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Broccoli Cheese Soup (Low Carb and Gluten Free)

Simply one of the best low carb broccoli cheese soup recipes around. And it’s easy to make too!

I will be the first to admit that there is nothing sexy or elegant about this recipe. Broccoli Cheese is the workhorse among soups. It’s warming, nutritious, you get your greens into you, and if you are lucky, it also tastes good. Not all of them do, I’ve had some pretty blah broccoli soups in my day. Most notably at my first-year dorm in university, where the kitchen staff had no business messing with heavy, creamy soups. I myself have never tried my hand at it, so when I saw that the most recent issue of Cook’s Illustrated had a recipe, I wanted to give it a try.

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Cook’s Illustrated is the only cooking periodical that we get right now. We’ve had other subscriptions in the past but we’ve let most of them lapse as we have a pretty large collection of back issues. Cook’s comes every year courtesy of my parents-in-law and we always enjoy it. I like the way they test different methods of making a dish to arrive at what they consider “the best” way. But I have to confess, I don’t always follow the extra steps involved to get “the best” out of the recipes. As a busy mother of three, who is impatient at the best of times, the extra steps often just feel like extra work.

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The best low carb broccoli cheese soup recipe

But for broccoli soup, I thought it worth my while to follow their recipe almost to the letter, with a few small changes to make it lower in carbs and higher in fat. In their investigations, they found something completely counterintuitive that really worked – cook the broccoli beyond all recognition. It sounds awful because there is nothing worse than overcooked broccoli, but in this case, it works. The point is to break down the sulfurous compounds to the point that the broccoli actually tastes like broccoli again. And to speed up this process, they added a touch of baking soda. Weird, definitely, but does it work

The Results: I haven’t had broccoli soup in quite some time, so I don’t really have anything to measure it against, but I will give this a thumbs up. The flavour was definitely of broccoli, but without a trace of that overcooked, college-dorm-style broccoli. It was creamy without being heavy. And my picky eater, who actually loves broccoli and soup separately, loved it together too. It was a great starter to our dinner and a great way to get a serving of veggies into everyone. This recipe is a keeper, for certain.


5 from 1 vote
The best low carb broccoli cheese soup recipe
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Broccoli Cheese Soup (Low Carb and Gluten Free)
Prep Time
10 mins
Cook Time
35 mins
Total Time
45 mins
 
Simply the best low carb broccoli cheese soup recipe. Adapted from Cook's Illustrated March/April 2011.
Course: Soup
Cuisine: American
Calories: 217 kcal
Ingredients
  • 2 tbsp unsalted butter
  • 2 pounds broccoli chopped into 1 inch pieces (include the stems)
  • 1/2 cup onion chopped
  • 2 garlic cloves minced
  • 1 1/2 tsp dry mustard powder
  • pinch cayenne
  • salt
  • 3-4 cups water
  • 1/4 tsp baking soda
  • 2 cups chicken broth
  • 2 cups shredded sharp cheddar cheese
  • 2 oz parmesan grated
  • pepper to taste
Instructions
  1. In a large pot or dutch oven, heat butter over medium high heat. Add broccoli, onion, garlic, mustard, cayenne and 1 tsp salt. Stir frequently and cook until fragrant, about 6 minutes.
  2. Add 1 cup water and baking soda and bring to a simmer. Cook until broccoli is very soft, about 20 minutes.
  3. Add broth and 2 cups water and increase heat to medium high. Bring to a simmer and cook another 5 minutes. Add cheeses and blend soup with an immersion blender (alternatively, you can transfer soup to a blender and blend in two batches).
  4. Adjust consistency of soup to your liking with remaining water (I found it didn’t need any more). Season to taste with salt and pepper.
Recipe Notes

Serves 8 as a side or appetizer. Each serving has 6.48 g NET CARBS.

Food energy: 217kcal
Total fat: 12.88g
Calories from fat: 115
Cholesterol: 41mg
Carbohydrate: 9.68g
Total dietary fiber: 3.20g
Protein: 13.63g

Nutrition Facts
Broccoli Cheese Soup (Low Carb and Gluten Free)
Amount Per Serving
Calories 217 Calories from Fat 116
% Daily Value*
Total Fat 12.88g 20%
Cholesterol 41mg 14%
Total Carbohydrates 9.68g 3%
Dietary Fiber 3.2g 13%
Protein 13.63g 27%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

Nutritional Disclaimer

Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

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Comments

  1. what a perfectly beautiful soup!! I love the colour and I am sure the texture was just right! My girls love broccoli soup I will have to try your method next time I make it for them!
    Cheers
    Dennis

    Reply

  2. Looks pretty lovely to me! Broccoli is so darn good for you, too. I actually just made a baked potato soup a few days ago with broccoli, and yesterday I had some more broccoli with a black bean garlic sauce. I can't get enough! Now you got me craving more! LOL…is it possible to overdose on it?! :-p

    Reply

  3. Broccoli soup is one of my favourites yet I have never made it at home. When I was working it was a treat I had at least once a week at a restaurant called Kelsey's. They made the best. I must try this and try to replicate the taste at home now that I am not working.

    Reply

  4. The addition of spinach is a fantastic idea. I've never heard of the baking soda addition. Crazy but if it makes the broccoli taste more flavorful, I will do it. Thanks Carolyn!

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  5. I've never had homemade broccoli soup. I don't think I've ever had it period! But I can imagine the kitchen cooks messing up the soup.

    I love Cook's Illustrated. I've learned so much from the magazines! I use their techniques all the time.

    NOW on to this soup hehe. It looks soo delicious! The photos are stunning!! I want to gulp it down. MY children looooves broccoli, I wonder if I can get them to try this! I will have them help me so they believe that broccoli was actually used. Hahaha! Also love the addition of spinach- super duper healthy and delicious!!

    Reply

  6. You have definitely revived an interest in this classic and love your tips! Thanks for the inspiration and I now take it back anything I've said about this soup before. Yours looks just perfect!

    Reply

  7. This soup sound amazing. I taste some just like you that make me *** just by smelling, but your looks and sounds fantastic!Thanks for sharing will try this soon!

    Reply

  9. Cook's Illustrated always has really solid recipes — I love that magazine. This looks really great. I haven't had broccoli soup in a long time either, but now I've got a craving.

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  10. I've never made broccoli soup before, but this one is calling my name. I have to make this one soon and I like that they put less cheese in for my hubby.

    Reply

  11. This looks wonderful! I love broc and cheese soup – and anything off the pages of Cooks Illustrated is bound to be nothing short of amazing!!

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  14. So this soup might not be sexy, but it is pretty darn good looking. The color is fantastic. I've never made broccoli soup myself since most recipes never appealed to me, but I think I will have to make an exception with yours :o)

    Reply

  18. That's worth trying, for sure. I'm intrigued by the cooking method for the broccoli but I trust Cook's Illustrated. Thanks for sharing. 🙂

    Reply

  19. I love broccoli and cheese soup, it's one of my favorites. But, I agree, so often the cheese is overwhelming and the broccoli gets lost!
    I'll have to try the baking soda trick, thanks. 🙂

    Reply

  20. Yum! I love broccoli soup when it's done right! As for the baking soda, adding it to the mix raises the pH to a more basic level. And when cooking in alkaline/basic water (greater than pH 7), your hemicelluloses are more soluble therefore, the veggies soften much quicker and become mushy. So, I guess it's more of a time thing 🙂 Thanks so much for sharing this recipe!

    Reply

  22. This is a bowl of soup I would love to eat. The color is fantastic. I love that broccoli isn't the only veggie in there. This is definitely worth giving a shot.

    Reply

  25. Simple and easy. That's how I like my food. I make an awesome broccoli soup but this is a little more detailed and spicy. I LIKE IT. There are 50 million ways to make one thing and I salute everyone who can find a tasty variation on a classic. Salute!!!!

    Reply

  26. This came out beautifully. It is interesting that the instructions say to cook the broccoli for a long time. I also wonder what the baking soda is for.

    Reply

  27. You just gave me a brilliant recipe and idea. My kids love broccoli. This soup is perfect for chilly afternoon:)

    Reply

  28. I'm a fan of CI too — but I also admit to skipping some of those extra steps! this soup looks great — so if you say cooking the broccoli to death was the secret, I guess we'll have to believe you! Theresa

    Reply

  32. I love cream of broccoli soup. I can't imagine the depth of flavor that develops with the broccoli cooked the way it is. Wow. It looks absolutely gorgeous.

    Reply

  33. Wow this soup looks so good, I really enjoy broccoli soup. I really like that yours keeps that green color. Delicious!

    Reply

  34. I've tried about a million recipes for broccoli cheese soup and have never been satisfied with any of them. I've been looking for a low carb version, so this one is going next on my list to try! The ingredient list sounds wonderful, and it looks great!

    Reply

  35. I love broccoli soup! That color is amazing, I seriously think I should paint my bathroom that color! Great job!

    Reply

  38. Your soup looks really good… the color is beautiful, the texture seems to be perfect and that bowl is gorgeous!

    Reply

  40. Sooo appreciate the tips on this soup! That icky cooked broccoli taste is exactly why I always choose other veggies over broccoli for soup! I will absolutely give this a try – would love to have leftovers for lunch!

    Reply

  41. It seems that broccoli cheese soups are either blah or over-the-top cheesy. This looks perfect! Thanks for sharing. I've want to add Cooks Illustrated but first I have to let some of my other subscriptions lapse – too many magazines! P.S. Great job today on our online cooking class chat 🙂

    Reply

  42. It seems that broccoli cheese soups are either too blah or over-the-top cheesy! This one looks perfect! I've been thinking about subscribing to Cooks Illustrated, but I have to let some of my other subscriptions lapse first – too many magazines! P.S. Great job on our online cooking class chat today 🙂

    Reply

  45. Gorgeous soup. The method is really interesting, I'll have to try this.
    I have an online subscription to Cooks, but I almost never use it. Maybe I should get the magazines instead of the online version..

    Reply

  48. My kids love broccoli, but never dared serving them in a soup form. I need to get up to the challenge. Thanks for the inspiration. I love the list of ingredients.

    Reply

  50. I love it when the classics are reinvented and this is a perfect candidate. I've had too many sludgey, smelly broccoli soups but this looks fresh & bright green I'm going to revisit it for sure, thanks!!

    Reply

  51. I've actually never had broccoli cheese soup! Usually it looks so heavy and kind of grosses me out. Your version looks light and tasty!

    Reply

  53. I adore broccoli soup, and your version looks wonderful! I posted one with a very subtle pop of chili in it some time ago which was also wonderful. Great photos!

    Reply

  57. Your soup looks heavenly! I also adore Cook's Illustrated…. it's our go to magazine for "how to" do things best. Well done on the top 9! This classic soup deserves a second look from us all!

    Reply

  60. Such a great, healthy soup to get us through these lingering cold winter nights. It may not be sexy as you say but I find the pale green color beautiful 🙂

    Reply

  61. I love a good broccoli soup! Maybe this will be the way to get it into the kids… or my husband!! Excellent!

    Reply

  64. This soup was delicious! I send the recipe to my mom, and recommended it to my Facebook friends.

    I admit to making a couple changes:
    – a small amount of olive oil added to the butter to prevent it from browning too quickly (I used a butter substitute because I'm on SB Phase 1, and those are tricky sometimes)
    – 2 cups of water, divided
    – 1 tsp dijon mustard (instead of using dry mustard, because it's kind of pricey)
    – reduced-fat cheddar
    – I slowly mixed the cheese in after blending the soup

    Reply

  65. Made the soup today (with less fluid) and it is a very creamy broccoli soup.. Added more spinach to bring up the color..
    Had planned to add watercress for a second day, but had so many visitors today who wanted soup that there is not enough to make the same creamy soup, so tomorrow it will be become more soupy and sharper with the watercress..

    Reply

  66. I made this soup for the SRC this month, and it was really really delicious! And pretty too :-). It was a great pick, but a very hard decision, you have way too many wonderful recipes to choose from. I also made your Adobo chicken, which turned out great. But I will have to come back for more, especially that avocado soup :-). Thanks!

    Reply

  70. Just made this soup this afternoon and served it for supper. It is a winner! Light with good broccoli flavor and a nice amount of cheese. Sooooo much better than the glue-like broccoli soup served in some restaurants.

    Reply

  71. Today is Feb. 3rd, 2014, I made this soup and it is wonderful, so delicious. I ended up using the extra water because once I blended everything up it was fairly thick. I can’t wait to give my hubby a bowl tonight.

    Reply

  72. I made this soup today, and I’m sharing a link to your site on Facebook because the soup came out FABULOUS. A nice, clean flavor. It’s meant to be for dinner, but I’m sitting here with a steaming mug of it because I couldn’t wait once I had my ‘chef’s sample taste.’ SO GOOD!

    Reply

  73. Made this soup today, and it came out *FABULOUS*…so tasty, in fact, that I’m sitting here with a steaming mug of it at 3:30pm, even though it’s supposed to be for dinner later. I just couldn’t resist. Excellent flavor! I didn’t need the 4th cup of water – it came out just right using only 3.

    Reply

  74. Loved this soup! I didn’t have any spinach but I had fresh kale from the garden that I substituted. Turned out awesome! You are the bomb!

    Reply

  75. My kids are nuts over this and I can’t keep it in the fridge even after doubling the batch. I confess, I’ve stooped to using the big bag of frozen broccoli from Costco. It’s often cheaper than fresh and super easy to use, being already clean and trimmed. I just sautee up the onions and garlic with the spices then dump the frozen broccoli in to heat with the added water.

    Reply

    • Goodness, no apologies needed for the frozen broccoli. We buy the big bag of the organic from Bjs specifically for this recipe!

      Reply

  76. Just made this tonight at the end of a frosty 15 F day. Wanted an easy, meatless, low carb, warm-me-to-the-toes dinner (yikes, what an order!) 🙂 No problem, I knew where to come. This was awesome. Husband and kids all loved it (even my tough 9 yo son said, “Wow!”) Beautiful, rich, creamy soup … and no cream! You have such an eye for a good recipe. Well; I guess I have an eye for a good food blogger. We all have our talents. 🙂 I have yet to be disappointed with any recipe I’ve tried here. Thanks again!

    Reply

  79. HI, THIS LOOKS SO GOOD…I KEEP READING ABOUT THE ADDED SPINACH…. I MUST HAVE MISSED IT ….. WHERE DOES IT SAY ADD SPINACH AND HOW MUCH WOULD I ADD ???
    THANKS

    Reply

    • Look up the original Cooks Illustrated Recipe – it calls for 2 oz (approx 2 cups) baby spinach leaves, and a heck of a lot less cheese: 3/4 C shredded cheddar and 1 1/2 C grated Parmesan which is about 3/4 C.

      Reply

  80. I made this last night and it was delicious! I had a little heavy cream in the fridge (maybe 1/2 cup) so I added that and a little more cheddar than the recipe called for. I always have spinach around so I’ll add some of that next time. Great recipe. Thank you!

    Reply

  81. This soup is outstanding! I made it exactly as instructed plus a few spinach leaves thrown in during the last 5 minutes of cooking. I like how adding the cheese to the hot soup and then blending makes it seem creamy without adding cream! I sprinkled at little extra cheddar in my soup bowl and it was delicious. Thank you for sharing this!

    Reply


  84. I made this tonight and it was perfect for a raw March day. I used frozen broccoli and pulsed the first batch in a cup of broth ; then blended the second batch of cooked broccoli in the second cup of broth till completely smooth. I sautéed the garlic and onion in butter. Then added the dry mustard, the cayennne, all the broccoli mixture and added the salt and pepper to taste. Lastly I stirred in the cheeses and simmered a while. My husband declared this a winner. It’s the best broccoli soup I’ve ever made and I’ve been cooking for 45 years!

    Reply

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