Table of content
Table of Contents
Introduction
Craving a rich, healthy meal that warms you from the inside out? High Protein Broccoli Cheddar Soup delivers just that—comfort food elevated with nutrient-dense ingredients and a creamy texture you won’t believe is healthy. Whether you want a nourishing lunch or a hearty dinner, this soup packs protein and vibrant flavors to keep you energized and satisfied. Perfect for meal prep, it reheats beautifully, making your weeknights easier without sacrificing taste.
With simple techniques and accessible pantry staples, this recipe turns humble broccoli and sharp cheddar cheese into a velvety delight. Ready to dive into a satisfying bowl? Let’s explore how to make this crowd-pleaser both indulgent and wholesome.
Ingredients List
- Broccoli florets (4 cups): Fresh or frozen work well. Frozen broccoli can reduce prep time without sacrificing nutrients.
- Sharp cheddar cheese (2 cups, shredded): Choose a high-quality cheddar for the best flavor and melt.
- Chicken or vegetable broth (4 cups): Use low-sodium broth to control salt levels; vegetable broth keeps it vegetarian-friendly.
- Plain Greek yogurt (½ cup): Adds creaminess and boosts protein without excess fat.
- Onion (1 medium, diced): Builds a flavorful base—yellow or white onions are ideal.
- Garlic (2 cloves, minced): Enhances depth and aroma.
- All-purpose flour (3 tablespoons): Helps thicken the soup. For gluten-free options, try cornstarch or arrowroot powder.
- Milk (1 cup): Whole milk gives richness; swap with unsweetened almond or oat milk for dairy-free alternatives.
- Olive oil or butter (2 tablespoons): For sautéing and adding a smooth mouthfeel.
- Salt and black pepper: To taste.
- Optional: nutmeg & mustard powder (¼ teaspoon each): These spices add warmth and subtle complexity.
Each ingredient contributes not only to taste but also nutrition. The broccoli provides fiber, vitamins C and K, and antioxidants, while the Greek yogurt and cheddar cheese are excellent protein sources that keep this soup hearty and nourishing.
Timing
Preparing this High Protein Broccoli Cheddar Soup is quick and efficient — perfect for busy days or meal planning.
- Prep time: 15 minutes to chop, measure, and prepare ingredients.
- Cook time: Approximately 25 minutes to sauté, simmer, and blend flavors.
- Total time: Around 40 minutes from start to finish.
This duration makes it ideal for a wholesome weeknight meal or weekend batch cooking session. The soup also thickens nicely upon standing, enhancing its creamy texture.
Step-by-Step Instructions
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High Protein Broccoli Cheddar Soup: 5 Ways to Make It Extra Creamy
- Total Time: 40 mins
- Yield: 4 servings
Ingredients
- Broccoli florets (4 cups): Fresh or frozen work well. Frozen broccoli can reduce prep time without sacrificing nutrients.
- Sharp cheddar cheese (2 cups, shredded): Choose a high-quality cheddar for the best flavor and melt.
- Chicken or vegetable broth (4 cups): Use low-sodium broth to control salt levels; vegetable broth keeps it vegetarian-friendly.
- Plain Greek yogurt (½ cup): Adds creaminess and boosts protein without excess fat.
- Onion (1 medium, diced): Builds a flavorful base—yellow or white onions are ideal.
- Garlic (2 cloves, minced): Enhances depth and aroma.
- All-purpose flour (3 tablespoons): Helps thicken the soup. For gluten-free options, try cornstarch or arrowroot powder.
- Milk (1 cup): Whole milk gives richness; swap with unsweetened almond or oat milk for dairy-free alternatives.
- Olive oil or butter (2 tablespoons): For sautéing and adding a smooth mouthfeel.
- Salt and black pepper: To taste.
- Optional: nutmeg & mustard powder (¼ teaspoon each): These spices add warmth and subtle complexity.
- Prep Time: 15 mins
- Cook Time: 25 mins
- Category: Weight Loss Meals
- Method: Stovetop
- Cuisine: American
Step 1: Sauté the Aromatics
Heat the olive oil or butter in a large pot over medium heat. Add diced onions and cook until translucent, about 5 minutes. Stir in minced garlic and cook for another minute until fragrant. This step builds a flavorful foundation, so don’t rush it. For best results, keep the heat moderate to avoid burning the garlic, which can turn bitter.
Step 2: Create the Roux
Sprinkle the all-purpose flour over the cooked onions and garlic. Stir constantly for 2 minutes to form a light roux. This mixture thickens the soup and should be cooked enough to remove any raw flour taste. Use a whisk to keep lumps at bay, ensuring a smooth texture later on.
Step 3: Add Broth and Broccoli
Slowly pour in the chicken or vegetable broth while whisking, then add the broccoli florets. Bring the mixture to a gentle boil, then reduce heat and simmer uncovered for about 15 minutes until the broccoli is tender. For a silky yet chunky texture, reserve a portion of the broccoli to add back later.
Step 4: Blend and Add Creaminess
Use an immersion blender to partially puree the soup, leaving some broccoli chunks intact for texture. Alternatively, transfer half the soup to a blender and pulse a few times, then return it to the pot. Stir in the milk and Greek yogurt, combining them thoroughly with the soup base. Cooking science says tempering the yogurt by warming it slightly prevents curdling—so add it gradually and keep the heat low.
Step 5: Stir in Cheese and Seasonings
Remove the pot from heat, then fold in the shredded cheddar cheese slowly, allowing it to melt evenly without clumping. Season with salt, black pepper, and optional nutmeg or mustard powder. Serve hot in bowls, garnished with additional shredded cheese or fresh herbs like chives or parsley for extra flavor and visual appeal.
Nutritional Information
Each serving of this High Protein Broccoli Cheddar Soup typically contains around 350 calories, with an impressive 25 grams of protein thanks to the Greek yogurt and cheddar. The fat content is moderate, approximately 18 grams, mostly from healthy sources like olive oil and dairy fat. Carbohydrates remain low, at about 20 grams per serving, primarily from vegetables, making it suitable for various dietary plans.
Broccoli’s fiber content supports digestion and satiety while antioxidants fight inflammation. The protein supports muscle repair and keeps you feeling full longer. This soup balances indulgence and nutrition, making it a guilt-free comfort option.
Healthier Alternatives for the Recipe
- Swap heavy cream for Greek yogurt or silken tofu: For a lower-calorie and high-protein creamy base.
- Use cauliflower instead of some broccoli: Cauliflower blends for extra creaminess and adds diversity in nutrients.
- Try reduced-fat cheese or nutritional yeast: To cut down on saturated fat while keeping cheesy flavor.
- Add lean protein like shredded chicken or turkey sausage: For additional protein and variation.
- Replace all-purpose flour with chickpea flour or a gluten-free thickener: For a gluten-free and nutrient-dense soup.
These alternatives keep the soup versatile and suit many dietary needs without compromising its comforting qualities.
Serving Suggestions
Serve this soup hot, ideally with crusty whole-grain bread or a classic grilled cheese sandwich for a nostalgic American pairing. In colder months, warm bowls of broccoli cheddar soup paired with roasted root vegetables or a simple kale salad make for a hearty, balanced meal.
Culturally, this soup draws from traditional American comfort food but also resonates with modern health-conscious trends. During the spring and fall when broccoli is in season, it tastes freshest and most vibrant. Garnish with fresh herbs or crispy bacon bits for texture contrasts, or swirl in a bit of chili oil to spice things up.
Common Mistakes to Avoid
- Overcooking broccoli: This can cause mushiness and dull flavor. Cook until just tender and retain some texture for mouthfeel.
- Adding cheese too early: High heat breaks down cheese proteins, causing separation. Add cheese off the heat.
- Skipping the roux: Without it, the soup can be thin and watery.
- Not tempering dairy: Adding cold yogurt or milk directly to hot soup can curdle. Warm dairy beforehand or add slowly.
- Using pre-shredded cheese: Often coated with anti-caking agents that affect melting. Grate your own for the best creamy consistency.
Paying attention to these details ensures a smooth, flavorful soup every time.
Storing Tips for the Recipe
This hearty soup stores well in the fridge for up to 4 days. Transfer leftovers to airtight containers to maintain freshness and prevent absorption of other odors. For longer storage, freeze in single-serving portions—leave some space at the top as the soup will expand.
When reheating, warm gently on the stove or microwave, stirring often to keep the texture creamy. Avoid boiling after freezing to prevent separation. This soup is perfect for meal prep; just portion out and label containers for grab-and-go meals that satisfy.
Conclusion
High Protein Broccoli Cheddar Soup is more than just comfort food—it’s a nourishing, versatile dish that fits beautifully into a health-conscious lifestyle. Rich in protein, fiber, and vitamins, it fuels your body and satisfies your taste buds with creamy indulgence. Whether you’re prepping meals for the week or cooking for family gatherings, this recipe proves healthy eating can be both delicious and simple.
For more wholesome, easy-to-make recipes, check out the Healthy Soups category on TrickRecipe. To dive deeper into the benefits and recipes of protein-rich soups, the American Heart Association offers excellent guidance on heart-healthy meal planning including high-protein, vegetable-rich options.
FAQs
Can I make this soup vegan?
Yes! Substitute cheddar cheese with a plant-based cheese alternative and use unsweetened almond or oat milk. Use nutritional yeast to add cheesiness. Swap Greek yogurt for a creamy cashew or coconut yogurt to maintain texture.
How do I prevent the soup from separating when adding cheese?
Add cheese off the heat and stir slowly. Avoid boiling once cheese is added. Using high-quality cheese without additives also helps in smooth melting.
Can I freeze High Protein Broccoli Cheddar Soup?
Absolutely. Freeze in airtight containers or freezer-safe bags for up to 3 months. Reheat gently to prevent curdling and maintain creaminess.
Is this soup suitable for meal prep?
Yes, it reheats well and keeps for several days in the fridge. Portion into single servings for convenience and maintain optimal freshness.
Can I add other vegetables to this soup?
Definitely! Cauliflower, carrots, or zucchini can be added for variety. Adjust cooking times accordingly to avoid mushiness.