🥦 High Protein Broccoli Cheddar Soup

Creamy • Mediterranean-style • 20g protein • Healthy comfort

Servings: 4
Time: 25 minutes

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✅ Ingredients

Vegetables

• 1 tbsp olive oil

• 1 small onion, diced

• 2 cloves garlic, minced

• 3 cups broccoli florets, chopped

• 1 medium carrot, grated (optional)

Liquid Base

• 2 cups (500 ml) low-sodium vegetable or chicken broth

• 1 ½ cups (360 ml) milk (low-fat or whole)

• 1 cup Greek yogurt (key for high protein & creaminess)

Cheese

• 1 ½ cups shredded cheddar cheese (sharp is best)

• Optional: 2 tbsp Parmesan for Mediterranean depth

Protein Boost

Choose ONE (both are Mediterranean-friendly):

• 1 cup cottage cheese (blends smooth → +14g protein)
  OR

• 1 scoop unflavored whey protein (added at the end)

Seasonings

• ½ tsp salt

• ½ tsp black pepper

• ½ tsp smoked paprika (optional)

• ¼ tsp nutmeg (classic flavor)

• ½ tsp dried thyme or oregano

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🔥 Instructions

1. Sauté the aromatics

1. Heat olive oil in a pot.

2. Add onions and cook 3–4 min.

3. Add garlic and cook 1 min.

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2. Add vegetables & broth

1. Add broccoli and grated carrot.

2. Pour in the broth.

3. Simmer 10 minutes, until broccoli softens.

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3. Blend for creaminess

Blend HALF the soup using:

• An immersion blender
  or

• A regular blender (careful with heat)

This keeps some chunks but makes it silky.

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4. Add the creamy base

Reduce heat to low (important):

Stir in:

• Milk

• Greek yogurt

• Cottage cheese (if using)

Do NOT boil after adding dairy — it may curdle.

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5. Melt the cheese

Stir in cheddar slowly until fully melted.

Optional: Add Parmesan for flavor.

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6. Add protein powder (optional)

If using whey protein:

• Remove pot from heat

• Whisk in protein powder until smooth

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7. Season

Add salt, pepper, paprika, nutmeg, thyme/oregano.
Adjust to taste.

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⭐ Nutrition Estimate (per serving)

• ~20–25 g protein depending on additions

• High fiber from broccoli

• Rich in calcium & antioxidants

• Mediterranean-style healthy fats

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🍽️ Serving Ideas

• Whole-grain bread

• Roasted chickpeas on top

• A drizzle of olive oil

• Chili flakes for heat

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🌿 Optional Mediterranean Add-Ins

• A handful of spinach at the end

• Turmeric for color + anti-inflammatory boost

• Lemon zest for brightness