This high protein tomato soup brings together classic tomato soup comfort with a big protein boost from blended cottage cheese. Itโs simple to make, full of wholesome ingredients, and perfect for serving with a grilled cheese or a fresh salad. A great go-to recipe for busy nights or meal prep.
Why Youโll Love This Recipe
- Protein-packed tomato soup thanks to blended cottage cheeseโcreamy texture with zero heaviness. Try another one of our cottage cheese recipes such as our cottage cheese waffles or our easy skillet lasagna with cottage cheese.
- Made with whole tomatoes, fresh veggies, and simple pantry spices for bold tomato flavor.
- A great way to add more nourishing, feel-good meals to your weekly rotation.
- Perfect for meal prep โ this delicious recipe stores well and reheats beautifully.
- Cozy, comforting, and pairs perfectly with grilled cheese or crusty bread.
- Great served as a main dish, or alongside a salad or sandwich.
Looking for another easy soup recipe? Try our creamy pesto tortellini soup or our creamy chicken and gnocchi soup.
Ingredient Notes
- Whole Italian-style tomatoes - these blend into a smooth, rich base and deepen the tomato flavor. You can swap for regular diced tomatoes if that's what you have on hand.
- Carrots + onion + garlic - these add natural sweetness and balance the acidity of the tomatoes. A large yellow onion or large white onion both work well.You can use pre minced garlic or garlic cloves.
- Cottage cheese - the secret ingredient! It adds a big protein boost and replaces heavy cream for a velvety finish. Good Culture cottage cheese or any low-fat cottage cheese or full-fat option works.
- Chicken broth, bone broth, or low-sodium vegetable broth - either enhances flavor; vegetable stock keeps the soup vegetarian and bone broth increases the protein content further.
- Red pepper flakes (optional) - adds gentle heat and can be adjusted to taste.
- Fresh herbs - a large handful of fresh basil at the end adds brightness and pairs perfectly with lots of tomato flavor.
See the recipe card below for a complete list of ingredients and measurements for this great recipe.
Recipe Tips & Variations
- Blend safely: If using a blender, remove the center cap and cover with a towel to let steam escape. You can also use an immersion blender/hand blender directly in the pot. Note that you will need to blend longer with an immersion blender to get the same creamy consistency.
- Want it spicy? Add a pinch of red pepper flakes or a little hot sauce.
- Extra veggies: Add roasted bell peppers, extra carrots, or even roasted cherry tomatoes to deepen the flavor.
- Richer texture: Add a splash of heavy cream.
- More freshness: Stir in chopped basil, parsley, or oregano right before serving.
- Pair it: Serve with grilled cheese, garlic bread, or a fresh green salad.
How to Make High Protein Tomato Soup
For the full recipe instructions, scroll down to the recipe card at the bottom of the page.
Step 1: In a large pot over medium heat, heat the olive oil. Add the onion, garlic, and carrot. Cook for 5โ7 minutes, until the vegetables begin to soften.
Step 2: Add the tomatoes, salt, pepper, and basil. Stir to combine. Pour in 1 cup of the chicken broth. Bring the mixture to a boil, then reduce to a simmer. Cover and cook for 15โ20 minutes, or until all the vegetables are soft. Remove from the heat.
Step 3: Carefully transfer the hot soup to a blender. Fill the blender no more than halfway, remove the center cap of the lid to allow steam to escape, and cover the opening with a clean kitchen towel. Start blending on low speed and gradually increase to high until the soup is completely smooth. (Blend in batches if needed.) Return the blended soup to the pot.
Step 4: Add the cottage cheese and remaining ยฝ cup chicken broth to the blender (no need to wash it first). Blend until smooth and creamy.
Step 5: Temper the cottage cheese mixture: Ladle ยฝ cup of the hot soup into the blender with the cottage cheese mixture and blend for 5โ10 seconds. This gently warms the mixture so it incorporates smoothly. Blend again until well combined.
Step 6: Slowly pour the warmed (tempered) cottage cheese mixture into the soup, stirring as you go until fully combined.
Step 7: Warm the soup over low heat, stirring occasionally, until it reaches your desired temperature.
Creamy High Protein Tomato Soup FAQs
Store leftovers in an airtight container in the refrigerator for 4โ5 days. The soup will thicken slightly as it cools โ simply add a splash of broth when reheating if needed.
To reheat, warm on the stovetop over medium-low heat, stirring occasionally or microwave in 30โ60 second increments until heated through.
Yes โ this soup freezes well! Cool completely, then transfer to a freezer-safe container or freezer bag. Freeze for up to 3 months. When ready to use, thaw overnight in the fridge, then reheat gently on the stovetop. If it thickens after thawing, add a bit of broth to loosen it.
This high protein tomato soup is gluten-free. It is not dairy free or vegan. It can be vegetarian with the use of vegetable broth.
Other Delicious Soup Recipes
If you make this high protein tomato soup recipe, please let us know how it turns out in the comments below and/or rate the recipe! Donโt forget to tag us on Instagram to show us your finished productโit makes our day every time we see you trying the recipes we love!
Creamy High Protein Tomato Soup Recipe
Ingredients
- 2 tablespoons olive oil or butter
- 1 medium yellow onion, chopped
- 3 medium garlic cloves
- 3 large carrots, chopped
- 2, 28-ounce cans of whole Italian-style tomatoes
- 2 teaspoons dried basil
- ยพ teaspoon salt + more to taste
- ยฝ teaspoon black pepper
- 1 ยฝ cups low-sodium chicken broth or bone broth, divided
- 1 ยฝ cups cottage cheese (swap for 1 cup heavy cream if you prefer)
Instructions
- In a large pot over medium heat, heat the olive oil. Add the onion, garlic, and carrot. Cook for 5โ7 minutes, until the vegetables begin to soften.
- Add the tomatoes, salt, pepper, and basil. Stir to combine. Pour in 1 cup of the chicken broth. Bring the mixture to a boil, then reduce to a simmer. Cover and cook for 15โ20 minutes, or until all the vegetables are soft. Remove from the heat.
- Carefully transfer the hot soup to a blender. Fill the blender no more than halfway, remove the center cap of the lid to allow steam to escape, and cover the opening with a clean kitchen towel. Start blending on low speed and gradually increase to high until the soup is completely smooth. (Blend in batches if needed.) Return the blended soup to the pot.
- Add the cottage cheese and remaining ยฝ cup chicken broth to the blender (no need to wash it first). Blend until smooth and creamy.
- Temper the cottage cheese mixture: Ladle ยฝ cup of the hot soup into the blender with the cottage cheese mixture and blend for 5โ10 seconds. This gently warms the mixture so it incorporates smoothly. Blend again until well combined.
- Slowly pour the warmed (tempered) cottage cheese mixture into the soup, stirring as you go until fully combined. Warm the soup over low heat, stirring occasionally, until it reaches your desired temperature.
Notes
- Save time/prep ahead:
- Chop the onion, garlic, and carrots up to 2 days in advance and store in an airtight container.
- Make the whole pot ahead for an easy meal plan addition. The entire recipe reheats well and stays creamy.
- This high protein tomato soup is gluten-free. It is not dairy free or vegan. It can be vegetarian with the use of vegetable broth.
- The recipe can be found on My Fitness Pal by searching "BWB High Protein Tomato Soup." The nutrition content provided for each recipe is an estimate created through the My Fitness Pal database. Please be aware that the nutritional content of each recipe may vary based on the products you use, the precision of your measurements, and the source you use to obtain nutrition data. While we try to provide accurate information, we give no guarantee regarding the accuracy of the nutritional information provided.ย
J
Wow! This is a phenomenal tomato soup. Pairing it with a grilled cheese was a great choice. I had a bunch of of leftovers and gladly had a grilled cheese and soup for a few days of easy lunches. Thank you!