Print

High Protein Tomato Soup

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

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.

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

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.

Find it online: https://chocolatecoveredamy.com/high-protein-tomato-soup/