GAPS Diet Broccoli Soup

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Learn how to make a super easy and delicious GAPS diet broccoli soup perfect for stage 1 of the GAPS introduction and onward.

Ingredients for GAPS diet broccoli soup

Tasty, healthy blended broccoli soup is one of my favorite cold-weather comfort foods. It’s warm, creamy, and packed with nutrients. This recipe is for a GAPS diet broccoli soup that is excellent for the very earliest stages of the GAPS introduction diet and beyond, but anyone will enjoy it, on or off of GAPS!

My broccoli soup recipe pairs nicely with sourdough rye crackers for a quick lunch (if you’re on GAPS try these GAPS cheese crackers instead) or low-carb cauliflower pizza for a family-friendly dinner. 

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Tips for perfecting a GAPS diet soup

One of the biggest challenges during the earlier stages of the GAPS diet is adjusting to which foods you can and can’t eat. The good news is that a huge variety of foods is available even in those very early GAPS introduction stages. 

Homemade broccoli soup is one of my most-loved meals because it’s really easy to throw together and works for any GAPS diet stage. You can use fresh or frozen broccoli. If you’re using fresh, trim away all the big fibrous stalks on intro.

I like using frozen broccoli florets, so I don’t have to do extra prep work. Dairy-free broccoli soup is always a popular GAPS diet recipe for beginners, and I like to add cheese to it later in GAPS, after it has successfully been introduced.

Choosing the best ingredients for GAPS diet broccoli soup

For this low-carb broccoli soup recipe, you’ll need meat stock. Many GAPS diet soup recipes are made with meat stock containing collagen, gelatin, amino acids, and important minerals. Dr. Natasha says that these nutrients can benefit joint and gut health and can reduce inflammation (source).

Sometimes, when you’re getting the hang of making meat stock, you might have stock that doesn’t gel in the refrigerator. There are a couple of reasons why that can happen. You may be using too much water, which can dilute the stock. The other reason it might not gel or turn out as thick is if you didn’t use the right cuts of meaty bones with enough connective tissue. 

Tips for perfecting your meat stock

• Whole chickens, drumsticks, thighs, wings, and especially feet and heads are great for making collagen rich meat stock that gels easily.
• Beef bones from the shank, leg, neck, and oxtail are packed with collagen, marrow, and connective tissue.
• I like to season my beef stock while cooking. I use salt, ground pepper, or peppercorns and strain them out, depending on which GAPS stage I’m currently in. 
• You can use chicken, beef, lamb, or game meat stock for this GAPS soup recipe.

Since my meat stock already has seasonings, I don’t typically add much extra salt to my GAPS diet soup recipes, if any at all. I love adding fresh garlic or other GAPS-friendly vegetables for additional nutrients and flavor. 

How to make this GAPS diet broccoli soup recipe

Ingredients:

• 2 10-ounce bags of frozen broccoli florets 
• 1 onion
• 4 garlic cloves
• 1 quart of meat stock 
• Water (as needed)
• ½ cup of fat (butter, ghee, lard, duck fat)
• Salt and pepper to taste

Instructions:

1. Add fresh or frozen broccoli (trim fibrous parts if using fresh), chopped onion, and sliced garlic cloves to a soup pot. 

2. Pour in the meat stock, aiming to cover the vegetables. If necessary, add water.

3. Bring the soup to a gentle boil, then reduce heat, cover, and simmer for 20-30 minutes until vegetables are soft.

4. Add about half a cup of butter or your preferred fat (ghee, tallow, etc.) to the soup for extra richness and nutrients.

5. Blend the soup to your desired smooth or chunky consistency using an immersion blender. If you use a glass or plastic blender, wait for it to cool a bit. 

6. Top with cultured cream or shredded cheese, like raw cheddar. You can also stir in a raw egg yolk to enhance the soup’s nutritional content.

GAPS introduction diet tips 

The introduction diet can sometimes seem challenging, so I think GAPS diet comfort food is essential. This gluten-free broccoli soup is perfect as we enter the cooler months. It’s simple, quick, and delicious. The creamy consistency, coupled with the tender broccoli, is perfect.

Whenever you make a nutrient-rich soup recipe, freeze some of it for later. Having a meal ready in your freezer helps when you need GAPS diet meal ideas without the hassle. 

Do I need an immersion blender for this broccoli soup recipe?

If you don’t have an immersion blender, you can use a regular blender, but let the soup cool slightly before transferring it. You don’t want piping hot soup going into a blender, especially if it is plastic.

How can I better control my fat intake on the GAPS diet?

Many of us on GAPS are working at building up to a target fat amount. If you prefer, you can add fat individually to each serving bowl to keep track of your fat intake. Above all, monitor how you feel.

Besides butter, what other fats can I add to the soup?

Broccoli soup with bone broth pairs well with ghee, tallow, lard, chicken, duck, or goose fat. Fat adds richness and depth to the soup, and Dr. Natasha says the more animal fat people eat on GAPS, the quicker she seems them make progress.

Helpful tips for GAPS diet soup success

• If you want very soft vegetables, especially for sensitive digestive systems on the early intro stages, simmer for 30 minutes or longer.
• Raw egg yolk enhances the soup’s nutritional content without affecting the flavor. They disappear right in!
• Top your favorite easy GAPS soup recipes with shredded aged cheese or homemade sour cream. 

GAPS Diet Broccoli Soup Recipe Video

GAPS diet recipes to try next

The best low-carb beef ribs

Blended carrot soup

GAPS chicken soup

How do you enjoy your GAPS soup?

Gut-boosting soup is a staple in my house. What’s your favorite GAPS soup recipe? Leave me a comment and let me know! I’m always looking for GAPS diet cooking tips and new recipe ideas to try. 

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Immersion blender

Frozen broccoli florets

Onion

Peppercorns

Garlic cloves

Salt

Pepper

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GAPS™ and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.

The information in this blog post is my personal experience and opinion. It is for general information purposes only, that may not apply to you as an individual, and is not a substitute for your own physician’s medical care or advice. Always seek advice from your physician or another qualified health provider with any questions you may have regarding nutrition, medical conditions, and advice. Never disregard medical advice or delay seeking medical care because of something you have read on this blog.