High Protein Keto Pumpkin Soup

Creamy, cozy, and packed with protein, this high protein pumpkin soup with cottage cheese is the easiest low carb soup you’ll make this fall.
You get big flavor, smooth texture, and a boost of protein from blended cottage cheese. No simmering, no hassle, just real food, real fast.

This creamy cottage cheese pumpkin soup recipe is perfect for busy days, post-workout meals for a protein boost, or a quick microwave lunch.

Why You’ll Love This Recipe

• High protein and low carb
• Uses pantry ingredients like pumpkin puree and cottage cheese
• Creamy texture without heavy cream
• Ready in 5 minutes
• Microwave or stove-friendly

This keto high protein pumpkin soup is made for speed.
It’s a 5-minute microwave recipe that skips frying, simmering, and long ingredient lists on purpose.
You still get creamy texture, warm spices, and satisfying flavor, but with less effort and fewer carbs.
Perfect for post-workout meals, quick lunches, or when life’s just too much for stovetop soup. 

Ingredients

• pumpkin puree (Homemade Pumpkin Puree Recipe)
• full fat cottage cheese
• ground cinnamon
• ground nutmeg
• ground ginger
• Salt and black pepper to taste
• Optional: chicken broth or vegetable broth
• Optional toppings: pumpkin seeds, a dollop of sour cream, or a sprinkle of paprika

Instructions

• Toss the pumpkin puree, cottage cheese, broth (if using), and spices in a blender
• Blend until smooth and creamy
• Pour into a bowl and microwave until hot, about 1–3 minutes
• Or heat it in a pot over medium-low heat for 5 minutes
• Pour into bowls, top with your favorite garnish, and dig in

Expert Tips

• Use an immersion blender if you want to skip extra dishes
• Spice it up with cayenne or extra ginger for a warm kick
• Cottage cheese gives a rich, creamy texture without dairy overload
• Add a splash of coconut milk or bone broth for more depth
• Always check the salt before serving—some cottage cheese is salty already

Ingredient Swaps

• Swap cottage cheese with cream cheese or Greek yogurt
• Use vegetable broth for a vegetarian version
• Add curry powder or smoked paprika for depth
• Sub pumpkin puree with roasted butternut squash
• Use chicken stock instead of broth for a richer flavor

Storage Tips

• Store in an airtight container in the fridge for 3–4 days
• Reheat gently on stovetop or in microwave
• Freeze up to 3 months in freezer-safe containers
• Stir well after thawing before reheating

What to Serve With

• Keto Seed Crackers
• Coconut Flour Mug Bread
• Cottage Cheese Dinner Biscuits

Conclusion

This 5-minute high protein pumpkin soup is fall comfort food made keto.
Blended cottage cheese makes it creamy without heavy cream, and the spices bring all the cozy vibes.
Perfect for lunch, meal prep, or just something warm when you don’t want to think too hard.

Since 2019, I’ve been making keto comfort food that keeps it real. This one hits the spot.

More Keto Pumpkin Recipes to Try

• Keto Cottage Cheese Pumpkin Balls
• Keto Pumpkin Cheesecake
• Pumpkin Spice Blend
• Traditional Keto Pumpkin Soup
• Keto Pumpkin Bread
• Keto Pumpkin Cheesecake Bites

FAQ

Can I make this soup vegan?
Yes! Use a plant-based cottage cheese and vegetable broth.

Can I meal prep this?
Totally. It keeps in the fridge for 3–4 days and freezes beautifully.

What’s the best blender for this?
An immersion blender or bullet-style blender makes it fast and smooth.

Is it good for post-workout?
Yup! It’s high in protein, easy to digest, and super satisfying.