If your idea of broccoli soup is a heavy, cream-laden bowl that makes you want to nap for three hours, this recipe is about to change your life. Or at least your lunch break. This healthy low-fat broccoli soup is cozy, creamy, and comforting, but it skips the usual suspects: no heavy cream, minimal cheese, and a smart blend of veggies that lets the broccoli shine.
Instead of relying on a cup of cream (which can clock in at more than 800 calories per cup), we lean on broth, potatoes, and a little Greek yogurt to create richness with a fraction of the fat. The result is a weeknight-friendly soup you can feel good about serving to yourself, your kids, your gym buddy, and that one friend who “doesn’t like vegetables” but mysteriously finishes their bowl every time.
Why This Broccoli Soup Is Actually Good for You
Broccoli may not win popularity contests at the dinner table, but nutritionally it’s a star. It’s packed with fiber, vitamin C, vitamin K, and antioxidants, while being naturally low in calories. Turning it into a blended soup is an easy way to eat a big serving without feeling like you’re chewing your way through a forest.
A lighter take on cream of broccoli
Traditional cream of broccoli soup often starts with butter, flour, lots of whole milk or cream, and a generous handful of full-fat cheese. Delicious? Of course. Waistline- and heart-friendly? Not so much. Those versions can be surprisingly high in saturated fat and calories for a “vegetable soup.”
In this healthy low-fat broccoli soup recipe, we do things differently:
- No heavy cream: We get creaminess from potatoes and a spoonful of Greek yogurt instead.
- Low added fat: Just a small amount of olive oil for sautéing.
- Broth-based: Vegetable or chicken broth keeps it light but flavorful.
- Built-in veggies: Onions, celery, and carrots add natural sweetness and body.
Approximate nutrition snapshot
Exact numbers depend on the brands you use, but for a generous serving (about 1½ cups), you can expect roughly:
- 140–170 calories
- 3–4 grams of total fat (mostly from olive oil and yogurt)
- 6–8 grams of protein
- 5–7 grams of fiber
Compare that with many restaurant-style broccoli soups that can easily climb to 300–500 calories and double-digit grams of fat per bowl, and you can see why this version is a keeper for regular rotation.
Ingredients for Healthy Low-Fat Broccoli Soup
This recipe makes about 4–6 servings, depending on how big you pour your bowls.
Main ingredients
- 1 tablespoon olive oil – Just enough to soften the aromatics.
- 1 medium yellow onion, chopped – Brings sweetness and depth.
- 2 celery stalks, chopped
- 1 medium carrot, chopped
- 3 cloves garlic, minced
- 6 cups broccoli florets (fresh or frozen) – Use as much stem as you like; peel the tough outer layer first.
- 1 medium Yukon Gold or russet potato, peeled and diced – The secret to natural creaminess without cream.
- 4 cups low-sodium vegetable or chicken broth
- 1 cup water (optional, for thinning if needed)
- ½ teaspoon dried thyme
- ¼ teaspoon ground black pepper, plus more to taste
- ½ teaspoon fine sea salt, or to taste (start low if your broth is salty).
- ½ cup plain nonfat Greek yogurt – Stirred in off the heat for tang and creaminess.
- 2 tablespoons grated Parmesan cheese (optional) – Adds a savory boost with minimal fat and calories.
- Juice of ½ lemon – Brightens everything and balances the broccoli flavor.
Optional toppings
- Extra Greek yogurt or a small dollop of light sour cream
- Chopped fresh parsley or chives
- A sprinkle of shredded reduced-fat cheddar for a “broccoli-cheddar” moment
- Whole-grain croutons or toasted pumpkin seeds for crunch
Step-by-Step: How to Make Low-Fat Broccoli Soup
1. Sauté the aromatics
- In a large pot or Dutch oven, heat the olive oil over medium heat.
- Add the onion, celery, and carrot. Cook for 5–7 minutes, stirring occasionally, until the vegetables soften and the onion turns translucent.
- Stir in the garlic and cook for another 30–60 seconds, just until fragrant. (If you smell garlic and think, “Wow, that’s amazing,” you’re done. If you smell garlic and think, “Uh oh, that might be burning,” you’ve gone too far.)
2. Simmer the soup
- Add the diced potato, broccoli florets, thyme, pepper, and a pinch of salt to the pot.
- Pour in the broth and stir to combine. The liquid should just about cover the vegetables; if it doesn’t, add up to 1 cup of water.
- Bring the mixture to a gentle boil, then reduce the heat to low, cover, and simmer for 15–20 minutes. The soup is ready to blend when the broccoli and potatoes are very tender and easily pierced with a fork.
3. Blend until silky (or as chunky as you like)
- Remove the pot from the heat and let it cool for a few minutes.
- Using an immersion blender, blend the soup directly in the pot until it reaches your desired consistency. For a smoother soup, blend longer; for a bit of texture, leave a few small broccoli pieces intact.
- No immersion blender? Carefully transfer the soup in batches to a regular blender, venting the lid slightly and covering it with a kitchen towel to allow steam to escape. Blend until smooth, then return the soup to the pot.
4. Add creaminess without the cream
- Once the soup is blended and back in the pot, stir in the Greek yogurt and Parmesan (if using). Make sure the soup is off the heat or on very low so the yogurt doesn’t curdle.
- Add the lemon juice and stir again. Taste and adjust the seasoning with more salt, pepper, or lemon if needed.
If the soup is thicker than you like, thin it with a bit more warm broth or water. If it’s too thin, let it simmer uncovered for a few minutes to reduce slightly.
Flavor Boosters That Keep It Healthy
Just because a soup is low-fat doesn’t mean it has to be low flavor. Here are some easy ways to give your low-fat broccoli soup extra personality without piling on saturated fat:
- Play with herbs: Thyme is classic, but oregano, basil, or a pinch of Italian seasoning work beautifully.
- Add umami: A spoonful of nutritional yeast, a small amount of miso paste, or extra Parmesan can deepen the flavor.
- Brighten with acid: Lemon juice or a splash of apple cider vinegar balances the richness and makes the broccoli taste fresher.
- Use garnish strategically: A tiny sprinkle of sharp cheddar on top gives you that broccoli-cheddar vibe with much less cheese than stirring a whole cup into the soup.
Common Questions About Healthy Broccoli Soup
Can I make this soup dairy-free?
Yes. Leave out the Parmesan, swap the Greek yogurt for a few tablespoons of canned light coconut milk or a dollop of unsweetened plant-based yogurt, and you’ve got a creamy, dairy-free broccoli soup. You can also use an extra potato or add ½ cup of cooked white beans for creaminess.
Can I use frozen broccoli?
Absolutely. Frozen broccoli is usually flash-frozen at peak freshness and works perfectly here. Toss it in straight from the freezer; you may just need a few extra minutes of simmering time.
How can I make the soup even higher in protein?
Try one (or more) of these ideas:
- Stir in extra Greek yogurt just before serving.
- Add ½–1 cup of cooked white beans before blending.
- Top with a sprinkle of shredded reduced-fat cheddar or some toasted chickpeas.
What about sodium?
To keep sodium under control, choose low-sodium broth and go easy on the salt while cooking. You can always finish individual bowls with a tiny pinch of salt or extra herbs instead of salting the whole pot heavily.
Storage, Freezing, and Reheating Tips
One of the best things about this healthy broccoli soup is how well it keeps. It’s a meal prep hero.
- Refrigerator: Store in an airtight container for up to 4 days. The flavors actually improve as it sits.
- Freezer: Let the soup cool completely, then freeze in portions for up to 3 months. If you’re planning to freeze the soup, you can add the Greek yogurt after thawing to keep the texture extra smooth.
- Reheating: Warm gently over low to medium heat on the stove, stirring occasionally. Add a splash of water or broth if it’s too thick. Avoid boiling after you’ve added yogurt or other dairy.
Serving Ideas for a Complete, Balanced Meal
This soup is satisfying on its own, but pairing it with something small turns it into a fully balanced plate:
- A slice of whole-grain toast or half a whole-grain grilled cheese sandwich
- A side salad with lemony vinaigrette
- A small portion of grilled chicken, tofu, or baked fish
- Roasted chickpeas or a whole-grain roll for extra fiber and staying power
Put simply: this is the kind of meal that fills you up without slowing you downideal for busy weekdays, cozy weekends, or that “I want something healthy but also comforting” mood that hits around 8 p.m.
Real-Life Tips & Experiences with Healthy Low-Fat Broccoli Soup
Once you start making this healthy low-fat broccoli soup regularly, you’ll probably develop your own rituals and tweaks. Here are some experience-based tips and little stories from the “I’ve-made-this-a-lot” file that can help you fine-tune the recipe to your life.
1. The weeknight lifesaver. Many people discover this soup on a busy weeknight when they notice a slightly sad head of broccoli in the crisper and a couple of potatoes rolling around in the drawer. The beauty of this recipe is that it’s very forgiving. If you’re short on one vegetable, just add a bit more of another. Short on potato? Toss in a handful of rolled oats while it simmersonce blended, they’ll help thicken the soup and add fiber without changing the flavor much.
2. Kid-approved… usually. Broccoli has a reputation with picky eaters, but this soup can be surprisingly kid-friendly. Many parents report that children who refuse steamed florets will happily eat a bowl of blended broccoli soup, especially if you call it “green superhero soup” or let them sprinkle their own cheese or croutons on top. If your kids are particularly suspicious, blend until very smooth and serve with a grilled cheese sandwich for dipping. Suddenly, vegetables feel like a fun activity instead of a chore.
3. Leftovers that don’t feel like leftovers. One of the small joys of this recipe is discovering how good it tastes on day two (or three). The flavors meld and deepen overnight, and the texture often gets even creamier. If the soup thickens too much in the fridge, stir in a little water or broth as you reheat it. Many people like to portion the soup into individual containers right away, so grabbing a healthy lunch is as easy as opening the fridge.
4. Customizing for your health goals. This soup is naturally low in fat and calories, but you can adapt it further based on your goals. If you’re focusing on heart health, keep the cheese minimal and rely on herbs, lemon, and garlic for flavor. If you’re trying to increase protein, add beans or extra Greek yogurt and garnish with toasted nuts or seeds. If you’re watching sodium, choose low-sodium broth, skip salty toppings, and finish with a squeeze of lemon instead of more salt. The base recipe is a blank canvas; you decide how to paint it.
5. Entertaining with broccoli soup (yes, really). It might sound odd to serve broccoli soup to guests, but presented the right way, it can feel incredibly elegant. Pour the soup into small bowls or mugs as a starter, drizzle a tiny swirl of Greek yogurt or olive oil on top, and finish with a sprinkle of herbs or finely grated Parmesan. Paired with crusty bread and a simple salad, it looks intentional and restaurant-worthynot just “I needed to use up some broccoli.”
6. Seasonal variations keep it interesting. Once you get comfortable with the basic method, you can easily riff on it throughout the year. In fall, add a little roasted butternut squash or sweet potato for sweetness and color. In winter, simmer a bay leaf with the broth and sprinkle nutmeg on top. In spring, toss in a handful of baby spinach or peas right before blending for an extra hit of green. In summer, use fresh farmers’ market broccoli and herbs for peak flavor.
7. A gentle nudge toward healthier habits. Making this soup on a regular basis can quietly shift your eating habits in a positive direction. It helps you eat more vegetables without feeling like you’re “dieting,” it makes meal prep easier, and it’s a comforting option to reach for on days when you’d otherwise default to takeout. Many people find that having a batch of healthy soup in the fridge changes the choices they make for snacks and lunches throughout the week.
In short, this Healthy Low-Fat Broccoli Soup Recipe is more than just a cozy bowl on a cold day. It’s a practical tool for eating well, a flexible template you can adapt to your tastes, and a surprisingly delicious way to sneak more green vegetables into your lifeone creamy spoonful at a time.
