What if you could have a soup that’s as rich, hearty, and comforting as a creamy chowder, as satisfying as a classic chicken noodle, but is secretly loaded with protein to keep you full and energized for hours? This incredible, one-pot Creamy Protein Soup is that delicious, healthy, and easy answer you’ve been looking for.
This isn’t just a recipe; it’s the perfect intersection of comforting and wholesome. We create a savory, Southwestern-inspired broth packed with tender chicken, sweet corn, and plump, cheese-filled tortellini. But the real magic is the secret ingredient that creates the luxurious, creamy texture: blended cottage cheese! It’s a brilliant, healthy hack that adds a massive boost of protein and makes the soup unbelievably rich and satisfying, without a drop of heavy cream.
Table of Contents
Table of Contents
Recipe Overview: The Ultimate Healthy Comfort Food
What makes this Creamy Protein Soup a weeknight superstar is its perfect combination of smart shortcuts, wholesome ingredients, and incredible, satisfying flavor. The entire, soul-warming soup comes together in about 30 minutes in a single pot. It’s a complete and balanced meal, packed with protein, carbs, and vegetables. It’s the kind of cozy, easy, and nourishing meal that is perfect for a busy day.
| Metric | Time / Level |
| Total Time | 30 minutes |
| Active Prep Time | 10 minutes |
| Difficulty Level | Easy |
| Servings | 6-8 |
The Essential Ingredients for This Nourishing Soup
This recipe uses a handful of smart shortcuts and fresh, flavorful ingredients to create a truly spectacular soup.
- The Creamy Protein Secret (Blended Cottage Cheese): This is the genius hack that makes this soup so special!
- Why it Works: When you blend cottage cheese in a blender, the curds completely disappear, creating an incredibly smooth, thick, and creamy liquid that has the texture of heavy cream. It adds a massive boost of protein and a subtle tang that beautifully enriches the soup broth without the high fat content of cream.
- The Hearty Fillers: These are what make the soup a complete meal.
- Cooked Chicken Breast: Using pre-cooked chicken, like the meat from a store-bought rotisserie chicken, is a fantastic time-saver that also adds a deep, roasted flavor.
- Refrigerated Cheese Tortellini: This is the ultimate smart shortcut! Using fresh, refrigerated cheese tortellini adds tender pasta and a cheesy filling to the soup all at once, and it cooks in just a few minutes.
- The Flavor Base: This is where the savory, smoky flavor comes from.
- Aromatics & Spices: A classic base of bell peppers, onions, and garlic is kicked up with a warm, smoky blend of chili powder, cumin, and cayenne.
- Fire-Roasted Tomatoes: Using a can of fire-roasted diced tomatoes is a simple trick that adds an incredible, smoky depth of flavor that you can’t get from regular diced tomatoes.
Step-by-Step to the Perfect Creamy Protein Soup
Follow these simple, detailed steps to create this deeply comforting and satisfying one-pot meal.
Step 1: Sauté the Veggies and Bloom the Spices
In a large Dutch oven or soup pot, heat the 1 tablespoon of avocado oil over medium-high heat. Add the diced bell peppers, diced onions, and minced garlic. Sauté, stirring, until the onions begin to soften and become translucent.
Sprinkle the chili powder, cumin, cayenne, and salt over the vegetables. Stir everything together well and continue to sauté for another 2 to 3 minutes.
Pro Tip: This step, known as “blooming” the spices, toasts them in the hot oil. This is a crucial technique that awakens their essential oils and makes their flavor much deeper and more fragrant in the finished soup.
Step 2: Simmer the Soup Base
Add the frozen corn and the entire can of undrained fire-roasted tomatoes to the pot. Stir everything together.
Pour in the 6 cups of chicken broth and add the 2 cups of diced, cooked chicken. Allow the soup to come to a low boil.
Once it’s bubbling, let the soup cook and simmer for about 5 minutes for the flavors to begin to meld.
While the soup is simmering, prepare your creamy base. Add the 1 1/2 cups of cottage cheese to a blender and blend until it is completely smooth and creamy. Set this aside.
Step 3: The Secret to Creaminess – Tempering the Cottage Cheese
This is the most important step for a perfectly smooth, creamy, non-curdled soup!
First, add 1/4 to 1/3 of a cup of the hot broth from the soup pot to your bowl of blended cottage cheese. Whisk it vigorously and immediately.
Pro Tip (Why We Temper): This process, called “tempering,” gently and gradually raises the temperature of the cold cottage cheese. If you were to dump the cold cottage cheese directly into the pot of very hot soup, the dairy proteins could “shock” and curdle, resulting in a grainy texture. Tempering guarantees a perfectly smooth result.
Now, while stirring the soup constantly, slowly pour the tempered cottage cheese mixture into the soup pot. Continue stirring until the cottage cheese is incorporated completely and the soup has turned a beautiful, creamy color.
Step 4: Cook the Tortellini and Serve
Add the refrigerated cheese tortellini to the simmering soup. Let the tortellini cook for about 5 minutes, or according to the package directions, until they are tender and have puffed up slightly.
Ladle the hot, steaming soup into large, cozy bowls. Serve immediately, with a squeeze of fresh lime juice and a sprinkle of shredded cheese on top, if desired.
The Best 30-Minute Creamy Protein Soup (with Tortellini!)
A hearty and creamy high-protein soup featuring chicken, cheese tortellini, and a unique cottage cheese base. The soup starts with sautéed bell peppers and onions seasoned with chili powder and cumin. A savory broth is created with fire-roasted tomatoes and chicken stock, then enriched with cooked chicken and corn. The creaminess comes from blended cottage cheese that is tempered and whisked into the soup. Refrigerated cheese tortellini is cooked directly in the finished soup for a quick, one-pot meal.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 6–8 servings 1x
- Category: Soup
- Method: Sautéing, Simmering
- Cuisine: Fusion
Ingredients
- 1 Tablespoon avocado oil
- 2 medium bell peppers, diced (about 2 cups)
- 1 cup diced onion
- 1 Tablespoon minced garlic
- 1 Tablespoon chili powder
- 1 teaspoon cumin
- 1/4 teaspoon cayenne
- 2 teaspoons salt
- 12 ounces frozen corn
- 1 (14.5-ounce) can diced fire-roasted tomatoes, not drained
- 6 cups chicken broth
- 2 cups diced cooked chicken breast
- 1 1/2 cups cottage cheese, blended
- 18 ounces refrigerated cheese tortellini
- Lime juice and shredded cheese for serving (optional)
Instructions
- In a large Dutch oven, heat the avocado oil over medium-high heat. Add the diced peppers, onions, and garlic, and sauté until the onions begin to soften.
- Sprinkle in the chili powder, cumin, cayenne, and salt. Stir well and sauté for another 2-3 minutes until fragrant.
- Add the frozen corn and the can of fire-roasted tomatoes (with juices). Stir well.
- Pour in the chicken broth and the diced cooked chicken. Allow the soup to come to a low boil.
- Let the soup cook for 5 minutes.
- Temper the Cottage Cheese: Place the blended cottage cheese in a bowl. Add 1/4 to 1/3 cup of the hot broth from the soup to the cottage cheese and whisk vigorously.
- Slowly pour the tempered cottage cheese mixture back into the soup, stirring constantly until it is fully incorporated.
- Add the refrigerated tortellini to the soup and allow it to cook for about 5 minutes, or until tender.
- Serve hot with a squeeze of lime juice and a sprinkle of shredded cheese, if desired.
Notes
- This is a one-pot meal, making for easy cooking and cleanup.
- Using pre-cooked chicken and refrigerated tortellini helps this meal come together quickly.
- The key technique for the creamy base is to blend the cottage cheese until smooth and then temper it with hot broth before adding it to the pot. This prevents the cottage cheese from curdling and ensures a smooth texture.
Nutrition
- Serving Size: 1/6 of recipe
- Calories: 450-550
- Sugar: 10-15 g
- Sodium: 1300-1600 mg
- Fat: 15-20 g
- Saturated Fat: 6-9 g
- Trans Fat: 0 g
- Carbohydrates: 45-55 g
- Fiber: 8-10 g
- Protein: 30-40 g
- Cholesterol: 80-100 mg
Storage and Make-Ahead Tips
This creamy soup is a fantastic meal-prep option, but it’s important to keep the pasta in mind.
- Make-Ahead: You can prepare the entire soup base (without the tortellini) up to 3 days in advance and store it in the refrigerator. When you are ready to eat, simply bring the soup to a simmer on the stovetop and then cook a fresh batch of tortellini directly in the soup.
- Storage: Store any leftover soup in an airtight container in the refrigerator for up to 4 days.
- The Noodle Note: Be aware that the tortellini will continue to absorb the creamy broth as it sits, and your leftovers will be much thicker, more like a stew. It will still be delicious!
- Reheating: Reheat the soup gently in a saucepan over low heat, stirring occasionally. You may want to add a splash of chicken broth or milk to loosen the soup to your desired consistency.
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Creative Recipe Variations
This hearty and healthy soup is a wonderful base for your own creative and delicious twists.
- Use a Different Protein: If you’re not in the mood for chicken, you can easily swap it for 1 pound of browned and crumbled Italian sausage or ground turkey. For a fantastic vegetarian version, you can omit the chicken and add one 15-ounce can of drained and rinsed black beans.
- Make it Extra Spicy: If you love a good kick of heat, you can add one finely diced jalapeño to the pot to sauté along with the bell peppers and onions. You can also increase the amount of cayenne pepper or add a few dashes of your favorite hot sauce.
- Use a Different Pasta or Grain: If you don’t have tortellini on hand, this soup is also delicious with another small pasta shape, like ditalini, small shells, or orzo. For an even healthier, gluten-free option, you could even stir in a cup of pre-cooked quinoa.
Enjoy The Ultimate Healthy Comfort Food!
You’ve just created a truly special one-pot meal that is the perfect combination of a hearty, comforting soup and a healthy, protein-packed dinner. This Creamy Protein Soup is a symphony of savory, smoky, and creamy flavors that is guaranteed to become a new staple in your recipe rotation. It’s a delicious and satisfying way to nourish your body and warm your soul.
We hope you enjoy every last, creamy, and delicious spoonful!
If you enjoyed making this recipe, please leave a comment below or share it with a friend who loves a good, hearty soup!
Frequently Asked Questions (FAQs)
Q1: Why do you need to temper the cottage cheese before adding it to the soup?
Tempering is a crucial step when adding any cold dairy (like milk, cream, sour cream, or cottage cheese) to a very hot liquid. By whisking a small amount of the hot broth into the blended cottage cheese first, you are gently and gradually raising its temperature. This prevents the dairy proteins from seizing up or “shocking” when they hit the hot soup, which is what can cause a sauce to curdle or become grainy. It’s a simple, foolproof step for a perfectly smooth result.
Q2: Can you actually taste the cottage cheese in the finished soup?
No, not at all! Once the cottage cheese is blended until it is completely smooth, its signature curds and texture disappear entirely. When it’s stirred into the flavorful, spiced soup base, it simply adds a wonderful, rich creaminess and a very subtle tang, similar to what you would get from using heavy cream or sour cream, but with a massive boost of protein.
Q3: Can I make this soup in a slow cooker?
Yes, this is a great recipe to adapt for the slow cooker! You should still follow the first step of sautéing the vegetables and blooming the spices on the stovetop first, as this builds a crucial layer of flavor. Then, transfer the sautéed vegetables to your slow cooker and add the corn, tomatoes, broth, and chicken. Cook on Low for 4-6 hours or on High for 2-3 hours. Then, stir in the tempered cottage cheese and the uncooked tortellini during the last 15-20 minutes of cooking on the High setting.
Q4: What is the best way to store soup that has pasta in it?
Pasta is like a little sponge, and it will continue to absorb the liquid in your soup as it sits in the refrigerator, making the pasta very soft and the soup much thicker. While the leftovers of this soup are still delicious, if you are making it specifically for meal prep and want the best texture, the ideal method is to store the soup base and the cooked tortellini in separate containers. Then, you can simply combine them in your bowl when you reheat them.
Q5: Can I use fresh corn instead of frozen?
Yes, absolutely! If you have fresh, sweet summer corn, it would be a fantastic addition. You will need about 1 1/2 to 2 cups of fresh corn kernels (from about 2-3 ears of corn). You can add them to the pot at the same time you would add the frozen corn.