🥦 High Protein Broccoli Cheddar Soup

🥦 High Protein Broccoli Cheddar Soup (Mediterranean Style)

🕒 Total Time

35–40 minutes
Serves: 4

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🥣 Ingredients

Base

• 1 tbsp extra-virgin olive oil

• 1 small onion, finely chopped

• 2 garlic cloves, minced

• 3 cups broccoli florets, chopped small (fresh or frozen)

• 1 medium carrot, shredded (optional, for color and sweetness)

• 2½ cups low-sodium chicken or vegetable broth

• 1 cup milk or unsweetened almond milk

• 1 cup low-fat Greek yogurt (adds creaminess and protein)

• 1½ cups shredded sharp cheddar cheese (or mix cheddar + kasseri for Mediterranean flair)

• ½ tsp sea salt, or to taste

• ¼ tsp black pepper

• ¼ tsp smoked paprika or nutmeg (optional depth)

Protein Boost (choose one or combine)

• 1 scoop unflavored whey protein powder (or pea protein for plant-based)

• OR 1 cup cooked shredded chicken breast

• OR ½ cup cooked red lentils (for a vegetarian Mediterranean protein source)

Finishing Touches

• 1 tbsp olive oil (drizzle for richness)

• 2 tbsp fresh parsley or basil, chopped

• A few shavings of Parmesan or feta, to garnish

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🔥 Instructions

1. Sauté Aromatics

   • Heat olive oil in a medium pot over medium heat.

   • Add onion and cook 3–4 minutes until translucent.

   • Stir in garlic and cook 30 seconds more until fragrant.

2. Cook the Vegetables

   • Add broccoli, carrot (if using), broth, salt, pepper, and paprika/nutmeg.

   • Bring to a simmer, cover, and cook for 10–12 minutes, until broccoli is tender.

3. Blend for Creaminess

   • Using an immersion blender (or standard blender in batches), blend until mostly smooth — leave a few small broccoli chunks for texture.

4. Add Protein & Creaminess

   • Reduce heat to low. Stir in milk and Greek yogurt until smooth (do not boil).

   • Slowly add shredded cheddar, stirring constantly until melted and creamy.

   • Mix in your protein option (protein powder, chicken, or lentils).

   • Heat gently until thickened and hot, about 5 more minutes.

5. Finish

   • Taste and adjust seasoning.

   • Drizzle with a bit of olive oil, sprinkle parsley or basil, and top with a few Parmesan or feta crumbles before serving.

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🍽 Serving Ideas

Serve with:

• Toasted whole-grain pita or olive oil crackers

• Greek salad or roasted chickpeas for crunch

• A drizzle of lemon juice for brightness

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💪 Nutrition (per serving, with Greek yogurt + cheddar + whey protein)

• Calories: ~330

• Protein: 20–25 g

• Fat: 18 g (mostly heart-healthy from olive oil and cheese)

• Carbs: 10–12 g

• Fiber: 3 g

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🌿 Mediterranean Twists

• Use feta and kasseri instead of cheddar for a Greek flair.

• Add spinach, leeks, or zucchini for extra greens.

• Stir in a spoon of pesto before serving for herbal depth.

• Top with toasted pine nuts or almonds for crunch and omega-3s.