Healthy High Protein Broccoli Cheddar Soup

When soup season hits, nothing beats a bowl of creamy, cheesy comfort food that doesn’t derail your health goals. This high protein broccoli cheddar soup delivers all the rich, indulgent flavors you crave while packing a serious nutritional punch with 18 grams of protein per serving.

Most traditional broccoli cheese soups are loaded with heavy cream and butter, leaving you satisfied but sluggish. This healthy broccoli cheese soup recipe flips the script by using cottage cheese and milk to create that signature creamy texture while boosting the protein content significantly.

The secret ingredient? Blended cottage cheese. It sounds unconventional, but trust me—it transforms this soup into a protein powerhouse without any weird aftertaste. Combined with sharp cheddar cheese and tender broccoli florets, every spoonful delivers comfort food satisfaction with nutritional benefits your body will thank you for.

Whether you’re meal prepping for the week, feeding hungry kids, or simply craving a bowl of something warm and nourishing, this recipe checks all the boxes. Ready in just 35 minutes with simple ingredients you probably already have in your kitchen.

For more protein-packed recipe inspiration, check out our pumpkin protein smoothie bowl for breakfast ideas that fuel your day.

Why This High Protein Broccoli Cheddar Soup Works So Well

Traditional broccoli cheddar soup recipes rely heavily on butter, flour, and heavy cream for thickness and richness. While delicious, these ingredients don’t contribute much nutritionally beyond calories and fat.

This vegetarian protein soup takes a smarter approach. By incorporating cottage cheese—one of the most protein-dense dairy products available—we’re adding substance without sacrifice. Each serving contains nearly 20 grams of protein, making it a legitimate meal rather than just an appetizer.

The cottage cheese gets blended until completely smooth, creating a creamy base that mimics heavy cream but with a fraction of the calories and fat. Combined with 1% milk, this creates the perfect consistency while keeping the soup light enough for lunch without that post-meal crash.

Sharp cheddar cheese adds the classic flavor profile we all love, while fresh broccoli provides fiber, vitamins, and that satisfying bite. The result? A low calorie creamy soup that doesn’t taste like a diet recipe.

Essential Ingredients for Your Broccoli Soup with Cottage Cheese

Main Ingredients

• 2 pounds fresh broccoli, cut into florets (stems reserved)
• 1 cup low-fat cottage cheese, blended until smooth
• 2 cups 1% milk, divided
• 1½ cups sharp cheddar cheese, freshly grated
• 3 tablespoons all-purpose flour (or gluten-free blend)
• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 3 cloves garlic, minced
• 4 cups low-sodium vegetable broth

Seasonings & Flavor Enhancers

• 1 teaspoon dried thyme
• ½ teaspoon smoked paprika
• ¼ teaspoon cayenne pepper (optional, for heat)
• 1 bay leaf
• Salt and black pepper to taste
• 2 tablespoons fresh chives, chopped for garnish

Preparation Notes

Choose broccoli heads with tight, dark green florets and firm stems. Don’t discard those stems—they’re packed with flavor and nutrients. Simply peel the tough outer layer and chop them into small pieces for even cooking.

Grate your own cheddar cheese rather than buying pre-shredded. Fresh cheese melts more smoothly and doesn’t contain anti-caking agents that can make your soup grainy.

The cottage cheese needs to be blended until completely smooth before adding to the soup. A high-speed blender works best, but an immersion blender can do the job with a little patience.

Step-by-Step Instructions for Perfect High Protein Broccoli Cheddar Soup

Step 1: Prep Your Vegetables (10 minutes)

Cut the broccoli into uniform florets, about 1-inch pieces. Don’t forget those stems—peel them with a vegetable peeler and chop into small cubes.

Dice the onion finely so it cooks evenly and doesn’t overpower the soup’s texture. Mince the garlic fresh for the best flavor impact.

Step 2: Blend the Cottage Cheese Base

In a high-speed blender, combine the cottage cheese with ½ cup of the milk. Blend for 60-90 seconds until completely smooth with no visible curds. This step is crucial for achieving that creamy, restaurant-quality texture.

Set aside—this will be your secret weapon for creating richness without heaviness.

Step 3: Build the Flavor Foundation (8 minutes)

Heat olive oil in a large, heavy-bottomed pot over medium heat. Add the diced onion and cook for 4-5 minutes until softened and translucent.

Add minced garlic, thyme, smoked paprika, and cayenne (if using). Cook for another 30 seconds until fragrant. This aromatic base sets the stage for deep, complex flavors.

Step 4: Create the Roux

Sprinkle the flour over the vegetables and stir constantly for 1-2 minutes. This creates a light roux that will thicken your soup naturally without clumping.

The flour should be well incorporated and lightly toasted, which removes any raw flour taste and adds subtle nutty notes.

Step 5: Add Liquids Gradually

Slowly pour in the vegetable broth while whisking constantly to prevent lumps. Add the remaining 1½ cups milk and the bay leaf.

Bring the mixture to a gentle simmer, stirring occasionally. Don’t let it boil rapidly, as this can cause the milk to curdle.

Step 6: Cook the Broccoli to Perfection (12 minutes)

Add the broccoli florets and stem pieces to the simmering soup. Cook for 10-12 minutes until the broccoli is tender but still has a slight bite.

Overcooking will turn your broccoli mushy and dull the vibrant green color. Aim for fork-tender with some texture remaining.

Step 7: Add the Protein Boost

Remove the bay leaf and reduce heat to low. Slowly stir in the blended cottage cheese mixture, whisking gently to incorporate fully.

This is where the magic happens—watch as your soup transforms into a creamy, protein-rich masterpiece without any heavy cream in sight.

Step 8: Finish with Cheese and Seasonings

Gradually add the grated cheddar cheese, stirring constantly until melted and smooth. Add cheese in small handfuls to prevent clumping.

Season with salt and freshly cracked black pepper to taste. Remember, the cheese adds saltiness, so taste before seasoning heavily.

Nutritional Benefits of This Healthy Broccoli Cheese Soup Recipe

Protein Powerhouse Profile

Each serving delivers approximately 18-20 grams of complete protein, thanks to the cottage cheese, milk, and cheddar combination. This makes it substantial enough to serve as a main meal rather than just a starter.

The protein content helps stabilize blood sugar levels and keeps you satisfied for hours, making it perfect for weight management goals or post-workout recovery.

Vegetable Nutrition Density

Broccoli is a nutritional superstar, providing vitamin C, vitamin K, folate, and fiber. One serving of this soup provides nearly a full day’s worth of vitamin C and significant amounts of calcium from the dairy ingredients.

The combination of protein and fiber creates sustained energy without the blood sugar spikes common with traditional cream-based soups.

Lower Calorie, Higher Satisfaction

At approximately 280 calories per generous serving, this low calorie creamy soup proves you don’t need to sacrifice satisfaction for nutrition. Compare that to restaurant versions that can easily exceed 500 calories per bowl.

The high protein and fiber content naturally promote satiety, making smaller portions feel more filling than you’d expect.

Creative Variations and Customization Options

Make It Gluten-Free Broccoli Cheddar Soup

Simply substitute the all-purpose flour with your favorite gluten-free flour blend. Rice flour, almond flour, or a 1:1 baking blend all work beautifully.

The cottage cheese base provides enough natural thickening that you might even find you can reduce the flour slightly without compromising texture.

Boost the Vegetables

Add diced carrots, celery, or cauliflower florets along with the broccoli for extra nutrients and color. Root vegetables add natural sweetness that complements the sharp cheddar beautifully.

Frozen vegetables work too—just add them directly to the pot without thawing and extend cooking time by 2-3 minutes.

Protein Variations

For an even higher protein boost, try using Greek yogurt in place of half the cottage cheese. The tangy flavor adds complexity while maintaining that creamy texture.

Adding cooked chicken breast or white beans transforms this into a more substantial meal with even more protein per serving.

Spice It Up

Transform this comfort soup with global flavors. Add curry powder and turmeric for an Indian-inspired twist, or jalapeños and cumin for a southwestern variation.

A splash of hot sauce or a pinch of red pepper flakes can wake up the flavors without overwhelming the base recipe.

Storage, Reheating, and Meal Prep Tips

Proper Storage Techniques

This soup keeps beautifully in the refrigerator for up to 5 days in sealed containers. Let it cool completely before storing to maintain food safety and prevent condensation.

For longer storage, freeze portions in individual containers for up to 3 months. Leave some headspace in containers as the soup will expand when frozen.

Reheating for Best Results

Reheat gently over medium-low heat, stirring frequently to prevent the dairy from separating. If the soup seems thick after storage, thin with additional milk or broth until you reach desired consistency.

Microwave reheating works too—use 50% power and stir every 30 seconds to ensure even heating without curdling.

Meal Prep Success Strategies

This recipe doubles easily for batch cooking. Make a large pot on Sunday and portion into individual containers for grab-and-go lunches throughout the week.

Pair with whole grain rolls, crackers, or a simple salad to create complete, balanced meals. The high protein content makes it satisfying enough to serve as the main course.

Troubleshooting Common Issues

Preventing Graininess

If your soup turns out grainy, it’s usually due to overheating or adding cheese too quickly. Keep heat at medium-low when adding dairy ingredients and be patient with the cheese incorporation.

Using freshly grated cheese instead of pre-shredded makes a significant difference in achieving smooth, creamy results.

Fixing Separation

If your soup separates or curdles, remove from heat immediately and whisk vigorously. Sometimes adding a tablespoon of cold milk while whisking can bring it back together.

Prevention is key—avoid rapid boiling once dairy ingredients are added, and stir frequently during the cooking process.

Adjusting Consistency

Too thick? Thin with additional milk or broth until you reach desired consistency. Too thin? Mix a tablespoon of flour with cold milk to create a slurry, then whisk into the simmering soup.

Remember that the soup will thicken slightly as it cools, so aim for a consistency that’s slightly thinner than your final preference.

Perfect Pairings and Serving Suggestions

Bread and Carb Companions

Crusty sourdough bread, garlic breadsticks, or whole grain rolls create the perfect vessels for sopping up every last drop. For a healthier option, try whole wheat crackers or baked pita chips.

Consider making grilled cheese sandwiches using the same sharp cheddar for a cohesive flavor profile that takes this soup from simple to sublime.

Fresh Additions and Garnishes

Top individual bowls with fresh chives, crispy bacon bits (for non-vegetarians), or a drizzle of extra virgin olive oil. Toasted pumpkin seeds add delightful crunch and extra protein.

A dollop of Greek yogurt or sour cream can provide tangy contrast, while fresh herbs like parsley or thyme brighten the overall flavor profile.

Making It a Complete Meal

Serve alongside our roasted pumpkin quinoa salad for a well-balanced lunch that covers all your nutritional bases. The combination of warm soup and fresh salad creates satisfying contrast.

For heartier appetites, add grilled chicken strips directly to the soup or serve with a protein-rich side dish.

Related Recipes You’ll Love

If you’re enjoying this high protein broccoli cheddar soup, you’ll definitely want to try these other nutritious comfort food recipes:

• Pumpkin Protein Smoothie Bowl – Start your day with another protein-packed favorite
• Roasted Pumpkin Quinoa Salad – Perfect side dish or light meal companion
• More protein-rich soup variations on Pinterest for endless inspiration

Frequently Asked Questions

Q: Can I make this broccoli cheddar soup gluten-free? A: Yes, simply substitute the all-purpose flour with a gluten-free flour blend to keep the soup gluten-free. The cottage cheese provides natural thickening, so you might even be able to reduce the flour slightly.

Q: What makes this broccoli cheddar soup high in protein? A: The addition of blended low-fat cottage cheese and 1% milk boosts the protein content while keeping it creamy and healthy. Each serving contains approximately 18-20 grams of complete protein.

Q: Can I use frozen broccoli instead of fresh? A: Yes, frozen broccoli works just fine—just add it straight to the pot without thawing and simmer until tender. You might need to extend the cooking time by 2-3 minutes.

Q: How long does this soup keep in the refrigerator? A: Properly stored in sealed containers, this soup stays fresh for up to 5 days. It also freezes well for up to 3 months.

Q: Can I make this soup dairy-free? A: While this specific recipe relies on dairy for its protein boost and creamy texture, you could experiment with cashew cream and nutritional yeast for a plant-based version, though the protein content would be different.

Q: Why is my soup grainy or separated? A: Graininess usually results from overheating or adding cheese too quickly. Keep heat at medium-low when adding dairy ingredients and incorporate cheese gradually while stirring constantly.

Final Thoughts on This High Protein Broccoli Cheddar Soup

This high protein broccoli cheddar soup proves that comfort food doesn’t have to compromise your health goals. With its creamy texture, rich flavor, and impressive nutritional profile, it’s destined to become a regular rotation recipe in your meal planning.

The combination of cottage cheese, milk, and sharp cheddar creates a protein-rich base that satisfies both your taste buds and your body’s nutritional needs. At under 300 calories per serving with nearly 20 grams of protein, it’s a win-win for anyone seeking delicious, nourishing meals.

Whether you’re batch-cooking for the week, feeding a hungry family, or simply craving a bowl of something warm and comforting, this recipe delivers on all fronts. The best part? It’s ready in just 35 minutes with simple ingredients you likely already have on hand.

Give this healthy broccoli cheese soup recipe a try, and prepare to be amazed at how satisfying nutritious eating can be. Your taste buds—and your body—will thank you for every protein-packed, veggie-loaded spoonful.