High Protein Broccoli Cheddar Soup

Introduction
Broccoli cheddar soup is a beloved comfort dish that combines the earthy flavors of broccoli with the rich, creamy taste of melted cheese. Traditionally, it is a hearty yet indulgent meal. However, by adding high-protein ingredients, we can transform this classic soup into a nutritious, muscle-building powerhouse. Whether you’re looking for a filling lunch, a post-workout meal, or a healthy dinner, this high-protein broccoli cheddar soup delivers both taste and nutrition. In this article, we’ll explore the history of broccoli cheddar soup, break down its ingredients, provide a step-by-step recipe, and offer tips and variations to suit different dietary needs. Let’s dive in!

The History of Broccoli Cheddar Soup
Broccoli cheddar soup has its roots in American cuisine, particularly in the 20th century when creamy soups gained popularity in home kitchens and restaurants. While cheese-based soups have existed for centuries, the modern version of broccoli cheddar soup is largely credited to American diners and chains like Panera Bread, which popularized the dish. Its creamy texture, combined with the mild yet distinct taste of broccoli, made it a favorite comfort food. Over time, variations have emerged to enhance its nutritional profile, leading to high-protein versions that cater to fitness enthusiasts and health-conscious eaters.

Ingredients Breakdown
To make a high-protein version of broccoli cheddar soup, it’s important to use ingredients that boost protein content while maintaining the rich and creamy flavor. Here’s a breakdown of the key components:

• Broccoli: The star of the dish, packed with fiber, vitamins, and antioxidants. It provides a delicious, slightly bitter contrast to the creamy cheese sauce.
• Cheddar Cheese: A crucial ingredient for flavor and texture. Opt for sharp cheddar for a more intense taste while keeping portions balanced for protein and fat content.
• Milk: A source of protein and creaminess. Using 1% or skim milk can reduce fat without compromising flavor.
• Greek Yogurt or Cottage Cheese: These ingredients significantly increase the protein content while enhancing creaminess.
• Chicken or Vegetable Broth: Provides depth of flavor while serving as the soup’s base. Opt for a high-protein bone broth for an extra nutritional boost.
• Garlic and Onion: Essential for building a flavorful base. Both ingredients add depth and complexity to the soup’s taste profile.
• Flour or Cornstarch: Used to thicken the soup and create a smooth texture.
• Spices: Mustard powder, cayenne pepper, salt, and black pepper enhance the overall taste.
• Protein Powder (Optional): Unflavored whey or plant-based protein powder can be added to further increase the protein content.

Step-by-Step Recipe

1. Prepare the Ingredients: Chop the broccoli into small florets and dice the onion and garlic. Shred the cheddar cheese and set everything aside.
2. Sauté the Aromatics: In a large pot, melt butter over medium heat. Add diced onion and garlic, cooking until softened and fragrant.
3. Create the Base: Sprinkle flour or cornstarch over the onion mixture, stirring constantly to form a roux. This helps thicken the soup.
4. Add the Broth and Milk: Slowly pour in the broth while stirring to prevent lumps. Follow with the milk, stirring continuously.
5. Cook the Broccoli: Add the chopped broccoli to the pot and bring to a simmer. Cover and cook for about 10-12 minutes, or until the broccoli is tender.
6. Blend the Soup (Optional): For a smoother texture, use an immersion blender to partially or fully blend the soup. If you prefer it chunky, skip this step.
7. Incorporate the Cheese and Protein: Reduce the heat to low and gradually stir in the shredded cheddar, Greek yogurt (or cottage cheese), and protein powder (if using). Stir constantly until fully melted and combined.
8. Season and Serve: Add mustard powder, cayenne, salt, and black pepper to taste. Serve warm and enjoy!

Tips for the Perfect High-Protein Broccoli Cheddar Soup

• Use Fresh Ingredients: Fresh broccoli and high-quality cheddar enhance flavor and nutrition.
• Control the Thickness: Adjust the consistency by adding more broth for a thinner soup or more cheese for a thicker texture.
• Blend for a Smooth Texture: If you prefer a velvety soup, blend it thoroughly. For a chunkier version, leave some broccoli pieces intact.
• Choose the Right Protein: Greek yogurt and cottage cheese are great for a natural protein boost, while unflavored protein powder can be added for an extra boost without altering the taste.
• Reheat Gently: When reheating, use low heat to prevent the cheese from separating.

Variations and Customizations

• Vegan Option: Replace dairy milk with almond or soy milk, use nutritional yeast instead of cheese, and add silken tofu for protein.
• Spicy Version: Increase the cayenne and add diced jalapeños.
• Extra Protein Boost: Add shredded chicken or cooked quinoa.
• Low-Carb Variation: Use heavy cream instead of flour to thicken the soup.

Health Considerations and Nutritional Value
This high-protein broccoli cheddar soup is packed with essential nutrients. Broccoli provides vitamins C and K, fiber, and antioxidants, while cheddar cheese contributes calcium and protein. Greek yogurt or cottage cheese enhances the protein content while keeping the soup creamy without excessive fat. Using bone broth increases the collagen and amino acids, making it an excellent choice for joint and gut health. This soup can be part of a balanced diet and is especially beneficial for those looking to increase their protein intake while enjoying a comforting meal.

FAQ
Can I make this soup ahead of time? Yes! Store it in an airtight container in the refrigerator for up to 4 days. Can I freeze broccoli cheddar soup? Yes, but avoid freezing if you used Greek yogurt, as it may separate. If freezing, do so without dairy and add it when reheating. How can I make it even higher in protein? Adding chicken, extra cheese, or protein powder are great options. Can I use frozen broccoli? Absolutely! Just extend the cooking time slightly. Is this soup keto-friendly? It can be! Use heavy cream instead of flour, and ensure your broth has no added sugars.

High Protein Broccoli Cheddar Soup

This high-protein broccoli cheddar soup is a delicious, nutritious twist on a classic comfort dish. Packed with protein and flavor, it’s perfect for a healthy and satisfying meal.

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Prep Time 10 minutes mins

Cook Time 23 minutes mins

Total Time 33 minutes mins

Servings 8

Ingredients

  

• 1 tbsp butter
• 1 large yellow onion diced
• 2 large carrots peeled and diced
• 1 stalk celery diced
• 2 cloves garlic minced
• 1/4 cup all-purpose flour or gluten-free alternative
• 1/2 tsp smoked paprika
• 3 cups vegetable broth preferably not-chicken style
• 4 cups chopped broccoli
• 2 cups 1% milk
• 4 oz shredded cheddar cheese about 1 cup
• 1 cup blended low-fat cottage cheese
• Salt & pepper to taste

Instructions

 

• In a large pot, melt the butter over medium heat.
• Add the diced onion, carrot, and celery, stirring frequently, and cook for 10 minutes.
• Stir in the minced garlic and cook for another minute.
• Sprinkle in the smoked paprika and flour, stirring well to coat the vegetables, and cook for one more minute.
• Pour in the vegetable broth and add the chopped broccoli. Bring the mixture to a simmer.
• Let the broccoli cook for 8-9 minutes until softened.
• Reduce the heat to low and add the milk, warming the soup gently.
• Stir in the blended cottage cheese and shredded cheddar, mixing until fully melted. Avoid overheating to prevent curdling.
• Blend one cup of soup in a blender, allowing steam to escape through the vent, then return it to the pot. Alternatively, use an immersion blender to partially blend the soup.
• Taste and add salt if needed.