High Protein Broccoli Cheddar Soup
Confession: Broccoli Cheddar Soup, but Like, Beefed Up
Okay, let me just say—I have made so many batches of broccoli cheddar soup over the years, it’s kind of a running family joke. My brother says anytime he smells cheddar, he expects me to appear with a pot. But! After my gym phase last winter (brief though it was), I started tinkering to make my old favorite much more filling. Thus: this high protein broccoli cheddar soup. It’s creamy, cheesy, and—here’s the twist—surprisingly satisfying even on days when I’ve run around like a headless chicken. (And, I promise, you won’t taste a hint of protein powder.)
Why I Keep Coming Back to This Soup
I make this when I want something hearty on a weekday but don’t want to feel like I need a nap after (you know what I mean?). My family goes nuts for it—seriously, my sister once tried to smuggle the leftovers in her thermos for work, but I caught her. It’s great for random weeknights or those days when the fridge looks sad and green veggies call out to be used. (Plus, sneaking in Greek yogurt as a protein boost reminded me of the time I accidentally used sour cream—actually, not bad either, but more on that later!)
My Go-To Ingredients (and a Few Swaps)
- 1 head broccoli (about 350g, stems and all—you can use frozen if you’re in a pinch, and I have, like, five times)
- 1 medium onion, roughly chopped (white, yellow, or whatever is rolling around in the onion bin)
- 2 cloves garlic, minced (okay, sometimes I use that jarred minced stuff—it’s fine!)
- 1 large carrot, grated (or two smaller ones—I’ve forgotten this completely, and it still works)
- 3 cups low-sodium chicken broth (veggie broth is fine too, my grandma insists on homemade, but store-bought works for me)
- 1 cup milk (I use whole milk when I’m feeling fancy, but 1% is fine)
- 1/2 cup plain Greek yogurt (or cottage cheese; I tried skyr once—all good)
- 1 1/4 cups shredded cheddar cheese (extra sharp gives such a nice tang; pre-shredded works, too)
- 1 scoop unflavored whey protein (optional, for super high protein; doesn’t taste weird, I promise, but you can skip it)
- Salt and pepper, to taste
- Pinch of nutmeg (this might sound odd, but it boosts the soup, trust me)
- 1 tsp olive oil or butter for sautéing
Here’s How I Throw It All Together
- Heat the oil/butter in your biggest soup pot (mine looks a bit battered, but it’s a workhorse) over medium. Toss in the chopped onion and carrot. Sauté until softened—about 5 minutes. (This is usually when my kitchen starts to smell pretty great.)
- Add garlic; stir for a minute, just until fragrant. Careful—it burns quick, and I’ve definitely ruined a batch this way. Don’t wander off. You blink, it’s burnt.
- Broccoli goes in next. If you’re using fresh, give it a rough chop; frozen goes straight in, no shame. Pour in the broth.
- Bring to a gentle simmer, then cover, and let it cook for about 10–12 minutes, just until the broccoli is fork-tender. Don’t panic if it looks a little too green at this stage; it always settles down by the end.
- Alright, now for the fun bit: Grab an immersion blender (or regular blender, I suppose, but let it cool a bit first) and blend about half the soup—leave a few chunky bits if you like a bit of texture. Actually, sometimes I blend the whole thing if my kids have decided they hate vegetables this week.
- Return the soup to a gentle simmer. Stir in the milk and give it 2–3 minutes to warm through. Here is where I usually sneak a taste—don’t tell anyone.
- Turn the heat to low and add the cheddar cheese by handfuls, stirring until it melts smooth. Then, whisk in the Greek yogurt (and protein powder, if you’re using it). Stir gently; don’t let it come to a boil, or it’ll separate and look a bit odd (learned this the hard way).
- Taste, then season with salt, pepper, and a pinch of nutmeg (optional but highly encouraged). If it’s too thick, splash in a bit more broth or milk. Too thin? Grate in a little more cheese, why not.
- Spoon into bowls and serve right away, or let it sit for a few minutes. I swear it gets better as it sits—unless everyone’s already waiting at the table, in which case, cross your fingers and hope nobody burns their tongue.
A Few Notes (From lots of Little Mistakes)
- If you feel like the soup is way too green, or a bit on the thin side at first—it thickens as it cools, I promise. Don’t panic.
- I once used way too much nutmeg and regretted it. Quarter teaspoon tops.
- Protein powder is totally optional, but unflavored is key—flavored turns this into something… odd. Learned that the hard way and, uh, would not recommend the vanilla version.
- Cottage cheese instead of Greek yogurt sometimes gives it a slightly grainy texture, but it does up the protein (and I weirdly like the texture some days).
If You Want to Change It Up
- I’ve swapped in cauliflower for half the broccoli. Tasted great, sort of lighter.
- Added a big handful of spinach at the end—hides beautifully, and my kids don’t complain.
- Tried tossing in leftover roast chicken once—wow, so hearty. Would do again.
- Once, I got fancy and added smoked paprika. Meh. Not my favorite, but I’m sure someone would love it.
Do You Actually Need a Fancy Blender?
Honestly? My immersion blender broke once, so I just mashed everything with a potato masher right in the pot. It was a bit chunkier, but actually, I find it works better if you’re going for a rustic soup. Don’t stress if you don’t have every gadget.
How Long Will This Last in the Fridge (Not Long at My Place)?
Technically, this soup keeps in an airtight container in the fridge for 3–4 days. But, truth be told, it almost never sees a second dawn at my place. If you do have leftovers, reheat gently and add a splash of milk if it’s thickened up too much.
How I Like to Serve It Up
Big bowls, lots of black pepper cracked on top, and the odd sprinkle of extra cheddar. My husband likes his with crusty bread, but I have a soft spot for crumbling a sleeve of saltines right in (don’t knock it till you try it—it’s downright comforting). When we’re feeling extra festive, it’s paired with grilled cheese, naturally. Apparently that’s too much cheese, but, is there such a thing?
The Stuff I Keep Messing Up (So You Don’t Have To)
- If you try to add the cheese before the milk is hot, it clumps up. I did that once, wound up with a weird gloopy mess. Let the milk heat first.
- I once rushed blending and ended up with broccoli bits all over the kitchen counter. Take it slow—less soup on the walls.
- Don’t boil after the yogurt/protein powder goes in or it turns grainy. (Trust me, learned that at my own peril.)
FAQ – Questions I Swear People Have Actually Asked Me
- Can I make this totally vegetarian?
Yup! Use veggie broth. No flavor lost, in my opinion. Maybe even a bit lighter on the stomach. - Is the protein powder really invisible?
Honestly, as long as it’s unflavored, you won’t even notice. I’ve tried flavored (by accident), and well… let’s just say, don’t. - Can I freeze this soup?
I wouldn’t, mostly because the dairy doesn’t thaw nicely—it separates and gets weird. If you do give it a go, re-blend after thawing and add a bit more cheese. But, honestly, it almost never makes it that far in my house. - Is there a low carb version?
Hmm. I tend to think it’s already low-ish carb, but if you skip the carrot and use less milk, it’ll get you closer. - What if I don’t have Greek yogurt?
Cottage cheese works, or even plain yogurt. Or skip it and just go heavy on the cheddar (never a bad idea, right?).
Oh! And if you spill a little chopped broccoli on the floor—my cat loves it. No judgement either way. Anyway, enjoy, and let me know if you end up making yours with something odd—I’m always up for an adventure in the kitchen, planned or otherwise.
Ingredients
- 4 cups broccoli florets, chopped
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 3 cups low-sodium chicken broth
- 1 cup low-fat milk
- 1 cup sharp cheddar cheese, shredded
- 1 cup plain Greek yogurt
- 1/2 cup unflavored whey protein powder
- 1/2 teaspoon black pepper
- Salt to taste
Instructions
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1Heat olive oil in a large pot over medium heat. Add diced onion and sauté until translucent, about 4 minutes.
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2Stir in garlic and cook for 1 minute until fragrant. Add chopped broccoli and cook for another 2 minutes.
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3Pour in chicken broth and bring to a simmer. Cook until the broccoli is tender, about 10 minutes.
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4Reduce heat to low. Stir in milk and shredded cheddar cheese until the cheese is melted and the soup is creamy.
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5Add Greek yogurt and whey protein powder, whisking well until fully incorporated. Season with black pepper and salt to taste.
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6For a smoother texture, blend part or all of the soup using an immersion blender. Serve hot, garnished with extra cheddar if desired.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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