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–+ servings
High Protein Tomato Soup

Creamy High Protein Tomato Soup for Cozy Comfort

This High Protein Tomato Soup combines rich tomato flavor with creamy cottage cheese, delivering comfort and nutrition in every bite.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Italian
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Can use avocado oil as an alternative.
  • 1 large Onion, Diced Shallots can also work for a milder taste.
  • 1 teaspoon Kosher Salt Adjust to personal preference.
  • 3 cloves Minced Garlic Fresh garlic is best.
  • 2 tablespoons Tomato Paste You can use tomato sauce for a thinner consistency.
  • 1 teaspoon Dried Basil Fresh basil can be substituted.
For the Tomato Goodness
  • 2 cans Canned Whole Tomatoes (28 oz) Crushed tomatoes can be used.
  • 3 cups Vegetable Broth (low sodium) Feel free to substitute with chicken broth.
For Creamy Texture
  • 1.5 cups Cottage Cheese (2% MF) Greek yogurt can work too.
  • to taste Pepper Freshly ground black pepper gives the best flavor.
For Optional Toppings
  • to taste Parmesan Nutritional yeast can substitute.
  • to taste Basil Provides fresh flavor.

Equipment

  • Large pot
  • Blender

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add 1 diced onion and cook for about 4–5 minutes until softened and slightly translucent.
  2. Mix in 3 minced garlic cloves and a pinch of kosher salt, stirring continuously for about 1 minute until the garlic becomes fragrant.
  3. Stir in 2 tablespoons of tomato paste, cooking for about 1 minute.
  4. Pour in two 28-ounce cans of whole tomatoes, along with 3 cups of vegetable broth, 1 tablespoon of sugar, and 1 teaspoon of dried basil. Cover and simmer for 20 minutes.
  5. Carefully transfer the soup to a blender in batches, blending until smooth. Mix in 1½ cups of cottage cheese.
  6. Return the blended soup to the pot and heat gently over low heat, seasoning with black pepper to taste.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 30gProtein: 11gFat: 8gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 15mgSodium: 600mgPotassium: 800mgFiber: 5gSugar: 6gVitamin A: 500IUVitamin C: 15mgCalcium: 150mgIron: 2mg

Notes

Avoid curdling by blending cottage cheese separately before adding to the soup. Adjust consistency by varying broth amount.

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