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Deliciously rich and creamy, this high protein broccoli cheddar cheese soup recipe has about 400 calories and 38 grams of protein per serving. The protein comes from naturally protein-rich foods, including a secret ingredient that’s blended into the broth!
I love sitting down to a cozy, piping hot bowl of soup way too much to not be a year-round soup-eater. There’s something so satisfying about it! Soup is a great way to pack a ton of nutrition into a single bowl. And it’s a convenient, filling meal in itself.
One of my favorite soups is broccoli cheese, which, if you’re a fan of Panera you probably understand. I love this soup so much I already have a couple versions of it on my blog. (Both a keto recipe and lactose and gluten free recipe!) But one thing about broccoli soup I don’t love is that it’s not always high in protein. To compensate, I typically serve it with a sandwich or something on the side to make it more satiating. With about 38 grams of protein per serving from whole food ingredients that are naturally high in protein, this recipe handles that!
This soup is rich and creamy with a ton of savory flavor. In addition to protein, it has nutrient-rich garlic, onion, carrot, and broccoli. This is the heartiest broccoli cheddar soup I’ve come up with yet, and I’m thrilled to share it with you.
It’s truly a full meal on its own. However, if you’re so inclined, I wouldn’t say no to a crusty slice of bread or a cheddar garlic sourdough discard biscuit along with it for dipping purposes.
Why You’ll Want This Recipe on Repeat
- Quick and easy. In just 30 minutes from start-to-finish, you’ll have a delicious, nourishing meal for the whole family. Or make it for your stash of meal prep freezer dinners for busy nights.
- Budget friendly and nutritious. Here we use economical ingredients like frozen broccoli and canned chicken. This helps you stick to your grocery budget without sacrificing flavor or nutrition.
- Special diet friendly. This soup is naturally gluten free, just make sure to use gluten free chicken soup base and Worcestershire sauce. Additionally, it’s lower in carbs with less than 20 grams of net carbohydrates per serving. This makes it easier to fit into a low carb or ketogenic way of eating. Also, if you’re trying to lose weight and are eating in a calorie deficit, this recipe is good to have up your sleeve. It has about 400 calories and 38 grams of protein per serving.
Broccoli Cheese Soup Ingredients
Breaking It Down
Ingredients Explained
In this section I explain the ingredients and give substitution ideas where applicable. For the full recipe (including the ingredient amounts), see the recipe card below.
- Cream cheese – One of my favorite ways to thicken a creamy soup without adding flour or cornstarch is to use cream cheese. Just make sure to slightly soften it so that it blends well.
- Cottage cheese – I use Good Culture 2% Cottage Cheese, but you can use whatever kind you like here. You’re not going to taste cottage cheese, it just bumps up the protein and helps make this soup super rich and creamy.
- Cheddar cheese – I like sharp cheddar here, but use any kind of cheddar you like or have on hand. For the best flavor and creamy texture, I recommend shredding the cheddar yourself instead of buying it pre-shredded.
- Canned chicken – My favorite is Wild Planet No Salt Added Organic Roasted Chicken Breast. You can use any kind of canned chicken you like, or feel free to use about 1 1/2 cups of cooked, chopped chicken instead (rotisserie chicken or leftover roast chicken work well here).
- Milk – Using milk instead of broth or stock is a good way to increase the protein in soup. And it also lends a creamy texture and rich flavor. I use Fairlife Fat-Free Milk because it’s a good source of protein, but you can use any kind of milk you like.
- Better Than Bouillon Roasted Chicken Base – Instead of using chicken broth, chicken stock, or chicken bone broth, I use Fairlife milk with Better Than Bouillon Chicken Base. This results in a creamy, protein-rich broth with deep flavor. If you prefer to use stock or broth, go for chicken bone broth; it won’t have quite as much protein as milk, but it has more protein than regular chicken broth or stock.
- Worcestershire sauce – Adds salty, umami depth of flavor.
- Dijon mustard – Just a little bit of Dijon adds a sharp, tangy, pungent flavor that helps enhance the creamy, cheesy richness without making the soup taste like mustard.
- Hot sauce – The hot sauce isn’t here to make this dish spicy; it just helps create a balanced flavor profile. You can omit it if you like, or add more to taste.
- Garlic powder, onion powder, and black pepper – These pantry-staple seasonings add complexity so that this soup is anything but boring. Even though we’re sautéing fresh onion and garlic, I also like to add dried onion and garlic powder because they contribute slightly different flavors.
- Extra-virgin olive oil – Adds healthy fat to the soup and is a good base to sauté the vegetables.
- Onion, carrot, and garlic – These vegetables are classic ingredients in broccoli cheese soup. They help create a well-balanced savory flavor base and bump up the nutrition with fiber, vitamins, and minerals. For the carrot, I like to finely dice it instead of shredding. This way, you get pretty little pieces that hold their shape instead of stringy, mushy carrot shreds.
- Broccoli – This is the star of the show! Broccoli, a cruciferous vegetable, is packed with nutrition. One cup of chopped broccoli has the following nutritional information: 31 calories, 0 grams fat, 6 grams carbohydrates, 2 grams fiber, and 3 grams protein. Additionally, it provides a variety of vitamins and minerals. (You can read more about broccoli’s nutritional information on USDA.) I usually use frozen broccoli florets (thawed first) because it’s what I keep on hand, but fresh broccoli will also work. To use fresh broccoli florets, you might need to cook it a few minutes longer until it’s as soft as you like it.
PRO TIP: The ingredient photo shows salt in the dish with the spices. However, I recommend waiting to add any salt until after the soup is made and you taste it.
Instructions
- Add the cream cheese, cottage cheese, shredded cheddar, chicken, milk, chicken base, Worcestershire, Dijon, hot sauce, garlic powder, onion powder, and black pepper to a blender or food processor. Process until smooth.
- Heat a 3.5 to 5-quart pot over medium heat. Once hot, add the olive oil, onion, and carrot. Cook until softened but not browned, about 3 to 5 minutes, stirring occasionally.
- Add the garlic and cook 1 minute, stirring constantly.
- Stir in the cream cheese mixture.
- Stir in the broccoli. Bring up to a gentle boil (don’t turn the heat above medium), stirring frequently. Once it’s at a gentle boil, turn the heat down slightly and simmer 5 to 10 minutes.
- If you want to break up the broccoli florets a bit into smaller pieces, use a potato masher to mash some of it. Taste and adjust seasonings, adding salt if desired. Serve.
Storage and Reheating Tips
Cool to room temperature. You can store this in the fridge for up to 4 days or in the freezer for up to 3 months. I like to divide freeze this soup in single serving portions. This way, I can thaw as many servings as I need. It’s a lifesaver on busy nights when I need a quick and easy meal!
You can heat this in the microwave just fine. However, if you have the time, I recommend reheating it gently on the stovetop over medium heat. For the smoothest, creamiest texture, stir frequently and remove it from the heat once it reaches a gentle simmer. (Don’t let it boil.)
Tips For the Best Easy Creamy Broccoli Cheddar Cheese Soup
- I mentioned the brands of cottage cheese and milk I used so you know what to use if you want to get the same nutritional information. However, any kind of cottage cheese and milk will work just fine here.
- Hold off on adding salt until after the soup is made and you taste it. You can always add more salt, but you can’t take it out once it’s added.
- If you want your soup velvety smooth and creamy, a high-speed blender works best. Otherwise, a food processor or regular blender will also work fine, but you might end up with very small pieces of chicken. (Depending on how picky your eaters are, this may or may not be an issue.)
- To make this soup vegetarian, use vegetable soup base instead of chicken soup base. Instead of canned chicken, use a can of rinsed, drained white beans. The nutrition information will be different, but you’re still getting added protein (as well as fiber) from the beans.
Frequently Asked Questions
Cheese is a great place to start! In this recipe, cream cheese, cheddar cheese, and cottage cheese all add protein. Milk as the base for the soup’s broth contributes quite a bit of protein. Broccoli itself is also a decent source of protein. And last but not least, we blend the liquid ingredients with a can of chicken to bump up the protein even more!
The secret ingredient that adds a good amount of protein to this soup is canned chicken. It gets blended right into the broth, so you won’t be able to see or taste it. This makes it a good option if you have picky kids, are cooking for eaters with a meat aversion, or if you just prefer what looks and tastes like classic broccoli cheese soup but want the added benefit of higher protein.
If you want, instead of canned chicken you can use about 1 1/2 cups of chopped rotisserie chicken or leftover roast chicken.
We use cream cheese as the main thickener for this soup. Blending cream cheese with cottage cheese, shredded cheddar, chicken, and milk yields a thick, creamy liquid base that serves as our broth. No need for flour or cornstarch here!
Cheddar is a classic pairing with broccoli! I like the sharp cheddar so more of its flavor comes through, but you can use mild or medium cheddar if you like. For the best flavor and texture, shred a block of cheddar instead of buying the pre-shredded kind (which is frequently coated with anti-caking agents).
What to Serve with High Protein Broccoli Cheddar Soup
- Crusty artisan bread – This gorgeous loaf doesn’t require sourdough.
- Sourdough bread – I bake a loaf of sourdough once a month or so, and freeze it in slices so it’s perfect for serving with soup (also from my freezer stash).
- Garlic cheddar sourdough discard biscuits – Made with sourdough discard, these biscuits are the perfect balance between fluffy and bready.
- Low carb Red Lobster Cheddar Bay Biscuits copycat – A low carb take on the classic!
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High Protein Broccoli Cheddar Soup Recipe
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Equipment
Ingredients
- 4 ounces cream cheese slightly softened
- 1 cup cottage cheese I used Good Culture 2% Cottage Cheese (see Notes)
- 4 ounces cheddar cheese shredded
- 12.5 ounces canned chicken drained well (or about 1 1/2 cups cooked chopped chicken)
- 3 cups milk I used Fairlife Fat-Free Milk (see Notes)
- 1 tablespoon Better Than Bouillon Chicken Base
- 1/2 tablespoon Worcestershire sauce
- 1/2 tablespoon Dijon mustard
- 1 teaspoon hot sauce
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/4 teaspoon black pepper
- 1 tablespoon extra-virgin olive oil
- 1 cup diced yellow onion
- 3/4 cup finely diced carrot
- 4 large cloves garlic crushed
- 3 cups frozen broccoli florets thawed
Instructions
- Blend the base. Add the cream cheese, cottage cheese, shredded cheddar, chicken, milk, Better Than Bouillon, Worcestershire, Dijon, hot sauce, garlic powder, onion powder, and black pepper to a blender or food processor and process until smooth. (See Notes.)
- Sauté the veggies. Preheat a 3.5 to 5-quart pot over medium heat. Once hot, add the olive oil, onion, and carrot, and cook until softened but not browned, about 3 to 5 minutes, stirring occasionally. Add the garlic and cook 1 minute, stirring constantly. Stir in the cream cheese mixture and broccoli, and bring up to a gentle boil (don’t turn the heat above medium), stirring frequently. Once it’s at a gentle boil, turn the heat down slightly and simmer 5 to 10 minutes.
- Mash the broccoli a bit. If you want to break up the broccoli florets a bit into smaller pieces, use a potato masher to mash some of it.
- Finishing touches. Taste and adjust seasonings, adding salt if desired. Serve.
Video
Notes
- Taste and Adjust Seasonings: Hold off on adding salt until after the soup is made and you taste it. You can always add more salt, but you can’t take it out once it’s added.
- Cottage Cheese and Milk: I mentioned the brands of cottage cheese and milk I used so you know what to use if you want to get the same nutritional information. However, any kind of cottage cheese and milk will work just fine here.
- Blender or Food Processor: If you want your soup velvety smooth and creamy, a high-speed blender works best. Otherwise, a food processor or regular blender will also work fine, but you might end up with very small pieces of chicken. (Depending on how picky your eaters are, this may or may not be an issue.)
- Recipe Yield and Serving Size: This recipe makes about 6 cups of soup. There are 5 servings, and each serving is a scant 1 1/4 cups.
- A Note on Gluten in This Recipe: This soup is naturally gluten free, just make sure to use gluten free chicken soup base and Worcestershire sauce.
- Net Carbs: 16.67 grams per serving. If you’re looking for a recipe that’s even lower in carbs, check out my keto broccoli soup recipe.
- Storage: Cool to room temperature, and then store in the fridge for up to 4 days or in the freezer for up to 3 months. I like to divide freeze this soup in single serving portions so I can grab it out on busy nights when I need a quick and easy meal.
- Reheating: You can heat this in the microwave just fine. However, if you have the time, I recommend reheating it gently on the stovetop over medium heat. For the smoothest, creamiest texture, stir frequently and remove it from the heat once it reaches a gentle simmer (don’t let it boil).
Nutrition
Nutritional information is automatically calculated and should be used as an approximate.
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I’m the writer, recipe developer, photographer, and food stylist behind this blog. I love finding the human connection through something we all do every day: eat! Food is a common ground that we can all relate to, and our tables tell a story. It’s my goal to inspire you to get in the kitchen, try something new, and find a favorite you didn’t know you had.
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The recipe is very delicious. my only problem is that when the cheese is blended in with the soup base, it melts and sticks to the bottom of my pan and burns. I’ve made it twice and it’s happened both times.
I think it would be best to melt the cheese in off the burner or at the very end
Renae, I’m happy you love this recipe! It’s one of my favorites to keep stashed in the freezer for a quick, nutritious, flavorful meal. I’m not sure that the cheese would fully melt if you take the soup off the heat to incorporate it, which is why I let it simmer for 5 to 10 minutes. I’ve never had this soup stick to the bottom of the pot before, but I have a couple ideas on what could be causing that to happen and I’m happy to help you troubleshoot. 1) Are you blending the cream cheese mixture with a high-speed blender or food processor? (If possible, a high speed blender is a better choice here because it’s able to fully combine the ingredients without any small bits.) 2) What kind of pot are you using? (I make my soups in a Dutch oven because of their thick bottom, which helps prevent burning.) 3) Are you careful to not turn the heat above medium as directed, and once it’s at a gentle boil, turn it down to simmer, and stir frequently? I hope this helps!
Hi Faith!
I used an immersion blender and it blended it really well. I use a stainless steel pot, and I did do it over medium heat to cook it and then to heat it back up. The stainless steel is the only pan I have so I think I’ll just try to melt the cheese in at the very end if that’s the issue. Thanks!
My family loved this recipe!! Thank you :) We just have one question and maybe I’m blind, but I don’t see how many oz. or cups each serving is? I tried to kind of guesstimate with it having 5 servings total as I was serving, but I’d love to see that on the nutrition / description somewhere.
Roxanne, Thank you so much for your comment, I’m so happy to hear that you and your family loved the recipe! :)
From the recipe notes in the recipe card: Recipe Yield and Serving Size: This recipe makes about 6 cups of soup. There are 5 servings, and each serving is a scant 1 1/4 cups.
Hi! This recipe is delicious! But I am having a hard time figuring out the protein breakdown into 38 grams of protein per serving.
Emily, I’m so happy you like the soup! Here I used Cronometer for the approximate, which I highly recommend. It’s an app that calculates the nutritional information for a recipe based on the ingredient amounts and number of servings. Also, please note that like I mentioned in the recipe, if you want to get the same exact nutritional information, it’s important to use the same products/brands mentioned in the ingredient list. Let me know if you’re able to figure it out, and if not, please email me and I’m happy to send you a PDF of the nutritional information that I got from Cronometer.
I totally used a different brand of cottage cheese and milk which could have been where my discrepancy was occuring! But when I try to add up the protein using your ingredients, I am still only getting 31.78 grams per serving rather than 38. Could you please email a copy of the PDF? I am trying really hard to keep up with my macro count and want to make sure I am doing things right. The app seems really useful and I would like to check it out. I tried finding your email on your site but didn’t see it anywhere, thanks!
Emily, No worries at all, macros can be overwhelming and I’m happy to help – I’ll email you! (And I apologize that my email wasn’t conspicuous; it’s on my Contact page, a dropdown from my About page in the menu bar.) One thing I want to mention, please note that like it says in the recipe card under the nutritional information, this info is given as an approximate (if it needs to be an exact calculation, a registered dietitian or other healthcare professional might be the way to go). Emailing you now! 😊