Healthier Soup Series: Broccoli Cheddar

It’s cozy, it’s creamy, it’s cheesy — broccoli cheddar soup is basically comfort in a bowl. But here’s the catch: like any good soup, it’s also usually loaded with heavy cream, butter and a mountain of cheese.

The good news? With a few smart swaps, you can turn a classic into healthy broccoli cheddar soup — keeping the flavor you love while making your bowl a whole lot lighter.

“Small changes in ingredients can make a big difference in nutrition in many recipes,” says Ulysses Wu, MD, with Hartford HealthCare. “You don’t have to give up comfort foods like broccoli cheddar soup — you just have to make them work for you instead of against you.”

Here are four ways to do just that.

1. Skip the heavy cream.

It’s the bad news you were waiting for – the same ingredient that makes your soup so rich and creamy is also high in fat and calories.

“Cream is one of the biggest calorie and fat contributors in broccoli cheddar soup,” Dr. Wu says. “It’s full of saturated fat, which can contribute to a rise in cholesterol and heart disease.”

Instead, try:

• Low-fat milk or half-and-half or unsweetened plant-based milk for creaminess without the saturated fat.
• Greek yogurt stirred in at the end to add protein and a thick, silky texture.
• Pureed cauliflower or potatoes to give body and richness without the dairy overload.

> Related: Make Your Grocery Trip Instantly Healthier With These 5 Swaps

2. Rethink the cheese.

We know — it’s right there in the name. But most recipes call for a lot of cheese, which can quickly spike the calorie count in your soup.

“Using less cheese — and choosing sharper varieties — gives you the flavor without needing as much,” says Dr. Wu. “Try reducing the cheese in the original recipe by half, and from there, experiment with many different kinds of cheese to develop a great flavor profile.”

3. Boost the broccoli (and friends).

Most broccoli cheddar soups skew heavy on the cheddar, light on the broccoli.

“Vegetables add fiber, vitamins and minerals — plus they bulk up the soup so you feel full without more calories,” Dr. Wu notes.

Try doubling the broccoli, or tossing in carrots, spinach or zucchini. The more color in the pot, the better for your health — and your taste buds.

“Even topping your soup with some air fried broccoli can be a great way to add a little crunch,” Dr. Wu adds.

> Related: 4 Reasons to Eat More Broccoli

4. Lighten the base.

Butter and flour roux is the traditional base, but it doesn’t have to be the only option.

“It might be controversial, but cutting back on butter or skipping it altogether, won’t ruin the soup,” Dr. Wu says. “You can use a little olive oil instead, or thicken the soup naturally with pureed vegetables to achieve that same consistency.”

It’ll still taste rich and hearty, just without the extra saturated fat.

> Related: The 8 Best Vegetables for Your Health

Here’s the bottom line.

Broccoli cheddar soup doesn’t have to be off the menu when you’re eating healthy.

“With a few adjustments, you can enjoy the same comfort food with far less sodium, fat and calories,” says Dr. Wu. “It’s about balance — making swaps that support your health, without giving up the foods you love.”

So go ahead and grab a bowl. Just swap smart, experiment with healthier options and let the broccoli do some of the heavy lifting this time.

“Remember, broccoli does come before cheddar in the title,” says Dr. Wu.

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