High Protein Broccoli Cheddar Soup

Dec 4, 2025
3 min read

Updated: Jan 27

Embrace the cozy warmth of soup season with a luscious, creamy broccoli soup! Broccoli is a winter vegetable that takes center stage in this soup that’s not only rich and flavorful, but also lighter in calories. It is also packed with protein, offering a healthier twist on the classic broccoli cheddar soup. Savor every spoonful of this irresistible dish while also hitting your nutrition goals!

Cream-based soups tend to be quite heavy on calories because of the high fat content. The "poison is not in the food itself, but in the dose". Fat is an essential nutrient we all need, however, it is very easy to eat in excess.

But guess what?! I’ve discovered a clever way to swap out that excess fat for a bit more protein without affecting the taste or texture!

I substituted the heavy cream with blended cottage cheese! This keeps the creaminess of the soup without all the excess calories.

What I love most about this recipe is that it simple to make and nutritious. Also, it’s warm and comfy. You can eat it with a slice of bread or a few crackers! You can even throw in some cooked pasta to make it a full meal!

But the star of the show is the broccoli, carrots, and aromatics. They are a powerhouse of nutrition. Here is why 👇

Health Benefits✅

Broccoli 🥦

High in fiber that helps keep you full, supports digestion, and stabilizes blood sugar.
Rich in vitamin C and sulforaphane, which support immunity and help reduce chronic inflammation. Chronic inflammation has been associated with chronic illness such as type II diabetes, heart disease, cancer, and strokes.
It is a low calorie, but nutrient dense food. This gives you volume, nutrients, and satisfaction without many calories, making it great for weight management!

Carrots 🥕

Packed with beta-carotene, which your body turns into vitamin A for healthy vision and glowing skin.
Crunchy fiber goodness that keeps you full, happy, and supports healthy digestion.
Naturally sweet and get sweeter as you cook them!

Onions & Garlic 🧄

Regular intake of garlic has been associated with lowering blood pressure, reducing LDL "bad" cholesterol. As a result, it improves overall cardiovascular circulation, which can significantly benefit heart health!
Garlic contains allicin & onion contains quercetin, both are strong antioxidants that helps to combat oxidative stress in the body and reduce chronic inflammation.
Because they are rich in antioxidants, they support a healthy immune system. It can help the body fight against infections!

Why You’ll Love This Recipe

1️⃣ Blending cottage cheese and cheddar makes this soup super creamy and smooth without piling on the calories.

2️⃣ Packed with broccoli and low-fat goodies, it's a delicious way to get your vitamins and stay health-conscious.🌿

3️⃣ On the table in under 30 minutes, this recipe is perfect for a speedy, tasty dinner after a long day.⏱️

4️⃣ The creamy texture and cheesy goodness make this soup a hit with kids & picky eaters all together. Because it turns broccoli into a fun and tasty treat they'll actually want to eat🧡

High Protein Broccoli Cheddar Soup

Prep Time: 10 minutes

Cook Time: 40 minutes

Yields:4 servings

Ingredients

1 lb broccoli florets, fresh or frozen

1 medium yellow onion, chopped

3 cloves garlic, minced

2 cups of vegetable or chicken broth

1 cup low-fat milk

1 ½ cups low-fat cottage cheese

1 ¼ cups shredded reduced fat, sharp cheddar cheese

2 tbsp cornstarch (or flour)

1 tbsp olive oil

½ tsp mustard powder (optional)

2 tsp paprika

Salt & pepper to taste

Directions:

Heat a large pot over medium heat with the olive oil. Add chopped onion and sauté until soft. Add garlic and cook 1 minute more.
Add broccoli florets, broth, milk, paprika, mustard powder, salt and pepper. Bring to a simmer and cook until broccoli is tender (~10 minutes).
While broccoli cooks, add cottage cheese + 1 cup shredded cheddar to a blender or use a hand blender. Ladle in a little bit of hot broth from the pot. Blend until completely smooth and creamy. (You can add the cheese directly into the soup, but it won’t be as creamy/smooth.)
In a small cup, whisk together cornstarch and little bit of cold water. Pour slurry into the pot and stir until the soup begins to thicken (2–3 minutes).
Stir the blended cottage-cheddar mixture into the pot. Simmer 3–4 minutes until creamy and blended. Taste and adjust salt/pepper. Stir in the remaining ¼ cup cheddar for extra flavor. Enjoy!