American · lunch, dinner

Broccoli Cheddar Soup

Name: Broccoli Cheddar Soup
Total time: 30 min
Cuisine: American
Ingredients: 4 tbsp (56 g) salted butter; 1 small onion (70 g), diced; 1 large garlic clove, minced; 2 cups (475 ml) chicken bone broth; 1 small head broccoli (200 g), finely chopped; 2 oz (56 g) full-fat cream cheese; 1/3 cup (80 ml) heavy cream; 1 1/4 cups (140 g) shredded cheddar

Broccoli Cheddar Soup — from Joe Duff - The Diet Chef's cooking video

Watch how it’s made · 4:15

Video by Joe Duff - The Diet Chef on YouTube · Open on YouTube

30 minServes 4407 kcal a serve

Keto (5.6 g net carbs a serve)
Gluten-free ingredients
Nut-free

Contains: Milk. Check labels on stock, sauces and spice mixes.

Broccoli, bone broth and cheddar make a warming bowl with about 17 g protein, calcium from the cheese and roughly 6 g net carbs, thickened without any flour.

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Ingredients 8

4 tbsp (56 g) salted butter
1 small onion (70 g), diced
1 large garlic clove, minced
2 cups (475 ml) chicken bone broth
1 small head broccoli (200 g), finely chopped
2 oz (56 g) full-fat cream cheese
1/3 cup (80 ml) heavy cream
1 1/4 cups (140 g) shredded cheddar

Method

Tap a time to watch that step in the video.

Cut the butter and cream cheese into pieces, measure out the cheddar, dice the onion, mince the garlic and chop the broccoli (stems included) very finely. 0:39
Melt the butter in a large pot over medium-high heat and cook the onion and garlic until soft and fragrant. 2:13
Pour in the bone broth, add the broccoli and turn the heat to high to bring it to the boil. 2:41
Stir in the cream cheese and cream until smooth, then bring back to the boil. 3:11
Add the cheddar a handful at a time, stirring until melted, then lower the heat and simmer for a few minutes until thickened. 3:29

Tip. For a thicker soup, whisk in 1/4 tsp xanthan gum while it simmers. Keeps 3–4 days in the fridge; reheat gently so the cheese doesn't split.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy407 kcal1,700 kJ

Protein17 g34% of a day

Fibre1.6 g6% of a day

Carbohydrate7.2 g5.6 g net · 2.8 g sugars3% of a day

Fat35 g22 g saturated45% of a day

Sodium430 mg19% of a day

Where the energy comes from one serve

Net carbs 6%
Protein 17%
Fat 77%

Fits keto: 5.6 g net carbs a serve, with 77% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin C High52%

46 mg a serve, mostly from broccoli (96%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin K High45%

54 µg a serve, mostly from broccoli (95%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin A High37%

329 µg a serve, mostly from salted butter (29%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Calcium High24%

318 mg a serve, mostly from cheddar (79%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin B12 High21%

0.5 µg a serve, mostly from cheddar (57%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Selenium Source17%

9.5 µg a serve, mostly from cheddar (51%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Zinc Source14%

1.6 mg a serve, mostly from cheddar (69%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Omega-3 Source13%

0.2 g a serve, mostly from heavy cream (30%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Folate Source11%

45 µg a serve, mostly from broccoli (70%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B6 Source11%

0.2 mg a serve, mostly from broccoli (48%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

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Vitamin E8%

1.1 mg a serve, mostly from broccoli (34%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Potassium7%

340 mg a serve, mostly from broccoli (47%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium7%

29 mg a serve, mostly from broccoli (36%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Iron5%

1 mg a serve, mostly from broccoli (36%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin D3%

0.6 µg a serve, mostly from salted butter (34%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

Recipe and video by Joe Duff - The Diet Chef; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.