Broccoli Cheddar soup is the ultimate “hug in a bowl,” but it’s often criticized for being heavy on fat and low on protein. By making a few smart swaps, you can transform this classic comfort food into a muscle-building, satisfying meal that keeps you full for hours.
In this guide, we’ll break down the best ingredients, healthy pairings, and how to make the most of your leftovers.
| Ingredient Category | Classic Choice | High Protein Substitution |
| Protein Base | Heavy Cream | Plain Greek Yogurt or Silken Tofu |
| The Liquid | Water or Milk | Bone Broth (adds 9-10g protein per cup) |
| The Thickener | Flour Roux | Blended White Beans or Red Lentils |
| The Veggies | Broccoli Florets | Broccoli + Chopped Cauliflower |
| The Cheese | Mild Cheddar | Extra Sharp Cheddar (more flavor, less needed) |
Pro Tip: Blending half a can of white beans (like Cannellini) into the broth provides a creamy “cream of” texture without the need for butter and flour, plus an extra boost of fiber and protein.
Here is your step-by-step guide to the ultimate High Protein Broccoli Cheddar Soup.
🍲 High Protein Broccoli Cheddar Soup
- Prep time: 15 mins | Cook time: 20 mins | Servings: 4
- Protein per serving: ~28g–32g (depending on the broth used)
Ingredients
The Protein Base
- 2 cups Chicken Bone Broth (look for brands with 9g+ protein per cup)
- 1 can (15 oz) Cannellini or Navy Beans, drained and rinsed
- 1 cup Plain Non-fat Greek Yogurt (room temperature)
The Veggies & Flavor
- 4 cups Fresh Broccoli, chopped into bite-sized florets (reserve the stalks!)
- 1 small Yellow Onion, diced
- 2 cloves of garlic, minced
- 1 large Carrot, shredded
- 1 tbsp Olive Oil or Grass-fed Butter
The Cheese & Spices
- 2 cups Extra Sharp Cheddar Cheese, freshly grated
- 1 tsp Smoked Paprika
- ½ tsp Mustard Powder (the secret to making cheese taste “cheesier”)
- Salt & Black Pepper to taste
Instructions
1. Sauté the Aromatics
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and shredded carrots. Sauté for 5 minutes until soft. Stir in the garlic, smoked paprika, and mustard powder for 1 minute until fragrant.
2. Create the “Creamy” Base
While the onions cook, place the drained white beans and 1 cup of the bone broth into a blender. Blend on high until completely smooth. This replaces the flour and heavy cream.
3. Simmer
Pour the blended bean mixture and the remaining bone broth into the pot. Add the broccoli florets (and finely diced stalks). Bring to a gentle simmer, cover, and cook for 8–10 minutes until the broccoli is fork-tender.
4. The “No-Curdle” Finish
Turn the heat to low. Stir in the shredded cheddar cheese one handful at a time until melted. Once the cheese is incorporated, remove the pot from the burner completely.
5. Temper the Yogurt
To prevent the Greek yogurt from curdling, whisk a ladle-full of the warm soup into a small bowl with the yogurt. Once combined, stir that mixture back into the main pot.
Healthy Sides to Serve with Your Soup
Since the soup is already rich, look for sides that add crunch or brightness to balance the meal.
- Massaged Kale Salad: A zesty lemon-tahini dressing cuts through the richness of the cheddar.
- Air-Fried Chickpeas: Instead of croutons, toss in seasoned chickpeas for an extra crunch and protein kick.
- Garlic Roasted Carrots: Adds a natural sweetness and vitamin A to your plate.
- Whole Grain Sourdough: A small slice of toasted sourdough is perfect for dipping and provides complex carbohydrates.
How to Store and Reheat Leftovers
High-protein soups containing yogurt or specialized thickeners require a little extra care to maintain their texture.
- Fridge: Store in airtight glass containers for up to 4 days.
- Freezer: This soup freezes well for up to 3 months. However, if you used Greek yogurt, it may slightly separate upon thawing.
- Reheating: Heat on the stove over low heat. If the soup has thickened too much, add a splash of bone broth. Do not boil if you used yogurt or tofu, as it can cause the base to curdle.
Creative Ways to Use Leftover Broccoli
If you bought a massive head of broccoli and have leftovers, don’t let them wilt!
- Broccoli Pesto: Blend steamed broccoli with basil, walnuts, garlic, and parmesan for a nutrient-dense pasta sauce.
- Egg Bites: Chop the broccoli finely and add it to muffin-tin egg bites for a quick weekday breakfast.
- Sheet Pan Stir-fry: Toss the remaining stalks and florets with ginger, soy sauce, and a lean protein like shrimp or chicken.
Air Fryer Mozzarella Sticks: Crispy, Gooey & Perfect Every Time
Air Fryer Teriyaki Chicken (Juicy, Sticky & Better Than Takeout)
Air Fryer Chicken Nuggets (Crispy, Juicy & Better Than Store-Bought)
Frequently Asked Questions (FAQ)
Can I make this soup vegan? Absolutely. Swap the cheddar for nutritional yeast and cashew cream, and use a high-quality vegetable bone broth alternative.
Why is my cheese clumping? Always grate your cheese from a block. Pre-shredded cheese is coated in potato starch to prevent sticking, which can result in a “gritty” soup texture.
How do I make the soup “greener”? For a vibrant color, blanch half of your broccoli separately and blend it directly into the base, leaving the other half as chunks.
