Creamy. Cheesy. Comforting. What if I told you your favorite soup could also be a protein powerhouse? According to the USDA, most Americans don’t get enough vegetables or protein in their diets—and broccoli cheddar soup is usually more cheese than anything else. But not this one!
I’ve spent the last year experimenting with high protein comfort foods, and let me tell you: this version of broccoli cheddar soup is a game-changer. It’s not only cozy and satisfying, but it’s also secretly loaded with protein thanks to clever swaps like Greek yogurt, protein-rich cheese, and even sneaky legumes. Whether you’re watching carbs, hitting the gym, or just want a filling lunch—this soup hits the spot.
Ingredients That Boost Protein Without Sacrificing Flavor
Okay, real talk—most broccoli cheddar soups out there are basically melted cheese with a hint of green. Not exactly what you’d call “high protein,” right? I found that out the hard way. One winter, I thought I was making a “healthy” choice ordering soup instead of a sandwich… then I checked the nutrition info. Yikes. Almost no protein and tons of saturated fat.
So I went on a mission.
Cheese Isn’t the Only Star
Cheddar’s obviously non-negotiable in a broccoli cheddar soup, but I learned that reduced-fat sharp cheddar still brings all the flavor. The trick? Grate it fresh. Pre-shredded cheese is coated in anti-caking stuff that doesn’t melt as smooth—and you need that creamy melt!
But here’s where it gets sneaky: I started mixing in low-fat cottage cheese or Greek yogurt. Sounds weird at first, but trust me—blended in, they make it ultra creamy and pack a serious protein punch. Greek yogurt has like 17g per ¾ cup. Cottage cheese, even more if you go full-fat.
Hidden Protein Bombs
At first, I was super skeptical about adding white beans. I thought it’d mess with the flavor. Nope. When you blend ’em in, they vanish—taste-wise, not nutrition-wise. They thicken the soup like magic and add fiber too.
I’ve also snuck in silken tofu, especially when I want a dairy-light version. It’s bland (in a good way) and takes on all the cheesy, garlicky goodness. And it makes the soup crazy smooth.
Broth With Benefits
You know what’s been sitting in my pantry forever? Bone broth. Never used to touch it. Now I won’t make this soup without it. It adds protein (like 9g a cup), plus a deep savory flavor that beats plain veggie or chicken broth any day. If you’re into collagen, bonus.
More Green, More Protein
Lastly, don’t underestimate dark leafy greens. I’ll toss in a handful of kale or spinach near the end. Not only does it give the soup color and texture, but it also bumps up the nutrition without messing with the vibe.
I used to think boosting protein meant eating chicken with every meal. Now? I just whip up this soup and get everything I need in a cozy bowl of cheesy goodness. Total win.
Step-by-Step Recipe for a High Protein Twist
Alright, let me walk you through how I make this powerhouse soup. I used to just toss everything in a pot and hope for the best—let’s just say that led to some very weird textures. So now I follow a process that guarantees creamy, protein-packed deliciousness every time.
Step 1: Sauté the Good Stuff
I always start with a splash of olive oil in a big ol’ soup pot. Toss in diced onion, minced garlic, and sometimes a chopped carrot for sweetness. Let that sauté until the onions are translucent. Don’t skip this—it’s the base flavor. One time I forgot the garlic (ugh), and the soup just tasted… flat.
Step 2: Add Broccoli and Broth
Next up, in goes the broccoli—about 5 cups of florets. I usually chop mine pretty small so it cooks faster. Then pour in the bone broth—I go for about 4 cups. It’s got way more flavor and protein than regular broth, so it’s a no-brainer.
Let it all simmer for about 10–12 minutes, just until the broccoli gets tender but still bright green. If it turns mushy, your soup’s gonna look like army sludge. Learned that one the hard way.
Step 3: Blend to Perfection
Now comes the part where it all comes together. I scoop out about half the soup and toss it into a blender with a cup of white beans and half a block of silken tofu. You can also use an immersion blender, but I like mine extra creamy, so I go full-on blender mode.
Pour that blended goodness back into the pot. It’s already creamy AF, but we’re not done yet.
Step 4: Stir in the Cheese and Yogurt
Turn the heat to low and stir in:
- 1 ½ cups shredded sharp cheddar
- ½ cup low-fat cottage cheese
- ¾ cup plain Greek yogurt
Keep stirring until everything melts and mixes in. Don’t boil it here—if the yogurt gets too hot, it’ll curdle. And nobody wants lumpy soup, right?
If it’s too thick, add a splash of broth or milk. Too thin? Simmer a bit longer.
Step 5: Taste, Top, and Serve
Add salt, pepper, a pinch of paprika, and maybe a dash of nutritional yeast if you’re feeling fancy. I’ll sometimes top it with roasted chickpeas or a crumble of turkey bacon if I want extra crunch and protein.
Boom. Done. The whole thing takes about 30 minutes, and it tastes like you slaved away all day. I’ve made this for meal prep, family dinners, even sick days when I needed something warm and healthy.
Make It Meal-Prep Friendly
Honestly, I didn’t start meal-prepping this soup until I realized how dang convenient it was to have something actually filling ready in the fridge. Most “light” soups leave me hungry two hours later. Not this one.
Store It Right, Eat All Week
I like to portion the soup into mason jars or glass containers right after it cools. Each one’s about 1.5 cups—perfect lunch size. Stack ’em in the fridge, and boom, you’ve got 4–5 high protein meals ready to roll. I’ve even taken them to work and microwaved right in the jar. Total game-changer.
Freezer-Friendly? Heck Yes.
This soup freezes like a champ—but I learned (after a weird texture issue) to leave out the Greek yogurt before freezing. It can get a little gritty once thawed. Instead, I freeze the base and stir the yogurt in when I reheat. Tastes freshly made every time.
I usually write the date and “add yogurt” right on the lid with a marker. Makes me feel super organized—even when I’m absolutely not.
Add Protein on Reheat
When I want to level up the protein even more, I toss in some shredded rotisserie chicken or even leftover grilled tofu cubes when reheating. The soup’s so creamy and flavorful, it hides any texture you might be unsure about.
I’ve also added:
- A handful of quinoa
- A spoonful of hemp seeds
- Or even chopped boiled eggs (sounds odd, but kinda works!)
Pair It for a Full Meal
Sometimes I’m super hungry and want more than just soup. I’ll pair it with:
- Low-carb pita or almond flour crackers
- A side salad with chickpeas
- Or—don’t judge—a big spoon of peanut butter for dessert. Gotta balance the macros, right?
If you’re like me and always too tired to cook at 6pm, having this high protein broccoli cheddar soup in the freezer is like a little gift from past-you. One less thing to worry about.
Creative Protein-Boosting Variations
Okay, so I’m one of those people who cannot eat the exact same thing every day. Even with my all-time fave like this broccoli cheddar soup, I had to come up with ways to keep it exciting. Turns out, there are a ton of easy swaps that crank up the protein and give the soup a whole new vibe.
1. The Cottage Cheese Hack
One time I ran out of Greek yogurt and took a chance with low-fat cottage cheese. Blended it in, crossed my fingers… and wow. It gave the soup this rich, velvety body that made it taste way more indulgent than it is. Plus, cottage cheese has about 25g of protein per cup—total win.
2. Quinoa Is Your Friend
If you’re into grainy texture, cooked quinoa is awesome in this soup. It soaks up the flavor like a sponge and adds a nice chew. I usually add about ½ cup cooked quinoa at the very end. It keeps the soup from being too smooth and bland.
Fun fact: 1 cup of cooked quinoa has about 8g protein and all 9 essential amino acids. I tell myself it’s practically a superfood.
3. Lentil It Up
Red lentils are another sneaky add-in I swear by. They cook fast and melt right into the soup—seriously, you won’t even know they’re there. I toss in ¼ cup dry lentils while simmering the broccoli. Adds bulk and about 10g of protein without changing the taste.
4. Cheese Remix
Don’t be afraid to get wild with your cheese. I tried smoked gouda once and it gave the soup this amazing campfire flavor. Also tried pepper jack for a spicy kick—kinda obsessed. Just be mindful of fat content if you’re watching macros.
5. Vegan Route? No Problem.
If you’re ditching dairy, this soup’s still a go. Sub in nutritional yeast, unsweetened soy milk, and pea protein powder. I’ve done a full vegan version before with blended white beans, tofu, and nooch (that’s nutritional yeast, lol) and it was still creamy and cheesy enough to hit the spot.
Add a little lemon juice at the end to brighten it up—it really helps mimic that tangy cheddar vibe.
It’s honestly fun playing soup scientist in the kitchen. I keep a note on my fridge tracking which combos I’ve tried, like a mini protein soup lab. Keeps things interesting and helps me avoid the whole “ugh, soup again?” feeling.
Nutrition Facts and Benefits
I used to think broccoli cheddar soup was a write-off nutritionally—just comfort food with a side of guilt. Turns out, with a few tweaks, it can actually be a solid option if you’re looking to boost your protein intake and keep things balanced.
Protein: The Star of the Show
On average, one bowl of this souped-up version clocks in at 20 to 30 grams of protein, depending on what extras you toss in. That’s solid for a soup, especially one that doesn’t rely on meat. And if you add a scoop of collagen or a bit of chicken? You’re easily pushing 35g.
I once tracked my macros for a week (yep, went full nerd with it), and this soup helped me hit my protein goals without needing a second protein shake. That was a game changer.
Low in Carbs, Big on Fiber
Another win? It’s naturally low in carbs—especially if you skip the bread. Between the broccoli, white beans, and any leafy greens you sneak in, you’re also getting a decent hit of fiber, which helps keep you full. I’m talking like 6–8g per serving depending on how generous you get with the beans and veggies.
I used to have blood sugar crashes in the afternoon—no more with this stuff in rotation.
Vitamin Boost in Every Bite
Broccoli’s the MVP here. It’s loaded with:
- Vitamin C
- Vitamin K
- Folate
- Potassium
And it sneaks in a little calcium too, especially when you’re using dairy-based cheese and Greek yogurt. Add in some spinach or kale and you’re getting even more micronutrient action. It’s like a multivitamin in soup form.
Good Fats Without the Guilt
Instead of heavy cream or butter, this version leans on olive oil, Greek yogurt, and reduced-fat cheese for those healthy fats. The texture stays creamy, but you avoid the super high saturated fat hit that comes with traditional versions.
Bottom line? This soup’s doing way more than just warming you up. It’s high-protein, high-fiber, and loaded with nutrients—all without tasting like a “health” food. I’ve even had picky eaters go back for seconds without realizing it’s good for them.
So there it is. A bowl of broccoli cheddar soup that actually keeps you full, fuels your day, and doesn’t wreck your macros. Whether you’re chasing gains, trying to eat cleaner, or just sick of sad desk lunches—this High Protein Broccoli Cheddar Soup is a total win.
I’ve made it during meal prep Sundays, sick days, chilly nights, even as a “just because” dinner when I wanted something easy and feel-good. And every single time? It hits the spot.
If this recipe saved your lunch routine—or just made you feel warm and cozy inside—pin it, share it, and spread the love on Pinterest! You never know who needs a new go-to soup in their life 💛🍲
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High Protein Broccoli Cheddar Soup Recipe for Cozy, Clean Eating (2025 Edition)
Creamy, cheesy, and secretly packed with protein—this broccoli cheddar soup is the ultimate comfort food makeover. Loaded with Greek yogurt, white beans, and bone broth, it’s cozy and satisfying while helping you crush your protein goals.
- Total Time: 30 minutes
- Yield: 4 servings 1x
Ingredients
- 1 tbsp olive oil
- 1 medium onion, diced
- 2–3 garlic cloves, minced
- 1 small carrot, finely chopped (optional)
- 5 cups broccoli florets, chopped small
- 4 cups bone broth
- 1 cup canned white beans (drained and rinsed)
- ½ block (about 6 oz) silken tofu
- 1 ½ cups shredded sharp cheddar cheese
- ½ cup low-fat cottage cheese
- ¾ cup plain Greek yogurt
- Salt and pepper, to taste
- ¼ tsp smoked paprika (optional)
- 1 tbsp nutritional yeast (optional)
- Optional toppings: roasted chickpeas, turkey bacon crumbles, cooked quinoa, kale/spinach
Instructions
- Heat olive oil in a large soup pot over medium heat. Add onion, garlic, and optional carrot. Sauté until onions are translucent.
- Add broccoli and bone broth. Simmer for 10–12 minutes until broccoli is tender but still green.
- Transfer half the soup to a blender along with white beans and tofu. Blend until smooth, then pour back into the pot.
- Reduce heat to low. Stir in cheddar cheese, cottage cheese, and Greek yogurt until melted and creamy. Do not boil.
- Season with salt, pepper, paprika, and nutritional yeast to taste.
- Top with extras like roasted chickpeas or spinach if desired. Serve warm.
Notes
For freezer storage, skip the yogurt and stir it in when reheating to prevent texture changes. Try variations with quinoa, lentils, or vegan swaps like nutritional yeast and soy milk for different protein-packed twists.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 5g
- Sodium: 540mg
- Fat: 15g
- Saturated Fat: 7g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 14g
- Fiber: 6g
- Protein: 28g
- Cholesterol: 35mg
