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There’s something incredibly comforting about a warm bowl of tomato soup, especially when it’s packed with protein. I first discovered this High Protein Tomato Soup with Cottage Cheese on a chilly evening when I was craving a cozy meal without the usual heavy ingredients. With just a handful of simple items from my pantry, I was amazed at how quickly I could whip up a dish that balanced creamy richness with a healthy twist.

As the garlic sizzled and the tomatoes simmered, the aroma filled my kitchen, reminding me of home-cooked meals shared with loved ones. This soup has become my go-to recipe for busy weeknights, and it always garners raves from guests. Whether you’re serving it alongside a classic grilled cheese or enjoying it solo, its velvety texture and comforting flavors will satisfy your cravings without the guilt.

Let me take you through how to make this delightful, high-protein dish that is as nourishing as it is easy to prepare!

Why is High Protein Tomato Soup a must-try?

Creamy Comfort: Imagine a soup that envelops you in warmth, combining the comforting richness of tomato with the creamy twist of cottage cheese.

Quick to Prepare: With just a handful of pantry staples, you can swiftly whip up a nourishing meal that’s perfect for busy nights.

Protein-Packed: Each serving boasts 11g of protein, making it not just delicious but also a satisfying option for health-conscious eaters.

Versatile Pairing: This soup pairs wonderfully with grilled cheese or fresh salads, making it an ideal addition to any dining experience.

Crowd-Pleaser: Suitable for both family dinners and gatherings, this creamy delight is sure to win over anyone who tries it!

High Protein Tomato Soup Ingredients

For the Soup Base
• Olive Oil – Provides healthy fat and flavor; you can also use avocado oil or melted coconut oil as a replacement.
• Onion (1, diced) – Adds sweetness and depth to the soup, making it taste homemade.
• Kosher Salt (½ teaspoon) – Enhances flavor; adjust to your taste preferences for the best outcome.
• Minced Garlic (2 tablespoons) – Adds an aromatic flavor; for best results, use fresh garlic.
• Tomato Paste (1 tablespoon) – Intensifies the soup’s richness and umami flavor.
• Dried Basil (2 teaspoons) – Contributes a lovely herbal note; feel free to swap in fresh basil, adjusting the amount as needed.
• Sugar (1 tablespoon) – Balances the acidity of tomatoes, but can be omitted or replaced with honey for a healthier option.
• Canned Whole Tomatoes (2 cans, 28 oz each) – The base of the soup, providing sweetness and acidity; crushed tomatoes work well too if you prefer.
• Vegetable Broth (3 cups, low sodium) – Adds liquid and flavor; chicken broth can be used for a non-vegetarian option.

For the Creamy Finish
• Cottage Cheese (1½ cups, 2% MF) – Adds a creamy texture and protein; for a smoother consistency, blend before adding to the soup.
• Pepper – For seasoning according to your taste; a must for that extra kick!

For Garnishing
• Parmesan (optional) – Adds a savory touch; simply omit this for a dairy-free version.
• Basil (optional) – Fresh basil will elevate your dish with brightness and freshness.

This High Protein Tomato Soup is not just easy to make but incredibly satisfying, ensuring you’ll come back for seconds!

How to Make High Protein Tomato Soup

Heat Oil: In a large pot over medium heat, add olive oil and warm until shimmering.
Sauté Onions: Add the diced onion; sauté until soft and translucent, about 4-5 minutes, filling your kitchen with a sweet aroma.
Add Garlic: Stir in the minced garlic and continue cooking for another minute, allowing its fragrant notes to mingle with the onions. If needed, deglaze with a splash of broth.
Stir in Tomato Ingredients: Incorporate the tomato paste, sugar, and dried basil; cook for an additional minute to bring out the flavors.
Add Tomatoes and Broth: Pour in the canned tomatoes (with liquid) and vegetable broth; cover and let the mixture simmer for 20 minutes, stirring occasionally until slightly thickened.
Blend Smooth: Carefully blend the soup in batches, adding in the cottage cheese until the mixture is completely smooth and creamy, achieving a velvety texture.
Serve: Ladle the soup into bowls and garnish with optional parmesan and fresh basil for that finishing touch, or store for later enjoyment.

Optional: Serve with a crusty grilled cheese sandwich for a classic pairing!

Exact quantities are listed in the recipe card below.

Make Ahead Options

This High Protein Tomato Soup with Cottage Cheese is a fantastic choice for meal prep, saving you time during those busy weeknights! You can prepare the soup base (olive oil, onions, garlic, tomato paste, and spices) up to 24 hours in advance; just refrigerate it in an airtight container. Alternatively, you can blend the soup and refrigerate it for up to 3 days, maintaining its creamy texture. When you’re ready to serve, gently reheat the soup and stir in the cottage cheese until smooth. This way, you’ll enjoy a delicious and nutritious meal with minimal effort, perfect for any last-minute dinner plans!

High Protein Tomato Soup Variations

Dive into a world of flavors by personalizing your high protein tomato soup! Let your taste buds explore new avenues with these exciting twists.

Fresh Tomatoes: Swap in fresh tomatoes instead of canned for a burst of garden freshness; adjust liquid for a perfect consistency.
Spicy Kick: Add a sprinkle of red pepper flakes for a delightful heat that warms you from the inside out. It’s a great option for spice lovers!
Green Goodness: Mix in a handful of kale or spinach to boost nutrition and color; it’ll also sneak in some extra health benefits for you.
Herb Infusion: Experiment with herbs! Try adding oregano or thyme alongside basil for an aromatic depth that enhances every spoonful.
Cheese Swap: Use ricotta or cream cheese for an alternate creamy texture if you’re not a fan of cottage cheese; each adds a unique flavor profile.
Nutty Flavor: Stir in a tablespoon of almond butter or tahini for an unexpected nutty finish that complements the tomato beautifully.
Coconut Cream: Exchange cottage cheese for coconut cream if you’re seeking a dairy-free option; it will lend a luscious richness with a hint of sweetness.
Tangy Twist: A splash of balsamic vinegar can add a tangy brightness to the soup, balancing the sweetness of the tomatoes perfectly.

What to Serve with High Protein Tomato Soup?

Dive into a delicious experience with dishes that perfectly complement the richness of this comforting soup.

Grilled Cheese Sandwich: A classic pairing, the crispy, buttery bread melds beautifully with the creamy soup, enhancing its delightful texture.
Garlic Bread: Crunchy and buttery, garlic bread adds a fragrant punch that elevates the soup’s cozy flavors, perfect for dipping!
Fresh Garden Salad: A crisp salad filled with greens and a zesty vinaigrette offers a refreshing contrast, balancing the creamy soup beautifully.
Roasted Vegetables: The sweetness of roasted vegetables, like carrots and bell peppers, provides a colorful and nutritious addition that complements the soup.
Cheese Quesadillas: Melty cheese in a crispy tortilla is delightful with this high protein tomato soup, making every bite satisfying and indulgent.
Herb-Infused Rice: Light, fluffy rice seasoned with herbs adds a subtle fragrance and makes for a wholesome side, hugging the heartiness of the soup.
Chickpea Salad: A protein-packed chickpea salad introduces a lovely texture and flavor that pairs wonderfully with your high protein tomato soup.
Chardonnay or Pinot Grigio: A cool glass of white wine can enhance your meal, offering refreshing notes that mingle nicely with the tomato flavors.
Chocolate Mousse: Finish off with a rich, airy chocolate mousse for dessert, contrasting the savory soup with a delightful sweetness that rounds out your meal perfectly!

Expert Tips for High Protein Tomato Soup

Blend Smoothly: To avoid curdling, blend cottage cheese with a small portion of the hot soup first before mixing it into the whole batch.
Watch the Steam: Always leave a gap in the blender lid to safely release steam when blending hot soup.
Taste and Adjust: After simmering, taste and adjust seasoning, particularly salt, to enhance the flavors of your high protein tomato soup.
Control Thickness: If you prefer a thicker soup, reduce the amount of broth slightly during cooking. Conversely, add more broth if you’d like it thinner.
Season with Care: Refrain from adding too much sugar initially; you can always adjust after tasting the soup.

Storage Tips for High Protein Tomato Soup

Fridge: Store leftovers in an airtight container in the refrigerator for up to 3 days. Make sure to cool the soup completely before sealing to maintain freshness.

Freezer: Though freezing is not recommended due to potential texture changes with cottage cheese, if necessary, freeze in a suitable container for up to 1 month. Thaw in the fridge overnight before reheating.

Reheating: Reheat the soup gently on the stovetop or in the microwave, stirring occasionally. If the soup thickens too much, add a splash of vegetable broth to reach your desired consistency.

Serving Tip: Enjoy your high protein tomato soup warm, ideally paired with your favorite sandwich or salad for a complete meal experience!

High Protein Tomato Soup Recipe FAQs

How do I choose ripe tomatoes for this soup?
Absolutely! If opting for fresh tomatoes instead of canned, look for ones that are firm, vibrant red, and have a slight sheen. Avoid tomatoes with dark spots or blemishes, as these may be past their prime. Ideally, Roma or vine-ripened tomatoes work best for a rich flavor.

How should I store leftover high protein tomato soup?
Very! Make sure to cool the soup completely before transferring it to an airtight container. It can be safely stored in the refrigerator for up to 3 days. If you’ve got more leftovers than that, you might want to consider gifting some to a friend!

Can I freeze high protein tomato soup?
While I typically don’t recommend freezing this soup due to the texture changes that cottage cheese may undergo, you can freeze it if absolutely necessary. Just, please, portion the soup into freezer-safe containers for up to 1 month. When you’re ready to enjoy it again, thaw in the refrigerator overnight before gently reheating on the stovetop.

What should I do if my soup is too thick?
Don’t worry, it happens! If your high protein tomato soup turns out thicker than you like, simply stir in a small splash of vegetable broth or water while reheating. Keep adjusting until you achieve that velvety consistency you desire.

Is this soup safe for pets or those with dairy allergies?
Great question! This soup contains dairy from the cottage cheese and parmesan garnish, so it’s not appropriate for those with dairy allergies or lactose intolerance. If you’re cooking for furry friends, it’s always best to keep human foods separate, as some ingredients can be harmful to pets.

How should I adjust the seasoning for family members with different tastes?
Absolutely! If you’re catering to different palates, start with the specified amounts of salt and sugar, and then taste after simmering. Encourage family members to add their preferred spices—like a dash of red pepper flakes for heat or a little balsamic vinegar for added sweetness—at the table to suit their tastes!