Creamy Cauliflower & Spinach Soup - Meal 2 Option

A velvety, high-protein soup made with roasted cauliflower and cottage cheese for a naturally creamy texture. Chicken chunks make it hearty, while fresh spinach adds color and nutrition.

Note: This is geared around a daily 1,200 calorie goal. Please see my meal plan how-to for more information!

Ingredients (Serves 1–2)

• 1 cup roasted cauliflower

• ½ cup unsweetened oat milk (or any milk alternative)

• 1.5 cups cottage cheese

• ¼ cup onion, diced

• 1–2 cloves garlic, minced

• 1 cooked chicken breast, cut into chunks

• ¼ cup fresh spinach (lightly chopped)

• ½ tsp black pepper (to taste)

• Pinch of salt (optional, adjust since cottage cheese adds saltiness)

Instructions

1. Blend the base: In a blender, combine roasted cauliflower, oat milk, and cottage cheese. Blend until smooth and creamy.

2. Sauté aromatics: In a pot, heat a drizzle of oil or cooking spray. Add onion and garlic, sauté until fragrant and lightly golden.

3. Combine & heat: Pour in the cauliflower mixture. Stir in chicken chunks. Simmer on low for 5–7 minutes to heat through.

4. Finish with spinach: Stir in the spinach just before serving so it keeps a bright green color.

5. Serve: Ladle into bowls and season with black pepper.

Meal Prep Tip

• Store in the fridge for up to 3 days. Reheat gently over low heat so the cottage cheese doesn’t separate.

• For extra depth, roast cauliflower with smoked paprika or thyme before blending.

• Can be eaten as a full meal or served with Ezekiel toast for dipping.