Satisfy your comfort food cravings while chipping away at your protein goals with this Cheesy High-Protein Potato Soup. With a silky texture, rich cheesy flavor, and 22 grams of protein per serving, it’s an all-star weeknight dinner or cozy Sunday supper. Potato soup fans will swoon—never guessing it’s secretly packed with so much goodness.
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Table of Contents
I may not reach for potato soup first, but this one won over everyone around me while I was developing it. Friends, family, and repeat taste-testers all raved about the creamy texture and cozy, cheesy flavor—one even called it the best thing I’ve ever made for her (and I've made a lot).
This soup is everything people love about classic potato soup: rich, comforting, and satisfying, with the added bonus of being packed with protein. It’s the kind of recipe that quietly becomes a regular in the dinner rotation. It’s classic comfort food with a smart, protein-packed upgrade—and it might just surprise you, too.
For more surprisingly better-for-you potato recipes, check out my Air Fryer Smashed Potatoes, Dairy-Free Mashed Potatoes, and Crispy Baked Hash Browns.
Why You'll Love this Healthy Potato Soup Recipe
In summary, it checks all the boxes: cozy, satisfying, and surprisingly wholesome. It tastes just like classic restaurant-style potato soup, just with a few smart upgrades:
- Flavor and Nutrition in One—Just because it has 22 grams of protein doesn’t mean it tastes chalky, dull, or lifeless. Quite the opposite: cottage cheese adds richness, creaminess, and savory depth. I’m not sure I’ll ever make potato soup without it again.
- Simple Homecooked Comfort—While there are a few steps (all illustrated below), none of them are complicated. This recipe is approachable, forgiving, and great for even newer cooks.
- Filling and Family-Friendly—I always count it as a win when my toddler exclaims “yum!” about anything with veggies in it (IYKYK), and this soup is definitely one of those wins. It’s hearty enough to be a full meal and mild enough for everyone at the table to enjoy.
Ingredients and Substitutions
Russet Potatoes — Russets give this soup that classic baked-potato flavor and light, starchy texture that makes it extra cozy. You can swap in Yukon gold potatoes for a more buttery, less starchy result, but I personally love russets here.
Unsalted Butter — Just 1 tablespoon is all you need to sauté the onion and build the soup’s flavor base. Using unsalted butter lets you control the seasoning as the soup cooks.
Aromatics — Onion adds natural sweetness and depth as it softens, while garlic brings savory flavor to the soup. If you love garlic, feel free to add an extra clove or two for a bolder bite.
All-Purpose Flour — Helps thicken the soup and creates super creamy potato soup. To make it gluten-free, a 1-to-1 gluten-free flour works just as well.
Low-Sodium Chicken Broth — Forms the base of the soup while keeping salt levels in check. You can swap up to half of it for chicken bone broth to boost the protein.
Chicken Better Than Bouillon — Adds concentrated, savory flavor that makes the soup taste slow-simmered and rich without extra work. Measure out 2 teaspoons.
Salt and Pepper — Fine sea salt enhances all the flavors in the soup, while black pepper adds gentle warmth to balance the rich creaminess. Start with the listed amount and adjust to taste before serving.
Milk (2% or Low-Fat) — Keeps the soup creamy without being too heavy while adding a bit of extra protein. Whole milk works too if that’s what you have on hand.
Cottage Cheese (Whole Milk or 2%) — The secret ingredient for ultra-creamy texture and a major protein boost. 2% or full fat cottage cheese blends smoothly and adds richness without weighing the soup down.
Half-and-Half — Adds extra creaminess and body while still keeping things on the lighter side. You can swap in heavy cream for a richer soup, but it will be noticeably heavier—totally a personal preference.
Sharp Cheddar Cheese — Provides that classic cheesy potato soup flavor. Freshly shredded cheese melts more smoothly, but preshredded works too. If shredding, be sure to pack it firmly into the measuring cup for the best flavor. If you're not feeling sharp cheddar, swap white cheddar, Monterey Jack, or a shredded Mexican cheese blend.
Chives or Parsley — A fresh, bright finish that balances the richness of the soup and adds a pop of color right before serving.
How to Make High-Protein Potato Soup
The secret to this soup’s ultra-creamy texture is a hearty scoop of cottage cheese, just the right amount of cheddar, and some anyone-can-do-it simmering and blending. Here’s how to bring it all together.
For the complete recipe and measurements, scroll to the recipe card at the bottom of this post.
Step 1: Place the cubed potatoes in a colander and rinse well with cold water. Drain and set aside.
Step 2: Melt the butter in a large pot over medium heat. Add the onion and saute for 5-6 minutes or until softened.
Step 3: Add the garlic and cook for 1 minute or until fragrant.
Step 4: Add the flour and cook, stirring constantly, for 2-3 minutes or until golden and nutty, scraping up any browned bits from the bottom of the pot.
Step 5: Stir in the chicken broth, bouillon, drained potatoes, sea salt, and black pepper.
Step 6: Bring to a boil over medium-high heat, then reduce to medium and simmer with the lid ajar for 13-16 minutes, or until the potatoes are fork-tender.
Step 7: Add the milk, cottage cheese, and half-and-half to a blender and blend until smooth. Turn off the heat and stir the cottage cheese mixture into the soup.
Step 8: Very carefully add all or part of the soup (I prefer about ⅔) to the blender and blend until smooth. If blending all of the soup, you will probably need to blend in batches. Return the potato soup to the pan over low heat. If adding to the remaining unblended potatoes, stir well until combined.
Step 9: Stir in the cheddar cheese and cook for 3-5 minutes, or until melted.
Step 10: Season to taste with salt and pepper and serve hot, garnished with shredded cheese and chopped chives or parsley.
Dietary Adaptations & Recipe Variations
Think of this potato soup with cottage cheese as a versatile base recipe you can adapt to your diet, cravings, or what you have on hand. A few twists to try:
- Vegetarian—Swap the chicken broth and bouillon for vegetable broth and vegetable bouillon. You’ll still get plenty of savory, comforting flavor without any meat.
- Gluten-Free—Use a 1-to-1 gluten-free flour in place of the all-purpose flour.
- Protein Pump-Up—For an extra protein boost, replace up to half of the chicken broth with chicken bone broth, or blend ½ cup unflavored collagen peptides right into the cottage cheese mixture. Easy upgrade, same cozy vibes.
- Extra Cheesy—Stir in up to an additional ½ cup of shredded cheddar for these "extra comfort required" days.
- Make it Loaded—Finish each bowl with crispy bacon, black olives, sour cream or plain Greek yogurt, extra cheese, or any of your favorite potato toppings. It’s a fun way to let everyone customize their soup—perfect for family dinners or casual hosting.
Chelsea's Recipe Pro-Tips
- Rinse the potatoes before cooking. Giving the cubed potatoes a quick rinse removes excess surface starch, helping keep the soup light and creamy rather than thick or gluey.
- Stir the soup occasionally as it simmers. Potatoes like to settle at the bottom of the pot, so a quick stir now and then prevents sticking and ensures even cooking.
- Blender alternatives. Don't have a regular blender? No worries—you can also mash the potatoes in the soup with a potato masher or use an immersion blender.
- Scrape up the browned bits after adding the flour. Don’t be afraid to put a little elbow grease into this step—those golden bits stuck to the bottom of the pot add tons of savory, slow-cooked flavor to the soup.
- Blend all or part of the soup depending on your texture preference. Blending everything gives you a silky-smooth finish, while blending about two-thirds leaves some cozy potato chunks behind. Both are delicious—it’s just a matter of preference.
- Use whole or 2% cottage cheese for the best results. These blend up smooth and creamy while boosting protein and richness without the need for heavy cream.
- Freshly shred and tightly measure the cheese. Freshly shredded cheese melts more smoothly into the soup. If shredding your own, firmly pack it into the measuring cup so you don’t short yourself on flavor.
Serving Suggestions
This healthy potato soup is hearty enough to stand on its own, but it also pairs beautifully with simple sides to make a complete meal—such as garlic bread, soft dinner rolls, or crusty bread for dipping. A simple green salad or roasted broccoli on the side balances the richness. For loaded baked potato soup bowls, top with extra shredded cheese, chopped chives, or crispy bacon or turkey bacon, and let everyone customize their own.
Looking for more high-protein comfort food recipes? Check out my High-Protein Mac and Cheese and High-Protein Banana Bread.
Storage Directions
- Refrigerating: Store leftovers in an airtight container in the fridge for up to 5 days.
- Freezing: Once cooled, transfer to a freezer-safe container and store in the freezer for up to 3 months. Defrost overnight in the fridge until thawed.
- Reheating: Warm the soup on the stovetop over medium-low or in the microwave on gentle heat until hot.
Save this Recipe for Later on Pinterest
More Healthy Soup Recipes
- Chicken Miso Soup
- Creamy Chicken Noodle Soup
- Kabocha Squash Soup
- Instant Pot Bean Soup
- Italian Lentil Soup
If you liked and made this High-Protein Potato Soup Recipe, don't forget to rate it and let me know how you liked it in the comments. I always love hearing from you!
Recipe Card
Cheesy High-Protein Potato Soup
Ingredients
- 2 ½ lbs russet potatoes peeled and cubed (about 3 large potatoes)
- 1 tablespoon unsalted butter
- 1 medium onion chopped
- 3-4 cloves garlic minced
- ¼ cup all-purpose flour
- 5 cups low-sodium chicken broth
- 2 teaspoons chicken Better than Bouillon paste
- 1 teaspoon fine sea salt plus more to taste
- 1 teaspoon ground black pepper plus more to taste
- 1 ½ cups milk 2% or low-fat
- 1 ½ cups cottage cheese whole milk or 2%
- ½ cup half-and-half
- 1 cup shredded sharp cheddar cheese plus more to garnish
- ¼ cup chopped chives or parsley
Instructions
- Place the cubed potatoes in a colander and rinse well with cold water. Drain and set aside.
- Melt the butter in a large pot over medium heat. Add the onion and saute for 5-6 minutes or until softened.
- Add the garlic and cook for 1 minute or until fragrant.
- Add the flour and cook, stirring constantly, for 2-3 minutes or until golden and nutty, scraping up any browned bits from the bottom of the pot.
- Stir in the chicken broth, bouillon, drained potatoes, sea salt, and black pepper. Bring to a boil over medium-high heat, then reduce to medium and simmer with the lid ajar for 13-16 minutes, or until the potatoes are fork-tender. Stir the soup occasionally as it cooks to prevent the potatoes from sticking to the bottom of the pot.
- Add the milk, cottage cheese, and half-and-half to a blender and blend until smooth.
- Turn off the heat and stir the cottage cheese mixture into the soup. Very carefully add all or part of the soup (I prefer about ⅔) to the blender and blend until smooth. If blending all the soup, you will probably need to blend in batches. Note that blending part of the soup gives it a creamy texture with potato chunks, while blending all of it makes it completely smooth and creamy.
- Return the potato soup to the pan over low heat. If adding to the remaining unblended potatoes, stir well until combined. Stir in the cheddar cheese and cook for 3-5 minutes, or until melted.
- Season to taste with salt and pepper and serve hot, garnished with shredded cheese and chopped chives or parsley.
Notes
- Refrigerating: Store leftovers in an airtight container in the fridge for up to 5 days.
- Freezing: Once cooled, transfer to a freezer-safe container and store in the freezer for up to 3 months. Defrost overnight in the fridge until thawed.
- Reheating: Warm the soup on the stovetop over medium-low or in the microwave on gentle heat until hot.
- Rinse the potatoes before cooking. Giving the cubed potatoes a quick rinse removes excess surface starch, which helps keep the soup light and creamy instead of thick or gluey.
- Stir the soup occasionally as it simmers. Potatoes like to settle at the bottom of the pot, so a quick stir now and then prevents sticking and ensures even cooking.
- Scrape up the browned bits after adding the flour. Don’t be afraid to put a little elbow grease into this step—those golden bits stuck to the bottom of the pot add tons of savory, slow-cooked flavor to the soup.
- Blend all or part of the soup depending on your texture preference. Blending everything gives you a silky-smooth finish, while blending about two-thirds leaves some cozy potato chunks behind. Both are delicious—it’s just a matter of preference.
- Blender alternatives. Don't have a blender? No worries—you can also mash the potatoes in the soup with a potato masher or use an immersion blender.
- Use whole or 2% cottage cheese for the best results. These blend up smooth and creamy while boosting protein and richness without the need for heavy cream.
- Freshly shred and tightly measure the cheese. Freshly shredded cheese melts more smoothly into the soup. If shredding your own, firmly pack it into the measuring cup so you don’t short yourself on flavor.
