Here’s a high-protein pumpkin soup recipe that’s creamy, filling, and easy to make.
High-Protein Pumpkin Soup
Ingredients (4 servings)
2 cups pumpkin puree (not pumpkin pie filling)
1 tablespoon olive oil
1 medium onion, diced
3 cloves garlic, minced
4 cups chicken broth or vegetable broth
1 cup red lentils, rinsed
1 teaspoon ground cumin
½ teaspoon smoked paprika
Salt and black pepper to taste
1 cup plain Greek yogurt (or high-protein yogurt)
Optional: pumpkin seeds, chili flakes, fresh parsley for garnish
Instructions
Heat olive oil in a large pot over medium heat.
Add onion and cook for 4–5 minutes until softened.
Stir in garlic, cumin, and smoked paprika; cook for 30 seconds.
Add pumpkin puree, broth, and red lentils. Stir well.
Bring to a boil, then reduce heat and simmer for 20–25 minutes until the lentils are very soft.
Blend the soup until smooth using an immersion blender or countertop blender.
Stir in the Greek yogurt until fully incorporated.
Season with salt and pepper to taste.
Serve topped with pumpkin seeds, parsley, or a swirl of extra yogurt.
Nutrition (approx. per serving)
Protein: 15–20 g
Calories: 220–280
Fiber: 7–10 g
For Even More Protein
You can increase the protein content by adding:
1 cup cooked shredded chicken (+25–30 g protein total)
½ cup unflavored protein powder designed for cooking
1 can white beans, blended into the soup
Extra Greek yogurt on top
This soup pairs well with whole-grain toast or a side salad for a balanced meal.
