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–+ servings
bowl of carrot soup with white swirls being served in a white bowl with a green lining

Healthy Carrot Soup (Easy High Protein)

Jenni Cole
This creamy high protein carrot soup blends tender carrots, fresh ginger, and smooth cottage cheese for a cozy and nutritious meal. Packed with over 20g of protein per serving, it’s light, flavorful, and ready in under 30 minutes. Perfect for busy weeknights or meal prep, this healthy carrot soup is both satisfying and easy to make.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Soups
Cuisine American
Servings 4
Calories 273 kcal

Equipment

  • large stock pot or soup pot
  • immersion blender or blender

Ingredients
  

  • 4 cups diced carrots
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon extra virgin olive oil
  • 1 cup chopped onion
  • 2 garlic cloves minced
  • 3 cups chicken bone broth use 4 cups for a thinner soup
  • 2 cups 4% cottage cheese blended
  • ½ teaspoon salt or more to taste
  • ½ teaspoon black pepper
  • Optional: squeeze of lime juice or swirl of coconut milk

Instructions
 

  • Puree the cottage cheese with an immersion blender or blender until creamy and smooth, adding a little broth or water if needed.
  • Heat oil or butter in a large saucepan over medium heat. Add the chopped onion and cook for about 4–5 minutes until soft and fragrant. Stir in the minced garlic and cook for 1 more minute.
  • Mix in the diced carrots, grated ginger, salt, and pepper. Sauté for a few minutes to coat the vegetables with flavor.
  • Pour in the chicken bone broth and bring to a gentle simmer. Cook until the carrots are tender enough to blend, about 10–15 minutes.
  • Turn off the heat and allow the soup to cool slightly. Use an immersion blender or transfer to a high-speed blender to puree until silky smooth. Add in the blended cottage cheese.
  • Reheat gently over low heat until warmed through. Adjust the seasoning and add a squeeze of lime juice or swirl of coconut milk before serving, if desired. Enjoy!

Video

Notes

  • Blend the cottage cheese before adding to prevent lumps.
  • Fresh ginger adds a bright, fresh flavor — don’t skip it!
  • Use less broth for a thicker soup or more for a lighter version.
  • Add a squeeze of lime or swirl of coconut milk (or thinned out cottage cheese) for extra flavor.

Nutrition

Serving: 1servingCalories: 273kcalCarbohydrates: 20gProtein: 27gFat: 9gFiber: 4g
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