Cottage Cheese Cauliflower Soup

Cottage cheese cauliflower soup has become my secret weapon for satisfying comfort food cravings while keeping things light and healthy. The cottage cheese adds this wonderful creaminess and protein boost that makes the soup feel indulgent, even though it’s surprisingly low in carbs and calories.

Last winter, I had a massive head of cauliflower taking up half my crisper drawer and a container of cottage cheese nearing its expiration date. I’d been making regular cauliflower soup for years with heavy cream, but I decided to experiment with cottage cheese instead to use up what I had. The result completely surprised me. This silky, protein-packed soup kept me full for hours without that heavy, weighed-down feeling you get from cream-based soups. This creamy cauliflower soup with cottage cheese has become my favorite way to eat more vegetables while actually looking forward to every spoonful. It’s nutty, comforting, and perfect when you want something cozy but nutritious.

What Goes Into This Low-Carb Cauliflower Cottage Cheese Soup

I always reach for fresh cauliflower for this recipe because it gives the best flavor and texture. Frozen can work in a pinch, but fresh makes a noticeable difference in the final taste.

• 2 tablespoons olive oil (or butter if you prefer richer flavor)
• 1 onion, chopped (yellow or white onion both work well)
• 2 cloves garlic, minced (fresh garlic is essential here)
• 1 head cauliflower, chopped into florets (about 4-5 cups, I include the tender inner stem too)
• 4 cups vegetable broth (low-sodium gives you better control over seasoning)
• 1 cup cottage cheese (full-fat blends smoothest, but low-fat works if you prefer. Good Culture brand works beautifully)
• 1 teaspoon ground cumin (adds warmth and depth)
• Salt and pepper to taste (start with ½ teaspoon each)
• Chopped chives for garnish (green onions or parsley work too)

My tip: Don’t toss the tender inner cauliflower stem. Chop it up and add it to the pot for extra creaminess and less waste. The stem blends beautifully and adds body to this cottage cheese cauliflower soup.

How I Make This Creamy Protein-Packed Soup

Step 1: Heat the olive oil in a large pot over medium heat. Add the chopped onion and minced garlic, stirring occasionally. Sauté for about 3 to 4 minutes until the onion turns translucent and soft. The garlic should be fragrant but not browned.

Step 2: Add the chopped cauliflower florets to the pot. Stir everything together and let it cook for about 5 minutes, stirring occasionally. This step helps the cauliflower start to soften and pick up flavor from the onion and garlic. You’ll notice the cauliflower beginning to get slightly golden on the edges.

Step 3: Pour in the vegetable broth and bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to medium-low, cover the pot, and simmer for about 15 minutes. The cauliflower is ready when you can easily pierce it with a fork and it’s completely tender. The soup will have a pale, creamy color and smell nutty and inviting.

Step 4: Use an immersion blender to puree the soup until it’s completely smooth and creamy. Blend for at least 1 to 2 minutes to get that velvety texture. If the soup seems too thick after blending, add additional broth ¼ cup at a time until you reach your desired consistency. If you don’t have an immersion blender, let the soup cool for 5 minutes first. Then carefully transfer it in batches to a regular blender, filling it only halfway each time. Remove the center cap from the blender lid and cover the opening with a folded kitchen towel to let steam escape safely.

Step 5: Reduce the heat to low. This step is crucial to keep the cottage cheese from becoming grainy. Stir in the cottage cheese and cumin gradually, mixing until everything is fully incorporated and smooth. Let it warm through for about 2 minutes, stirring gently, but don’t let the soup boil. The cottage cheese will melt into the soup and create an incredibly creamy texture.

Step 6: Season with salt and pepper to taste. Keep in mind that cottage cheese has some natural saltiness, so taste before adding too much salt. Ladle into bowls and garnish generously with chopped chives for a fresh, oniony bite that complements the mild cauliflower perfectly.

Best Sides to Serve with Cottage Cheese Cauliflower Soup

This light, creamy soup pairs beautifully with sides that add texture and variety to your meal without overwhelming the delicate cauliflower flavor.

Crispy Keto Crackers: Almond flour or seed crackers are perfect for staying low-carb while adding that satisfying crunch. They’re sturdy enough for dipping into this creamy cauliflower cottage cheese soup.

Simple Mixed Green Salad: A fresh salad with cucumbers, tomatoes, and a light vinaigrette adds brightness and crunch. The acidity from the dressing balances the richness of the soup beautifully.

Roasted Brussels Sprouts: Crispy roasted Brussels sprouts with a touch of balsamic glaze add a caramelized, slightly sweet element that contrasts nicely with the mild soup.

Bacon Strips: For a heartier meal, crispy bacon on the side or crumbled on top adds smoky, salty flavor and makes this low-carb cottage cheese cauliflower soup feel more substantial.

Explore More Healthy Soup Recipes

This low-carb cottage cheese cauliflower soup fits perfectly into a rotation of nutritious, vegetable-forward recipes. For occasions when you want something more indulgent with cheese sauce and extra vegetables, the Cauliflower Soup delivers rich, comforting flavors that satisfy without being heavy. If you prefer a traditional creamy texture without cottage cheese, the Creamy Cauliflower Potato Soup uses potatoes to create natural creaminess.

For variety in your meal prep, pair this protein-rich cauliflower soup with the earthy Double Umami Mushroom Soup. The combination of mild cauliflower and savory mushrooms creates a balanced menu that keeps healthy eating interesting and delicious throughout the week.

Storing and Reheating Your Cauliflower Soup

Store this cottage cheese cauliflower soup in an airtight container in the refrigerator for up to 4 days. The soup will thicken as it sits in the fridge, which is completely normal with blended cauliflower and cottage cheese.

When reheating, use the stovetop over low to medium heat, stirring frequently until warmed through. You’ll likely need to add a splash of vegetable broth or water to thin it back to your desired consistency. Avoid high heat, which can cause the cottage cheese to separate slightly and affect the creamy texture.

This soup freezes reasonably well for up to 2 months, though the cottage cheese texture may change slightly upon thawing. I recommend freezing it in individual portions so you can thaw just what you need. Thaw overnight in the refrigerator, then reheat gently on the stovetop, adding extra broth to restore the smooth consistency.

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