High Protein Potato Soup That Eats Like a Meal: Creamy, Cozy, and Macro-Friendly

You want comfort food that doesn’t wreck your goals? This is that recipe. Creamy potato soup that actually delivers protein like a post-workout shake but tastes like a hug.

Zero weird chalky vibes, zero sad dieting energy. We’re talking silky texture, crispy toppings, and a bowl that keeps you full for hours. Make it once, and you’ll start judging other soups like a snob—fair warning.

Why This Recipe Works

This soup leans on Yukon gold potatoes for a naturally creamy base that doesn’t need a stick of butter to feel luxurious.

We layer in Greek yogurt and cottage cheese—blended smooth—so you get legit protein without sacrificing texture. A splash of chicken broth adds depth while onions, garlic, and a touch of smoked paprika make it craveable. The best part?

It reheats beautifully and still tastes like you cooked it fresh.

We also use a quick blender trick to get that restaurant-style creaminess without heavy cream. And for the “I need something crunchy” crowd, crispy turkey bacon and chives on top make every bite pop. It’s the rare high-protein recipe that isn’t trying too hard.

Shopping List – Ingredients

• Potatoes: 2 lbs Yukon gold, peeled and diced
• Onion: 1 medium yellow onion, diced
• Garlic: 3 cloves, minced
• Chicken or veggie broth: 4 cups (low-sodium preferred)
• Fat source: 1 tbsp olive oil or butter
• Greek yogurt: 1 cup, plain 2% or 0%
• Cottage cheese: 1 cup, 2% or 4% (will be blended smooth)
• Milk: 1 cup (dairy or unsweetened almond; more as needed)
• Protein boost (optional but awesome): 1 scoop unflavored whey isolate or pea protein
• Seasonings: 1 tsp kosher salt (plus more to taste), 1/2 tsp black pepper, 1/2 tsp smoked paprika, 1/4 tsp onion powder
• Cheese (optional): 1/2 cup shredded sharp cheddar for extra richness
• Turkey bacon: 4–6 slices, cooked and crumbled (or regular bacon, your call)
• Chives or green onions: 1/4 cup, thinly sliced
• Lemon juice: 1–2 tsp to brighten at the end

Let’s Get Cooking – Instructions

1. Sweat the aromatics: In a large pot, heat olive oil over medium.Add onion and a pinch of salt; cook 4–5 minutes until translucent. Stir in garlic for 30 seconds until fragrant.
2. Build the base: Add diced potatoes, smoked paprika, onion powder, pepper, and broth. Bring to a boil, then reduce to a simmer.Cook 12–15 minutes until potatoes are very tender.
3. Blend the protein: In a blender, combine cottage cheese, Greek yogurt, and milk. Blend until completely smooth. If using protein powder, whisk it into this mixture after blending to avoid clumps.
4. Purée the soup: Use an immersion blender to blend the pot until mostly smooth, leaving some chunks for texture.Alternatively, carefully transfer half to a blender and return it to the pot.
5. Enrich and season: Stir in the yogurt-cottage mixture. Keep heat on low and do not boil (prevents curdling). Taste and adjust salt and pepper.Add lemon juice to brighten.
6. Optional cheese moment: Stir in cheddar until melted for extra richness. Thin with more milk if too thick.
7. Finish strong: Ladle into bowls and top with crumbled turkey bacon, chives, and a crack of pepper. Add a drizzle of olive oil if you’re feeling fancy.

Preservation Guide

• Fridge: Cool completely, then store in airtight containers up to 4 days.It will thicken—loosen with broth or milk when reheating.
• Freezer: Freeze up to 2 months. Thaw overnight in the fridge and reheat gently on the stove. Whisk to re-emulsify if it looks separated (normal with dairy, no panic).
• Reheat: Low and slow on the stovetop, stirring often.Avoid boiling to keep the dairy silky.

Benefits of This Recipe

• High protein, real food: Greek yogurt and cottage cheese boost protein without chalky additives.
• Comfort without the crash: Potatoes deliver potassium and carbs for energy, balanced by protein to keep you full.
• Budget-friendly: Pantry staples plus inexpensive dairy—this is weeknight-proof.
• Customizable: Works with dairy-free swaps, different broths, and various toppings.
• Meal-prep friendly: Holds well, reheats like a champ, and tastes even better the next day, IMO.

Common Mistakes to Avoid

• Boiling after adding dairy: High heat can cause curdling. Keep it just below a simmer once the yogurt-cottage mixture goes in.
• Under-salting: Potatoes need seasoning. Taste at the end after adding dairy and adjust.
• Skipping the blend: Cottage cheese must be blended for a silky finish.Lumps are a choice… just not a good one.
• Too thick or too thin: Control consistency with milk or broth at the end. Aim for spoon-coating, not cement.
• Adding protein powder the wrong way: Whisk into the blended dairy off-heat to prevent clumping.

Recipe Variations

• Loaded Baked Potato Vibes: Add cheddar, top with turkey bacon, chives, and a dollop of Greek yogurt. Sprinkle a little smoked paprika.
• Chicken & Potato Protein Bomb: Stir in 1–2 cups shredded rotisserie chicken at the end for extra protein.
• Veggie Boost: Add cauliflower florets with the potatoes; purée for extra creaminess and sneaky fiber.
• Dairy-Free High Protein: Use unsweetened almond milk, skip yogurt/cottage cheese, and blend in silken tofu plus pea protein for creaminess and protein.
• Spicy Southwest: Add 1 tsp chili powder, 1/2 tsp cumin, and top with corn, cilantro, and hot sauce.
• Herby Spring: Finish with fresh dill and parsley, plus lemon zest for brightness.

FAQ

Can I make this without a blender?

Yes.

Mash the potatoes with a potato masher for a rustic texture and use smooth Greek yogurt only. You’ll lose a bit of silkiness, but it’s still great.

What protein powder works best?

Unflavored whey isolate dissolves easily with minimal taste. If dairy-free, use unflavored pea protein.

Start with half a scoop, taste, then add more.

How do I keep it from curdling?

Keep the heat low after adding the dairy, and temper by stirring in a ladle of hot soup to the dairy blend before adding it back. Do not boil—ever.

Are russet potatoes okay?

Yes, but they’re starchier and can get gluey if over-blended. Blend lightly or mash to maintain a pleasant texture.

How much protein per serving?

Approximate: with Greek yogurt, cottage cheese, and optional protein powder, you can hit 25–35g per serving (serves 4).

Toppings like turkey bacon or chicken push it higher.

Can I make it gluten-free?

It already is. No flour needed since the potatoes thicken the soup naturally. Just confirm your broth and protein powder are GF.

What can I use instead of cottage cheese?

Silken tofu blended smooth works well and keeps it high-protein.

Ricotta also works, but blend thoroughly for smoothness.

My Take

This high protein potato soup hits that sweet spot between cozy and performance. It tastes like something you’d order at a diner on a cold day, but the macros say “we lift.” It’s weeknight-simple, meal-prep smart, and flexible for whatever’s in your fridge. Make it once, tweak it to your vibe, and watch it become your cold-weather power move—FYI, the crispy turkey bacon is not optional in my world.