Go Back
–+ servings
High Protein Tomato Soup

Creamy High Protein Tomato Soup for Ultimate Comfort

This creamy high protein tomato soup is a nourishing dish packed with 11g of protein per serving, perfect for warming evenings.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soups
Cuisine: American
Calories: 176
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 2 tablespoons Olive Oil For sautéing; substitute with avocado oil for a unique flavor twist.
  • 1 medium Onion, diced Adds sweetness and aroma; shallots can offer a milder taste instead.
  • 1 teaspoon Kosher Salt Enhances flavor; adjust according to dietary needs or switch to sea salt.
  • 2 cloves Garlic, minced Provides depth and flavor; fresh garlic is best for intensity.
  • 2 tablespoons Tomato Paste Deepens tomato flavor; can be replaced with fresh tomatoes (in smaller amounts).
  • 1 teaspoon Dried Basil Adds an herbal touch; Italian seasoning works well if basil isn't available.
  • 1 teaspoon Sugar Balances acidity in the tomatoes; consider honey or maple syrup as alternatives.
  • 2 28 oz cans Canned Whole Tomatoes The base of the soup; crushed tomatoes are also suitable.
  • 3 cups Vegetable Broth (Low Sodium) Adds liquid and flavor; chicken broth can be a good alternative.
  • 1 cup Cottage Cheese (2% MF) Boosts creaminess and protein content for a healthy tomato soup.
  • to taste Pepper Choose white or black pepper based on your preference.
  • Parmesan (optional garnish) Adds richness; can be omitted for a vegan dish or swapped with nutritional yeast.
  • Basil (optional garnish) Fresh for vibrant color; parsley or oregano can be good substitutes.

Equipment

  • large pot
  • blender

Method
 

Step-by-Step Instructions
  1. In a large pot heated over medium heat, pour in 2 tablespoons of olive oil. Add 1 diced onion and sauté for about 4-5 minutes until it becomes translucent and soft. Then, stir in 2 minced garlic cloves and cook for an additional minute.
  2. Sprinkle in 1 teaspoon of kosher salt to enhance all the flavors, then deglaze the pot with a splash of vegetable broth if needed, scraping any stuck bits off the bottom. Next, mix in 2 tablespoons of tomato paste and cook for 1 minute.
  3. Add two 28 oz cans of whole tomatoes (with their juices) along with 3 cups of low-sodium vegetable broth into the pot. Stir well and bring the mixture to a gentle simmer. Cover the pot and let it cook for about 20 minutes, stirring occasionally.
  4. After simmering, carefully transfer the soup to a blender, blending in batches if necessary to avoid overflow. While blending, incorporate 1 cup of cottage cheese for a protein boost. Blend until the mixture is completely smooth.
  5. Return the blended soup to the pot over low heat and taste for seasoning. Adjust the flavor with additional salt, a pinch of sugar to balance acidity, and freshly cracked pepper to your liking. Allow the soup to warm through for about 5 minutes.
  6. Ladle your creamy High Protein Tomato Soup into warm bowls. For an extra touch of flavor, sprinkle with optional grated Parmesan and fresh basil.

Nutrition

Serving: 1bowlCalories: 176kcalCarbohydrates: 18gProtein: 11gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 10mgSodium: 400mgPotassium: 800mgFiber: 4gSugar: 5gVitamin A: 20IUVitamin C: 15mgCalcium: 120mgIron: 2mg

Notes

Store leftover soup in an airtight container for up to 3 days. Reheat gently over low heat to maintain its creamy texture.

Tried this recipe?

Let us know how it was!