This high-protein broccoli soup is creamy, cozy, and filling enough for dinner, with about 20 grams of protein per serving. I make it with fresh broccoli, cauliflower or potatoes, spinach, chicken bone broth, cottage cheese, and sharp cheddar for that comforting broccoli cheddar flavor, but without heavy cream. The cottage cheese blends right in, making the soup smooth, creamy, and extra satisfying.
Why I Started Making This High-Protein Soup
I started making this high-protein broccoli soup because soups are one of my favorite dinners when I want something warm, filling, and lower in calories. A big bowl feels cozy and satisfying, but it can still be light enough to fit into a calorie deficit.
That’s exactly how recipes like this high-protein broccoli soup, my cauliflower soup, asparagus soup, and chicken detox soup became regular dinners in our house. I love soups because they’re warm, filling, and usually lower in calories, which makes them such a helpful option when I’m trying to stay consistent with a calorie deficit.
And if I can add extra protein without making the recipe complicated, that’s definitely a plus. Between work, everyday life, and raising a 5-year-old, I need dinners that feel nourishing and homemade but don’t take forever to make:
Creamy without heavy cream – The cottage cheese blends right into the soup and creates that smooth texture you want from broccoli cheddar soup, while also adding extra protein.
Keeps me full for hours – Thanks to the cottage cheese, chicken bone broth, cheddar, and fiber-rich vegetables, one bowl feels satisfying enough for dinner. Each serving has about 20 grams of protein.
Lower in calories but still comforting – Soups are one of my favorite dinners when I’m in a calorie deficit because they’re warm, filling, and lighter than heavier meals. This one still feels dinner-worthy
and cheesy, which makes it so much easier to stay consistent.
Easy to turn into a full meal – If we need something more filling, I’ll serve it with pan-seared chicken, turkey meatballs, boiled eggs, or leftover air fryer chicken on the side. For my kid, I’ll usually add toast, cheese, or a few chicken pieces.
A simple way to eat more vegetables – My kid loves creamy blended soups, and this one makes it easy to pack in broccoli, cauliflower, spinach, carrots, celery, and onion in one bowl.
High-Protein Broccoli Soup (Creamy & Easy)
Description
Ingredients
- 1 tablespoon extra-virgin olive oil plus more for garnish
- 2 carrots small, coarsely grated
- 1 celery stalk diced
- 1 yellow onion small, diced
- 5 –6 cups broccoli florets about 2 heads broccoli
- 3 garlic cloves finely chopped
- 4 cups chicken bone broth
- 1 ½ cups cauliflower florets or 2 small potatoes, peeled and diced
- ½ teaspoon freshly cracked black pepper plus more to taste
- ½ teaspoon fine sea salt plus more to taste
- 2 cups fresh baby spinach
- 1 cup cottage cheese
- ½ cup shredded sharp cheddar cheese
- Fresh parsley or chives for garnish
Instructions
- Heat the olive oil in a large pot over medium heat. Add the grated carrots, celery, and onion. Cook for 5–6 minutes, stirring occasionally, until softened and fragrant.
- Stir in the garlic and broccoli florets. Cook for 2–3 minutes, until the garlic is fragrant and the broccoli starts to soften slightly.
- Pour in the chicken bone broth, then add the cauliflower or diced potatoes. Season with black pepper and a little salt. Bring to a boil, then reduce the heat and simmer for 15–20 minutes, or until the broccoli and cauliflower or potatoes are tender.
- Stir in the baby spinach and let it wilt for 1–2 minutes. Turn off the heat, then add the cottage cheese and shredded cheddar.
- Blend the soup until completely smooth and creamy using an immersion blender or a high-speed blender. If using a blender, work in batches if needed, and be careful with the hot soup. Blend until the cottage cheese is fully incorporated and the texture is silky.
- Taste and adjust the seasoning with more salt and pepper, if needed. Serve warm with a drizzle of olive oil and a sprinkle of fresh parsley or chives.
Notes
- Blend longer than you think, especially if using cottage cheese, so the soup turns smooth and creamy.
- Use cauliflower for a lower-carb version or potatoes for a creamier, more filling soup.
- Start with less salt because bone broth, cottage cheese, and cheddar can all add saltiness.
- Reheat gently and avoid boiling so the dairy stays smooth.
- Add a splash of broth or water if the soup thickens after chilling.
Nutrition information is shared to make meal planning easier. Values are estimates and can vary depending on the ingredients, brands, and serving sizes used. Learn more in my nutrition policy.
Ingredients You’ll Need
Broccoli – I use both the broccoli florets and stems for this soup. The stems have great flavor and blend beautifully once they’re tender, so there’s no need to throw them away. Just peel the tougher outer layer, chop the stems into smaller pieces, and simmer them with the florets. Once blended, everything turns smooth and creamy, which is especially helpful if you have a picky 5-year-old who isn’t always excited about big pieces of broccoli.
Carrots, celery, and onion – This is the flavor base of the soup. Cooking them first in olive oil makes the soup taste sweeter, richer, and more homemade. I also like grating the carrots because they soften quickly and blend in beautifully.
Garlic – Fresh garlic adds so much flavor. If you’re making this for adults only, you can add an extra clove or two for a stronger, more savory soup.
Chicken bone broth – Bone broth adds both flavor and protein, which makes this soup more filling than a regular broccoli soup. Since some bone broths are saltier than others, I recommend adding a little salt at first, then tasting again after blending.
Potatoes or cauliflower – I used potatoes in this soup because they make it extra creamy, filling, and a little more filling, which my family loves. If you want to keep the soup lower in carbs, cauliflower works really well too. It blends smoothly into the soup, adds body, and keeps that creamy texture without needing flour or heavy cream.
Fresh baby spinach – Spinach blends right into the soup and adds extra nutrients without changing the flavor much. This is one of my favorite little tricks for adding more greens, especially in family meals.
Cottage cheese – This is what makes the soup creamy and higher in protein. Once blended well, the cottage cheese becomes smooth and silky, almost like cream. At first, it can look a little grainy, but keep blending and it will turn creamy.
Sharp cheddar cheese – A little sharp cheddar gives the soup that classic broccoli cheddar flavor. I prefer sharp cheddar because it has more flavor, so you don’t need to use a lot.
Black pepper, salt, and herbs – Keep the seasoning simple if serving to kids. Fresh parsley or chives add a nice fresh finish without overpowering the soup.
For a spicy version – If you’re not serving this to kids, add a pinch of red pepper flakes, cayenne pepper, smoked paprika, or a little hot sauce before serving. My 5-year-old prefers the mild version, so I usually keep the pot kid-friendly and add heat to individual bowls instead.
How To Make High-Protein Broccoli Soup
Start with a simple veggie base
Heat the olive oil in a large pot over medium heat. Add the grated carrots, diced celery, and onion, then cook for 5–6 minutes, stirring occasionally, until softened and fragrant.
This simple base gives the soup a sweeter, more homemade flavor, so I like to let the vegetables soften properly before adding the broccoli.
Add the broccoli and garlic
Stir in the chopped garlic, broccoli florets, and peeled broccoli stems. Cook for 2–3 minutes, just until the garlic smells fragrant and the broccoli turns a brighter green.
I use the stems too because they add great flavor and blend beautifully into the soup once tender.
Let everything simmer until tender
Pour in the chicken bone broth, then add the potatoes or cauliflower. Season with black pepper and a little salt.
Bring the soup to a boil, then reduce the heat and let it simmer for 15–20 minutes, or until the broccoli stems, florets, and potatoes are tender.
I used potatoes for a creamier, cozier soup, but cauliflower works too if you want a lighter, lower-carb version.
Stir in the spinach at the end
Stir in the fresh baby spinach and let it wilt for 1–2 minutes. It will soften quickly and blend right into the soup.
This is one of my favorite ways to add extra greens, especially for family meals, because you don’t really taste the spinach once everything is blended.
Blend until it turns creamy
Turn off the heat, then add the cottage cheese and shredded sharp cheddar.
Blend the soup until completely smooth and creamy. I used my Ninja blender and blended it for about 4–5 minutes, stopping a few times to check the texture.
At first, it may look a little grainy because of the cottage cheese, but keep blending. Once it’s fully blended, the cottage cheese disappears into the soup and makes it silky and creamy without heavy cream.
Taste and serve
Taste the soup and adjust with more salt and black pepper if needed.
Serve warm with a drizzle of olive oil and fresh parsley or chives on top. If you’re not serving it to kids, you can also add red pepper flakes, cayenne, smoked paprika, or a little hot sauce for a spicy version.
My Best Tips From My Family to Yours
- Blend longer than you think. I used my favorite Ninja blender for this soup, and it made the texture so smooth and creamy. At first, the soup may look a little grainy because of the cottage cheese, but don’t worry, just keep blending. Blend for about 4–5 minutes, stopping a few times to check the texture and scrape down the sides if needed. Once fully blended, the cottage cheese disappears into the soup and gives it that silky, creamy finish without heavy cream.
- Use a good bone broth. Since bone broth adds both flavor and protein, use one you actually enjoy the taste of. Some brands are saltier than others, so I always start with less salt and adjust at the end.
- Make it kid-friendly. My kid loves creamy blended soups, and this one is a great way to serve broccoli in a softer, cozier way. For kids, you can serve it with toast, shredded cheese on top, or a few pieces of chicken on the side.
- Serve it with something crunchy. My family loves it with toast, seed crackers, or low-carb bread on the side.
- Use the broccoli stems. Peel and chop them, then simmer with the florets. They blend beautifully.
- Taste after blending. Always taste the soup after blending, not before. Bone broth, cottage cheese, and cheddar can all add saltiness, so the final flavor is easier to adjust once everything is smooth. Add more salt, pepper, or even a little extra cheddar if you want a richer flavor.
Storage and Leftovers
This high-protein broccoli soup stores really well, which makes it perfect for meal prep or quick lunches during the week.
- Fridge: Let the soup cool completely, then transfer it to an airtight container. Store in the refrigerator for up to 3–4 days.
- Freezer: You can freeze this soup for up to 2 months, but the texture may change slightly because of the cottage cheese and cheddar. It’s still delicious, but I recommend blending it again after reheating if you want it extra smooth.
- Reheating: Warm the soup gently on the stovetop over low to medium heat, stirring often. Try not to boil it aggressively, since dairy-based soups can separate if overheated
If it thickens: Add a splash of bone broth, regular broth, or water while reheating until it reaches your favorite creamy texture.
My tip: I like storing leftovers in individual portions so I can quickly reheat one bowl for lunch. If I want to make it more filling, I’ll add leftover chicken, turkey meatballs, or a boiled egg on the side.
Frequently Asked Questions
Is broccoli soup high in protein?
Most broccoli soups are not naturally high in protein, but this version has about 20 grams of protein per serving thanks to the chicken bone broth, cottage cheese, and cheddar cheese.
Can you put cottage cheese in soup?
Yes, cottage cheese works really well in blended soups. It adds creaminess and protein without needing heavy cream. The key is to blend the soup really well until completely smooth.
Can I taste the cottage cheese?
Not really. Once blended with the broccoli, bone broth, cheddar, and vegetables, the cottage cheese gives the soup a creamy texture without a strong cottage cheese flavor.
How do I make broccoli soup creamy without cream?
This soup gets its creamy texture from cottage cheese, potatoes or cauliflower, and cheddar cheese. The potatoes or cauliflower help thicken the soup, while the cottage cheese makes it smooth and creamy.
Can I use frozen broccoli?
Yes, frozen broccoli works too. You can add it straight to the pot, but the cooking time may be a little shorter since frozen broccoli softens quickly. Fresh broccoli gives the best flavor and color.
Why does my broccoli soup look grainy?
If the soup looks grainy, the cottage cheese probably hasn’t been blended long enough. Keep blending until the soup turns smooth and creamy. I used my Ninja blender for about 4–5 minutes, stopping a few times to check the texture.
More Soup Recipes You’ll Love
If you love simple, homemade soups for dinner, here are a few more easy recipes to try next:
- Easy Cabbage Soup – a light, comforting soup packed with vegetables and simple flavor.
- Chicken Pot Pie Soup – creamy, easy, and perfect when you want comfort food in a bowl.
- Roasted Red Pepper Soup – smooth, flavorful, and great with a simple protein on the side.
- Unstuffed Cabbage Roll Soup – hearty, filling, and easier than making traditional cabbage rolls.
- Low-Carb Italian Wedding Soup – a warm, satisfying soup with meatballs, greens, and plenty of flavor.
