High protein tomato soup blends whole peeled tomatoes and cottage cheese into a smooth, creamy soup flavored with basil and oregano. It cooks in one saucepan and is ready in 35 minutes, making it a practical four-serving meal.
Why You'll Love This High Protein Tomato Soup
- Focused protein source: Cottage cheese adds protein without beans or protein powder, keeping the tomato flavor central.
- Creamy without heavy cream: Full-fat cottage cheese gives the blended soup its smooth, creamy finish.
- Efficient saucepan method: The soup cooks and blends in the same pan, reducing equipment and cleanup.
- Familiar savory flavor: Onion, garlic, oregano, and basil complement the tomatoes without complicating the recipe.
I wanted this high protein tomato soup to stay simple and recognizable, without combining several competing protein ingredients. Cottage cheese keeps the recipe focused while adding a creamy finish to the tomato base. This practical approach also shapes my cottage cheese egg bites and high-protein cucumber chicken salad. Each recipe uses one clear protein source without making the dish feel complicated. Leaving out beans also separates this soup from my creamy lemon chickpea soup. The finished recipe stays clearly centered on tomato soup, which was my priority from the beginning.
I cook onion and garlic first, so their savory flavor becomes part of the tomato base. Covering the soup during its gentle simmer keeps the method simple and the liquid contained. I switch off the heat, then blend the cottage cheese directly in the saucepan with a hand blender. This creates a smooth texture, while basil and oregano keep the tomato flavor fresh and familiar. That smooth finish distinguishes it from my creamy tomato tortellini soup, where the pasta provides more texture.
Key Ingredients for High Protein Tomato Soup
These ingredients keep the soup focused on a familiar tomato flavor and a creamy cottage-cheese finish.
- Whole peeled tomatoes: I add the tomatoes with their juices to give the soup its main flavor, color, and body.
- Full-fat cottage cheese: For me, this is the key protein ingredient, adding body and a creamy finish after blending.
- Onion, garlic, and olive oil: I cook the onion and garlic in olive oil first, creating a savory base with gentle sweetness.
- Broth, herbs, and seasoning: I use the broth to set the consistency, while oregano, basil, salt, and pepper round out the tomato flavor.
How to Make High Protein Tomato Soup
The soup cooks in one saucepan and is blended directly in the pan with a hand blender.You can find the complete printable recipe with measurements below.
1. Cook the aromatic base: Soften the finely chopped onion in olive oil, then add the minced garlic and cook briefly.
2. Add the tomatoes: Pour in the whole peeled tomatoes with their juices and break them into smaller pieces.
3. Cover and simmer: Add the broth and seasonings, bring to a gentle simmer, cover, and cook for 15 minutes.
4. Blend and finish: Switch off the heat, blend in the cottage cheese and basil, then warm gently before serving.
Tips for High Protein Tomato Soup
- Chop the onion finely: Smaller pieces soften more evenly and blend smoothly into the finished soup.
- Watch the garlic: Stir continuously during its brief cooking time so it does not catch on the bottom of the saucepan.
- Maintain a gentle simmer: Reduce the heat if necessary after covering the pan to prevent the soup from boiling over.
- Check for tomato pieces: Move the hand blender around the saucepan until no visible pieces remain.
Storage
Refrigerate the soup in an airtight container within two hours and use it within four days. Reheat gently over low heat, stirring often, until it reaches 165°F (74°C).
What to Serve with High Protein Tomato Soup
I would keep the side simple so the tomato soup remains the focus. Garlic sourdough toast adds crunch, while moist cornbread makes the meal more substantial.
Try These Soup Recipes Next!
Get my new cookbook!
Get your copy of the book with easy, fresh, and tried-and-true Mediterranean Recipes from the Author and founder of Vargasavour Recipes, Estefania.
Recipe
High Protein Tomato Soup
Ingredients
- 3 tablespoons extra-virgin olive oil
- 1 medium yellow onion - finely chopped
- 3 garlic cloves - minced
- 800 g canned whole peeled tomatoes - 1 can
- 500 ml low-sodium vegetable broth
- 1 teaspoon dried oregano
- ¼ teaspoon ground black pepper
- 1 teaspoon salt
- 300 g full-fat cottage cheese
- 10 fresh basil leaves
Instructions
- Heat 3 tablespoons extra-virgin olive oil in a medium saucepan over medium heat. Add 1 medium yellow onion, finely chopped, and cook for 5-7 minutes, stirring occasionally. Add 3 garlic cloves, minced, and cook for 1 minute while stirring.
- Add 1 can 800 g canned whole peeled tomatoes with their juices. Break the tomatoes into smaller pieces with a spoon.
- Pour in 500 ml low-sodium vegetable broth. Add 1 teaspoon dried oregano, ¼ teaspoon ground black pepper, and 1 teaspoon salt. Bring to a gentle simmer, cover, and cook for 15 minutes.
- Turn off the heat, leaving the saucepan in place. Add 300 g full-fat cottage cheese and 10 fresh basil leaves. Blend directly in the saucepan with a hand blender until completely smooth.
- Turn the heat to low and warm the high protein tomato soup gently for 2-3 minutes without boiling. Taste and adjust the seasoning before serving.
Notes
Nutrition
Nutritional information is based on third-party calculations and should be considered an estimate only. Actual nutritional content will vary based upon brands used, measuring methods, cooking method, portion sizes, and more.
Comments
No Comments