Creamy • Cozy • 30g+ Protein • Lower-Calorie
📝 Quick Description
This High-Protein Broccoli Cheddar Soup is rich, creamy, and comforting — but lighter and packed with protein. Cottage cheese and Greek yogurt replace heavy cream, creating a thick texture without extra fat.
It’s:
• Filling
• High protein
• Lower calorie
• Great for fat loss
• Meal-prep friendly
Perfect for lunch or light dinner.
⏱ Servings & Timing
• Serves: 4
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
🛒 Ingredients
🥦 Veggies
• 3 cups broccoli florets (fresh or frozen)
• ½ cup diced carrots
• ¼ cup diced onion
• 2 cloves garlic, minced
🥣 Base
• 3 cups low-sodium chicken broth
• 1 cup unsweetened almond milk or high-protein milk
• 1 cup low-fat cottage cheese
• ½ cup plain Greek yogurt
• 1 cup shredded sharp cheddar (reduced-fat preferred)
🧂 Seasoning
• ½ tsp garlic powder
• ½ tsp onion powder
• Salt & black pepper to taste
• Pinch nutmeg (optional but great flavor)
👩🍳 Step-By-Step Instructions
1️⃣ Sauté Aromatics
In large pot over medium heat:
Add small splash olive oil.
Cook:
• Onion
• Carrots
For 3–4 minutes until softened.
Add garlic and cook 30 seconds.
2️⃣ Simmer the Veggies
Add:
• Broccoli
• Chicken broth
Bring to boil.
Reduce to simmer and cook 8–10 minutes until broccoli is tender.
3️⃣ Blend for Creaminess
Remove about 1 cup of broccoli mixture and blend with cottage cheese until smooth.
Alternatively, use immersion blender directly in pot (leave some chunks for texture).
Return blended mixture to pot.
4️⃣ Add Protein Cream
Lower heat.
Stir in:
• Almond milk
• Greek yogurt
• Shredded cheddar
Stir gently until cheese melts.
Do not boil after adding yogurt — keeps it creamy.
5️⃣ Season & Serve
Add:
• Garlic powder
• Onion powder
• Salt & pepper
• Nutmeg
Simmer 2–3 more minutes.
Serve hot.
💪 Nutrition (Approximate Per Serving)
Calories: 250–300
Protein: 28–35g
Carbs: 10–14g
Fat: 10–14g
Fiber: 3–4g
High satiety. Moderate calories. Great for fat loss.
