This Cottage Cheese Pumpkin Soup is creamy, cozy, and surprisingly light.
It’s got the fall flavors you crave — with a protein boost from blended cottage cheese.
Smooth, rich, and spiced just right, it’s one of those recipes that tastes like you worked way harder than you did.
Why I Love This Recipe
I made this on a chilly Sunday when I was craving comfort but also wanted something nourishing. The cottage cheese adds body and protein without tasting cheesy. Now it’s a go-to anytime I’ve got leftover canned pumpkin.
- Creamy texture with no heavy cream
- High in protein from the cottage cheese
- Warms you up without weighing you down
- Uses pantry staples — ready in 20 minutes
- Blends up silky smooth every time
What You’ll Need
- 1 tablespoon olive oil
- ½ yellow onion, diced
- 2 garlic cloves, minced
- 1½ cups canned pumpkin puree
- 1 cup low-sodium vegetable broth
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon ground cinnamon
- ¼ teaspoon smoked paprika (optional but good)
- ¾ cup low-fat cottage cheese
- Optional toppings: plain Greek yogurt, pumpkin seeds, fresh thyme, cracked pepper
Pro Tips
- Use pumpkin puree, not pumpkin pie filling (they’re not the same!)
- Blending the soup makes it super creamy — even with low-fat cottage cheese
- Add more broth if you want a thinner soup
- Heat gently after blending to keep it silky
- Great for meal prep — flavors deepen overnight
Tools You’ll Need
- Medium saucepan or soup pot
- Wooden spoon or silicone spatula
- Blender or immersion blender
- Ladle
- Measuring cups and spoons
- Serving bowls
Substitutions and Variations
- Use butternut squash or roasted sweet potato instead of pumpkin
- Swap cottage cheese for plain Greek yogurt or soft tofu
- Add a pinch of nutmeg or cayenne for more depth
- Blend in cooked white beans for extra fiber
Make Ahead Tips
You can make the full soup ahead and refrigerate it for up to 4 days. Reheat gently on the stove or microwave. It also freezes well for up to 2 months — just blend again after thawing for best texture.
Step-by-Step Instructions
Step 1: Sauté Onion and Garlic
Heat 1 tablespoon olive oil in a saucepan over medium heat. Add ½ diced yellow onion and sauté for 3–4 minutes until soft. Stir in 2 minced garlic cloves and cook for another 30 seconds.
Step 2: Add Pumpkin and Spices
Add 1½ cups pumpkin puree, 1 cup vegetable broth, ¼ teaspoon salt, ¼ teaspoon pepper, ½ teaspoon cinnamon, and ¼ teaspoon smoked paprika. Stir well and bring to a gentle simmer.
Step 3: Blend with Cottage Cheese
Carefully transfer the soup mixture to a blender. Add ¾ cup low-fat cottage cheese. Blend until completely smooth and creamy.
Step 4: Reheat and Serve
Pour the blended soup back into the pot and warm over low heat for 2–3 minutes until hot. Taste and adjust seasoning if needed.
Step 5: Garnish and Enjoy
Ladle soup into bowls. Top with a dollop of Greek yogurt, pumpkin seeds, cracked pepper, or fresh thyme if you like. Serve warm.
Leftovers and Storage
Store leftover soup in an airtight container in the fridge for up to 4 days. Reheat on the stove over low heat, or microwave in 30-second intervals. It also freezes well for up to 2 months.
How Many Servings & Time
Makes 2 bowls
Prep time: 5 minutes
Cook time: 15 minutes
Total time: 20 minutes
Macros Information (Per Serving – Approximate)
- Calories: 210
- Protein: 12g
- Carbs: 18g
- Fat: 11g
- Fiber: 4g
- Sugar: 6g
Why This Recipe Works (Quick Science)
Cottage cheese brings protein and creaminess without heavy cream. When blended, it becomes completely smooth and helps emulsify the soup. Pumpkin’s natural starch thickens the base, and the spices balance sweet and savory flavors.
Common Mistakes
- Using pumpkin pie filling — way too sweet and spiced
- Not blending long enough — the cottage cheese needs time to smooth out
- Overheating after blending — can make the soup grainy
- Skipping salt — it really wakes up the pumpkin flavor
What to Serve With
- Toasted sourdough or crusty bread
- Grilled cheese sandwich
- Roasted chickpeas or croutons for crunch
- Fall salad with apples and walnuts
- A drizzle of chili oil if you like heat
FAQ
Can I use fresh pumpkin?
Yes, just roast and puree it first. Make sure it’s soft and smooth.
Is this soup freezer-friendly?
Absolutely. Blend it first, freeze in portions, then reheat gently.
Can I use full-fat cottage cheese?
Yes, it’ll make it even creamier!
What if I don’t have a blender?
An immersion blender works great. Or mash the cottage cheese separately and whisk it in, though it won’t be as smooth.