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High Protein Broccoli Feta Soup
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High Protein Broccoli Feta Soup The Creamy, Roasted, 19 Gram Protein Bowl

Broccoli florets, quartered yellow onion, whole garlic cloves, and a full block of feta roasted at 415°F until caramelized and slightly crispy, then blended smooth with bone broth, full-fat cottage cheese, fresh baby spinach, and bright lemon zest and juice into a silky, deeply savory, vibrantly green soup delivering 19.5 grams of protein and just 246 calories per serving garnished with fresh dill, chili flakes, and finely shredded Manchego for a genuinely satisfying high-protein meal that tastes as good as it looks.
Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes
Course: Soup
Servings: 4

Ingredients

  • For the Soup:
  • 5 cups broccoli florets cut small approximately 450 grams — cut noticeably smaller than usual for faster more even roasting — do not use large chunks
  • 2 cups fresh baby spinach
  • 1 small yellow onion quartered not diced — quartered pieces roast beautifully
  • 4 fresh garlic cloves peeled and left whole
  • 1 –2 tablespoons extra virgin olive oil
  • 3 cups bone broth chicken or vegetable bone broth — Kettle & Fire, Pacific Foods, or Kirkland Signature widely available at Whole Foods, Target, Costco, and most major supermarkets
  • ½ cup full-fat cottage cheese Good Culture or Daisy full-fat recommended — full-fat blends much more smoothly than low-fat
  • 6 oz block feta cheese full block not pre-crumbled — block feta roasts better melts more smoothly and has significantly more complex flavor
  • Zest of ½ lemon plus juice of ½ lemon
  • 1 teaspoon dried oregano
  • 1 teaspoon red chili flakes
  • Salt and black pepper to taste
  • For Garnish:
  • Fresh dill sprigs
  • Red chili flakes
  • Finely shredded Manchego cheese or Parmesan cheese

Instructions

  • Preheat oven to 415°F and allow to fully preheat before vegetables go in — high temperature is essential for proper caramelization on broccoli and onion.
  • Cut broccoli into florets approximately 1 to 1.5 inches — noticeably smaller than usual — smaller florets have more surface area in contact with hot pan cook faster and develop more caramelized edges per piece.
  • Place small broccoli florets, quartered yellow onion, and whole peeled garlic cloves in a single layer in a large oven-safe baking dish or sheet pan.
  • Drizzle 1–2 tablespoons olive oil over vegetables and toss to coat everything evenly.
  • Sprinkle dried oregano, red chili flakes, salt, and black pepper over vegetables and toss again.
  • Place full block of feta cheese in one corner of the baking dish alongside the vegetables — it will roast and develop its own golden crust.
  • Roast on center rack at 415°F for approximately 30 minutes until broccoli is roasted and slightly crispy at edges, onion is caramelized and tender, garlic is golden and mellow, and feta has developed a golden crust — check after 20 minutes as oven temperatures vary.
  • Transfer all roasted vegetables garlic and feta from baking dish into a high-powered blender.
  • Add bone broth, full-fat cottage cheese, fresh baby spinach, lemon zest, and lemon juice to the blender.
  • Blend on high speed until completely smooth and creamy with no visible vegetable pieces spinach or cottage cheese curds remaining — blend in batches if blender is small and combine in a pot.
  • Finished soup should be silky and a deep vibrant green color.
  • Transfer blended soup to a saucepan and warm over medium heat stirring frequently until heated through to preferred serving temperature.
  • Taste and adjust seasoning — add more salt if needed more lemon juice for brightness or more chili flakes for additional heat — this final seasoning adjustment makes the difference between a good soup and a great one.
  • Ladle hot soup into bowls and garnish each with fresh dill sprigs a pinch of additional red chili flakes and a generous scatter of finely shredded Manchego or Parmesan cheese.
  • Serve immediately.