• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Comfy Belly
menu icon
go to homepage
  • Recipes
  • Recipe Collections
  • Shopping List
  • Sign In
  • Join
  • About
  • Newsletter

search icon
Homepage link
  • Recipes
  • Recipe Collections
  • Shopping List
  • Sign In
  • Join
  • About
  • Newsletter

×
Home » Gluten-Free

Broccoli “Cheddar” Soup {dairy-free}

Oct 2, 2023 · Leave a Comment

Broccoli Cheddar Soup Broccoli and cheddar cheese go together so well, but sometimes you want to keep the dairy on the low to no status, or you must avoid it.

Have no fear. This soup has the same flavor and thick texture of my broccoli cheddar soup without any cheddar cheese. And it's low in carbs and checks off a lot of other great attributes, including being nut free and plant based.

It's also a quick and easy recipe once you have prepped and chopped a bit. I use steamed or frozen broccoli, which I recommend over uncooked broccoli to save time and get tender pieces of broccoli without waiting for the broccoli to cook completely.

I like using butternut squash for this recipe because it keeps the recipe low in carbohydrates without sacrificing fiber, however you can substitute with sweet potato, celeriac, or yam if you prefer.

Something new in this recipe is sunflower seed cream, which is listed in a separate recipe below. It lends a great texture and slight tanginess to the soup and makes this recipe nut free. However, if you prefer you can replace the sunflower seed cream with cashew cream (recipe also listed below). Enjoy!

Sunflower seeds soaked (1 of 1)
Broccoli Cheddar Soup in blender (1 of 1)
Broccoli Cheddar Soup
Add to List Go to List Print Recipe Pin Recipe

Broccoli “Cheddar” Soup {dairy-free}

I like the consistency of this soup with veggies mostly blended before I add the broccoli. Feel free to blend in until creamy if you prefer a smoother soup.
The sunflower seed cream cheese gives this soup a great consistency along with the subtle tanginess you get from real cheddar cheese. That said, if you prefer, use cashew cream cheese.
I like using butternut squash because it keeps the recipe low in carbohydrates without sacrificing fiber, however you can substitute a sweet potato, celeriac, or yam if you prefer.
Servings: 6 servings
Calories: 162kcal

Ingredients

  • 2 tablespoons olive oil
  • 1 small yellow onion peeled and chopped
  • 2 garlic cloves peeled and chopped
  • 8 ounces butternut squash cut into cubes (I use frozen cubes)
  • 2 celery stalks trimmed and diced
  • 2 carrots trimmed and chopped
  • 4 cups vegetable broth or water
  • 4 ounces sunflower seed cream cheese recipe below (½ cup)
  • 3 teaspoons salt
  • 10 ounces broccoli florets freshly steamed or frozen
  • salt and pepper to taste

Instructions

  • Heat the oil in a large stockpot on medium heat.
  • Add the onion and garlic to the pot and sauté for a few minutes, stirring occasionally.
  • Add the carrots, celery, and butternut squash, and sauté for 5 minutes, stirring occasionally.
  • Add the broth or water to the pot and bring to a steady boil. Lower the heat, cover the pot and simmer for about 6 minutes or until the veggies are fork-tender.
  • Turn the heat off and carefully transfer the soup, in batches to a blender. Add sunflower cream, and salt, and blend until it's the consistency you prefer, either a bit lumpy or very smooth.
  • If you're using steamed broccoli, go to the next step. If you're using frozen broccoli, warm the broccoli before going to the next step.
  • Add the broccoli to the blender and pulse a few times, just enough to break up the broccoli into smaller pieces. Feel free to thin the soup a bit with water if it's very thick.
  • Serve hot or warm. Store in the refrigerator for a few days, or freeze for a few months.

Nutrition

Calories: 162kcal | Carbohydrates: 13g | Protein: 2g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 1822mg | Potassium: 372mg | Fiber: 3g | Sugar: 4g | Vitamin A: 8049IU | Vitamin C: 53mg | Calcium: 53mg | Iron: 1mg
Add to List Go to List Print Recipe Pin Recipe

Sunflower Seed Cream Cheese

Make sure to use unsalted sunflower seeds with no additives.
Servings: 16 tablespoons
Calories: 49kcal

Equipment

  • High speed blender

Ingredients

  • 1 cup raw sunflower seeds unsalted, no additives; soaked in boiling hot water for at least 10 minutes
  • 2 tablespoons lemon juice
  • ½ teaspoon salt
  • ⅓ cup water plus more as needed

Instructions

  • Add the sunflower seeds, lemon juice, and salt to a food processor. Add about ¼ cup of water and blend until smooth. Add more water in small amounts until you have the desired consistency.
  • Use a spatula to scrape down the sides between blending. Continue to add water until it's the thickness you prefer.
  • Store in the refrigerator for a week or so.

Nutrition

Calories: 49kcal | Carbohydrates: 2g | Protein: 2g | Fat: 4g | Saturated Fat: 0.4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 74mg | Potassium: 56mg | Fiber: 1g | Sugar: 0.3g | Vitamin A: 4IU | Vitamin C: 1mg | Calcium: 7mg | Iron: 0.4mg

 

Add to List Go to List Print Recipe Pin Recipe

Cashew Cream Cheese

Servings: 16 tablespoons
Calories: 45kcal

Equipment

  • High speed blender

Ingredients

  • 1 cup raw cashews, soaked in hot water for 10 minutes or room temperature water overnight
  • 2 tablespoons lemon juice
  • ½ teaspoon salt
  • ⅓ cup water, plus more as needed

Instructions

  • Add the cashews, lemon juice, and salt to a food processor. Add about ¼ cup of water and blend until smooth. Add more water in small amounts until you have the desired consistency.
  • Use a spatula to scrape down the sides in between processing. If you prefer the cheese a bit thinner, add water gradually until it's at the thickness you prefer.
  • Store in the refrigerator for a week or so.

Nutrition

Calories: 45kcal | Carbohydrates: 3g | Protein: 1g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 74mg | Potassium: 55mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1IU | Vitamin C: 1mg | Calcium: 3mg | Iron: 1mg
  • Facebook12

Reader Interactions

Leave a reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Erica in kitchen

Welcome! I'm Erica, a cookbook author and writer. I offer whole food, grain-free, and gluten-free recipes, tips, and more. I'm passionate about food and the human microbiome. Also, I love vegetables.

Learn more

Recent comments

  1. Erica on Lentil Tortillas & WrapsMay 31, 2025

    Thanks, Sarah. Chives sounds delicious! They taste better in a seasoned skillet, but parchment makes them easier to remove from…

  2. sarah on Lentil Tortillas & WrapsMay 31, 2025

    A well seasoned cast iron skillet works well for these but I've never tried parchment paper which makes me curious!…

  3. Erica on Mexican Lasagna {grain-free}May 24, 2025

    Jenny, that's wonderful news about your son! Congratulations to you and your son. This is one of my favorites as…

  4. Jenny on Mexican Lasagna {grain-free}May 24, 2025

    I don't know how many years later, but my son (now in deep remission Crohn's) still asks me for to…

  5. Erica on Gingerbread BiscottiMay 21, 2025

    Thanks, Gladys!

  6. Gladys on Gingerbread BiscottiMay 21, 2025

    Hi Comfy Belly, I have not come across your recipes for long, long while. I discovered you way back in…

Footer

Footer

Stay in touch

  • Contact
  • Newsletter
  • About
  • Let's work together

Cookbooks

  • Cooking for the Specific Carbohydrate Diet
  • The Healthy Coconut Flour Cookbook
  • Everyday Keto Baking

Membership

  • Join
  • Account
  • Recipe Collections
  • Shopping List
Copyright © 2025 Comfy Belly | Erica Kerwien. All rights reserved.