Guilt-free Cream of Broccoli Soup

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 182.7
  • Total Fat: 11.8 g
  • Cholesterol: 29.8 mg
  • Sodium: 1,137.1 mg
  • Total Carbs: 12.6 g
  • Dietary Fiber: 4.2 g
  • Protein: 9.1 g

View full nutritional breakdown of Guilt-free Cream of Broccoli Soup calories by ingredient
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My sister's recipe - delish! My sister's recipe - delish!
Number of Servings: 8


    Onions, raw, 1 medium, chopped
    Broccoli, fresh, 6 lbs
    Chicken Broth, 10 cup (8 fl oz)
    Butter, unsalted, 2 tbsp
    Olive Oil, 2 tbsp
    Sour cream, fat free, 1 container
    Garlic, 3 cloves


Add butter and olive oil to a large stock pot. Chop and add onion to the pot and saute. Cook until just translucent. Now is a great time to add whatever seasonings you'd like - thyme, garlic powder, celery flakes, just to name a few.

Once the onion is translucent, add the chopped garlic and 3 to 5.5 lbs chopped broccoli, reserving the rest for steaming later. We buy 3 lb bags of broccoli florets from Costco, so this was VERY easy to do.

Stir the chopped broccoli around to allow it a chance to heat and cook a bit, turning a lovely brilliant shade of green. Now, add your chicken broth, or vegetable broth if you'd prefer. Whatever makes your tummy happy.

I added the first 4 cups of broth, then let the broccoli cook down some before adding another 4 cups. Allow this to cook, bringing it to a boil before lowering it down to a nice simmer. The more broth you add, the more the soup will 'stretch'. Less broth, less soup. The broth does not need to cover the broccoli. It will cook/steam just fine without being covered.

The broccoli will slowly break down. You decide how broken down you want it to be - very tiny pieces, or a little more chunky. Keep taking tastes to see if you need to adjust the seasoning any.

Take whatever broccoli you reserved and steam it - I did this with a steamer basket over the top of my stock pot with a lid on top. Once steamed, add this broccoli to the rest, then stir in a container of fat free sour cream. You could also use greek yogurt.

Using an immersion blender, blend all the creamy greeny goodness together, as smooth or as chunky as you'd like. If you don't have an immersion/stab blender, you can allow the soup mixture to cool, then run it through the food processor. Whatever it takes to get all the flavors blended together.

This recipe makes around 16 one cup servings. You can serve the soup with a sprinkling of cheese on top (not included in the recipe/nutritional info).

Serving Size: 16 one cup servings

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