High Protein Potato Soup
A creamy potato soup that actually keeps you full, thanks to blended cottage cheese and diced ham. It comes together in about 40 minutes and tastes like pure comfort with none of the heavy cream.
Why This Potato Soup Works
Too many potato soups feel like a side dish with a few lonely potato chunks. Blending cottage cheese right into the broth gives this one a velvety body and a big jump in protein, so a bowl works as a complete meal.
The ham and Parmesan add a savory depth without weighing things down, and the texture lands somewhere between rustic and silky. It is the version I keep coming back to when I want something warm that won’t put me into a food coma.
Ingredients
- 3 tbsp olive oil: for sautéing
- 1 medium yellow onion, diced: about 1 cup
- 3 garlic cloves, minced
- 3 medium russet potatoes (1.5 lb), peeled and cut into 1/2-inch dice: about 3 cups diced
- 4 cups low-sodium chicken broth: or vegetable broth for a vegetarian version
- 1 tsp salt: plus more to taste
- 1/2 tsp black pepper
- 1 cup full-fat cottage cheese (4%): blends smooth and brings the protein
- 1 cup diced cooked ham: from a ham steak or leftover ham
- 1/2 cup grated Parmesan cheese: plus extra for serving
Variations / Substitutions
- Make it vegetarian: Use vegetable broth and swap the ham for 1 cup sautéed mushrooms or 1 can drained white beans.
- Turkey bacon: Dice and crisp 4 strips of turkey bacon, then stir in as the ham replacement.
- Greek yogurt: You can substitute 1 cup plain full-fat Greek yogurt for the cottage cheese, but the soup will be tangier and a bit thinner in body.
- Add greens: Stir in 2 cups fresh spinach a minute before serving and let it wilt.
For a chunkier potato soup without the blended creaminess, try my Rustic Loaded Baked Potato Soup.
How To Make High Protein Potato Soup
Step 1: Sauté the Aromatics and Potatoes
Heat the 3 tbsp olive oil in a large pot or dutch oven over medium heat. Add the diced onion and cook, stirring occasionally, for about 5 minutes until softened and just starting to turn translucent. Stir in the 3 minced garlic cloves and cook for 1 minute more, until fragrant.
Add the 3 cups diced potatoes, toss them with the onion and garlic, and let them cook for 2 minutes, just enough to take off the raw edge. The edges of the potatoes should look glossy and slightly softened.
Step 2: Simmer Until the Potatoes Are Tender
Pour in the 4 cups chicken broth, then add the 1 tsp salt and 1/2 tsp black pepper. Bring the liquid to a boil over high heat, then reduce the heat to a steady simmer. Cook uncovered for 15 to 20 minutes, until you can slide a fork through a potato cube with zero resistance.
The broth will look cloudy and golden from the potato starch, and a few potato edges will start to slump. If the liquid reduces too fast, add a splash of water or broth.
Step 3: Blend for Creaminess
Remove the pot from the heat. Use an immersion blender to blend roughly half of the soup right in the pot. You want enough whole potato pieces left for body, with the rest turning smooth and creamy. If you don’t have an immersion blender, transfer about 1 1/2 cups of the solids to a countertop blender with a ladleful of broth, blend until smooth, then pour it back in.
The soup thickens noticeably as soon as you blend. You’ll see streaks of creamy potato weaving through the pot.
Step 4: Stir in the Protein Boost
Set the pot back over low heat, just warm enough to heat through without ever bubbling. Stir in the 1 cup cottage cheese, 1 cup diced ham, and 1/2 cup Parmesan. Keep the soup moving gently for 2 to 3 minutes, until the cottage cheese melts into the broth and the ham is warmed through.
Do not let the soup boil once the dairy is in, or the cottage cheese can break and leave a slightly grainy texture. It should look creamy and uniform, with flecks of ham and tiny bits of Parmesan.
Step 5: Ladle and Serve
Ladle the soup into bowls while it’s piping hot. Top each serving with a little extra diced ham, a shower of Parmesan, and a crack of black pepper. Serve right away with crusty bread on the side.
Tips for the Smoothest Soup
- Blend only half: Leaving some potato chunks intact gives the soup a hearty, rustic feel. A fully blended soup becomes thin, more like a purée.
- Use full-fat cottage cheese: 4% milkfat blends the creamiest and adds the most richness without separating. Low-fat versions can turn a little watery.
- Warm the ham first: If your ham is cold from the fridge, microwave it for 30 seconds before stirring it in so the soup stays hot.
- Hold the boil: After adding the cottage cheese and Parmesan, keep the heat low. A rolling boil will separate the dairy and leave a gritty texture.
Scale the recipe up easily for a crowd:
| Servings | Olive Oil | Onion | Potatoes | Broth | Cottage Cheese | Ham | Parmesan |
|---|---|---|---|---|---|---|---|
| 4 | 3 tbsp | 1 medium | 3 cups diced | 4 cups | 1 cup | 1 cup | 1/2 cup |
| 8 | 6 tbsp | 2 medium | 6 cups diced | 8 cups | 2 cups | 2 cups | 1 cup |
Storing Leftover Soup
Refrigerate the soup in a sealed container for up to 4 days. It will thicken as it sits, so reheat it gently over low heat on the stovetop with a splash of broth or water to loosen it. Stir often and never let it boil.
What To Serve With High Protein Potato Soup
A thick slice of sourdough with salted butter is perfect for dipping and adds a chewy contrast to the creamy soup. For something lighter, an arugula salad dressed with lemon vinaigrette cuts through the richness and brings a bright, peppery bite.
Frequently Asked Questions
Can I use Greek yogurt instead of cottage cheese?
Yes, but the soup will be tangier and a bit thinner. Warm it gently and do not boil.
Can I make this soup ahead of time?
Absolutely. The flavors meld even more overnight. Reheat low and slow, stirring in a little broth as needed.
Can I freeze this soup?
Freezing is not recommended. The potatoes turn grainy and the dairy can separate when thawed and reheated.
Is this soup gluten-free?
As written, yes. All the ingredients are naturally gluten-free, just double check your ham brand if you are sensitive to fillers.
High Protein Potato Soup Recipe
Ingredients
Method
- Heat the olive oil in a large pot over medium heat. Add the onion and cook, stirring, for 5 minutes until soft. Add garlic and cook 1 minute.
- Add diced potatoes and cook 2 minutes. Pour in broth, salt, and pepper. Bring to a boil, then reduce to a simmer. Cook 15-20 minutes until potatoes are fork-tender.
- Remove from heat. Blend about half the soup with an immersion blender until creamy with some chunks remaining.
- Return pot to low heat. Stir in cottage cheese, ham, and Parmesan. Warm through for 2-3 minutes, do not boil.
- Ladle into bowls, top with extra ham and Parmesan, and serve hot.
Notes
