Creamy High Protein Tomato Soup Recipe
High protein tomato soup with cottage cheese is rich, creamy, and packed with flavor. A cozy, healthy tomato soup perfect for soup season.
Servings: 5
Calories: 188kcal
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
- ¾ teaspoon salt + more to taste
- ½ teaspoon black pepper
- 1 ½ cups low-sodium chicken broth or bone broth, divided
- 1 ½ 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 5–7 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 15–20 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 ½ cup chicken broth to the blender (no need to wash it first). Blend until smooth and creamy.
- Temper the cottage cheese mixture: Ladle ½ cup of the hot soup into the blender with the cottage cheese mixture and blend for 5–10 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.
Nutrition
Serving: 1serving | Calories: 188kcal | Carbohydrates: 18.8g | Protein: 15g | Fat: 8.1g | Saturated Fat: 1.9g | Polyunsaturated Fat: 0.9g | Monounsaturated Fat: 4g | Cholesterol: 10mg | Sodium: 945mg | Potassium: 811mg | Fiber: 7.9g | Sugar: 12.3g
