Name: High Protein Tomato Soup Recipe
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: American
Ingredients: 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 whole canned tomatoes (two 28 oz cans); 3 cups low sodium vegetable broth; 1½ cups cottage cheese (2% milk fat); Pepper, to taste; Parmesan cheese, optional garnish; Fresh basil, optional garnish

Jump to Recipe· 4.3 from 9 reviews

If you’ve been on the lookout for a comforting, nourishing meal that packs a serious protein punch without sacrificing that classic tomato soup soul, then this High Protein Tomato Soup Recipe is going to be your new kitchen hero. It’s rich, creamy, and bursting with vibrant flavors, all while being surprisingly easy to whip up. Whether you’re craving something cozy for dinner or want a satisfying lunch that fuels your day, this soup balances hearty ingredients like cottage cheese with the bright acidity of tomatoes, transforming a simple bowl into an amazingly fulfilling experience.

Ingredients You’ll Need

The image shows a white marbled surface with two clear blender jars. The left blender jar contains two layers: a thick red sauce with visible tomato pieces as the bottom layer and a white creamy layer on top. A white measuring cup with a small amount of white cream sits nearby. The right blender jar displays the result of mixing the previous ingredients into a smooth, bright orange creamy sauce with small bubbles on top. Both jars have a clear handle and spout. photo taken with an iphone --ar 4:5 --v 7

These ingredients are simple staples, carefully chosen to build layers of flavor, creaminess, and that essential protein boost. Each plays a crucial role in making this soup both delicious and hearty.

Olive oil: Adds a subtle fruitiness and helps soften the onions perfectly.
Onion (diced): Builds a sweet, savory base that complements the acidity of the tomatoes.
Kosher salt: Enhances and balances all the flavors you’ll be layering.
Minced garlic: Infuses the soup with its unmistakable aromatic warmth.
Tomato paste: Concentrates the tomato flavor and adds depth.
Dried basil: Brings a fragrant herbiness that pairs beautifully with tomatoes.
Sugar: Tames the natural acidity of tomatoes to create a smoother taste.
Canned whole tomatoes (two 28 oz cans): The star ingredient, providing the rich body and bold tomato flavor.
Vegetable broth (low sodium): Offers a savory liquid base without overpowering the other flavors.
Cottage cheese (2% MF): Adds creamy texture and a fantastic protein boost.
Pepper: To taste, bringing just the right bit of spice.
Parmesan (optional garnish): For an extra layer of savory richness and melted yumminess on top.
Fresh basil (optional garnish): Adds freshness and a pop of color.

How to Make High Protein Tomato Soup Recipe

Step 1: Sauté the Onions and Garlic

Begin by warming a tablespoon of olive oil over medium heat in a large pot. Toss in the diced onions and let them soften gently for about 4 to 5 minutes, bringing out their natural sweetness. Then add the minced garlic and cook for an additional minute. Sprinkle in half a teaspoon of kosher salt here to season and draw the flavors together. This simple start is all about building that perfect base.

Step 2: Layer in Tomato Paste and Herbs

Next, stir in a tablespoon of tomato paste and let it cook for a minute to deepen its flavor. Add the sugar and dried basil, blending them into the mix for a delicate balance between sweet and aromatic. If the mixture sticks to the pot, use a splash of vegetable broth to loosen it up. This step ensures your soup has that rich, complex tomato goodness that will shine throughout.

Step 3: Simmer with Tomatoes and Broth

Pour in two cans of whole tomatoes, liquid and all, along with three cups of low sodium vegetable broth. Cover your pot, turn the heat to low, and let everything simmer together for 20 minutes. Stir every now and then to let the flavors mingle evenly. This slow simmer softens the tomatoes and lets the herbs infuse fully, setting the stage for a beautifully hearty soup.

Step 4: Blend Soup with Cottage Cheese

Carefully transfer the hot soup to your blender in batches if needed. Add one and a half cups of cottage cheese to each batch—this is the magic that turns the soup luxuriously creamy while boosting its protein content substantially. Remember to remove the blender lid’s center or leave a small vent covered with a cloth to allow steam to escape safely. Blend until the soup reaches a silky, velvety texture that’s thick yet smooth.

Step 5: Final Seasoning and Serve

Once your soup is blended, taste it and add pepper or an extra pinch of salt if desired. Pour it back into the pot or serve straight from the blender container, garnishing with fresh basil leaves and a sprinkle of parmesan if you like that added burst of umami. This step is all about personalizing your bowl to make it truly yours.

How to Serve High Protein Tomato Soup Recipe

Two white bowls filled with smooth, orange tomato soup topped with sprinkled shredded cheese and black pepper. One bowl in front has two bright green basil leaves resting on top, adding a fresh touch. The bowls sit on a white marbled surface, surrounded by a small white bowl of extra shredded cheese, a pair of black and white salt and pepper shakers, and some fresh green basil leaves and stems on the side. Photo taken with an iphone --ar 4:5 --v 7

Garnishes

The best garnishes for this soup include a sprinkle of freshly grated parmesan, a few torn fresh basil leaves, and a grind of black pepper. These simple touches elevate the soup’s flavor and create an inviting visual that makes each spoonful even more enjoyable.

Side Dishes

This High Protein Tomato Soup Recipe pairs wonderfully with crusty whole grain bread, grilled cheese sandwiches, or even a light side salad. The soup’s rich protein content makes it satisfying on its own, but a side can add a nice textural contrast to your meal.

Creative Ways to Present

Try serving the soup in individual ramekins topped with a small dollop of cottage cheese and herbs or swirl in a little pesto for a colorful flourish. For a twist, drizzle a bit of chili oil over the surface to add subtle heat. Presentation is a chance to have fun and impress your guests.

Make Ahead and Storage

Storing Leftovers

Allow the soup to cool completely before transferring it to an airtight container. Stored in the refrigerator, it will stay fresh for up to 3 days. The flavors often develop even more as it sits, making your leftovers tastier than the first serving.

Freezing

This soup freezes beautifully, making it perfect for meal prep. Portion it into freezer-safe containers or bags, leaving some space to allow for expansion. It can be frozen for up to 3 months. When you’re ready to enjoy, thaw it overnight in the refrigerator before reheating gently.

Reheating

Reheat your soup slowly on the stovetop over low heat, stirring occasionally to prevent sticking and ensure even heating. You might need to add a splash of vegetable broth or water if the soup thickens too much during storage. Avoid the microwave to maintain its creamy texture.

FAQs

Can I use fresh tomatoes instead of canned?

Absolutely! Fresh ripe tomatoes can be used and will lend a bright, fresh flavor. You’ll want to blanch, peel, and chop them before adding, and you may need a bit more cooking time to break them down fully.

Is cottage cheese the only way to add protein?

While cottage cheese is fantastic for creaminess and protein, you could also experiment with Greek yogurt or silken tofu as alternatives. Each will give a slightly different texture but maintain that protein boost.

Can I make this soup vegan?

To make this recipe vegan, swap the cottage cheese for a plant-based protein option like blended silken tofu or cashew cream. Use vegan parmesan or nutritional yeast for garnish to keep that cheesy finish.

How thick should the soup be?

The ideal consistency is smooth and creamy but still pourable. If it’s too thick, simply stir in extra vegetable broth until it reaches your preferred texture.

What’s the best way to reheat without losing flavor?

Reheating gently on the stovetop is best to preserve flavor and texture. Avoid rapid heating or boiling which can cause separation and dull the vibrant tomato taste.

Final Thoughts

I genuinely hope you give this High Protein Tomato Soup Recipe a try because it’s not just soup—it’s a hug in a bowl that fuels your body and delights your taste buds. Its ease, flavor, and nourishing qualities make it a perfect addition to any meal rotation. Once you taste how deliciously creamy and satisfying it is, you might find yourself coming back to it again and again.