This high protein tomato soup is one of my favorite cozy recipes to make when I want something healthy, creamy, and satisfying without feeling heavy. It's made with blended cottage cheese for an extra boost of protein.
You'll love how simple this recipe is. It's ready in under 30 minutes, packed with fresh basil and tomato flavor, and makes an easy, high-protein lunch or dinner. Plus, it's low carb, gluten-free, and meal-prep friendly. Great for freezing into lunch portions too.
Things to Know Before Making High Protein Tomato Soup
- Blend the cottage cheese first. This gives the soup a perfectly smooth and creamy texture, plus it prevents foaming.
- Use bone broth for added protein. It enhances both flavor and nutrition.
- Avoid curdling. Add the blended cottage cheese after removing the soup from the heat, then rewarm gently.
- For thicker soup. Use less broth or simmer a little longer before blending.
We've been making a ton of high protein vegetable soups this year! If you love our cottage cheese tomato soup, be sure to try our Creamy High Protein Mushroom Soup, Broccoli Cheddar Soup, or this Carrot Ginger Soup.
Ingredients Overview
- Olive oil: Adds richness and helps soften the onion for a flavorful base.
- Onion and garlic: Create the savory foundation for the soup.
- Bone broth: Increases protein and gives the soup a deeper flavor than water or stock.
- Cottage cheese: The secret ingredient for creaminess and protein. Blend until smooth before adding.
- Tomatoes and tomato paste: Provide natural sweetness and classic tomato soup flavor.
- Fresh basil: Adds brightness and a fresh finish.
- Salt and pepper: Season to taste.
Full ingredient amounts are listed in the recipe card below.
How to Make High Protein Tomato Soup
Step 1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook for about 5 minutes until softened. Stir in the garlic and cook for another minute.
Step 2. Add the tomatoes, tomato paste, basil, salt, and pepper. Stir well, then pour in the chicken bone broth. Simmer for 10-15 minutes to let the flavors develop.
Step 3. Turn off the heat and carefully blend the soup base with an immersion blender or in batches in a high-speed blender. Let it cool slightly before blending.
Step 4. Blend the cottage cheese separately until smooth, then stir it into the soup base. Add a touch of broth or water if it's too thick. Mix into the soup base until it's fully combined and creamy.
Step 5. Warm gently over medium-low heat until just heated through. Taste and adjust seasoning. Garnish with fresh basil or a sprinkle of parmesan. Enjoy!
Substitutions and Variations
- Use vegetable broth instead of chicken broth for a vegetarian version.
- Swap basil for thyme or oregano for a different flavor twist.
- Add a splash of cream or half n half for a richer texture.
- Stir in parmesan or shredded mozzarella for a cheesy variation.
What to Serve with High Protein Tomato Soup
Pair your soup with meatballs, garlic bread, grilled cheese, avocado kale salad, or a simple green salad for a complete, balanced meal. It's also great as a protein-packed starter for dinner.
Storage and Freezing
Refrigerate: Store in an airtight container for up to 4 days.
Freeze: Cool completely and freeze for up to 3 months. Thaw overnight in the fridge before reheating.
Reheat: Warm gently on the stovetop over medium-low heat, stirring often to prevent separation.
FAQs
Can you add protein to tomato soup?
Yes! Blending cottage cheese or using bone broth naturally adds protein without changing the flavor.
Can I make this soup dairy-free?
Yes, you can replace cottage cheese with blended silken tofu or cashew cream for a dairy-free option.
Is tomato soup good for weight loss?
This version is high in protein and low in calories, making it a great fit for weight loss or macro-friendly meal plans.
More High Protein Vegetable Soups
Recipe
Healthy Tomato Soup with Cottage Cheese
Equipment
- large stock pot or soup pot
- immersion blender or blender
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 cup chopped onion
- 2 garlic cloves minced
- 3-4 cups chicken bone broth
- 2 cups 4% cottage cheese blended
- ½+ teaspoon sea salt to taste
- ½ teaspoon pepper
- ½ cup fresh basil
- 4 cups canned whole tomatoes or 2 lbs roasted cherry tomatoes
- 2 tablespoons tomato paste
- Parmesan optional for garnish
Instructions
- In a large soup pot, heat the olive oil over medium heat. Add the chopped onion and cook until soft and fragrant, about 5 minutes. Stir in the minced garlic and cook for another 30-60 seconds.
- Add the canned tomatoes (or roasted cherry tomatoes), tomato paste, basil, salt, and pepper. Pour in the chicken bone broth and stir to combine. Bring the to a gentle simmer and cook for 10-15 minutes to allow the flavors to develop.
- Remove the pot from the heat and let it cool slightly. Use an immersion blender or transfer the soup to a high-speed blender to puree until smooth and creamy.
- In a separate bowl or blender, puree the cottage cheese until completely smooth. Stir the blended cottage cheese into the soup base until fully combined.
- Return the soup to low heat and warm gently until heated through. Adjust seasoning with more salt and pepper as needed. Serve topped with fresh basil or a sprinkle of parmesan, if desired.
Notes
- Blend the cottage cheese before adding it to the soup to keep it smooth.
- Use bone broth for extra protein and flavor.
- Don't overheat after adding cottage cheese - warm gently.
- Add a little tomato paste for a deeper tomato flavor.
- Garnish with fresh basil, black pepper, parmesan cheese, or a drizzle of olive oil
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