If you think classic tomato soup can’t double as a nourishing powerhouse, prepare to be wowed by this High Protein Tomato Soup! Every spoonful is velvety, deeply flavorful, and quietly packs a punch of protein thanks to a secret ingredient: cottage cheese. It takes that nostalgic, homey tomato soup vibe you love and turns it into a meal that feels both comforting and revitalizing—perfect for busy weekdays or lazy weekends. Whether you’re warming up after a chilly day or just in need of a quick dinner upgrade, this is one recipe you’ll want on repeat!

High Protein Tomato Soup Recipe - Recipe Image

Ingredients You’ll Need

This High Protein Tomato Soup keeps things blissfully simple, letting each ingredient shine. The essentials work in harmony to create a bold, creamy soup with rich tomato flavor, savory depth, and a satisfyingly rich texture. Here’s what you’ll need and why it matters:

Olive oil: Adds a silky start and helps the onions develop their sweet, caramelized flavor.
Onion (diced): Provides the aromatic backbone and subtle sweetness in every bite.
Kosher salt: Draws out flavors from the veggies and keeps the soup perfectly seasoned.
Minced garlic: Offers a burst of garlicky warmth and complexity.
Tomato paste: Concentrated tomato flavor intensifies the soup and adds gorgeous color.
Dried basil: A classic combo with tomatoes, bringing familiar herbal notes to the mix.
Sugar: Just a touch balances acidity and gives the soup a rounder flavor.
Canned whole tomatoes (two 28 oz cans): The main event—provide body, tang, and sweetness. Use quality tomatoes if possible!
Vegetable broth (low sodium): Adds savory background flavor and helps with consistency; low sodium keeps things balanced.
Cottage cheese (2% MF): The high-protein hero—makes the soup creamy and lusciously rich without heavy cream.
Pepper (to taste): Freshly cracked is best! Rounds out the flavor with a subtle kick.
Parmesan (optional garnish): A perfect salty, nutty topping for extra decadence.
Basil (optional garnish): Adds gorgeous green color and a burst of fresh flavor just before serving.

How to Make High Protein Tomato Soup

Step 1: Sauté the Onions

Heat the olive oil in a large pot over medium heat. Add the diced onions and cook for 4 to 5 minutes, stirring occasionally, until they’re translucent and nicely softened. The onions act as the flavorful base for your High Protein Tomato Soup, so don’t rush this part—it’s worth waiting for that beautiful aroma to fill your kitchen!

Step 2: Add Garlic and Salt

Toss in the minced garlic and sprinkle with kosher salt. Stir and cook for another minute, just until the garlic is fragrant but not browned. If anything starts to stick, deglaze with a quick splash of vegetable broth to lift all those tasty brown bits from the bottom—this adds even more flavor!

Step 3: Boost Flavor with Tomato Paste and Herbs

Spoon in the tomato paste, stirring it into the onions and garlic. Allow it to cook for a minute to bring out its sweetness and vivid color. Next, add the sugar and dried basil, giving everything a quick mix to incorporate the herbs and balance the acidity of the tomatoes.

Step 4: Simmer it All Together

Pour in your canned whole tomatoes, making sure to include all the juice in the can. Add the vegetable broth and mix well. Bring the soup to a gentle boil, then lower the heat and simmer with the lid on for 20 minutes. Stir now and then to ensure nothing sticks and to help the flavors meld beautifully. Taste and add extra salt if you like!

Step 5: Blend with Cottage Cheese

Now for the magic: carefully transfer the hot soup to a blender (work in batches if needed). Add the cottage cheese and blend until silky smooth. The cottage cheese disappears, leaving behind creaminess and a sneaky boost of protein. When blending hot liquids, don’t overfill—leave room for steam to escape by removing the lid’s center cap and covering with a towel.

Step 6: Finish and Serve

Pour the blended soup back into the pot to keep warm, then season with fresh cracked pepper. Serve in bowls just as it is, or go wild with your favorite garnish. It’s hard to beat the classic trio of parmesan, basil, and a twist of black pepper for that irresistible finish!

How to Serve High Protein Tomato Soup

Garnishes

The right garnish can turn a humble bowl into something restaurant-worthy—think clouds of grated parmesan, a sprinkle of fresh basil, or a swirl of good olive oil. Croutons or crispy chickpeas add crunch, while a dollop of Greek yogurt brings tang and richness. The key is to complement, not overpower, the High Protein Tomato Soup’s fresh tomato flavor.

Side Dishes

This soup pairs beautifully with classics like a grilled cheese sandwich, garlic bread, or a rustic baguette for dipping. If you’re looking for something lighter, try a mixed green salad or roasted veggies. The beauty of High Protein Tomato Soup is that it’s filling enough for a meal, but also works perfectly as a starter for a cozy dinner spread.

Creative Ways to Present

For an elegant touch, serve your soup in small mugs or shot glasses as an appetizer at gatherings. You can also drizzle with herbed oil or scatter roasted seeds on top. If presentation is your jam, finish the High Protein Tomato Soup with a swirl of pesto or a crunchy parmesan crisp resting at the edge of the bowl.

Make Ahead and Storage

Storing Leftovers

Leftover High Protein Tomato Soup is a weeknight savior! Let the soup cool completely before ladling it into airtight containers. It’ll stay fresh in the refrigerator for up to 4 days, and the flavors get even richer overnight. Give it a stir before reheating, as some natural separation may occur.

Freezing

This soup stands up brilliantly to freezing. Cool it down fully, then transfer to freezer-safe containers (leaving a bit of space at the top for expansion). Freeze for up to 2 months. When you’re ready, thaw overnight in the fridge for the creamiest results.

Reheating

To reheat, simply warm the soup gently on the stovetop over medium heat, stirring often, until hot. If the texture seems a bit thick, whisk in a splash of water or broth. Avoid boiling to keep that silky smooth finish, especially with the cottage cheese blended in.

FAQs

Can I make High Protein Tomato Soup dairy-free?

Absolutely! For a dairy-free version, blend in silken tofu or unsweetened plant-based yogurt instead of cottage cheese. You’ll still get a velvety, protein-rich soup with a creamy texture.

What can I use instead of cottage cheese?

If cottage cheese isn’t your thing, ricotta or Greek yogurt can provide that creamy boost and extra protein. Just make sure to blend thoroughly for the smoothest soup.

Are fresh tomatoes okay in place of canned?

Yes, fresh tomatoes work wonderfully when they’re in season. Just blanch and peel about 3 to 4 pounds of ripe tomatoes, and substitute them for the canned variety. Roasting the tomatoes first will deepen the flavor even more!

Is this soup suitable for meal prep?

Definitely! High Protein Tomato Soup keeps beautifully in the fridge, making it ideal for lunches or busy nights. Portion out into containers, and you’ve got ready-to-go meals all week.

How can I make this soup even higher in protein?

For an extra protein bump, stir in a scoop of unflavored protein powder or blend in a handful of cooked white beans with the cottage cheese. The flavors play nicely, and you get even more staying power in your bowl.

Final Thoughts

I can’t wait for you to enjoy this High Protein Tomato Soup in your own kitchen—it truly redefines how nourishing and comforting tomato soup can be! Whether you’re sneaking in extra protein or just craving a creamy, soul-warming bowl, this recipe is sure to become a new favorite. Give it a try, and don’t forget to share your creative twists!

High Protein Tomato Soup Recipe

★★★★★

4.8 from 8 reviews

Author: lilan
Total Time: 40 minutes
Yield: 6 servings 1x
Diet: Vegetarian

Print Recipe

Description

A delicious and nutritious recipe for High Protein Tomato Soup that is both hearty and satisfying. This soup is packed with flavor from canned tomatoes, garlic, and basil, and gets a protein boost from creamy cottage cheese. Perfect for a cozy meal on a chilly day!

Instructions

Add oil over medium heat in a large pot. Add the onions and cook until softened, for 4 to 5 minutes. Add the garlic and cook for another minute before adding the salt. Deglaze the pot with a splash of the vegetable broth, if necessary.
Add tomato paste to the pot and cook for a minute. Add the sugar and dried basil and give everything a stir.
Add the canned tomatoes (with the liquid!) and the vegetable broth. Cover and simmer for 20 minutes, stirring occasionally. Add more salt at this stage if desired.
Add the soup to the blender along with cottage cheese. Blend until smooth. Be cautious when blending hot soup to allow steam to escape.
Serve as is or top with your favorite garnishes like parmesan, basil, and pepper.

Prep Time: 15 minutes
Cook Time: 25 minutes
Category: Soup
Method: Simmering, Blending
Cuisine: International