Lean Salmon Cream Soup
5 min prep10 min cookEasy

Lean Salmon Cream Soup

A vibrant orange cream soup of poached salmon, carrots, and cottage cheese blended into velvety perfection — 26g protein at only 175 calories

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A rich, comforting salmon cream soup built by gently poaching fresh salmon and soft carrots in high-protein bone broth, then blending everything with fat-free cottage cheese and smoked paprika to create a thick, vibrant orange velvet. The cottage cheese emulsifies with the natural Omega-3 oils of the salmon, producing that exact speckled, rustic creaminess without whole milk or eggs. Brightened with lemon juice and topped with a dill sprig. 175 calories, 26g of protein, and only 6g of fat.

📊Nutrition

Per serving

0kcalCalories
0gProtein
0gFats
0gCarbs

🧾Ingredients

0/6

Lean Protein & Flavor

  • 50gFresh salmon fillet, skinlessA strictly measured portion for authentic salmon flavor and heart-healthy Omega-3s without skyrocketing calories
  • 150mlFish stock or chicken bone brothInvisible volume multiplier — adds deep flavor and 6-7g of zero-fat collagen protein

Vibrant Orange Color

  • 30gFresh carrots, finely dicedBlends into a vibrant orange hue for almost zero calories
  • a tiny pinchSmoked paprikaDeepens the salmon color naturally — no egg yolks needed

"Cream and Egg" Emulsion Hack

  • 60gFat-free cottage cheese or plain non-fat Greek yogurtCreates the exact thick, textured creaminess of milk and eggs while adding massive protein with zero fat
  • to tasteSea salt, black pepper, and fresh lemon juiceThe lemon brightens the fish flavors beautifully

👨‍🍳Method

1

Simmer the Base

6 min

In a small saucepan, bring your bone broth to a gentle simmer. Add the diced carrots and cook for 5-6 minutes until they are completely soft.

2

Poach the Salmon

4 min

Drop your 50g piece of fresh salmon directly into the simmering broth. Let it gently poach for about 3-4 minutes until it turns opaque and flakes apart easily. Turn off the heat.

💡Don't boil — gentle poaching keeps the salmon tender and prevents it from becoming tough.
3

The Emulsion Hack

1 min

Transfer the entire hot mixture (broth, soft carrots, and poached salmon) into a high-speed blender. Add your fat-free cottage cheese, smoked paprika, sea salt, black pepper, and a squeeze of fresh lemon juice.

4

Blend to Perfection

1 min

Blend on high for about 45-60 seconds. The cottage cheese will emulsify with the natural oils of the salmon, creating a thick, velvety soup with that slightly speckled, rustic texture.

💡For an ultra-smooth finish, blend for a full 90 seconds. For a more rustic, textured look like the original photo, pulse briefly.
5

Serve

1 min

Pour the hot, creamy soup into a wide, shallow serving bowl to make the portion look visually massive. Garnish with a tiny swirl of yogurt, a sprig of fresh dill, and a crack of black pepper. Enjoy immediately!

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