Introduction: Can a Soup Be Creamy, Hearty, and Loaded with Protein?
Craving a comforting bowl of soup that’s both delicious and nutritious? Creamy Protein-Packed Soup combines the bold flavors of fire-roasted tomatoes, tender cheese tortellini, and savory chicken with the creamy, protein-rich addition of blended cottage cheese. Perfect for cozy dinners, meal prep, or a warming lunch, this soup is easy to make and bursting with flavor. Ready to stir up a pot of hearty goodness? Let’s dive into this delightful recipe!
Overview: Why Creamy Protein-Packed Soup Is a Winner
Creamy Protein-Packed Soup is loved for its creamy texture, robust flavors, and high protein content, making it a satisfying and healthy meal. Here’s what makes it special:
- Time Requirement: About 10 minutes to prep, 20-25 minutes to cook.
- Difficulty Level: Easy—requires basic sautéing, simmering, and stirring, ideal for beginners.
- Why It’s Special: Blended cottage cheese adds creaminess and protein without heavy cream, while tortellini and chicken make it hearty. Fire-roasted tomatoes and spices bring bold flavor. This recipe yields 6-8 servings, perfect for a family or meal prep.
Ideal for chilly nights, quick dinners, or a nutritious lunch, this soup is sure to become a favorite.
Essential Ingredients
Creamy Protein-Packed Soup uses simple ingredients to create a flavorful, wholesome dish. Here’s what you’ll need for 6-8 servings:
- 1 tablespoon avocado oil: For sautéing veggies.
- 2 medium bell peppers (diced, about 2 cups): Adds color and mild sweetness.
- 1 cup diced onion: Provides aromatic depth.
- 1 tablespoon minced garlic: Enhances savory flavor.
- 1 tablespoon chili powder: Brings bold, smoky warmth.
- 1 teaspoon cumin: Adds earthy, spicy notes.
- ¼ teaspoon cayenne: Provides a mild kick (adjust to taste).
- 2 teaspoons salt: Enhances overall flavors.
- 12 ounces frozen corn: Adds sweetness and texture.
- 1 (14.5-ounce) can diced fire-roasted tomatoes (not drained): Delivers smoky, tangy flavor.
- 6 cups chicken broth: Forms the soup’s base (use low-sodium if preferred).
- 2 cups diced cooked chicken breast: Adds protein and heartiness.
- 1 ½ cups cottage cheese (blended): Creates a creamy, protein-packed texture.
- 18 ounces refrigerated cheese tortellini: Adds cheesy, hearty bites.
Optional Garnishes:
- Lime juice: For a fresh, tangy finish.
- Shredded cheese: For extra richness (e.g., cheddar, mozzarella, or Parmesan).
Why These Ingredients Matter
- Cottage Cheese: Blended for a creamy texture and high protein without heavy cream.
- Fire-Roasted Tomatoes: Add smoky depth to the broth.
- Tortellini and Chicken: Provide heartiness and additional protein.
- Spices: Chili powder, cumin, and cayenne create a bold, warming flavor profile.
Substitutions and Variations
- Cottage Cheese: Substitute with Greek yogurt, ricotta, or a plant-based cream cheese for a vegan option.
- Chicken Broth: Use vegetable broth for a vegetarian version or low-sodium for less salt.
- Chicken: Swap with shredded turkey, rotisserie chicken, or omit for a vegetarian option (add beans like black or white beans for protein).
- Tortellini: Use frozen or dried tortellini, or swap with ravioli or small pasta like ditalini.
- Vegan Option: Use plant-based tortellini, vegetable broth, vegan cottage cheese or cream cheese, and omit chicken or use plant-based protein.
- Gluten-Free: Use gluten-free tortellini and ensure spices and broth are gluten-free.
- Spicy Boost: Increase cayenne to ½ teaspoon or add diced jalapeños with the bell peppers.
- Veggie Boost: Add 1 cup chopped spinach, kale, or zucchini with the corn.
Step-by-Step Instructions
Making Creamy Protein-Packed Soup is a simple process that yields a hearty, flavorful result. Let’s get cooking!
Step 1: Gather and Prep
- Gather all ingredients: 1 tablespoon avocado oil, 2 medium bell peppers (diced), 1 cup diced onion, 1 tablespoon minced garlic, 1 tablespoon chili powder, 1 teaspoon cumin, ¼ teaspoon cayenne, 2 teaspoons salt, 12 ounces frozen corn, 1 (14.5-ounce) can diced fire-roasted tomatoes, 6 cups chicken broth, 2 cups diced cooked chicken breast, 1 ½ cups cottage cheese (blended), and 18 ounces refrigerated cheese tortellini.
- Dice bell peppers and onion; mince garlic if not pre-minced.
- Blend cottage cheese until smooth and set aside.
Tip: Use low-fat or full-fat cottage cheese; blend until creamy to avoid curds in the soup.
Step 2: Sauté Vegetables
- In a Dutch oven or large pot, heat 1 tablespoon avocado oil over medium-high heat.
- Add 2 cups diced bell peppers, 1 cup diced onion, and 1 tablespoon minced garlic.
- Sauté for 5-7 minutes, stirring occasionally, until the onions begin to soften.
Tip: Stir frequently to prevent burning; cook until veggies are tender but not mushy.
Step 3: Add Spices
- Sprinkle 1 tablespoon chili powder, 1 teaspoon cumin, ¼ teaspoon cayenne, and 2 teaspoons salt over the sautéed vegetables.
- Stir well and sauté for an additional 2-3 minutes to toast the spices and enhance flavor.
Tip: Toasting spices intensifies their flavor; adjust cayenne for less or more heat.
Step 4: Add Corn and Tomatoes
- Add 12 ounces frozen corn and 1 (14.5-ounce) can diced fire-roasted tomatoes (with liquid) to the pot.
- Stir well to combine and cook for 1-2 minutes to warm through.
Tip: Frozen corn adds convenience and sweetness; no need to thaw before adding.
Step 5: Add Broth and Chicken
- Pour in 6 cups chicken broth and add 2 cups diced cooked chicken breast.
- Stir to combine and bring the soup to a low boil over medium-high heat.
Tip: Use pre-cooked or rotisserie chicken for convenience; ensure broth is fully incorporated.
Step 6: Incorporate Cottage Cheese
- Scoop ¼–⅓ cup of the hot broth from the soup into the blended 1 ½ cups cottage cheese.
- Whisk vigorously to temper the cottage cheese and prevent curdling.
- Slowly pour the cottage cheese mixture into the soup, stirring constantly to incorporate fully.
- Cook for 5 minutes at a low simmer, stirring occasionally, to blend flavors.
Tip: Tempering prevents curdling; stir continuously while adding cottage cheese for a smooth texture.
Step 7: Add Tortellini
- Add 18 ounces refrigerated cheese tortellini to the soup.
- Cook for 5 minutes, or until tortellini is tender and cooked through, stirring occasionally.
Tip: Check tortellini package for exact cooking time; avoid overcooking to maintain texture.
Step 8: Serve
- Ladle soup into bowls (about 1 ½–2 cups per serving).
- Garnish with a squeeze of fresh lime juice and a sprinkle of shredded cheese (e.g., cheddar or Parmesan).
- Serve hot for the best flavor and texture.
Tip: Add garnishes just before serving for a fresh, vibrant finish.
Assembly: Building the Perfect Creamy Protein-Packed Soup
Making Creamy Protein-Packed Soup is all about creating a hearty, creamy dish with bold flavors. Here’s how to make it shine:
- Base: Sauté veggies and spices for a flavorful foundation.
- Broth and Protein: Add broth, chicken, and tortellini for heartiness.
- Cottage Cheese: Blend and temper for a smooth, creamy texture without curdling.
- Presentation: Garnish with lime juice and cheese for a bright, inviting bowl.
Presentation Tips
- Garnish with fresh cilantro, parsley, or extra shredded cheese for a vibrant look.
- Serve with crusty bread or a side salad for a complete meal.
- Present in deep bowls to showcase the colorful ingredients and creamy broth.
Storage and Make-Ahead Tips
Creamy Protein-Packed Soup is great for meal prep and leftovers.
- Storage:
- Store in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave (1-2 minutes per serving), stirring to maintain creaminess.
- Freeze without tortellini for up to 2 months; thaw in the fridge and add fresh tortellini when reheating to avoid mushy texture.
- Make-Ahead:
- Prep the veggie and spice base up to 2 days ahead and refrigerate.
- Blend cottage cheese up to 2 days in advance and store in the fridge.
- Cook soup without tortellini and refrigerate; add tortellini when reheating to serve.
Tip: Store tortellini separately if prepping ahead to maintain its texture.
Recipe Variations
Creamy Protein-Packed Soup is versatile and easy to customize. Here are some fun twists:
- Vegetarian Soup: Omit chicken and use vegetable broth; add 1 can of drained black beans or chickpeas for protein.
- Spicy Tortellini Soup: Increase cayenne to ½ teaspoon or add diced jalapeños with the bell peppers.
- Gluten-Free: Use gluten-free tortellini and ensure broth and spices are gluten-free.
- Vegan Soup: Use vegetable broth, plant-based tortellini, vegan cottage cheese or cream cheese, and omit chicken or use plant-based protein.
- Cheesy Broccoli Soup: Replace corn with 2 cups chopped broccoli florets and add ½ cup shredded cheddar.
Conclusion: Savor the Creamy Comfort!
Creamy Protein-Packed Soup is the dish that brings hearty, protein-rich comfort to every spoonful. With its creamy cottage cheese base, bold fire-roasted tomato flavor, tender tortellini, and savory chicken, it’s perfect for cozy dinners, meal prep, or a warming lunch. Easy to make with a big flavor payoff, this soup is sure to become a favorite. So, grab your Dutch oven, stir up this delicious soup, and enjoy a bowl of wholesome indulgence. We’d love to hear how your soup turns out—share your creations in the comments or on social media!
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Creamy Protein Packed Soup
Description
Craving a comforting bowl of soup that’s both delicious and nutritious? Creamy Protein-Packed Soup combines the bold flavors of fire-roasted tomatoes, tender cheese tortellini, and savory chicken with the creamy, protein-rich addition of blended cottage cheese
Ingredients
Creamy Protein-Packed Soup uses simple ingredients to create a flavorful, wholesome dish. Here’s what you’ll need for 6-8 servings:
- 1 tablespoon avocado oil: For sautéing veggies.
- 2 medium bell peppers (diced, about 2 cups): Adds color and mild sweetness.
- 1 cup diced onion: Provides aromatic depth.
- 1 tablespoon minced garlic: Enhances savory flavor.
- 1 tablespoon chili powder: Brings bold, smoky warmth.
- 1 teaspoon cumin: Adds earthy, spicy notes.
- ¼ teaspoon cayenne: Provides a mild kick (adjust to taste).
- 2 teaspoons salt: Enhances overall flavors.
- 12 ounces frozen corn: Adds sweetness and texture.
- 1 (14.5-ounce) can diced fire-roasted tomatoes (not drained): Delivers smoky, tangy flavor.
- 6 cups chicken broth: Forms the soup’s base (use low-sodium if preferred).
- 2 cups diced cooked chicken breast: Adds protein and heartiness.
- 1 ½ cups cottage cheese (blended): Creates a creamy, protein-packed texture.
- 18 ounces refrigerated cheese tortellini: Adds cheesy, hearty bites.
Optional Garnishes:
- Lime juice: For a fresh, tangy finish.
- Shredded cheese: For extra richness (e.g., cheddar, mozzarella, or Parmesan).
Why These Ingredients Matter
- Cottage Cheese: Blended for a creamy texture and high protein without heavy cream.
- Fire-Roasted Tomatoes: Add smoky depth to the broth.
- Tortellini and Chicken: Provide heartiness and additional protein.
- Spices: Chili powder, cumin, and cayenne create a bold, warming flavor profile.
Substitutions and Variations
- Cottage Cheese: Substitute with Greek yogurt, ricotta, or a plant-based cream cheese for a vegan option.
- Chicken Broth: Use vegetable broth for a vegetarian version or low-sodium for less salt.
- Chicken: Swap with shredded turkey, rotisserie chicken, or omit for a vegetarian option (add beans like black or white beans for protein).
- Tortellini: Use frozen or dried tortellini, or swap with ravioli or small pasta like ditalini.
- Vegan Option: Use plant-based tortellini, vegetable broth, vegan cottage cheese or cream cheese, and omit chicken or use plant-based protein.
- Gluten-Free: Use gluten-free tortellini and ensure spices and broth are gluten-free.
- Spicy Boost: Increase cayenne to ½ teaspoon or add diced jalapeños with the bell peppers.
- Veggie Boost: Add 1 cup chopped spinach, kale, or zucchini with the corn.
Instructions
Step 1: Gather and Prep
- Gather all ingredients: 1 tablespoon avocado oil, 2 medium bell peppers (diced), 1 cup diced onion, 1 tablespoon minced garlic, 1 tablespoon chili powder, 1 teaspoon cumin, ¼ teaspoon cayenne, 2 teaspoons salt, 12 ounces frozen corn, 1 (14.5-ounce) can diced fire-roasted tomatoes, 6 cups chicken broth, 2 cups diced cooked chicken breast, 1 ½ cups cottage cheese (blended), and 18 ounces refrigerated cheese tortellini.
- Dice bell peppers and onion; mince garlic if not pre-minced.
- Blend cottage cheese until smooth and set aside.
Tip: Use low-fat or full-fat cottage cheese; blend until creamy to avoid curds in the soup.
Step 2: Sauté Vegetables
- In a Dutch oven or large pot, heat 1 tablespoon avocado oil over medium-high heat.
- Add 2 cups diced bell peppers, 1 cup diced onion, and 1 tablespoon minced garlic.
- Sauté for 5-7 minutes, stirring occasionally, until the onions begin to soften.
Tip: Stir frequently to prevent burning; cook until veggies are tender but not mushy.
Step 3: Add Spices
- Sprinkle 1 tablespoon chili powder, 1 teaspoon cumin, ¼ teaspoon cayenne, and 2 teaspoons salt over the sautéed vegetables.
- Stir well and sauté for an additional 2-3 minutes to toast the spices and enhance flavor.
Tip: Toasting spices intensifies their flavor; adjust cayenne for less or more heat.
Step 4: Add Corn and Tomatoes
- Add 12 ounces frozen corn and 1 (14.5-ounce) can diced fire-roasted tomatoes (with liquid) to the pot.
- Stir well to combine and cook for 1-2 minutes to warm through.
Tip: Frozen corn adds convenience and sweetness; no need to thaw before adding.
Step 5: Add Broth and Chicken
- Pour in 6 cups chicken broth and add 2 cups diced cooked chicken breast.
- Stir to combine and bring the soup to a low boil over medium-high heat.
Tip: Use pre-cooked or rotisserie chicken for convenience; ensure broth is fully incorporated.
Step 6: Incorporate Cottage Cheese
- Scoop ¼–⅓ cup of the hot broth from the soup into the blended 1 ½ cups cottage cheese.
- Whisk vigorously to temper the cottage cheese and prevent curdling.
- Slowly pour the cottage cheese mixture into the soup, stirring constantly to incorporate fully.
- Cook for 5 minutes at a low simmer, stirring occasionally, to blend flavors.
Tip: Tempering prevents curdling; stir continuously while adding cottage cheese for a smooth texture.
Step 7: Add Tortellini
- Add 18 ounces refrigerated cheese tortellini to the soup.
- Cook for 5 minutes, or until tortellini is tender and cooked through, stirring occasionally.
Tip: Check tortellini package for exact cooking time; avoid overcooking to maintain texture.
Step 8: Serve
- Ladle soup into bowls (about 1 ½–2 cups per serving).
- Garnish with a squeeze of fresh lime juice and a sprinkle of shredded cheese (e.g., cheddar or Parmesan).
- Serve hot for the best flavor and texture.
Tip: Add garnishes just before serving for a fresh, vibrant finish.
FAQs
1. Why did my cottage cheese curdle?
Curdling can occur if cottage cheese is added directly to hot soup. Temper it with hot broth and stir constantly while incorporating.
2. Can I use low-fat cottage cheese?
Yes, low-fat cottage cheese works well; full-fat adds extra creaminess.
3. Is this soup gluten-free?
Not as written, but use gluten-free tortellini and ensure broth and spices are gluten-free.
4. Can I use fresh corn instead of frozen?
Yes, use 2 cups fresh corn kernels; cook for an additional 2-3 minutes with the tomatoes.
5. Can I make this ahead?
Yes, prep the base or cook without tortellini up to 3 days ahead; add tortellini when reheating.
6. Can I skip the tortellini?
Yes, replace with small pasta like ditalini or add extra veggies or beans for heartiness.
7. What are the health benefits of this dish?
Cottage cheese and chicken provide protein, veggies and corn add fiber and vitamins, and broth keeps it light—enjoy with balance due to cheese.