This High-Protein Broccoli Cheddar Soup offers a delightful twist on the classic comfort food. By incorporating blended cottage cheese, the soup achieves a rich and creamy texture without the need for heavy cream, making it a lighter yet satisfying option.
The combination of tender broccoli florets, sharp cheddar cheese, and the subtle smokiness of paprika creates a harmonious blend of flavors. This soup is not only delicious but also packed with protein, making it a wholesome choice for any meal.
Full Recipe:
Ingredients:
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1 tablespoon butter (or olive oil)
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1 large yellow onion, diced
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2 large carrots, peeled and diced
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1 stalk celery, diced
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2 cloves garlic, minced
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¼ cup all-purpose flour (or gluten-free flour)
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½ teaspoon smoked paprika
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3 cups vegetable broth (not-chicken style recommended)
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4 cups chopped broccoli florets
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2 cups 1% milk
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4 oz (1 cup) shredded sharp cheddar cheese
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1 cup low-fat cottage cheese, blended until smooth
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Salt and pepper to taste
Directions:
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In a large pot, melt the butter over medium heat.
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Add the diced onion, carrots, and celery. Sauté for 10 minutes, stirring occasionally, until the vegetables are softened.
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Add the minced garlic and cook for an additional minute until fragrant.
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Stir in the smoked paprika and flour, cooking for 1 minute to create a roux.
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Gradually add the vegetable broth, stirring to combine and prevent lumps.
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Add the chopped broccoli florets. Bring the mixture to a simmer and cook for 8–9 minutes until the broccoli is tender.
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Lower the heat and stir in the milk, warming the soup gently.
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Add the blended cottage cheese and shredded cheddar cheese, stirring until the cheeses are melted and the soup is creamy.
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Season with salt and pepper to taste.
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For a smoother texture, blend 1 cup of the soup in a blender or use an immersion blender, then return it to the pot and stir to combine.
Prep Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Kcal: Approximately 300 kcal per serving
Servings: 4 servings
When it comes to comfort food, few dishes compare to a warm, creamy bowl of broccoli cheddar soup. It’s the kind of meal that hugs you from the inside out satisfying, cozy, and packed with flavor. But what if your favorite comfort food could also be healthy, high in protein, and low in fat? That’s exactly what this High-Protein Broccoli Cheddar Soup delivers. This reimagined version of a beloved classic is designed to nourish your body while still satisfying your taste buds.
In this article, we’ll explore the origins of the traditional broccoli cheddar soup, the modern nutritional upgrades that make this version so unique, and how it fits into a healthy, balanced diet. We’ll also talk about ingredient swaps, dietary adaptations, and why this soup deserves a permanent spot in your meal rotation.
The Origins of Broccoli Cheddar Soup
Broccoli cheddar soup has roots in American cuisine and has long been a menu staple at diners, cafes, and fast-casual restaurants. Panera Bread, in particular, helped popularize the creamy, cheesy variety we all know and love today. Traditionally, it’s made with heavy cream, butter, cheese, and occasionally flour a hearty, indulgent treat perfect for a cold winter’s day.
However, while comforting, the traditional version is often high in saturated fat and low in protein, which can leave you feeling full but not necessarily fueled. That’s where this upgraded version comes into play.
A Nutritional Twist: High Protein, Low Fat
This soup stands out from the classic version thanks to one game-changing ingredient: cottage cheese.
Low-fat cottage cheese is blended into the soup, creating a luxuriously smooth texture that mimics the mouthfeel of cream without all the extra calories or saturated fat. Even more impressive is the protein boost it offers. Cottage cheese is a powerhouse of lean protein, and when paired with sharp cheddar and vegetables, it creates a meal that is both satisfying and energizing.
The protein content in this soup makes it ideal for a wide range of diets. Whether you’re trying to build muscle, maintain a healthy weight, or simply stay full for longer, protein is a crucial macronutrient and this soup delivers it in delicious form.
Benefits of Broccoli: A Nutritional Powerhouse
Broccoli is one of the most nutrient-dense vegetables available, and it plays a starring role in this recipe. Rich in vitamins C, K, and A, as well as fiber and folate, broccoli supports everything from immune health to digestion and bone strength.
In this recipe, the broccoli is cooked until tender and then partially blended, giving the soup body and richness while still preserving the integrity of the florets. It’s the best of both worlds: creamy texture with bursts of veggie goodness in every bite.
And thanks to its natural fiber content, broccoli also supports gut health and helps keep blood sugar levels stable — making this soup a smart choice for those managing diabetes or insulin resistance.
Why Cottage Cheese is a Smart Swap
Many people associate cottage cheese with diet food a bland side dish often served with fruit or crackers. But in recent years, cottage cheese has had a bit of a comeback, thanks in part to its high protein content and creamy texture.
Blended cottage cheese is silky smooth and blends seamlessly into soups, sauces, and even baked goods. In this recipe, it replaces cream or half-and-half while still delivering that indulgent, velvety consistency.
Another bonus? Cottage cheese is lower in lactose than milk, making it easier to digest for some people who are sensitive to dairy.
The Role of Cheddar: Flavor and Balance
Sharp cheddar cheese provides bold flavor in this recipe with just a small amount. Because it’s so flavorful, you don’t need to use a ton of it to get that classic cheesy taste. It also pairs beautifully with broccoli, offering a nostalgic, familiar comfort that’s hard to beat.
Opting for a high-quality, aged sharp cheddar can elevate the soup even more, giving it a rich, umami-packed flavor that melts beautifully into the broth.
Perfect for Meal Prep and Leftovers
This soup isn’t just healthy it’s practical. It stores well in the fridge for several days and reheats beautifully, making it a go-to for busy weekdays or a quick lunch between meetings.
Because it holds up well over time, you can make a large batch and portion it out throughout the week. Serve it with whole-grain bread, a leafy green salad, or even a grilled sandwich for a complete and satisfying meal.
Want to freeze it? Go right ahead just be sure to let it cool completely and store it in an airtight container. The blended cottage cheese holds up surprisingly well after thawing, especially when the soup is stirred and reheated gently on the stovetop.
Dietary Modifications and Flexibility
One of the best things about this high-protein broccoli cheddar soup is how easily it can be adapted to different dietary needs:
- Gluten-Free: Use a gluten-free flour blend to thicken the soup.
- Vegetarian: It’s already vegetarian as written — no need for adjustments.
- Lower Sodium: Use low-sodium broth and limit added salt.
- Lactose-Free: Swap the dairy milk for lactose-free milk and opt for lactose-free cottage cheese and cheddar (available at most major grocers).
For a vegan version, it would require more substantial changes — such as using plant-based cheeses and a high-protein, non-dairy base like silken tofu or soy milk. While this would alter the flavor and texture, it’s entirely possible with the right substitutions.
The Perfect Balance of Flavor, Comfort, and Nutrition
If you’re someone who wants to eat well without sacrificing flavor or comfort, this soup is tailor-made for you. It’s rich without being heavy, satisfying without being greasy, and flavorful without being overwhelming.
Whether you’re enjoying it as a standalone lunch or pairing it with a sandwich or salad for dinner, it fits seamlessly into a variety of meal plans. And thanks to its protein content and vegetable base, it’s one of those rare dishes that feels indulgent while still being good for you.
Conclusion: Why This Soup Belongs in Your Regular Rotation
This High-Protein Broccoli Cheddar Soup is more than just a trendy health food it’s a testament to how creative cooking can transform classic comfort dishes into modern nutritional powerhouses. By swapping out heavy cream for cottage cheese and adding layers of flavor through aromatics, paprika, and sharp cheddar, this recipe delivers big on taste and even bigger on health benefits.
Whether you’re following a high-protein diet, looking for a lighter version of a restaurant favorite, or just want something cozy and homemade, this soup checks every box. It’s easy to make, rich in nutrients, and endlessly comforting perfect for family dinners, quick lunches, or meal prepping for the week ahead.
Add it to your recipe box now your body and your taste buds will thank you.