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–+ servings
High Protein Tomato Soup

Creamy High Protein Tomato Soup for Cozy Evenings

This creamy High Protein Tomato Soup is a nourishing twist on the classic, perfect for cozy evenings and packed with protein.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Soup
Cuisine: American
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive oil Can substitute with avocado oil.
  • 1 Onion, diced Use shallots for a milder taste.
  • 0.5 teaspoon Kosher salt Adjust for lower sodium if desired.
  • 2 tablespoons Minced garlic Fresh or jarred can be used.
  • 1 tablespoon Tomato paste Can substitute with crushed tomatoes.
  • 2 teaspoons Dried basil Fresh basil can be used (3 teaspoons).
  • 1 tablespoon Sugar Optional for less sweetness.
  • 2 cans of 28 oz Canned whole tomatoes Can also use crushed tomatoes.
  • 3 cups Low sodium vegetable broth Chicken broth is an alternative.
For the Protein & Creaminess
  • 1.5 cups Cottage cheese, 2% MF Blend smooth if desired.
  • Pepper To taste; use white pepper for less visible specks.
Optional Garnishes
  • Parmesan cheese For flavor when sprinkled on top.
  • Fresh basil Compliments the soup beautifully.

Equipment

  • large pot
  • blender

Method
 

Step‑by‑Step Instructions
  1. Begin by heating 2 tablespoons of olive oil in a large pot over medium heat. Add 1 diced onion and sauté for 4-5 minutes until softened and translucent. Stir in 2 tablespoons of minced garlic, cooking for an additional minute.
  2. Sprinkle in ½ teaspoon of kosher salt, stirring to combine. If sticking, deglaze with a splash of vegetable broth. Add 1 tablespoon of tomato paste, 1 tablespoon of sugar, and 2 teaspoons of dried basil. Cook for about 1 minute.
  3. Pour in 2 cans of whole tomatoes along with 3 cups of low sodium vegetable broth. Bring to a simmer, reduce to low, cover, and let it simmer for 20 minutes.
  4. Carefully transfer the soup to a blender in batches or use an immersion blender. Blend until smooth, then add 1½ cups of cottage cheese to enhance the texture. Taste and adjust seasoning.
  5. Ladle the soup into bowls, garnishing with parmesan and basil if desired. Serve alongside crusty bread or grilled cheese.

Nutrition

Serving: 1bowlCalories: 200kcalCarbohydrates: 18gProtein: 14gFat: 8gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 15mgSodium: 600mgPotassium: 600mgFiber: 4gSugar: 5gVitamin A: 500IUVitamin C: 10mgCalcium: 100mgIron: 2mg

Notes

Blend cottage cheese with some soup before adding to avoid curdled texture for a creamy finish.

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