High Protein Tomato Soup Recipe

If you’re craving something comforting that also packs a serious nutritional punch, you’ve got to try this High Protein Tomato Soup. It’s velvety, flavorful, and filled with wholesome ingredients that transform traditional tomato soup into a rich, satisfying meal. The addition of cottage cheese might sound unexpected, but it boosts the protein content while adding creaminess that feels indulgent without the extra heaviness. Whether you’re seeking a light lunch, a cozy dinner, or a protein-packed option for meal prep, this High Protein Tomato Soup is an absolute winner you’ll want to make again and again.

Ingredients You’ll Need

These ingredients are refreshingly simple but each plays a crucial role in bringing out the savory, comforting, and vibrant qualities of the High Protein Tomato Soup. From the olive oil that sautés the onion to a touch of sugar balancing the tomatoes’ acidity, every component counts.

• Olive oil: A tablespoon of this adds richness and helps soften the onion without overpowering flavors.
• Onion, diced: Provides a natural sweetness and depth once sautéed to perfection.
• Kosher salt: Enhances all the flavors and is easy to control during cooking.
• Minced garlic: Adds warmth and bright aromatic notes essential for any great tomato soup.
• Tomato paste: Concentrates tomato flavor and deepens the soup’s color.
• Dried basil: Brings a classic herbaceous hint, tying the soup’s profile together.
• Sugar: Just a tablespoon to cut down the acidity of the canned tomatoes.
• Canned whole tomatoes (two 28 oz cans): The soul of the recipe, delivering fresh, intense tomato flavor with convenience.
• Vegetable broth, low sodium: For a savory liquid base that keeps the soup light yet flavorful.
• Cottage cheese, 2% MF: The secret to bumping up the protein and creamy texture without cream.
• Pepper: To taste, for a subtle spicy kick.
• Parmesan and basil (optional): Perfect finishing touches that add extra flavor and garnish appeal.

How to Make High Protein Tomato Soup

Step 1: Sauté the Aromatics

Start by warming olive oil in a large pot over medium heat. Toss in the diced onion and cook it gently for about 4 to 5 minutes until it’s sweet-smelling and transparent. Then, add in the garlic, letting it cook for just a minute more to release its fragrance without burning. Sprinkle in the kosher salt and gently deglaze the pot with a splash of vegetable broth if it looks like anything’s sticking—this little step lifts all those lovely browned bits right off the bottom.

Step 2: Build Tomato Flavor

Next, stir in the tomato paste, allowing it to cook for a minute so its flavors deepen and meld beautifully with the aromatics. Follow that with the sugar and dried basil, stirring to combine each ingredient fully, creating a base that’s both flavorful and balanced.

Step 3: Simmer the Tomatoes

Add the canned whole tomatoes along with their juices, and pour in the vegetable broth. Stir everything together, bring it to a gentle simmer, and cover the pot. Let it cook for 20 minutes, stirring occasionally. This simmering step lets the flavors marry and the tomatoes break down, building the rich, intense character that makes this soup so satisfying. Taste and add more salt here if needed.

Step 4: Blend with Cottage Cheese

Here’s the magic moment: transfer the soup in batches to a blender and add the cottage cheese. Blend until silky smooth to create that creamy texture while boosting the protein content. When blending hot liquids, make sure to vent your blender lid to allow steam to escape safely by removing the center insert and covering the opening with a linen napkin to avoid accidents.

Step 5: Final Seasoning

Return the blended soup to the pot (if needed) and give it a good stir. Adjust the seasoning by adding pepper to taste, and it’s ready to serve!

How to Serve High Protein Tomato Soup

Garnishes

Simple garnishes like freshly grated parmesan and a few whole basil leaves lift the soup’s appearance and flavor to something special. A sprinkle of cracked black pepper adds a mild heat that complements the tomato’s natural sweetness. These garnishes not only make it look gorgeous but deepen each spoonful’s complexity.

Side Dishes

Pair your High Protein Tomato Soup with a warm crusty bread or a grilled cheese sandwich for that classic, comforting combo. For a light yet filling meal, try a green salad with a zesty vinaigrette or roasted vegetables on the side. The soup is versatile and pairs beautifully with many textures and flavors.

Creative Ways to Present

For an elegant touch, serve the soup in small cups or shot glasses as an appetizer at a dinner party. You can also swirl a little extra cottage cheese or crème fraîche on top for beautifully marbled effects. Another fun idea is topping the soup with toasted nuts or seeds for a bit of crunch that contrasts with its velvety smoothness.

Make Ahead and Storage

Storing Leftovers

This soup keeps wonderfully in an airtight container in the fridge for up to 4 days. It even tastes better the next day as the flavors continue to meld, making it a perfect option for easy lunches or dinners throughout the week.

Freezing

High Protein Tomato Soup freezes well! Pour it into freezer-safe containers or bags, leaving some space for expansion. Freeze for up to 3 months. When you’re ready, thaw overnight in the refrigerator before reheating gently on the stove or in the microwave.

Reheating

Reheat your soup slowly over medium-low heat to maintain that creamy texture and avoid breaking the proteins from the cottage cheese. Stir frequently to ensure even heating, and adjust seasoning if necessary before serving.

FAQs

Can I use fresh tomatoes instead of canned?

Absolutely! Fresh ripe tomatoes work great too, though you’ll want to peel and seed them first and perhaps cook them down to concentrate the flavor. It will add freshness but might change the cooking time slightly.

Is there a dairy-free alternative to cottage cheese in this recipe?

Yes, if you want to avoid dairy, you can substitute with a plant-based yogurt or silken tofu to maintain creaminess, though the protein level might be a bit lower. You can also try adding cooked lentils for extra protein.

How spicy is this soup?

This High Protein Tomato Soup is on the mild side but can be easily adjusted. If you enjoy heat, add a pinch of red pepper flakes during the simmering step or a dash of hot sauce when serving.

Can I make this soup in an Instant Pot or slow cooker?

Definitely! Use the sauté function to cook the onions and garlic, then add all ingredients except cottage cheese to pressure cook or slow cook. Blend smooth at the end with cottage cheese as described.

What makes this soup high protein compared to regular tomato soup?

The cottage cheese is the secret star here, adding a generous amount of protein without cream or milk. This boosts the nutritional profile, turning a classic comfort food into a more balanced meal.

Final Thoughts

If you’re looking to warm up your favorites with a nutritious twist, this High Protein Tomato Soup is an absolute must-try. Its rich, creamy texture and deeply satisfying taste will quickly make it your go-to recipe for cozy nights or meal prep. So grab those simple ingredients and enjoy a bowl that’s as healthy as it is delicious!

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