Imagine the richest, creamiest broccoli cheddar soup you have ever had — now picture it without a single drop of dairy. This one-pot vegan keto version uses full-fat coconut cream as its luxurious base and nutritional yeast for that unmistakable cheesy, savory depth. Every spoonful delivers tender broccoli florets swimming in a golden, velvety broth, finished with a shower of toasted coconut flakes and crunchy pumpkin seeds. It tastes like the comfort food classic you grew up loving, reimagined for a plant-based ketogenic lifestyle.

The macro profile here is exactly what a keto lunch should look like. With 40 grams of fat per serving — mostly from coconut cream and coconut oil — and only 7 grams of net carbs, this soup keeps you firmly in ketosis while delivering genuine satiety. The 11 grams of protein from hemp seeds, nutritional yeast, and broccoli round out each bowl, making it a balanced midday meal that fuels you through the afternoon without any blood sugar crash.

Best of all, this soup comes together in a single pot in under 30 minutes, which makes it ideal for weekday lunches. It reheats beautifully, so you can batch-cook on Sunday and portion it out for the entire work week. Pour it into a thermos for the office, or simply reheat a bowl at home — it actually gets more flavorful as the ingredients meld overnight.

Ingredients (serves 4)

For the soup:

  • 2 tablespoons (30ml) coconut oil
  • 3 cloves garlic, minced
  • 1/2 medium yellow onion, diced (about 1/3 cup / 55g)
  • 5 cups (350g) broccoli florets, chopped into bite-size pieces
  • 1 can (13.5 oz / 400ml) full-fat coconut cream
  • 1 cup (240ml) low-sodium vegetable broth
  • 1/3 cup (20g) nutritional yeast
  • 1 teaspoon Dijon mustard
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon mustard powder
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon sea salt, or to taste
  • 1/4 teaspoon freshly ground black pepper
  • 1 tablespoon (15ml) apple cider vinegar

For the toasted seed topping:

  • 3 tablespoons (25g) raw pumpkin seeds (pepitas)
  • 3 tablespoons (30g) hemp hearts
  • 2 tablespoons (10g) unsweetened shredded coconut
  • 1/4 teaspoon smoked paprika
  • Pinch of sea salt

For serving (optional):

  • 1 small avocado, diced
  • Fresh chives or scallion greens, sliced
  • Red pepper flakes

Instructions

  1. Toast the seed topping first. Place a large pot or Dutch oven over medium heat. Add the pumpkin seeds, hemp hearts, and shredded coconut. Stir constantly for 2 to 3 minutes until the coconut turns golden and the pumpkin seeds begin to pop and puff. Sprinkle in the smoked paprika and pinch of salt, toss to combine, then transfer the toasted mixture to a small bowl and set aside.

  2. Sauté the aromatics. Return the same pot to medium heat and add the coconut oil. Once it shimmers, add the diced onion and cook for 3 to 4 minutes, stirring occasionally, until softened and translucent. Add the minced garlic and stir for 30 seconds until fragrant — do not let it brown.

  3. Cook the broccoli. Add the chopped broccoli florets to the pot and toss them in the oil and aromatics. Cook for 2 minutes, stirring a few times, to lightly soften the edges.

  4. Build the soup base. Pour in the full can of coconut cream and the vegetable broth. Stir in the nutritional yeast, Dijon mustard, smoked paprika, mustard powder, turmeric, salt, and black pepper. Bring the mixture to a gentle boil, then reduce heat to medium-low. Cover and simmer for 12 to 14 minutes, or until the broccoli is completely tender and easily pierced with a fork.

  5. Blend to your preferred consistency. For a chunky soup, use an immersion blender to pulse 8 to 10 times directly in the pot, leaving plenty of visible broccoli pieces. For a smoother soup, carefully transfer about half the mixture to a stand blender, blend until smooth, then pour it back into the pot and stir. Either way, you want some texture remaining — this is not a purée.

  6. Finish and season. Stir in the apple cider vinegar — this brightens the flavors and enhances the "cheesy" tang. Taste and adjust salt and pepper as needed. If the soup is thicker than you prefer, add a splash more vegetable broth one tablespoon at a time.

  7. Serve. Ladle the hot soup into bowls. Top each serving generously with the toasted seed mixture, and if desired, add diced avocado, sliced chives, and a pinch of red pepper flakes. Serve immediately.

Nutrition per Serving

Nutrient Amount
Calories ~438 kcal
Fat ~40g
Protein ~11g
Total Carbs ~12g
Fiber ~5g
Net Carbs ~7g

Nutrition is approximate and calculated based on the stated ingredients without optional toppings. Values may vary depending on specific brands used.

Tips & Variations

Make it a loaded bowl. Turn this soup into a heartier lunch by adding 4 ounces (115g) of cubed extra-firm tofu per serving. Pan-fry the tofu in coconut oil until golden on all sides before adding it to the finished soup. This adds roughly 8 grams of protein per serving while keeping carbs virtually unchanged.

Store and reheat with ease. This soup keeps beautifully in airtight containers in the refrigerator for up to 5 days. The coconut cream may solidify slightly when chilled — simply reheat on the stovetop over medium-low heat, stirring frequently, until smooth and warmed through. You can also freeze individual portions for up to 2 months; thaw overnight in the fridge before reheating.

Watch for hidden carbs in store-bought broth. Not all vegetable broths are created equal on keto. Some brands add sugar, potato starch, or other fillers that can spike the carb count. Always check the label and choose one with 1 gram of net carbs or less per cup. Better yet, use homemade broth made from celery, mushroom stems, and herbs.

Boost the "cheesy" flavor without dairy. Nutritional yeast is the hero ingredient for that cheddar-like taste, but you can amplify it further. Add 1 tablespoon of white miso paste (check for a gluten-free brand) along with the vinegar in step 6 — the umami depth is remarkable. Just note that miso adds approximately 1 gram of net carbs per tablespoon, so adjust your daily tracking accordingly.

Swap the greens for variety. While broccoli is the classic comfort food choice, this soup works beautifully with cauliflower florets, chopped zucchini, or a combination of spinach and kale. Cauliflower will give you the creamiest result if you blend more of the soup, while leafy greens will wilt down and create a lighter bowl. Cooking times stay roughly the same for cauliflower; reduce to 5 to 6 minutes for leafy greens.

Frequently Asked Questions

How does this soup stay keto with onion in the ingredients?
Onion does contain natural sugars, but the amount used here — just half a medium onion split across four servings — contributes only about 1.5 grams of net carbs per bowl. That is well within keto guidelines and essential for building the savory flavor base that makes this soup taste like real broccoli cheddar. If you are tracking very strictly or following a carnivore-adjacent approach, you can reduce the onion to 2 tablespoons or substitute the white part of 2 scallions, which has slightly fewer carbs and still provides that aromatic sweetness.
Can I use light coconut milk instead of full-fat coconut cream?
You can, but it will significantly change both the texture and the macro profile. Full-fat coconut cream is what gives this soup its rich, velvety body and keeps the fat content high enough for proper keto ratios. Light coconut milk has roughly one-third the fat, which would drop each serving to around 25 grams of fat and make the soup much thinner. If you only have light coconut milk on hand, use the full can plus 2 additional tablespoons of coconut oil to compensate, and simmer uncovered for an extra 5 minutes to reduce and thicken the broth.
How should I store and reheat this for weekly meal prep?
Let the soup cool completely, then divide it into individual airtight containers — glass jars or BPA-free containers work best. Store the toasted seed topping separately in a small jar at room temperature to preserve its crunch. The soup keeps in the refrigerator for up to 5 days and freezes well for up to 2 months. To reheat, warm on the stovetop over medium-low heat for 5 to 7 minutes, stirring occasionally. Microwave works too — heat in 90-second intervals, stirring between each. Add the seed topping only after reheating so it stays crispy.
Is this recipe suitable for other keto subtypes beyond vegan keto?
Absolutely. This recipe is naturally dairy-free, egg-free, and entirely plant-based, which means it works for vegan keto, standard vegetarian keto, and dairy-free keto alike. If you follow lacto-ovo vegetarian keto and want even more richness, you could stir in 2 tablespoons of grass-fed butter or ghee at the end, or top each bowl with a sprinkle of sharp cheddar. For a higher-protein version, a soft-boiled egg on top pairs surprisingly well with the smoky, cheesy broth. Each of these additions keeps the dish firmly in keto territory while tailoring it to your specific dietary approach.
My soup turned out too thin — how do I thicken it without adding carbs?
There are a few reliable keto-friendly thickening strategies. First, try blending more of the soup — pureeing additional broccoli releases starches naturally and thickens the base without adding any extra ingredients. Second, you can simmer the soup uncovered for an additional 5 to 8 minutes to reduce the liquid. Third, stir in 1 to 2 tablespoons of coconut cream concentrate (also called creamed coconut), which is a denser form of coconut that melts right in and adds body. Finally, a pinch of xanthan gum — no more than 1/8 teaspoon — whisked in while the soup is simmering will thicken it almost immediately. Add it sparingly, as too much creates a gummy texture.