High Protein Tomato Soup

Why You’ll Love This Recipe

• High in Protein: Cottage cheese adds a creamy texture and more than double the usual protein content.

• Quick and Easy: Ready in just 40 minutes, ideal for busy weeknights.

• Healthy & Hearty: Uses simple, wholesome ingredients while keeping you full longer.

• Make-Ahead Friendly: Great for meal prep with easy reheating.

Ingredients

• 1 tbsp olive oil (or any neutral oil)

• 1 small yellow onion, chopped

• 2 garlic cloves, minced

• 2 tbsp tomato paste

• 1/2 tsp dried basil (or Italian seasoning)

• 1/2 tsp sugar

• 1 can (28 oz) whole canned tomatoes, with liquid

• 2 cups low-sodium vegetable broth

• 1/2 cup cottage cheese (2% milk fat recommended)

• Salt and pepper, to taste

• Optional garnishes: grated parmesan, fresh basil, cracked pepper

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

Step 1: Sauté Aromatics

Heat oil in a large pot over medium heat. Add chopped onion and cook for 4–5 minutes until softened. Stir in garlic and cook for another minute.

Step 2: Add Tomato Base

Stir in tomato paste, then add sugar and dried basil. Mix well and cook for a minute to deepen the flavors.

Step 3: Simmer the Soup

Pour in the canned tomatoes (with juice) and vegetable broth. Bring to a simmer, cover, and cook for 20 minutes, stirring occasionally.

Step 4: Blend with Cottage Cheese

Carefully transfer the soup to a blender. Add cottage cheese and blend until smooth and creamy. Work in batches if necessary and be sure to vent steam.

Step 5: Serve

Return to the pot to reheat if needed. Serve hot, garnished with parmesan, basil, and fresh cracked pepper.

Servings and Timing

This recipe serves 4 and takes about 40 minutes total (10 minutes prep, 30 minutes cook time).

Variations

• Spicy Kick: Add crushed red pepper flakes or chili powder for extra heat.

• Add More Protein: Blend in white beans or add shredded cooked chicken.

• Dairy-Free: Swap the cottage cheese with a dairy-free creamy alternative like blended tofu or cashew cream.

Storage/Reheating

• Storage: Store in an airtight container in the refrigerator for up to 4 days.

• Reheating: Reheat on the stovetop or in the microwave until warmed through.

• Freezing: Not recommended due to the texture change in cottage cheese after freezing.

FAQs

Can I use fresh tomatoes instead of canned?

Yes, use about 2 pounds of peeled and chopped tomatoes, but the flavor may vary slightly.

Will the soup taste like cottage cheese?

No, once blended, the cottage cheese adds creaminess without a noticeable taste.

Can I use an immersion blender?

Yes, just add the cottage cheese to the pot and blend with the immersion blender until smooth.

Is this soup vegetarian?

Yes, this recipe is fully vegetarian and can easily be made vegan with substitutions.

Conclusion

High Protein Tomato Soup is a wholesome, creamy, and comforting meal that’s easy to make and packed with nutrition. Perfect for those looking to enjoy a classic with a healthy twist, it’s a fantastic option for meal prep, chilly days, or a quick lunch that doesn’t skimp on flavor or satisfaction.

High Protein Tomato Soup

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High Protein Tomato Soup is a creamy and comforting twist on the classic, made with cottage cheese for a protein boost. This easy-to-make, nourishing soup is perfect for lunch, dinner, or meal prep, offering rich tomato flavor and a satisfying texture.

• Author: Amy
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes
• Yield: 4 servings
• Category: Soup, Comfort Food
• Method: Stovetop, Blending
• Cuisine: American
• Diet: Vegetarian

Ingredients

1 tbsp olive oil (or any neutral oil)

1 small yellow onion, chopped

2 garlic cloves, minced

2 tbsp tomato paste

1/2 tsp dried basil (or Italian seasoning)

1/2 tsp sugar

1 can (28 oz) whole canned tomatoes, with liquid

2 cups low-sodium vegetable broth

1/2 cup cottage cheese (2% milk fat recommended)

Salt and pepper, to taste

Optional garnishes: grated parmesan, fresh basil, cracked pepper

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Instructions

• Sauté Aromatics:

  • Heat oil in a large pot over medium heat. Add chopped onion and cook for 4–5 minutes until softened. Stir in garlic and cook for another minute.

• Add Tomato Base:

  • Stir in tomato paste, then add sugar and dried basil. Mix well and cook for a minute to deepen the flavors.

• Simmer the Soup:

  • Pour in the canned tomatoes (with juice) and vegetable broth. Bring to a simmer, cover, and cook for 20 minutes, stirring occasionally.

• Blend with Cottage Cheese:

  • Carefully transfer the soup to a blender. Add cottage cheese and blend until smooth and creamy. Work in batches if necessary and be sure to vent steam.

• Serve:

  • Return to the pot to reheat if needed. Serve hot, garnished with parmesan, basil, and fresh cracked pepper.

Notes

Variations:

Spicy Kick: Add crushed red pepper flakes or chili powder for extra heat.

Add More Protein: Blend in white beans or add shredded cooked chicken.

Dairy-Free: Swap the cottage cheese with a dairy-free creamy alternative like blended tofu or cashew cream.

Storage:

Store in an airtight container in the refrigerator for up to 4 days.

Reheating:

Reheat on the stovetop or in the microwave until warmed through.

Freezing:

Not recommended due to the texture change in cottage cheese after freezing.