If you love the flavour of a classic cheeseburger but want something a little more balanced and meal-prep friendly, this High-Protein Cheeseburger Soup is one of those recipes you’ll keep on repeat.
It’s rich, creamy, packed with flavour, and loaded with protein — but made lighter with a few simple swaps. Even better, it includes hidden vegetables like cauliflower to add volume and creaminess without needing heavy cream.
This is comfort food that actually fits your goals.
Why You’ll Love This Recipe
- High in protein
- Tastes like a cheeseburger in soup form
- Creamy without heavy cream
- Hidden veggies for added volume and nutrition
- Great for meal prep — reheats really well
- Balanced macros for fat loss or maintenance
Here are the Main Ingredients you will Need:
Step-by-Step Instructions
In a large pot over medium heat, cook ground beef and onion until browned.
Add minced garlic and cook for 1 minute.
Stir in tomato paste and cook for 1–2 minutes to deepen flavour. Season with salt and pepper.
Add diced potatoes and chicken broth. Bring to a boil, then reduce heat and simmer for 10-12 minutes until potatoes are fork-tender.
While potatoes cook, microwave cauliflower rice until soft. Blend with 1-2 cups of the hot broth until completely smooth.
Stir into the soup pot almond milk, cream cheese, and the blended cauliflower mixture. Mix until smooth and fully combined.
Next, stir in: shredded cheese, ketchup, mustard, Worcestershire sauce, 2 tbsp pickle juice, garlic powder, onion powder + smoked paprika. Simmer for a few minutes until everything is melted and cohesive.
If you want a thicker soup, stir in cornstarch slurry and simmer for 1–2 minutes until thickened.
Remove from heat and stir in Greek yogurt until smooth and remaining 1 tbsp of pickle juice until smooth. Add diced pickles and season generously with salt and pepper to taste.
When serving, add additional pickles/cheese if desired, not included in macros.
Recipe Notes and Modifications:
- For best flavour, be generous with salt at the end. Because this recipe uses extra lean beef, cauliflower, and light dairy, salt is what brings the “cheeseburger” flavour forward and prevents it from tasting flat.
- Greek yogurt is added off heat to maintain creaminess and avoid curdling. Do not boil after adding it — just stir until smooth for the best texture.
- If you prefer a thicker, more chowder-like consistency, the cornstarch slurry works well, but the soup naturally thickens as it rests due to the potatoes and cheese.
- Store in the fridge for up to 4 days. Can freeze for up to 3 months.
Other recipes you May Enjoy:
One Pan Cheesy Turkey and Mushroom Orzo
This High-Protein Cheeseburger Soup is a great example of how you can take a comfort food favourite and make it more balanced without losing flavour.
It’s creamy, satisfying, and packed with protein, making it perfect for meal prep, family dinners, or when you want something cozy that still aligns with your goals.
If you give this recipe a try, or any others I share, I’d love to hear from you! Rate the recipe, leave a comment, or tag me on Instagram @thebalancedbitefoodie so I can see your delicious creations and thank you for trying them!
High Protein and Low-Calorie Cheeseburger Soup
8
Servings15
minutes20
minutes302
kcal400 grams
35
minutesTo track this recipe on My Fitness Pal, search TBB Cheeseburger Soup
Please note, if you modify serving size using the blog program, only the first measurement serving size will change, not the second measurement in brackets (typically cups/tbsp).
Keep the screen of your device on
Ingredients
750 g extra lean ground beef (1½ lbs)
150 g diced onion (1 medium)
2 -3cloves garlic, minced
15 g tomato paste
500 g peeled russet potatoes, diced small (about 3 small or 2 medium)
900 mL chicken broth (just 3 and 1/2 cups)
500 g frozen cauliflower rice
385 mL unsweetened almond milk (1.6 cups)
95 g light cream cheese (about ⅓ cup)
190 g plain 0% Greek yogurt (¾ cup)
95 g shredded light cheddar (¾ cup)
25 g ketchup (about 1.5 tbsp)
2 tsp mustard
1 -2tsp tsp Worcestershire sauce
3 tbsp pickle juice- divided use
120 g diced pickles (about 1/2 cup)
1 tsp Garlic Powder
1 tsp Onion Powder
1 1/2 tsp Smoked Paprika
Salt & pepper to taste – be generous with salt!
(Optional thickener) 2 tsp cornstarch + 1 tbsp cold water
Directions
- In a large pot over medium heat, cook ground beef and onion until browned.
- Add minced garlic and cook for 1 minute.
- Stir in tomato paste and cook for 1–2 minutes to deepen flavour. Season with salt and pepper.
- Add diced potatoes and chicken broth. Bring to a boil, then reduce heat and simmer for 10-12 minutes until potatoes are fork-tender.
- While potatoes cook, microwave cauliflower rice until soft. Blend with ½–1 cup of the hot broth until completely smooth.
- Stir into the soup pot almond milk, cream cheese, and the blended cauliflower mixture. Mix until smooth and fully combined.
- Next, stir in: shredded cheese, ketchup, mustard, Worcestershire sauce, 2 tbsp pickle juice, garlic powder, onion powder + smoked paprika. Simmer for a few minutes until everything is melted and cohesive.
- If you want a thicker soup, stir in cornstarch slurry and simmer for 1–2 minutes until thickened.
- Remove from heat and stir in Greek yogurt until smooth and remaining 1 tbsp of pickle juice until smooth. Add diced pickles and season generously with salt and pepper to taste.
- When serving, add additional pickles/cheese if desired, not included in macros.
Equipment
Food Processor or High Powered BlenderMy Favorite Hand Mixer/Food Processor
Recipe Notes & Modifications
- For best flavour, be generous with salt at the end. Because this recipe uses extra lean beef, cauliflower, and light dairy, salt is what brings the “cheeseburger” flavour forward and prevents it from tasting flat.
- Greek yogurt is added off heat to maintain creaminess and avoid curdling. Do not boil after adding it — just stir until smooth for the best texture.
- If you prefer a thicker, more chowder-like consistency, the cornstarch slurry works well, but the soup naturally thickens as it rests due to the potatoes and cheese.
- Store in the fridge for up to 4 days. Can freeze for up to 3 months.
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