High Protein Tomato Soup

 This High Protein Tomato Soup is creamy, tangy, and built to fill you up  not slow you down.

It tastes bright and savory with a smooth, creamy texture from cottage cheese instead of heavy cream. The tomato body is slightly sweet with herbs and a hint of roasted garlic in every spoonful. Make this when you want comfort food that won’t leave you hungry an hour later it’s quick, uses simple pantry items, and stores well for busy-week meal prep. If you like a chunkier, meatier twist, try the chicken-orzo tomato soup recipe for another easy, filling bowl.

Why You’ll Love This Recipe

• Ready in about 30 minutes for busy nights
• Made with pantry staples and a single fresh onion
• High in protein thanks to cottage cheese keeps you satisfied
• Simple swaps make it vegan or extra hearty for meal prep

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 of canned whole tomatoes, (two 28 oz cans)
• 3 cups vegetable broth, (low sodium)
• 1½ cup cottage cheese, (2% MF)
• pepper, to taste
• parmesan, (optional garnish)
• basil, (optional garnish)

Step-by-Step Instructions of High Protein Tomato Soup

1. Heat the olive oil in a large pot over medium heat.
2. Sauté the diced onion with ½ teaspoon kosher salt until soft and translucent, about 5–7 minutes.
3. Add the minced garlic and cook 30–60 seconds until fragrant.
4. Stir in the tomato paste, dried basil, and sugar; cook 1 minute to deepen the flavor.
5. Pour in the canned whole tomatoes (crush them with your spoon) and the low-sodium vegetable broth.
6. Bring the soup to a simmer, then reduce heat and cook 10–15 minutes to let flavors meld.
7. Transfer about half the soup to a blender (or use an immersion blender) and blend until smooth; return to pot.
8. Stir in the cottage cheese and use an immersion blender briefly to make the soup silky and creamy.
9. Taste and adjust salt and pepper. Warm through, but do not boil hard after adding cottage cheese.
10. Serve topped with a sprinkle of parmesan and fresh basil if you like.

Tips for Success

• Use full-fat cottage cheese for a creamier texture and better mouthfeel.
• Blend in batches if your blender is small to avoid overflow.
• Let the soup simmer long enough to tame the raw tomato taste 10–15 minutes helps a lot.

Substitutions & Variations of High Protein Tomato Soup

To Make It Vegan/Gluten-Free:

• Replace cottage cheese with silken tofu or full-fat coconut milk for creaminess (vegan).
• The recipe is naturally gluten-free if vegetable broth is gluten-free.

Variations:

• Stir in a can of white beans or a cup of cooked lentils for extra protein and texture.
• Add a spoonful of pesto for a fresh herbal twist.
• For a smoky note, use fire-roasted tomatoes instead of regular canned tomatoes.

Storage Instructions of High Protein Tomato Soup

Refrigerator:

• Store leftovers in an airtight container for up to 4–5 days. Reheat gently on the stove.

Freezer:

• This soup can be frozen, but cottage cheese texture may change. Freeze before adding cottage cheese for best texture; store for up to 3 months. Thaw in fridge overnight and blend in cottage cheese when reheating.

Make-Ahead:

• Simmer the base a day ahead and refrigerate. Blend and add cottage cheese when you reheat for dinner.

Frequently Asked Questions (FAQ) of High Protein Tomato Soup

Can I use fresh tomatoes instead of canned?

• Yes. Use about 3–4 pounds ripe tomatoes, roughly chopped, then simmer longer until they break down.

Is cottage cheese safe to blend?

• Yes. Blending cottage cheese gives a smooth, creamy soup and adds protein without heavy cream.

How do I keep the soup from splitting?

• Warm gently after adding cottage cheese and avoid high boil. If it looks slightly grainy, blend it again to smooth.

Final Thoughts

This High Protein Tomato Soup is simple, cozy, and built to satisfy perfect for busy people who want comfort and nutrition in one bowl. Give it a try, leave a comment to tell me how it turned out, and drop a star rating if you loved it.

High Protein Tomato Soup

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A creamy, tangy tomato soup rich in protein from cottage cheese, ready in about 30 minutes using simple pantry items.

• Total Time: 30 minutes
• Yield: 4 servings

Ingredients

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

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Instructions

1. Heat the olive oil in a large pot over medium heat.
2. Sauté the diced onion with ½ teaspoon kosher salt until soft and translucent, about 5–7 minutes.
3. Add the minced garlic and cook 30–60 seconds until fragrant.
4. Stir in the tomato paste, dried basil, and sugar; cook 1 minute to deepen the flavor.
5. Pour in the canned whole tomatoes (crush them with your spoon) and the low-sodium vegetable broth.
6. Bring the soup to a simmer, then reduce heat and cook 10–15 minutes to let flavors meld.
7. Transfer about half the soup to a blender (or use an immersion blender) and blend until smooth; return to pot.
8. Stir in the cottage cheese and use an immersion blender briefly to make the soup silky and creamy.
9. Taste and adjust salt and pepper. Warm through, but do not boil hard after adding cottage cheese.
10. Serve topped with a sprinkle of parmesan and fresh basil if you like.

Notes

Use full-fat cottage cheese for a creamier texture; let the soup simmer to enhance flavors.

• Author: soukaina
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Soup
• Method: Stovetop
• Cuisine: Italian
• Diet: Vegetarian