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Home » Recipes » Low Calorie

Healthy Broccoli Cheddar Soup

Published: Aug 8, 2020 · Modified: May 7, 2025 by Megan

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Healthy Broccoli Cheddar Soup is low calorie and made in 30 minutes with minimal ingredients. A great vegetarian soup that's also gluten free and can easily be made dairy free.

Healthy Broccoli Cheddar Soup is low calorie and made in 30 minutes with minimal ingredients. A great vegetarian soup that's also gluten free and can easily be made dairy free. Gluten Free + Low Calorie

Who doesn't love a broccoli and cheese soup recipe on a 110 degree day? Me! A friend from Puerto Rico told me once that eating hot food on a hot day will make you feel cooler. I've never experienced this but hey, I keep trying to see if it will happen. One can always hope!

There's nothing better in my opinion than a bowl of comforting broccoli and cheese soup served with my low carb bread recipe or to go with a healthy BLT salad, a sandwich or low calorie chicken salad.

Soups are a great way to eat more veggies especially if you're a picky veggie eater and don't like to eat your vegetables. It's a great way to sneak in those nutrients and making it taste good. This vegetarian vegetable soup is another one of my favorite's for adding more nutrients too!

Broccoli and Cheese Soup

This is the best broccoli cheddar soup recipe! Not only is it made with healthy, nutrient dense ingredients but it's also made with less fat making it lower calorie. It has incredible flavor and comes together effortlessly in 30 minutes!

A great soup to meal prep ahead of time and freeze for a day when you don't have time to prep your veggies. You know those days will happen when you just run out of time or don't feel like prepping a bunch of veggies. That's when having low calorie soup recipes stashed in your freezer will really save you!

Ingredients

  • Broccoli
  • Leeks
  • Garlic
  • Extra Virgin Olive Oil
  • Vegetable Broth
  • Low Moisture Cheddar Cheese
  • Salt, Pepper, Red Pepper Flakes

How to Make Keto Broccoli Cheddar Soup

While healthy broccoli cheese soup seems like a healthy choice on the surface, you do need to caution the ones you get at restaurants and even healthier restaurants like Panera are not the best choice for fat loss.

They use a lot of oil (and unhealthy, inflammatory oils like canola), salt as well as a ton of cheese and it's likely not low moisture cheese. This adds up to a lot of extra calories!

This recipe is a healthy broccoli soup recipe for weight loss as it uses healthy extra virgin olive oil and reduces the portion of cheese to reduce the calories while still making the soup delicious and yummy!

This is the best broccoli cheddar soup recipe for weight loss. I know you will not be disappointed in the flavor! I do recommend you add a main protein source with your low fat broccoli cheddar soup like this recipe for healthy turkey burgers, crispy baked salmon, baked turkey cutlets, baked pork chops, healthy coconut shrimp recipe, or crispy baked cod!

The options are endless for pairing a delicious protein with this low calorie broccoli and cheese soup recipe. You really can't go wrong - it's so tasty!

Healthy Broccoli Cheddar Soup is low calorie and made in 30 minutes with minimal ingredients. A great vegetarian soup that's also gluten free and can easily be made dairy free. Gluten Free + Low Calorie

Healthy Broccoli Cheddar Soup

Megan Olson
Healthy Broccoli Cheddar Soup is low calorie and made in 30 minutes with minimal ingredients. A great vegetarian soup that's also gluten free and can easily be made dairy free. Gluten Free + Low Calorie
5 from 2 votes
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Course Dinner, Lunch
Cuisine American
Servings 4 servings
Calories 144 kcal

Ingredients
 
 

  • 4 cups broccoli florets
  • 1 cup leeks thinly sliced
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons garlic minced
  • 3 1/2 cups vegetable broth no sodium added
  • 1 teaspoon black pepper
  • 1 1/2 teaspoons sea salt
  • 1/2 teaspoon red pepper flakes
  • 1/3 cup low moisture cheddar cheese shredded, or sub nutrition yeast for dairy free

Instructions
 

  • Add 2 cups of water to a large pot and bring to a boil. Add the broccoli florets. Steam the broccoli in the boiling water 4-5 minutes then drain and return the pot on the stove.
  • Reduce the heat to medium then add the leeks, garlic and olive oil. Stir together and cook 3-4 minutes until the leeks are tender.
  • To the pot, add the broccoli, vegetable broth, salt, pepper and red pepper flakes. Stir and simmer covered 5-7 minutes.
  • Using an immersion blender, blend the broccoli into the broth. If you do not have an immersion blender, turn off the heat and cool the soup for 10 minutes then blend in a blender or food processor and return it to the pot and heat 10 minutes on medium heat before proceeding.
  • Stir the cheese into the soup and taste to adjust the seasonings as needed.
  • Serve or store in the refrigerator up to 7 days. Store in the freezer up to 60 days.

Notes

  • You can easily add your favorite protein to increase the macronutrients in this soup!

Nutrition

Serving: 1servingCalories: 144kcalCarbohydrates: 14gProtein: 6gFat: 8gSaturated Fat: 1gCholesterol: 2mgSodium: 969mgPotassium: 362mgFiber: 4gSugar: 3gVitamin A: 1035IUVitamin C: 85mgCalcium: 106mgIron: 1mg
Tried this Recipe? Let me know!Let us know how it was!

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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    5 from 2 votes

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    Recipe Rating




  1. Rose says

    October 11, 2023 at 4:23 am

    Looking for a good low calorie broccoli soup so excited to try this! How much is a serving since I’m counting calories and protein etc?

    Reply
    • Megan says

      October 11, 2023 at 10:00 am

      The recipe makes 4 servings so 1/4th of the recipe equals one serving.

      Reply
  2. Marti says

    September 07, 2023 at 12:34 pm

    Absolutely delicious! I've made this several times and shared it with my neighbors. They are pleasantly surprised when I tell them it is low calorie and no cream!

    Reply
  3. Lucy says

    November 17, 2022 at 7:47 am

    Hi Megan,
    Where is the sugar from and the carbs?
    I can’t have any sugar or carbs with fat.
    Can u advise.
    Thx
    Lucy

    Reply
    • Megan says

      November 17, 2022 at 8:21 am

      Sugar and carbs are coming from the broccoli and cheese.

      Reply
  4. Susan says

    February 21, 2021 at 12:16 pm

    Going to make this but where’s all the sodium coming from

    Reply
    • Megan says

      February 22, 2021 at 1:41 pm

      Sodium is coming from all the ingredients. Broccoli naturally has sodium, black pepper has sodium, red pepper flakes has sodium, cheese has some sodium and the low sodium broth has some sodium too. The salt is the most dense in this recipe so if you are concerned about sodium then that is the area to reduce.

      Reply

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Megan is a nutritionist, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 stop dieting, heal their relationship with food and lose weight sustainably. Megan lost 80 pounds herself. Here you get healthy, lower calorie recipes!

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