20-Minute Broccoli Cheddar Potato Soup

I am all about quick and delicious dinners right now! For this soup you can use raw potatoes or leftover ones (baked or mashed).

Fueling notes

  • This is a better source of protein than it is carbs so keep that in mind as you’re planning your meals! Per serving, this recipe has 27 g of carbs, 17 g of protein, and 6 g of fat, and 4 g of fiber
  • Pre-workout: have at least 2 hours before your session to give you enough time to digest. Add extra carbs (ideas below) or have a pre-session carb snack if possible.
  • Post-workout: Pair with an extra 20-40 grams of carbs (couple handfuls of oyster crackers, a slice or two of garlic bread, fruit, or something sweet for dessert) for that 3-4:1 ratio of carbs to protein within 1-2 hours of your session.

The Stuff

  • 1 lb of potatoes (or 5-6 medium)
  • 1/4 cup flour
  • 3 cup of milk
  • 1/2 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1 bag frozen broccoli 
  • 2 cups of shredded cheddar

The Steps

  1. If you need to cook the potatoes, prick them with a fork and place on a plate with 1/4 cup of water. Microwave for 7 minutes and then flip them over and microwave for another 7 minutes till they are easily poked with a fork
  2. While the potatoes are cooking, combine 1/4 cup of flour with a small amount of the milk in a large pot and stir until well combined
  3. Bring to medium heat and continue to stir until the mixture is thick
  4. Bit by bit, add more milk slowly until 1 cup has been used. You can add the 2nd and 3rd cups of milk more quickly as the mixture thickens
  5. Add the salt and spices
  6. Chop up the microwaved potatoes (leave the skins on for more fiber and micronutrients) and add to the milk and flour mixture
  7. Add the broccoli and cook until everything is heated through
  8. Add the cheese and stir until melted. Feel free to sprinkle with a little more cheese and enjoy!

Did you make it? I’d love to see how it turned out! Tag @climbingdietitian on instagram.

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Published by Chiara

I’m a rock climber and registered dietitian teaching fellow climbers to become the strongest and happiest versions of themselves with evidence-based fueling strategies and by making peace with food.

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