High-Protein Cauliflower Basil Soup: Creamy, Nourishing & Full of Flavor
Looking for a soup that’s both comforting and packed with protein? This High-Protein Cauliflower Basil Soup is your answer. Blended to creamy perfection, it combines roasted cauliflower, green beans, and fresh basil with cottage cheese for a protein boost, making it perfect for a light lunch, hearty starter, or even a low-calorie dinner. The soup is smooth, velvety, and full of flavour, with just the right hint of roasted garlic and a touch of lemon to brighten the dish. Serve it with toasted bread or crunchy croutons for a satisfying meal everyone will love. Scroll down or tap ‘Jump to Recipe’ to get started!
Simple Ingredients, Big Flavours
This recipe shows how simple ingredients can transform into a luxurious, protein-packed soup with minimal effort.
- Cauliflower: Roasted until tender and slightly caramelised, cauliflower forms the creamy base of this soup while adding a subtle, nutty sweetness.
- Green Beans: Roasted alongside the cauliflower, green beans develop a deep, slightly sweet flavour that perfectly complements the soup’s creamy base.
- Cottage Cheese: A creamy, protein-rich ingredient that makes this soup filling and adds a smooth, luscious texture.
- Fresh Basil: Brings aromatic freshness and a subtle herbal note that elevates the overall flavour profile.
- Garlic and Lemon: Roasting garlic mellows its pungency, while a squeeze of lemon juice adds brightness and balances the richness.
- Vegetable Stock: Keeps the soup light yet flavourful, allowing the roasted vegetables and herbs to shine.
Optional garnishes like a swirl of double cream, reserved roasted cauliflower florets, fresh basil leaves, and a pinch of chilli flakes take this soup from simple to show-stopping
How to Make High-Protein Cauliflower Basil Soup
Roast the Veggies
First things first, preheat your oven to 200°C (400°F), convection setting if you have it. Toss the cauliflower florets, green beans, halved lemon, and garlic bulb onto a baking tray. Drizzle with olive oil, sprinkle with salt and pepper, and pop them in the oven for about 25–30 minutes. Give them a turn halfway through so everything gets nice and golden. Set aside a few small cauliflower florets for topping the soup later. Roasting really brings out that sweet, caramelised flavour—trust me, it makes a difference.
Blend It Up
Once the veggies are roasted, transfer all the cauliflower (except the ones reserved for garnish) and green beans to a food processor. Squeeze in the roasted garlic and half a lemon, then add the cottage cheese and most of the basil (save a few leaves for later). Pour in the vegetable stock and blitz until silky smooth. No food processor? No worries—you can use an immersion blender and blend the soup directly in the saucepan where you’ll heat it.
Heat and Taste
Pour your smooth, creamy soup into a saucepan and warm gently over medium heat. Let it simmer for a couple of minutes while stirring occasionally. Taste and adjust the seasoning with a bit more salt and pepper if needed.
Serve and Make It Pretty
Ladle the soup into bowls and make it Instagram-worthy! Drizzle a little olive oil, swirl in some double cream, pop on the reserved roasted cauliflower florets, sprinkle a pinch of chilli, and finish with a few fresh basil leaves. Serve with toasted bread, croutons, or a light salad, and you’re ready to dig in.
Why This Soup is Perfect for Any Occasion
Whether you’re looking for a quick lunch, a comforting dinner, or a starter for a dinner party, this soup fits the bill. Its high protein content from cottage cheese keeps you full and satisfied, making it ideal for vegetarians or anyone wanting a nutrient-packed, wholesome meal.
You can also make this soup ahead of time — it keeps well in the fridge for up to 2 days. For freezing, pour it into airtight containers for up to 2 months. Reheat gently on the stove to preserve the creamy texture.
Love This Soup? Try These!
If you enjoyed this creamy, high-protein cauliflower basil soup, you might also love some of our other delicious soup and savoury recipes:
- Roasted Butternut Squash and Pear Soup with Gorgonzola
- Creamy Roasted Tomato Soup with Mozzarella Pastry Crust
- Roasted Parsnip Soup
- Pea and Mint Soup
Don’t forget to check out our quick step-by-step video on Instagram to see this soup come together — it’s a fun way to follow along and get inspired for more tasty creations!
Happy cooking,
Izabella
Description
This creamy cauliflower basil soup is blended with roasted green beans, garlic, and cottage cheese for a high-protein twist on a classic vegetable soup. Smooth, nourishing, and full of flavour, it’s perfect as a light dinner or hearty starter. Ready in under an hour and easy to make with simple ingredients.
Ingredients
For soup:
For garnish
Instructions
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Roast the vegetables: Preheat the oven to 200°C (400°F), convection setting. Arrange the cauliflower florets, green beans, half a lemon, and garlic bulb on a baking tray. Drizzle with olive oil, season with salt and pepper, and roast for 25–30 minutes, turning halfway through, until golden and tender. Reserve a few small cauliflower florets for garnish.
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Blend the soup: Transfer the roasted cauliflower (except the garnish florets) and green beans to a food processor. Squeeze in the roasted garlic cloves and half a lemon. Add the cottage cheese, fresh basil (reserve a few leaves for garnish), and vegetable stock. Blitz until smooth. Tip: You can also blend directly in the saucepan using an immersion blender.
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Finish and serve: Pour the soup into a saucepan and bring to a gentle boil. Simmer for 2 minutes, stirring occasionally, then adjust the seasoning to taste. Ladle into bowls and garnish with a drizzle of olive oil, a swirl of double cream, the reserved cauliflower florets, chilli flakes, and fresh basil leaves. Serve hot with toasted bread or crunchy croutons.
Nutrition Facts
Servings: 2 ServingCalories:249.66kcalTotal Fat:11.77gSaturated Fat: 2.87gTrans Fat: 0gCholesterol:17mgSodium:1173.27mgPotassium:685.83mgTotal Carbohydrate:23.85gDietary Fiber: 5.13gSugars: 7.33gProtein:16.14gVitamin A: 68.36IUVitamin C: 74.64mgCalcium: 194.21mgIron: 1.91mgVitamin D: 0.1IUVitamin E: 1.46IUVitamin K: 56.26mcgThiamin: 0.18mgRiboflavin: 0.32mgNiacin: 1.28mgVitamin B6: 0.64mgFolate: 93.03mcgVitamin B12: 0.43mcgPhosphorus: 270.87mgMagnesium: 51.27mgZinc: 1.17mg
Note
Adjust consistency: Add more vegetable stock if you prefer a thinner, more pourable soup.
Roasting tip: Roasting the vegetables brings out their natural sweetness and adds depth of flavour. Don’t skip it!
Protein boost: Cottage cheese is the main protein source; you can swap for ricotta or Greek yoghurt if preferred.
Make ahead: Soup can be prepared a day in advance. Store in the fridge and reheat gently on the stove.
Freezing: This soup freezes well for up to 2 months. Reheat slowly to preserve the creamy texture.
Serving suggestions: Serve with toasted bread, croutons, or a sprinkle of grated cheese.
Spice it up: Add a pinch of smoked paprika or a dash of chilli flakes for extra warmth.
Herb variations: Fresh parsley or chives work well if you don’t have basil on hand.
