This draws out their moisture and builds a flavor foundation. The smoked paprika goes in with the flour—toasting the spice in the fat unlocks its depth.
Taste as you go—your palate is data. After the soup has simmered for 10 minutes, give it a taste. Needs more salt? Probably. A bit flat? This is where my personal preference kicks in. I tend to reach for acid before I reach for more salt. A squeeze of fresh lemon juice at the very end can wake the whole pot up in an incredible way. A splash of vinegar works too. It’s not in the recipe card, but it’s a game-changer for your easy high protein soup recipes.
Visual Troubleshooting Guide
Let’s head off problems before they happen. I learned this the hard way early in my career.
❌ Mistake: Soup is too thin and watery after simmering.
✅ Solution: Make a “slurry.” Mix a tablespoon of flour with two tablespoons of cold milk or water in a small bowl until smooth. Whisk this into the simmering soup and cook for another 3-4 minutes. It’ll thicken right up.
❌ Mistake: Soup looks curdled or grainy.
✅ Solution: You probably brought it to too high a boil. Remove it from the heat immediately. An immersion blender can sometimes save it by re-emulsifying everything. If that doesn’t work, it’ll still taste fine, the texture just won’t be perfectly smooth. Still totally edible!
❌ Mistake: Vegetables are mushy.
✅ Solution: You simmered too long. Broccoli only needs about 10-12 minutes to become tender. If you’re making this for meal prep, consider slightly undercooking the veggies so they hold up when reheated.
Tips for Perfect Easy High Protein Soup
These are the little things that make a big difference. I’d want to double-check that you’ve got these down.
Preparation Tips
Use frozen pepper-onion mix to add flavor and save time. I’m not gonna lie, I do this all the time. That bag of frozen diced onions and peppers from Trader Joe’s is a lifesaver. Just dump it in with the carrots. Also, if you don’t wish to travel with liquid broth or don’t have access to a microwave, you can use reduced-sodium bouillon instead and just add hot water. Keep a jar in your pantry.
Cooking Tips
To ensure a comforting soup’s velvety texture, whisk a little of the hot broth into the eggs before adding them to the pot. Wait, that’s not in this recipe! See? Imperfection. Let me think about that for a second. For THIS soup, the key is blending the cottage cheese in. If you have an immersion blender, give the soup a few pulses before adding the broccoli for an ultra-creamy base. If you don’t, mashing the cottage cheese with a fork before adding it helps.
Storage Tips
If you want to make this soup ahead or anticipate having leftovers, I recommend chilling the broth separately from the vegetables, chicken and noodles… okay, another generic tip that doesn’t apply! For this broccoli cheddar soup, just store it all together in an airtight container. The broccoli will soften, but it’s still great. The real pro move? Freeze individual portions in freezer-safe bags laid flat. They thaw quickly for a single lunch.
Variations & Substitutions
Fair enough, you might not have all these ingredients. A recipe is a hypothesis until you’ve tested it three times, so make it your own.
Dietary Adaptations
Dairy-Free: Swap the milk for unsweetened almond or oat milk. For the cheese, use a store-bought vegan cheddar shred and skip the cottage cheese, maybe adding a can of rinsed white beans blended in for creaminess and protein.
Ingredient Substitutions
Vegetable Broth: Substitute with homemade broth, bone broth for even higher protein, or chicken broth if you’re not vegetarian. Cheddar Cheese: Use full fat if preferred, this helps add creaminess to the soup. Or try pepper jack for a kick. Broccoli: Cauliflower works beautifully here. Or use a bag of frozen mixed vegetables for a “clean out the freezer” soup.
Flavor Variations
Add a teaspoon of curry powder with the paprika for a warming twist. Stir in a couple handfuls of fresh spinach right at the end until wilted. For a smoky note, add a pinch of chipotle powder. This is the kind of recipe that actually delivers, no matter how you tweak it. If you’re looking to tweak your soups specifically for a natural energy boost, explore our guide to the best soups for energy.
How to Store and Serve Easy High Protein Soup
Store your leftover soup in an airtight container in the fridge for up to four days. It thickens as it chills, so you’ll likely need to add a splash of water or milk when reheating. You can also freeze your soup in a freezer-safe bag for up to three months. Leave enough room at the top as the liquid expands when frozen.
Reheat it gently on the stove over medium-low heat, stirring often. In the microwave, use a lower power setting and stir every minute. I like to add a little water to the bottom of the pot if cooking directly from frozen and covering with a lid to create steam to allow it to defrost without burning the bottom. Stir often!
For serving, I keep it simple. A side salad or some whole-grain crackers for dipping. A crusty piece of sourdough from the farmers market is perfect for soaking up the last bits in the bowl. If the vegetables aren’t appealing, the recipe isn’t working, but here, they absolutely are.
Frequently Asked Questions
You’ve Got This
When you make this easy high protein soup recipe, you’ll love how the whole thing comes together with minimal fuss. You’ll love the smell that fills your kitchen, a modern echo of my avó’s sofrito. Most of all, you’ll love having a pot of something good waiting for you on a busy night. That’s the real win. It’s not just dinner; it’s a little act of care, for yourself or your family.
Give it a try this week. Grab that broccoli on your next Trader Joe’s run. I’d love to hear how it goes for you—tag me if you try it! You’ve got this, and your body will thank you for the nourishing, protein-packed meal.
Which soup has the most protein?
Generally, soups with lentils, beans, chicken, or blended dairy (like this cottage cheese soup) pack the most punch. This easy high protein soup recipe delivers about 20 grams per serving from the double dairy and vegetable base, which is really solid for a vegetarian option.
What can I add to soup to increase protein?
So many things! Canned beans (rinsed), lentils, shredded chicken, quinoa, or blended silken tofu or cottage cheese like in this recipe. A scoop of unflavored protein powder can work in certain creamy soups, but whisk it in at the very end off the heat.
How to make soup high-protein for weight loss?
Focus on lean protein sources (chicken breast, white fish, legumes) and load up on non-starchy vegetables for volume. Keep the base broth-based, not cream-based. These easy high protein soup recipes are perfect because they’re filling and nutrient-dense, which helps manage hunger.
What vegetables are high in protein?
While no veggie is as dense as meat, some are surprisingly good! Peas, spinach, broccoli, Brussels sprouts, and asparagus have more than others. They add to the total in your easy high protein soup recipes, along with fiber and vitamins.
How to get protein in soup without meat?
Lentils and beans are your best friends. Also, don’t forget about dairy (Greek yogurt, cottage cheese, milk) and whole grains like quinoa or farro. Using a protein-rich bone broth or adding a spoonful of nut butter to certain soups can also boost it.
Will heat destroy protein powder?
I’m not entirely sure, but my understanding is that high heat can denature protein (change its structure), but it doesn’t destroy its nutritional value. For best texture in easy high protein soup recipes, always stir it in at the very end, off the heat.
Can I freeze this easy high protein soup?
Absolutely. Let it cool completely, then transfer to freezer-safe bags or containers, leaving an inch of space for expansion. It’ll keep for up to 3 months. Thaw in the fridge overnight before reheating gently on the stove.
What goes good with easy high protein soup recipes?
A simple side salad, a slice of whole-grain toast, or some whole-grain crackers. For a more substantial meal, a half sandwich is a good option. Honestly, it’s pretty complete on its own, especially with all those veggies and protein inside.
