High Protein Broccoli Cheddar Soup
High-protein broccoli cheddar soup turns simple broccoli, carrots, cheddar, and Greek yogurt into a creamy, cozy bowl that tastes rich but stays practical for a weeknight dinner.
This recipe uses real ingredients and a smart protein boost from Greek yogurt or cottage cheese. You get tender broccoli, sweet carrots, sharp cheddar, and a smooth broth that feels comforting without needing heavy cream.
Why You’ll Love This Recipe
- It tastes creamy and cheesy, but Greek yogurt or cottage cheese adds extra protein.
- The broccoli turns tender while still keeping a fresh, green flavor.
- Blending part of the soup creates a thick texture without flour or cream.
- It uses simple pantry and fridge ingredients, so it works well for busy nights.
Fabian’s Budget and Health Tip: Use the broccoli stems, not just the florets. Peel the tough outer layer, chop the tender center small, and simmer it with the carrots. You get more soup, less waste, and the same mild broccoli flavor.
Ingredients (Serves 4)
- 1 tablespoon olive oil or butter (15 ml)
- 1 medium yellow onion, diced (about 150 g)
- 2 medium carrots, diced small (about 140 g)
- 3 garlic cloves, minced (about 9 g)
- 5 cups chopped broccoli florets and tender stems (about 450 g)
- 3 cups low sodium chicken broth or vegetable broth (720 ml)
- 1 cup milk, any kind you like (240 ml)
- 1 cup plain Greek yogurt or blended cottage cheese (240 g)
- 1 1/2 cups shredded sharp cheddar cheese (170 g)
- 1 teaspoon Dijon mustard (5 g)
- 1/2 teaspoon black pepper (1 g)
- Salt to taste, if needed
Step-by-Step Instructions
1. Sauté the Onion, Carrots, and Garlic
Warm the olive oil or butter in a large pot over medium heat. Add the onion and carrots. Cook for 5 to 6 minutes, stirring often, until the onion looks glossy and the carrots start to soften.
Add the garlic and cook for 30 to 60 seconds. Stop when it smells warm and savory. Do not let the garlic brown, because it can turn bitter.
2. Add the Broccoli and Broth
Stir in the chopped broccoli. Pour in the broth and scrape the bottom of the pot with a spoon to lift up all the sweet bits from the vegetables.
Bring the soup to a gentle simmer. The broth should bubble softly around the edges, not boil hard.
3. Simmer Until Tender
Cover the pot and simmer for 10 to 14 minutes. The broccoli should look bright green and feel tender when you press it with a spoon. The carrots should be soft enough to bite without crunch.
4. Blend Part of the Soup
Use an immersion blender to blend about half of the soup right in the pot. Keep some broccoli and carrot pieces whole for texture.
If using a regular blender, transfer about half of the soup carefully and blend until smooth. Return it to the pot. The soup should now look thicker, creamy, and lightly green.
5. Stir in the Milk and Protein
Lower the heat to low. Stir in the milk. In a small bowl, whisk the Greek yogurt with a few spoonfuls of warm soup until smooth, then stir it back into the pot. This helps keep the yogurt silky.
If using cottage cheese, blend it first until smooth, then stir it into the soup. The broth should look creamy, not separated.
6. Add Cheddar and Dijon
Add the cheddar a handful at a time, stirring slowly after each addition. Let each handful melt before adding more. Stir in the Dijon mustard and black pepper.
Keep the heat low and warm the soup gently for 2 to 3 minutes. The soup is ready when it looks smooth, glossy, and cheesy. Taste and add salt only if needed.
Expert Troubleshooting and FAQs
Why did my soup turn grainy?
The heat was likely too high after adding the yogurt or cheese. Dairy can separate when it boils. Keep the soup on low heat and stir gently until creamy.
Can I use cottage cheese instead of Greek yogurt?
Yes. Cottage cheese works well and adds protein. Blend it until completely smooth before adding it, so the soup stays creamy.
Can I make this soup vegetarian?
Yes. Use vegetable broth instead of chicken broth. The cheddar, Dijon, garlic, and onion still give the soup a deep savory flavor.
How do I make the soup thicker?
Blend more of the soup, or simmer it uncovered for a few extra minutes before adding the dairy. The broccoli and carrots naturally thicken the broth as they break down.
Can I freeze high protein broccoli cheddar soup?
You can freeze it, but dairy based soups can change texture after thawing. For the best result, freeze the soup before adding milk, yogurt, and cheese. Add the dairy when you reheat it.
Storage and Reheating
Store leftovers in an airtight container in the fridge for up to 4 days. Reheat on the stove over low heat, stirring often, until warm. Avoid boiling so the cheese and yogurt stay smooth.
Estimated Nutritional Facts
These numbers are rough estimates per serving and may change based on the milk, broth, yogurt, cottage cheese, and cheddar you use.
- Calories: about 310
- Protein: about 23 g
- Carbs: about 22 g
- Fats: about 16 g
High Protein Broccoli Cheddar Soup
Ingredients
- 1 tablespoon olive oil or butter (15 ml)
- 1 medium yellow onion, diced (about 150 g)
- 2 medium carrots, diced small (about 140 g)
- 3 garlic cloves, minced (about 9 g)
- 5 cups chopped broccoli florets and tender stems (about 450 g)
- 3 cups low sodium chicken broth or vegetable broth (720 ml)
- 1 cup milk, any kind you like (240 ml)
- 1 cup plain Greek yogurt or blended cottage cheese (240 g)
- 1 1/2 cups shredded sharp cheddar cheese (170 g)
- 1 teaspoon Dijon mustard (5 g)
- 1/2 teaspoon black pepper (1 g)
- Salt to taste, if needed
Instructions
- 1. Sauté the Onion, Carrots, and Garlic. Warm the olive oil or butter in a large pot over medium heat. Add the onion and carrots. Cook for 5 to 6 minutes, stirring often, until the onion looks glossy and the carrots start to soften. Add the garlic and cook for 30 to 60 seconds. Stop when it smells warm and savory. Do not let the garlic brown, because it can turn bitter.
- 2. Add the Broccoli and Broth. Stir in the chopped broccoli. Pour in the broth and scrape the bottom of the pot with a spoon to lift up all the sweet bits from the vegetables. Bring the soup to a gentle simmer. The broth should bubble softly around the edges, not boil hard.
- 3. Simmer Until Tender. Cover the pot and simmer for 10 to 14 minutes. The broccoli should look bright green and feel tender when you press it with a spoon. The carrots should be soft enough to bite without crunch.
- 4. Blend Part of the Soup. Use an immersion blender to blend about half of the soup right in the pot. Keep some broccoli and carrot pieces whole for texture. If using a regular blender, transfer about half of the soup carefully and blend until smooth. Return it to the pot. The soup should now look thicker, creamy, and lightly green.
- 5. Stir in the Milk and Protein. Lower the heat to low. Stir in the milk. In a small bowl, whisk the Greek yogurt with a few spoonfuls of warm soup until smooth, then stir it back into the pot. This helps keep the yogurt silky. If using cottage cheese, blend it first until smooth, then stir it into the soup. The broth should look creamy, not separated.
- 6. Add Cheddar and Dijon. Add the cheddar a handful at a time, stirring slowly after each addition. Let each handful melt before adding more. Stir in the Dijon mustard and black pepper. Keep the heat low and warm the soup gently for 2 to 3 minutes. The soup is ready when it looks smooth, glossy, and cheesy. Taste and add salt only if needed.
