High Protein Keto Broccoli Cheddar Soup – Cozy, Creamy, and Satisfying

This is the kind of bowl that makes weeknights feel easier. It’s thick, creamy, and loaded with cheesy broccoli goodness, but still fits a low-carb lifestyle. Thanks to a smart protein boost, it’s more filling than your average soup and perfect for meal prep.

Serve it on its own, pair it with a simple salad, or stash it in the fridge for quick lunches. Comfort and convenience, all in one pot.

What Makes This Special

• High in protein, low in carbs: Uses whey isolate or collagen peptides and extra cheddar to bump up protein without adding carbs.
• Ultra creamy, no flour needed: Heavy cream and cheese add body and richness without a roux.
• Quick and weeknight-friendly: Ready in about 30 minutes with minimal prep.
• Family-approved flavor: Classic broccoli cheddar taste with a savory twist from garlic, onion, and nutmeg.
• Easy to customize: Swap proteins, dairy, or seasonings to fit your preferences.

Ingredients

• 2 tablespoons butter or avocado oil
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 4 cups broccoli florets, chopped small (fresh or frozen)
• 4 cups low-sodium chicken broth (or vegetable broth)
• 1 cup heavy cream
• 2 cups sharp cheddar cheese, freshly grated (plus extra for topping)
• 1/2 cup unflavored whey protein isolate or collagen peptides
• 1 teaspoon Dijon mustard
• 1/2 teaspoon ground nutmeg
• 1/2 teaspoon smoked paprika (optional)
• Salt and black pepper, to taste
• Red pepper flakes, to taste (optional)

Step-by-Step Instructions

1. Sauté aromatics: In a large pot over medium heat, melt butter. Add onion and a pinch of salt.

   Cook 3–4 minutes until soft. Stir in garlic and cook 30 seconds until fragrant.

2. Add broccoli and liquids: Stir in broccoli, broth, Dijon, nutmeg, and smoked paprika. Bring to a gentle boil, then reduce to a simmer.

   Cook 8–10 minutes until broccoli is tender.

3. Blend for creaminess (optional): For a smoother soup, use an immersion blender to blend part or all of the pot. Leave some florets for texture if you like.
4. Stir in cream: Reduce heat to low. Add heavy cream and stir until warmed through.

   Do not boil after adding dairy.

5. Add protein and cheese: Whisk whey isolate or collagen into a small bowl with 1/2 cup warm broth until smooth. Stir this slurry into the pot. Gradually add cheddar by the handful, stirring constantly until melted and creamy.
6. Season to taste: Add salt, pepper, and red pepper flakes as desired.

   If soup is too thick, thin with more broth. If too thin, simmer gently a few minutes.

7. Serve: Ladle into bowls. Top with extra cheddar, a sprinkle of paprika, or a drizzle of olive oil.

Storage Instructions

• Fridge: Store in an airtight container up to 4 days.

  Reheat gently over low heat, stirring often. Avoid boiling to prevent cheese from separating.

• Freezer: Cheese-based soups can separate when frozen. If you must freeze, cool fully, portion into containers, and freeze up to 2 months.

  Reheat slowly and whisk to bring it back together.

• Meal prep tip: Keep an extra splash of broth on hand to thin leftovers during reheating.

Health Benefits

• High-quality protein: Whey isolate or collagen helps support satiety and muscle maintenance while keeping carbs low.
• Broccoli power: Packed with fiber, vitamin C, vitamin K, and antioxidants that support immune and bone health.
• Keto-friendly fats: Cream and cheese provide fats that keep you full and help with fat-soluble vitamin absorption.
• Lower carb count: No flour or starch, so it fits most ketogenic macros when portioned appropriately.

Pitfalls to Watch Out For

• Curdling cheese: High heat after adding cheese can cause separation. Keep the heat low and add cheese slowly.
• Gritty protein: Dumping dry powder straight into hot soup can clump. Always whisk with warm broth first.
• Over-salting: Cheddar and broth already contain salt.

  Season at the end.

• Too thin or too thick: Adjust with broth to thin or simmer a bit longer to reduce. Avoid adding starch thickeners if staying keto.

Alternatives

• Dairy-free: Use coconut cream and a dairy-free cheddar-style shreds. Choose a pea or egg white protein isolate if tolerated.
• Extra protein: Stir in shredded rotisserie chicken or diced grilled chicken at the end.
• Different cheeses: Try a mix of cheddar and gruyère, or add a little cream cheese for extra silkiness.
• Vegetable swaps: Add cauliflower with broccoli for a thicker, bulkier soup without extra carbs.
• Spice variation: Add curry powder and turmeric for a golden, warming version.

FAQ

Can I use pre-shredded cheese?

Pre-shredded cheese often has anti-caking starches that can make the soup grainy.

For the smoothest texture, use freshly grated cheddar.

What protein powder works best?

Unflavored whey protein isolate dissolves smoothly and keeps carbs very low. Collagen peptides also work and won’t thicken as much, but they won’t make it creamy like whey can.

How do I make it vegetarian?

Use vegetable broth instead of chicken broth and skip any meat additions. The rest of the recipe stays the same.

Can I use frozen broccoli?

Yes.

Toss it in straight from the freezer and simmer a few extra minutes until tender. It blends just as well as fresh.

How can I reduce calories without losing flavor?

Use half-and-half instead of heavy cream and reduce cheese by 25%. Keep the whey isolate for protein, and boost flavor with extra Dijon and spices.

In Conclusion

This High Protein Keto Broccoli Cheddar Soup checks all the boxes: creamy, comforting, and macro-friendly.

It’s simple enough for a busy night yet satisfying enough to keep you full for hours. Make a batch, stash a few portions for later, and enjoy a reliable go-to that never feels like a compromise.

High Protein Keto Broccoli Cheddar Soup – Cozy, Creamy, and Satisfying

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Servings 6 servings

Ingredients

  

• 2 tablespoons butter or avocado oil
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 4 cups broccoli florets, chopped small (fresh or frozen)
• 4 cups low-sodium chicken broth (or vegetable broth)
• 1 cup heavy cream
• 2 cups sharp cheddar cheese, freshly grated (plus extra for topping)
• 1/2 cup unflavored whey protein isolate or collagen peptides
• 1 teaspoon Dijon mustard
• 1/2 teaspoon ground nutmeg
• 1/2 teaspoon smoked paprika (optional)
• Salt and black pepper, to taste
• Red pepper flakes, to taste (optional)

Instructions

 

• Sauté aromatics: In a large pot over medium heat, melt butter. Add onion and a pinch of salt.Cook 3–4 minutes until soft. Stir in garlic and cook 30 seconds until fragrant.
• Add broccoli and liquids: Stir in broccoli, broth, Dijon, nutmeg, and smoked paprika. Bring to a gentle boil, then reduce to a simmer.Cook 8–10 minutes until broccoli is tender.
• Blend for creaminess (optional): For a smoother soup, use an immersion blender to blend part or all of the pot. Leave some florets for texture if you like.
• Stir in cream: Reduce heat to low. Add heavy cream and stir until warmed through.Do not boil after adding dairy.
• Add protein and cheese: Whisk whey isolate or collagen into a small bowl with 1/2 cup warm broth until smooth. Stir this slurry into the pot. Gradually add cheddar by the handful, stirring constantly until melted and creamy.
• Season to taste: Add salt, pepper, and red pepper flakes as desired.If soup is too thick, thin with more broth. If too thin, simmer gently a few minutes.
• Serve: Ladle into bowls. Top with extra cheddar, a sprinkle of paprika, or a drizzle of olive oil.