What if I told you that you could have the creamiest, coziest, and most satisfying PUMPKIN soup ever, with a hidden boost of protein, and it didn’t require cream, flour, or even a roux?! Sounds wild, right?! But this recipe does it. And it does it beautifully.
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This Pumpkin Cottage Cheese Soup has a silky, rich texture thanks to blended cottage cheese (YES, cottage cheese!). It melts right into the spiced pumpkin base and gives the soup that café-style creaminess without adding a ton of fat or calories.
We love how easy it is too. Just sauté, simmer, blend, and serve. No roasting whole pumpkins, no long simmering times. And the toppings? A swirl of chili oil, toasted pepitas, and fresh thyme take it over the top.
Perfect for chilly nights, meal prep, or a light dinner with crusty bread. TRY it once, and we think you’ll be making this high-protein twist on pumpkin soup all season long…
Helpful Tips & Variations
- Use canned pumpkin for ease. No shame in the shortcut game! Canned pumpkin purée works perfectly here and saves loads of time.
- Blend it smooth. For that velvety café-style texture, use an immersion blender or high-speed blender. Just be sure to COOL the soup slightly if transferring to a standing blender.
- Choose full-fat cottage cheese for extra creaminess. Low-fat will work, but full-fat gives a richer texture and flavor.
- Add a touch of sweetness. A spoonful of maple syrup or honey balances the savory spices and makes the pumpkin flavor pop.
- Spice it up. Want some heat? Add a pinch of cayenne or swirl in chili oil before serving. Harissa ALSO works beautifully!
- Make it dairy-free. Sub the cottage cheese with a vegan alternative like silken tofu or a scoop of blended cashew cream.
- Garnish like you mean it. Toasted pumpkin seeds, a swirl of chili oil or maple yogurt, fresh thyme, or even crispy sage make this soup feel extra special…
- Meal prep-friendly. This soup keeps well in the fridge for up to 4 days, just give it a quick stir when reheating.
Ingredients
- 1 tablespoon olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1½ cups pumpkin purée (canned or homemade)
- 1½ teaspoons smoked paprika
- ½ teaspoon ground cumin
- Pinch of nutmeg
- 1½ cups low-sodium vegetable broth (or chicken broth)
- ¾ cup cottage cheese (full-fat or low-fat)
- 1 tablespoon maple syrup or honey (optional, for balance)
- Salt and pepper, to taste
For garnish (optional):
- Pumpkin seeds (pepitas)
- Swirl of chili oil or maple yogurt
- Fresh thyme or sage
- Sprinkle of paprika or chili flakes
How to Make Creamy Pumpkin Cottage Cheese Soup
- Sauté the base. Heat olive oil in a medium pot over medium heat. Add chopped onion and cook for 4–5 minutes, until softened. Stir in the garlic and cook for 30 seconds more.
- Add pumpkin and spices. Stir in the pumpkin purée, smoked paprika, cumin, nutmeg, salt, and pepper. Let it cook for 1–2 minutes to bring out the flavor.
- Simmer with broth. Pour in the broth and stir well. Bring to a gentle simmer and cook for 5–7 minutes to let the flavors develop.
- Blend with cottage cheese. Turn off the heat and add cottage cheese and maple syrup (if using). Use an immersion blender to blend until completely smooth. If using a regular blender, let the SOUP cool slightly before blending in batches!
- Adjust and serve. Taste and adjust seasoning as needed. If it’s too thick, add a splash of broth or water. Ladle into bowls and top with your favorite garnishes: pepitas, herbs, a swirl of chili oil, or a spoonful of maple yogurt.
Storage Tips
- Refrigerate leftovers: Store cooled soup in an airtight container in the fridge for up to 4 days. The flavors deepen over time, making it even better the next day.
- Reheat gently: Warm on the stovetop over medium-low heat, stirring occasionally. Add a splash of broth or water if it thickens too much in the fridge.
- Freezer-friendly (with a tip): This soup freezes well for up to 2 months, but for the creamiest texture, blend in the cottage cheese after thawing and reheating (NOT before freezing). Otherwise, the dairy might separate…
- Great for meal prep: Portion into jars or containers for easy grab-and-reheat lunches during the week!
This pumpkin cottage cheese soup is creamy, filling, and the kind of recipe that feels fancy, but couldn’t be EASIER to throw together. It’s a total weeknight win that tastes like fall in a bowl!
Creamy Pumpkin Cottage Cheese Soup
Ingredients
- 1 tablespoon olive oil
- 1 small onion chopped
- 2 cloves garlic minced
- 1½ cups pumpkin purée canned or homemade
- 1½ teaspoons smoked paprika
- ½ teaspoon ground cumin
- Pinch of nutmeg
- 1½ cups low-sodium vegetable broth or chicken broth
- ¾ cup cottage cheese full-fat or low-fat
- 1 tablespoon maple syrup or honey optional
- Salt and pepper to taste
- Pumpkin seeds pepitas
- Swirl of chili oil or maple yogurt
- Fresh thyme or sage
- Sprinkle of paprika or chili flakes
Instructions
- Heat olive oil in a medium pot over medium heat. Add chopped onion and sauté for 4–5 minutes, until softened. Stir in garlic and cook for 30 seconds.
- Add pumpkin purée, smoked paprika, cumin, nutmeg, salt, and pepper. Stir and cook for 1–2 minutes.
- Pour in the broth and bring to a gentle simmer. Cook for 5–7 minutes to allow the flavors to blend.
- Turn off heat and stir in cottage cheese and maple syrup (if using). Blend with an immersion blender until smooth, or carefully transfer to a blender in batches.
- Taste and adjust seasoning. Add more broth if the soup is too thick.
- Ladle into bowls and garnish with chili oil, pumpkin seeds, herbs, or maple yogurt.
Notes
- Use full-fat cottage cheese for a creamier result.
- To make it dairy-free, swap cottage cheese for blended silken tofu or cashew cream.
- For a spicier version, add cayenne or serve with chili oil.
- This soup can be stored in the fridge for up to 4 days, or frozen for up to 2 months (add cottage cheese after reheating for best texture).
If you try it, leave a comment below, we’d LOVE to know how it turned out for you. Did you go with chili oil? Maple yogurt? Add a little heat?
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