A creamy, protein-packed soup with minimal carbs — comforting, filling, and perfect for a low-carb lifestyle.
Servings: 4 | Prep Time: 10 mins | Cook Time: 25 mins | Total Time: 35 mins
Dietary Badges: Vegetarian, Low-Carb, High-Protein
Ingredients
- 1 tbsp extra virgin olive oil
- 1 large yellow onion, diced
- 2 large carrots, peeled and diced (optional: reduce to 1 for lower carbs)
- 1 stalk celery, diced
- 4 cloves garlic, minced
- 1 tsp smoked paprika
- 2 tbsp almond flour or coconut flour (instead of all-purpose flour)
- 3 cups vegetable broth
- 4 cups broccoli, chopped
- 2 cups milk (unsweetened almond milk or 1% milk for slightly higher protein)
- 1 cup shredded cheddar cheese
- 1 cup low-fat cottage cheese, blended
- Salt and black pepper, to taste
Instructions
1. Sauté the Vegetables
Heat olive oil in a large pot over medium-high heat. Add onion, carrots, and celery. Cook for 8–10 minutes, stirring frequently, until softened and fragrant.
Tip: Don’t rush this step—softened vegetables build the soup’s base flavor.
2. Add Garlic
Stir in minced garlic and cook for 1 more minute until fragrant.
Tip: Garlic can burn quickly; watch carefully and stir constantly.
3. Incorporate Flour & Paprika
Sprinkle smoked paprika and almond/coconut flour over the vegetables. Stir to coat evenly.
Tip: Coconut flour absorbs more liquid than almond flour—adjust broth slightly if the mixture seems too thick.
4. Add Broth & Broccoli
Pour in vegetable broth and add chopped broccoli. Bring to a gentle simmer. Cook for 8–10 minutes until broccoli is tender.
Tip: Frozen broccoli works too; just monitor liquid and thickness.
5. Add Dairy & Cheese
Lower the heat. Add milk, shredded cheddar, and blended cottage cheese. Stir constantly until cheese melts, about 5 minutes. Keep heat low to prevent curdling.
Tip: Use unsweetened almond milk for lower carbs, or 1% milk for a higher protein version.
6. Blend & Season
Use an immersion blender to gently blend the soup to your desired consistency—smooth or slightly chunky. Season with salt and black pepper to taste. Serve warm.
Tip: If soup is too thick after blending, add a splash of milk or broth to adjust consistency.
Ingredient Details & Substitution Tips
- Cottage Cheese: Blending creates creaminess and adds protein. Ricotta or silken tofu (for vegan) are good substitutes.
- Cheddar Cheese: Adds rich flavor; try Monterey Jack or mozzarella for a milder taste.
- Almond/Coconut Flour: Lowers carbs compared to all-purpose flour; coconut flour may need slightly more liquid.
- Broccoli: Fresh or frozen works; frozen may release more water—adjust liquid accordingly.
- Milk: Unsweetened almond milk for low-carb; 1% milk if protein content is a priority.
Equipment Alternatives:
- No immersion blender? Use a regular blender in batches—careful, soup will be hot.
Recipe Variations & Serving Suggestions
- Extra Creaminess: Add 2 tbsp cream cheese or heavy cream.
- Flavor Boost: Add 1 tsp Dijon mustard or 1/4 tsp nutmeg.
- Protein Boost: Stir in cooked chicken or turkey for non-vegetarian option.
- Serving Ideas: Pair with low-carb crackers, keto bread, or a light side salad.
Storage & Make-Ahead Tips
- Refrigeration: Airtight container, up to 4 days.
- Freezing: Portion and freeze for up to 2 months; thaw overnight before reheating.
- Reheating: Warm gently on stovetop; add a splash of milk if too thick.
Nutrition Facts (Per Serving, Approximate)
Calories: 210 kcal | Carbs: 8 g | Protein: 14 g | Fat: 13 g | Fiber: 3 g
Dietary Highlights: Low-Carb, High-Protein, Vegetarian, Gluten-Free
Frequently Asked Questions (FAQs)
Q: Can I skip carrots entirely for ultra low-carb?
A: Yes, the soup will still be flavorful and creamy thanks to broccoli and cheese.
Q: Can I use frozen broccoli?
A: Absolutely; just check thickness and adjust liquid if needed.
Q: Can I make this vegan?
A: Use unsweetened almond milk, vegan cheese, and blended tofu instead of cottage cheese.
Q: Can I freeze the blended soup?
A: Yes, freeze in portions; re-blend gently after thawing.
Q: Can I make it spicier?
A: Add a pinch of cayenne pepper or smoked paprika to taste.
Personal Story & Engagement
I love this soup because it’s creamy, filling, and low-carb, perfect for a weekday lunch or a cozy dinner. I discovered this combination while experimenting with keto-friendly comfort foods, and it quickly became a family favorite.