🔢 Nutrition (per serving – 4 servings)
- Calories: ~320
- Protein: 28–35g
- Carbs: 14g
- Fat: 17g
(Varies depending on cheese and milk choice.)
🛒 Ingredients
- 1 tbsp butter or olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 4 cups broccoli florets (fresh or frozen)
- 1 cup shredded carrots
- 2 cups low-sodium chicken broth
- 1 cup unsweetened high-protein milk (or 2% milk)
- 1 cup plain Greek yogurt (0–2%)
- 1 ½ cups freshly shredded sharp cheddar
- ½ cup low-fat cottage cheese (blended smooth)
- 1 tbsp cornstarch (optional, for extra thickness)
- Salt & black pepper to taste
- Pinch paprika (optional)
👩🍳 Instructions
1️⃣ Build flavor base
In a large pot over medium heat, add butter.
Sauté onion 3–4 minutes until soft. Add garlic and cook 30 seconds.
2️⃣ Cook vegetables
Add broccoli, carrots, and broth.
Simmer 10–12 minutes until broccoli is very tender.
3️⃣ Blend for creaminess
Use an immersion blender to partially blend (leave some texture).
For ultra-smooth soup, blend fully.
4️⃣ Add protein boost
Lower heat. Stir in:
- Milk
- Greek yogurt
- Blended cottage cheese
Heat gently — do not boil (prevents curdling).
5️⃣ Add cheese
Stir in cheddar gradually until melted and smooth.
6️⃣ Adjust thickness
If thicker soup is desired, dissolve cornstarch in 1 tbsp cold water and stir in. Simmer 1–2 minutes.
Season and serve hot.
💪 How This Version Is High-Protein
Instead of heavy cream + flour:
- Greek yogurt adds creaminess + protein
- Cottage cheese boosts protein without changing flavor
- Reduced butter keeps fats balanced
- Cheddar gives classic richness
🔥 Make It Even Higher Protein (40g+ per serving)
- Add 1 scoop unflavored collagen peptides
- Stir in ½ cup shredded rotisserie chicken
- Serve with high-protein bread
