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High Protein Tomato Soup Recipe

ByCaroline
Jump to Recipe· 4.6 from 12 reviews

If you’re looking for a comforting soup that’s not only delicious but also packs a serious protein punch, you’re going to love this High Protein Tomato Soup Recipe. I’ve played around with classic tomato soup enough times to realize it often lacks staying power — you know, that satisfying feeling that keeps you energized. This version changes the game by adding cottage cheese for creaminess and muscle fuel without losing that fresh tomato flavor. Stick with me here; I promise this soup is fan-freaking-tastic and easy enough to whip up any night of the week!

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Why This Recipe Works

  • Balanced Nutrition: Combining tomatoes and cottage cheese boosts protein without sacrificing flavor or creaminess.
  • Simple Ingredients: Easy-to-find pantry staples make this a great go-to for any season or skill level in the kitchen.
  • Safety and Smoothness: Blending the soup carefully to avoid splatters keeps you safe and yields the perfect silky texture.
  • Flexibility: You can tweak herbs, garnish, or sides to suit your taste, making it a customized comfort meal.
High Protein Tomato Soup, healthy tomato soup with cottage cheese, easy high-protein soup recipe, nutritious tomato soup for muscle gain, quick homemade tomato soup - A white pot filled with smooth orange tomato soup topped with scattered white shredded cheese and a few small green basil leaves in the center, sprinkled lightly with black pepper. The pot sits on a white marbled surface with a bunch of fresh green basil leaves at the top left and a small white bowl of shredded cheese below. Two black salt and pepper grinders are partially visible at the bottom right. Photo taken with an iphone --ar 2:3 --v 7 this …

Ingredients & Why They Work

Each ingredient in this High Protein Tomato Soup Recipe is picked to complement taste and nutrition. While tomatoes bring that rich umami and natural sweetness, cottage cheese adds protein power and creaminess without excess fat. Let me share a few shopping tips that have made my life easier.

High Protein Tomato Soup, healthy tomato soup with cottage cheese, easy high-protein soup recipe, nutritious tomato soup for muscle gain, quick homemade tomato soup - Flat lay of a small white ceramic bowl of golden olive oil, a whole yellow onion with papery skin, a small white ceramic bowl filled with coarse kosher salt, a small white ceramic bowl of freshly minced garlic, a small white ceramic bowl with smooth red tomato paste, a small white ceramic bowl of dried green basil leaves, a small white ceramic bowl of granulated white sugar, two whole fresh red tomatoes with green stems, a small white ceramic bowl of clear vegetable broth, a small white ceramic bowl of creamy white cottage cheese, a small white ceramic bowl of black peppercorns, and a small white ceramic bowl holding thin shards of pale golden parmesan cheese, accompanied by a few bright green basil leaves—all arranged with perfect symmetry on a clean white marble surface, soft natural light, photo taken with an iPhone, professional food photography style, fresh ingredients, white ceramic bowls, no bottles, no duplicates, no utensils, no packaging --ar 2:3 --v 7 --p m7354615311229779997
  • Olive oil: Use extra virgin for the best flavor and health benefits; it serves as the base for sautéing onions.
  • Onion: I prefer yellow onions for their mild sweetness, which balances acidity from tomatoes beautifully.
  • Kosher salt: Always use kosher salt for seasoning—it dissolves better and gives you more control over saltiness.
  • Garlic: Fresh minced garlic shines here; it will fill your kitchen with an irresistible aroma.
  • Tomato paste: A small amount intensifies the tomato flavor without adding extra liquid.
  • Dried basil: Adds fragrant herbal notes, but fresh basil can be a lovely garnish too.
  • Sugar: A pinch is key—it balances tomato acidity and rounds out the flavor.
  • Canned whole tomatoes: Look for good-quality brands with minimal additives; I like San Marzano style for their sweetness and low acidity.
  • Vegetable broth (low sodium): Controls salt levels while adding savory depth.
  • Cottage cheese (2% MF): This is the protein superstar here; it melts smoothly into soup without turning grainy.
  • Pepper: Freshly ground at the end will brighten the soup’s flavor.
  • Parmesan and basil (optional garnish): These add an extra layer of savory richness and freshness.
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Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Make It Your Way

I love experimenting with this soup — sometimes I add a pinch of smoked paprika or a splash of hot sauce for a subtle kick. Don’t hesitate to adapt it to your pantry or mood! After all, the best recipes let you make them yours.

  • Variation: Adding cooked lentils or quinoa can boost protein even more and add texture; I’ve tried this for a heartier meal and it was a hit on chilly evenings.
  • Dairy-Free: Swap cottage cheese for silken tofu for a creamy, plant-based version that’s just as satisfying.
  • Fresh Herb Swap: Try thyme or oregano instead of basil for an earthier flavor if you want to shake things up.
  • Spicy Twist: Toss in red pepper flakes while cooking garlic for a warming heat I adore on rainy days.

Step-by-Step: How I Make High Protein Tomato Soup Recipe

Step 1: Sauté Your Base

Start by heating olive oil over medium heat in a large pot. Add diced onion and gently cook until softened, about 4 to 5 minutes. You’ll know they’re ready when they become translucent and give off that sweet aroma — no browning here, just soft and tender. Next, toss in minced garlic and cook for another minute; watch it closely so it doesn’t burn, as burnt garlic can turn bitter really fast.

Step 2: Build Flavor Slowly

Sprinkle in the kosher salt to help draw out moisture from onions and garlic. Stir everything well, then add tomato paste. Let it cook for about a minute – this step deepens the tomato flavor. Once the paste is aromatic and slightly darkened, stir in the sugar and dried basil. This is where the magic starts: the sugar balances acidity, while basil adds that classic herby note.

Step 3: Add Tomatoes and Broth, Then Simmer

Pour in the two cans of whole tomatoes, including all their juices. Add the low-sodium vegetable broth next, then give it a good stir. Bring the soup to a gentle boil, then cover and reduce heat to low. Let it simmer for 20 minutes, stirring occasionally. This slow simmer lets flavors meld beautifully. If you want, taste and adjust salt now—this is the key moment to get your seasoning just right.

Step 4: Blend in Cottage Cheese for Creamy Protein

This is where the protein magic happens. Carefully transfer the hot soup in batches to your blender, adding cottage cheese with each batch. Blend until completely smooth and creamy. I always remove the blender lid’s center cap and cover the opening with a kitchen towel — this trick lets steam escape safely and prevents messy splashes. Just take your time and never fill the blender too full.

Step 5: Taste, Adjust, and Serve

Pour the blended soup back into the pot to warm through if needed, then season with pepper to your liking. Serve it as is or dress it up with your favorite garnishes. I usually sprinkle grated parmesan and fresh basil leaves on top — they’re my go-to favorites!

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Tips from My Kitchen

  • Gentle Heat: Keep your heat moderate when sautéing to avoid bitter burnt bits—soft onions are sweeter and better for soup.
  • Blender Safety: Always vent steam by covering the blender top loosely with a towel when blending hot liquids to prevent accidents.
  • Protein Boost Trick: Stir in cottage cheese at the blending stage—not before—to keep the texture smooth and prevent curdling.
  • Season in Stages: Season lightly at first, then adjust salt and pepper after blending to avoid over-seasoning.

How to Serve High Protein Tomato Soup Recipe

High Protein Tomato Soup, healthy tomato soup with cottage cheese, easy high-protein soup recipe, nutritious tomato soup for muscle gain, quick homemade tomato soup - There are four bowls of smooth orange soup, two round and two square, all filled near the top. Each soup surface is sprinkled with small white cheese shreds and a hint of black pepper. The bowls rest on a light beige surface with a slightly textured look. In the top right corner, two gray pepper and salt grinders stand side by side, while a small green basil plant appears in the top left corner. A woman's hand is not visible in the image. photo taken with an iphone --ar 2:3 --v 7

Garnishes

I’m a sucker for simple garnishes that add texture and flavor. Fresh basil leaves bring a pop of color and herbal brightness. Grated parmesan gives a savory crunch that melts slightly into the hot soup — honestly, I sometimes add a whisker of cream or a drizzle of good olive oil for extra richness. A sprinkle of cracked black pepper always finishes the bowl perfectly.

Side Dishes

This soup pairs beautifully with crusty bread or homemade grilled cheese sandwiches — perfect for dipping. When I want something lighter, a crisp green salad dressed in lemon vinaigrette feels refreshing alongside. Sometimes, it’s fun to add crunchy roasted chickpeas on top for a protein-packed twist.

Creative Ways to Present

For dinner parties, I like to serve the soup in mini mason jars or small espresso cups as an appetizer—you’d be surprised how charming it looks. Another idea is swirling in pesto or a spicy chili oil just before serving for a colorful, gourmet touch. It always sparks conversation!

Make Ahead and Storage

Storing Leftovers

I usually store leftover soup in airtight containers in the fridge, where it stays fresh for up to 3 days. It’s great for a quick lunch or dinner on busy days—just give it a good stir before reheating because it can thicken up slightly.

Freezing

This High Protein Tomato Soup Recipe freezes well, though cottage cheese can slightly change texture upon thawing. To minimize this, freeze the soup without garnishes in freezer-safe containers for up to 2 months. Thaw overnight in the fridge before reheating gently on the stove.

Reheating

Reheat leftovers slowly over low heat, stirring regularly. This helps maintain the soup’s creamy texture without breaking it apart. If it’s too thick, a splash of broth or water can loosen it nicely.

FAQs

  1. Can I use fresh tomatoes instead of canned for this High Protein Tomato Soup Recipe?

    Absolutely! When tomatoes are in season, fresh ones bring a nice brightness but remember to cook them down until soft to achieve the same richness. Using fresh tomatoes will require a bit more simmering time to break them down fully, and you might want to add a touch more sugar depending on their acidity.

  2. Is it possible to make this soup vegan while keeping the protein content high?

    Yes! Replace the cottage cheese with silken tofu or a plant-based yogurt alternative that blends smoothly. You can also add cooked lentils or white beans to up the protein while keeping a vegan-friendly bowl.

  3. Why do you add cottage cheese instead of cream or milk?

    Cottage cheese adds creaminess along with a boost of protein and fewer calories compared to cream or whole milk. It enriches the soup’s texture without making it overly heavy, which is perfect when you want a nourishing but wholesome meal.

  4. How do I avoid lumps when blending hot soup with cottage cheese?

    Make sure to blend in small batches, vent the blender lid to release steam, and blend until completely smooth. Using a high-speed blender helps, and if lumps persist, pushing the soup through a fine sieve after blending can fix texture issues.

Final Thoughts

This High Protein Tomato Soup Recipe has become one of my favorite weeknight staples because it’s quick, comforting, and satisfying on so many levels. Whether you’re recovering after a workout or just craving something cozy, this soup delivers without fuss. I hope you’ll give it a try soon—you might just find yourself making it again and again like I do!

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High Protein Tomato Soup Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.6 from 12 reviews
  • Author: Caroline
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 5 servings
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American
  • Diet: Low Fat
Print Recipe

Description

This high protein tomato soup is a creamy, comforting, and nutritious option perfect for a wholesome meal. Made with fresh ingredients like garlic, onion, canned tomatoes, and enriched with cottage cheese for extra protein, this soup is both flavorful and satisfying. Garnished optionally with parmesan and basil, it’s perfect for lunch or dinner.

Ingredients

Main Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • ½ teaspoon kosher salt
  • 2 tablespoons minced garlic
  • 1 tablespoon tomato paste
  • 2 teaspoon dried basil
  • 1 tablespoon sugar
  • 2 cans canned whole tomatoes (two 28 oz cans)
  • 3 cups vegetable broth, low sodium
  • 1½ cup cottage cheese, 2% MF
  • pepper, to taste

Optional Garnishes

  • parmesan cheese, for garnish
  • fresh basil leaves, for garnish

Instructions

  1. Heat olive oil and cook onions: In a large pot, heat 1 tablespoon olive oil over medium heat. Add the diced onion and cook for 4 to 5 minutes until softened and translucent.
  2. Add garlic and salt: Add 2 tablespoons minced garlic to the pot and cook for another minute to release its aroma. Then add ½ teaspoon kosher salt. If the bottom of the pot gets sticky, deglaze it with a small splash of vegetable broth to loosen any browned bits.
  3. Add tomato paste and seasonings: Stir in 1 tablespoon tomato paste and cook for one minute, then add 1 tablespoon sugar and 2 teaspoons dried basil. Mix well to combine the flavors.
  4. Add tomatoes and broth, then simmer: Pour in the two cans of whole canned tomatoes, including their juice, along with 3 cups low sodium vegetable broth. Stir well, cover the pot, and let the soup simmer gently for 20 minutes, stirring occasionally. Taste and add extra salt if needed.
  5. Blend soup with cottage cheese: Carefully transfer the hot soup in batches into a blender. Add 1½ cups of 2% cottage cheese to each batch and blend until completely smooth. To avoid steam buildup, remove the center piece of the blender lid and cover with a kitchen towel while blending.
  6. Serve and garnish: Pour the blended soup back into the pot or bowls. Season with freshly ground pepper to taste. Optionally, garnish with grated parmesan cheese and fresh basil leaves before serving.

Notes

  • Be careful when blending hot soup to avoid steam burns; blend in small batches and keep the lid vented as described.
  • Use low sodium vegetable broth to better control the salt level in the soup.
  • For a richer soup, substitute half of the cottage cheese with ricotta cheese.
  • This soup can be stored in the refrigerator for up to 3 days or frozen for up to 2 months.
  • For a vegan option, replace cottage cheese with blended silken tofu or cashew cream, and omit parmesan garnish.

Nutrition

  • Serving Size: 1 cup
  • Calories: 180 kcal
  • Sugar: 10 g
  • Sodium: 350 mg
  • Fat: 5 g
  • Saturated Fat: 2 g
  • Unsaturated Fat: 3 g
  • Trans Fat: 0 g
  • Carbohydrates: 20 g
  • Fiber: 4 g
  • Protein: 12 g
  • Cholesterol: 15 mg

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