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High Protein Cauliflower Soup - Creamy, Comforting, and Satisfying

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1 large head of cauliflower (about 2 to 2.5 pounds), cut into florets
  • 1 medium yellow onion, diced
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil or avocado oil
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon smoked paprika (optional, for depth)
  • 1/4 teaspoon red pepper flakes (optional, for heat)
  • 4 cups low-sodium chicken or vegetable broth
  • 1 (15-ounce) can white beans (cannellini or Great Northern), drained and rinsed
  • 3/4 cup plain Greek yogurt (2% or 5%) or 1 cup cottage cheese
  • 1 tablespoon lemon juice
  • Fresh herbs for garnish (chives, parsley, or dill)
  • Optional toppings: grated Parmesan, toasted pumpkin seeds, crispy chickpeas, chili oil

Method
 

  1. Sauté the aromatics: Heat the oil in a large pot over medium heat. Add the onion and a pinch of salt. Cook for 5–6 minutes until soft and lightly golden. Stir in the garlic, smoked paprika, and red pepper flakes. Cook 30 seconds, just until fragrant.
  2. Add cauliflower and beans: Toss in the cauliflower florets and the rinsed white beans. Season with 1 teaspoon salt and the black pepper. Stir to coat with the aromatics.
  3. Pour in the broth: Add the broth and bring to a simmer. Reduce heat, cover, and cook for 12–15 minutes, until the cauliflower is very tender when pierced with a fork.
  4. Blend until silky: Turn off the heat. Using an immersion blender, blend until very smooth. If using a countertop blender, work in batches and vent the lid slightly. Blend until velvety.
  5. Add the protein boost: Stir in the Greek yogurt or cottage cheese. Blend again to fully incorporate and achieve a creamy consistency. If the soup seems too thick, add a splash of hot water or broth to loosen.
  6. Finish with brightness: Stir in the lemon juice. Taste and adjust seasoning with more salt and pepper as needed.
  7. Serve with toppings: Ladle into bowls. Finish with chopped herbs and any extras you like—Parmesan, pumpkin seeds, or a drizzle of chili oil add great texture and flavor.