Some recipes are just food; others are a hug in a bowl. If you’ve ever wanted potato soup that comforts you but also keeps you full for hours, this is the one to turn to. It’s creamy without being heavy, packed with protein, and humble enough to make on a weeknight when you need something nourishing and fast.
If you love hearty potato bowls, try the Loaded Baked Potato Soup for an ultra-decadent take.
Why this high protein potato soup works
You’re balancing two goalposts here: comfort and nutrition. Potatoes give you that silky, starchy base everyone loves, but left alone they’re not very filling. Add shredded chicken, cannellini beans, Greek yogurt, and a little cottage cheese, and suddenly the bowl becomes a complete meal — protein for muscle repair, fiber for digestion, and enough creaminess to satisfy cravings without a ton of butter or cream.
This recipe is forgiving. If you’re short on time, use a rotisserie chicken. If you’re plant-forward, swap the chicken for extra beans or lentils and boost the protein with a scoop of unflavored pea protein in the broth.
For tips on keeping dairy creamy in soups without curdling, see the Creamy Chicken Noodle Soup technique.
Ingredients
These amounts make about 4 generous servings. You probably already have most of this in your fridge or pantry.
- 1 tablespoon olive oil
- 1 medium onion, finely diced
- 2 cloves garlic, minced
- 1 pound russet potatoes, peeled and cut into 1-inch cubes
- 4 cups low-sodium chicken broth
- 1 cup cooked shredded chicken (rotisserie or leftover)
- 1 can (15 oz) cannellini beans, drained and rinsed
- 1/2 cup plain Greek yogurt
- 1/2 cup low-fat cottage cheese
- 1 teaspoon Dijon mustard
- 1 teaspoon dried thyme (or 1 tablespoon fresh)
- Salt and freshly ground black pepper, to taste
- 2 tablespoons chopped fresh chives or parsley, for serving
- Optional: shredded cheddar or crumbled bacon for topping
How to Make High Protein Potato Soup
Follow these simple steps and you’ll have a big pot of cozy, protein-rich soup in about 35 minutes.
1. Sauté aromatics
Heat the olive oil in a large pot over medium heat. Add the diced onion and a pinch of salt, and cook until the onion is soft and translucent, about 5–6 minutes. Stir in the garlic and cook for another 30 seconds until fragrant.
2. Simmer the potatoes
Add the cubed potatoes and chicken broth. Bring to a boil, then reduce to a simmer and cook until the potatoes are tender, about 12–15 minutes.
3. Blend for creaminess (optional)
For a velvety texture, remove about 2 cups of the cooking liquid and 2 cups of the cooked potatoes and blend until smooth, then stir it back into the pot. You can also use an immersion blender to partially puree the soup, leaving some potato chunks for texture.
4. Add protein and finish
Stir in the shredded chicken and cannellini beans. Lower the heat and whisk in the Greek yogurt, cottage cheese, Dijon, and thyme. Warm gently — do not boil after adding the yogurt to prevent curdling. Taste and season with salt and pepper.
5. Serve
Ladle into bowls and garnish with chopped chives, a dollop of Greek yogurt, or a sprinkle of cheese. If you’re feeling indulgent, add a few crumbles of bacon.
Tips and variations
- Make it vegetarian: Replace chicken with extra white beans and add a scoop of unflavored pea protein to the warm broth for an extra protein boost.
- For a spicier kick, stir in a teaspoon of smoked paprika or a splash of hot sauce.
- Use sweet potatoes for a different flavor profile — they pair beautifully with thyme and chicken.
- Leftovers thicken as they sit; thin with a splash of broth when reheating.
- If you’re looking for another high-protein, lower-fat option, consider making the Greek Turkey Meatballs for a family dinner.
FAQs
Can I use regular yogurt instead of Greek yogurt?
You can, but Greek yogurt is thicker and higher in protein. If using regular yogurt, stir it in off the heat and don’t let the soup boil, or it may separate.
How do I make this soup in a slow cooker?
Combine onions, garlic, potatoes, broth, and thyme in the slow cooker. Cook on low for 6–7 hours or high for 3–4 hours. Stir in shredded chicken, beans, and yogurt at the end and heat gently.
Is the cottage cheese flavor noticeable?
Not really. Cottage cheese melts into the soup and adds creaminess and protein without a strong flavor. If you’re sensitive to the texture, use full-fat for a smoother result or omit it and add an extra 1/2 cup Greek yogurt.
Conclusion
This high protein potato soup proves comfort food doesn’t have to sacrifice nutrition. It’s forgiving to make, easy to customize, and hearty enough to be a full meal. Whether you’re meal-prepping for the week or craving something warming after a long day, this bowl will leave you satisfied and ready for whatever comes next. When you want a heartier protein pairing, these Cowboy Butter Steak Bites turn any bowl into a feast.
Make a big batch, stash individual portions in the fridge, and enjoy a protein-rich lunch or dinner all week long. Happy cooking — and don’t forget to taste as you go. Little adjustments (more salt, another pinch of thyme) often make the dish uniquely yours.
High Protein Potato Soup
Ingredients
Soup
- 1 tbsp olive oil
- 1 medium onion finely diced
- 2 cloves garlic minced
- 1 lb russet potatoes peeled and cut into 1-inch cubes
- 4 cups low-sodium chicken broth
- 1 cup cooked shredded chicken
- 15 oz cannellini beans , drained and rinsed
- ½ cup plain Greek yogurt
- ½ cup low-fat cottage cheese
- 1 tsp Dijon mustard
- 1 tsp dried thyme or 1 tablespoon fresh
- Salt and freshly ground black pepper to taste
- 2 tbsp chopped fresh chives or parsley for serving
- shredded cheddar or crumbled bacon for topping, Optional
Instructions
- Heat olive oil in a large pot over medium heat. Add diced onion and a pinch of salt, cook until softened, about 5–6 minutes. Stir in garlic and cook 30 seconds more.
- Add cubed potatoes and chicken broth. Bring to a boil, then reduce to a simmer and cook until potatoes are tender, about 12–15 minutes.
- Remove about 2 cups of cooking liquid and 2 cups of potatoes, blend until smooth, then stir back into pot. Alternatively, use an immersion blender to partially puree the soup.
- Stir in shredded chicken and cannellini beans. Lower heat and whisk in Greek yogurt, cottage cheese, Dijon, and thyme. Warm gently — do not boil after adding yogurt. Season with salt and pepper.
- Ladle into bowls and garnish with chopped chives, a dollop of Greek yogurt, or shredded cheese. Serve warm.
Notes
- To make vegetarian, replace chicken with extra beans and add unflavored pea protein if desired.
- Leftovers will thicken—thin with additional broth when reheating.
- Avoid boiling after adding yogurt to prevent curdling.
