As I stood in my kitchen, a tantalizing aroma filled the air—one that instantly transported me back to cozy family dinners and warm memories. Today, I’m excited to share my twist on a classic comfort food: High Protein Tomato Soup with Cottage Cheese. This creamy, satisfying dish isn’t just your average soup; it’s packed with protein and can be whipped up in just 40 minutes! Ideal for busy weeknights or meal prep, this healthy vegetarian delight brings together the rich flavors of tomatoes, aromatic garlic, and a hint of basil, all while keeping the sodium in check. Each spoonful offers a perfect blend of nutrition and taste, making it a true crowd-pleaser for both kids and grown-ups alike. Are you ready to dive into a bowl of this comforting goodness? Let’s get cooking!
Why is this soup a must-try?
Creamy, Delightful Texture: The addition of cottage cheese transforms the classic tomato soup, providing a velvety mouthfeel that’s hard to resist.
High Protein Boost: Each bowl is packed with protein, making it a nutritious choice for health-conscious eaters.
Quick and Easy: Ready in just 40 minutes, this recipe is perfect for busy weeknights or meal prep for satisfying lunches.
Versatile Ingredients: Customize with spices or add-ins like spinach for a nutritious kick; the possibilities are endless!
Crowd-Pleasing Flavor: This soup combines rich tomato goodness and aromatic herbs, ensuring everyone from kids to adults will love it. Pair it with a simple grilled cheese sandwich for an unbeatable comfort food duo!
High Protein Tomato Soup Ingredients
Elevate your mealtime with this comforting classic!
For the Base
- Olive Oil – Adds richness and helps sauté onions.
- Onion – Diced for a sweet base flavor.
- Kosher Salt – Enhances overall flavor and balances sweetness.
- Garlic – Minced for an aromatic touch.
- Tomato Paste – Concentrated flavor that adds depth to the soup.
- Dried Basil – Imparts an herbal note; fresh can be used for extra freshness.
- Sugar – Optional, but balances the acidity of tomatoes beautifully.
For the Soup
- Canned Whole Tomatoes – The main star; provides a rich tomato base and consistency. Substitute crushed tomatoes if preferred.
- Low Sodium Vegetable Broth – Liquid that helps control sodium levels while simmering.
For Creaminess
- Cottage Cheese (2% MF) – Adds a creamy texture while boosting protein; blend it until smooth for the best results.
For Seasoning
- Pepper – To taste, enhancing the soup’s flavor.
- Parmesan Cheese & Fresh Basil (optional) – Garnishes that elevate both flavor and presentation.
This High Protein Tomato Soup is a wholesome choice that not only satisfies your hunger but also delights your taste buds!
Step‑by‑Step Instructions for High Protein Tomato Soup
Step 1: Sauté the Aromatics
In a large pot, heat 2 tablespoons of olive oil over medium heat. Once shimmering, add 1 diced onion and sauté for about 4–5 minutes, or until the onions are softened and translucent. Stir occasionally to ensure even cooking. This will create a fragrant base for your high protein tomato soup.
Step 2: Add Garlic and Seasoning
Next, incorporate 2 minced garlic cloves and 1 teaspoon of kosher salt into the pot. Cook for an additional minute, stirring frequently until the garlic becomes fragrant and slightly golden. This step enhances the depth of flavor in the soup, making it irresistible.
Step 3: Mix in Tomato Paste and Herbs
Add 2 tablespoons of tomato paste, 1 teaspoon of sugar, and 1 teaspoon of dried basil to the pot. Stir everything together and cook for about 1 minute, allowing the tomato paste to caramelize slightly and release its rich flavors. The aroma will fill your kitchen and hint at the delicious soup to come.
Step 4: Combine Tomatoes and Broth
Pour in 1 can of whole tomatoes (with liquid) and 2 cups of low sodium vegetable broth. Stir well to combine all the ingredients, ensuring the tomato paste dissolves completely. Bring the mixture to a simmer over medium-high heat, then reduce the heat to low, cover, and let it simmer for 20 minutes, stirring occasionally.
Step 5: Blend the Soup
After simmering, remove the pot from heat. Carefully transfer the soup to a blender, adding 1 cup of cottage cheese. Blend until completely smooth, which should take about a minute. If your blender is small, work in batches. Remember to remove the center cap of the blender lid to allow steam to escape safely while blending.
Step 6: Final Seasoning and Serve
Return the blended soup to the pot over low heat. Stir in fresh ground pepper to taste, adjusting the seasoning as desired. Heat gently until warmed through. Ladle the high protein tomato soup into bowls and consider garnishing with freshly grated Parmesan cheese and torn basil leaves for a touch of elegance.
Make Ahead Options
This High Protein Tomato Soup is an excellent choice for meal prep enthusiasts! You can chop the onions, mince the garlic, and measure out the broth ingredients up to 24 hours in advance, storing them in the refrigerator to save time on busy weeknights. Additionally, you can blend the cottage cheese into the soup and refrigerate the prepared mixture for up to 3 days, ensuring it stays creamy and delicious. When you’re ready to serve, simply heat the soup gently on the stove, stir in your desired seasonings, and garnish with Parmesan and fresh basil before ladling it into bowls. Enjoy the convenience of a homemade meal with minimal effort!
What to Serve with High Protein Tomato Soup
Cozy up your mealtime with delightful dishes that perfectly complement this creamy, protein-packed soup.
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Grilled Cheese Sandwich: The warm, gooey cheese and crispy bread contrast beautifully with the smooth soup. It’s a classic pairing that takes you straight back to childhood.
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Crusty French Bread: Freshly baked and crusty bread is perfect for dipping into your high protein tomato soup, soaking up all those rich flavors.
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Garden Salad: A light, zesty salad offers a refreshing crunch, balancing the creaminess of the soup for a well-rounded meal. Toss with lemon vinaigrette for added brightness.
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Roasted Vegetables: Seasoned roasted veggies like carrots and zucchini serve as a healthy side, enhancing the meal’s nutrition while their caramelized sweetness complements the soup’s rich tomatoes.
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Pasta Salad: A chilled pasta salad tossed with basil and cherry tomatoes adds a delightful twist in texture—perfect for meal prep or a quick lunch!
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Wine Pairing: A light-bodied red or a crisp white wine elevates the dining experience, enriching the flavors and warmth of your cozy bowl.
Every spoonful of this high protein tomato soup deserves tasty companions that bring out its heartwarming goodness!
High Protein Tomato Soup Variations
Feel free to get creative and tailor this comforting soup to suit your tastes!
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Fresh Tomato Swap: Use ripe fresh tomatoes instead of canned; adjust the broth to maintain consistency. This adds a garden-fresh flavor to your soup that is simply irresistible.
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Spice it Up: Add red pepper flakes or diced jalapeños for a spicy kick. A hint of heat can transform this soup into a flavorful experience that warms both your heart and palate.
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Vegan Alternative: Substitute cottage cheese with blended silken tofu or vegan cream cheese for a deliciously creamy vegan version. This way, everyone can enjoy a bowl of creamy goodness!
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Extra Vegetables: Toss in a handful of spinach or kale during the simmering stage for added nutrients and a pop of color. The greens blend in beautifully, boosting your soup’s nutrition without compromising its comforting taste.
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Zesty Lemon Twist: Squeeze in some fresh lemon juice just before serving to brighten the flavors. The citrus adds an electrifying layer of brightness that pairs perfectly with the tomatoes.
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Creamy Greek Yogurt: Replace cottage cheese with Greek yogurt for tanginess and creaminess. This creates a uniquely delicious flavor profile that elevates your soup to gourmet status.
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Savory Cheese Variation: Use ricotta or cream cheese instead of cottage cheese for a different creamy texture and flavor. Both options add a rich profile that takes your soup to the next level.
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Hearty Add-ins: Add cooked lentils or quinoa to transform this soup into a heartier meal. It’s a fantastic way to make your dish even more filling—perfect for cozy family dinners.
For more delightful soup inspiration, check out my recipes for Tomato Soup Cheddar or Cowboy Soup Hearty that bring comfort and flavor to your table!
Tips for the Best High Protein Tomato Soup
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Blend Smoothly: Ensure the cottage cheese is thoroughly blended to avoid curdling. Start by blending it with a portion of the soup for a creamier texture.
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Steam Safety: When blending hot liquids, always leave the blender’s lid slightly ajar to let steam escape. This prevents messy spills and potential burns.
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Taste and Adjust: Don’t skip the tasting step! Adjust the seasoning to your liking just before serving. A pinch more salt or pepper can elevate the flavors significantly.
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Herb Variations: Feel free to experiment with fresh herbs. Dried basil works well, but fresh basil or oregano can add a delightful fresh note to your high protein tomato soup.
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Storage Tips: This soup can be stored in the refrigerator for up to 3 days. However, avoid freezing due to texture changes caused by the cottage cheese. Enjoy the leftovers for a quick meal!
How to Store and Freeze High Protein Tomato Soup
Fridge: Store any leftover high protein tomato soup in an airtight container for up to 3 days. Make sure to let it cool completely before sealing to maintain freshness.
Freezer: It is not recommended to freeze this soup due to potential texture changes from the cottage cheese. Instead, enjoy it fresh!
Reheating: When reheating, gently warm the soup on the stove over low heat, stirring occasionally. If using a microwave, heat in short intervals, stirring in between to ensure even warming.
High Protein Tomato Soup Recipe FAQs
What type of tomatoes should I use?
Absolutely! For the best results, use canned whole tomatoes as they provide a rich base for the soup. If you prefer fresh tomatoes, you can substitute them, but be sure to adjust the liquid content accordingly. In either case, look for tomatoes that are firm and free from dark spots for optimal flavor.
How should I store leftover soup?
After you’ve enjoyed your comforting bowl of high protein tomato soup, any leftovers should be transferred to an airtight container and stored in the fridge for up to 3 days. Make sure to let the soup cool completely before sealing to preserve its freshness.
Can I freeze this tomato soup?
I recommend against freezing this recipe, as cottage cheese tends to change in texture when frozen, resulting in a grainy consistency once thawed. Instead, enjoy it fresh and savor every bite!
How can I adjust this recipe for dietary restrictions?
For those with lactose intolerance, you can substitute cottage cheese with silken tofu or non-dairy yogurt for a creamy texture. If you’re looking to reduce sodium, opt for a low-sodium vegetable broth and skip the sugar. Additionally, this soup is vegetarian-friendly, making it a versatile choice for varied diets.
What should I do if my soup is too thick?
If you find your high protein tomato soup is a bit thicker than you’d like, simply stir in more low sodium vegetable broth to reach your desired consistency. Heat gently on the stove until warmed through—this will ensure a smooth and pleasant texture.
Can my pet enjoy this soup?
While the ingredients are generally safe, it’s best not to share this tomato soup with pets. Onions and garlic can be harmful to them in large amounts, so it’s crucial to keep their diet strictly pet-friendly.
Creamy High Protein Tomato Soup for Cozy Nights
Ingredients
Equipment
Method
- Heat olive oil over medium heat in a large pot. Add diced onion and sauté for 4–5 minutes until softened.
- Incorporate minced garlic and kosher salt. Cook for 1 minute until fragrant.
- Add tomato paste, sugar, and dried basil. Stir and cook for 1 minute.
- Pour in canned whole tomatoes and vegetable broth. Simmer for 20 minutes, stirring occasionally.
- Remove from heat and blend soup with cottage cheese until smooth.
- Return blended soup to pot and add pepper to taste. Heat gently and serve garnished with Parmesan and basil.
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