22d • General discussion
High protein broccoli cheddar soup
This comfy classic will satisfy that cozy craving while still helping you hit your protein goals
High-Protein Cheddar Broccoli Soup
~30–35g protein per serving (depending on brands)
Ingredients (4 servings)
Base
• 2 Tbsp butter or olive oil
• 1 small onion, finely diced
• 2 cloves garlic, minced
• ¼ cup flour (or 2 Tbsp cornstarch for GF)
• 3 cups milk (whole or 2%)
• 2 cups low-sodium chicken or veggie broth
Veg
• 4 cups broccoli florets (small pieces cook best)
• ½ cup finely diced carrot (classic + color)
Protein
• 1 cup cottage cheese (blended)
Cheese
• 1½–2 cups sharp cheddar, freshly shredded
(sharp = more flavor, less cheese needed)
Seasoning
• ¾ tsp salt (adjust later)
• ½ tsp black pepper
• ½ tsp smoked paprika or mustard powder
Instructions
1. Build flavor
• Melt butter in a pot over medium heat
• Sauté onion + carrot (if using) 4–5 min
• Add garlic, cook 30 sec
2. Thicken
• Sprinkle in flour, stir 1 minute
• Slowly whisk in milk + broth
3. Cook broccoli
• Add broccoli
• Simmer gently 10–12 minutes until tender
4. Blend (optional but recommended)
• Blend half the soup for creaminess, leave some chunks
(Immersion blender is perfect)
5. Protein magic
• Lower heat
• Whisk in blended cottage cheese
6. Cheese time
• Stir in cheddar off heat, handful at a time
• Stir until smooth (don’t boil!)
7. Taste & adjust
• Add salt, pepper, paprika
• Thin with milk if needed
Pro Tips (no grainy cheese!)
• Always shred your own cheese
• Add cheese off heat
• Keep soup below a simmer after dairy goes in
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High protein broccoli cheddar soup
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