30 Minute High Protein Tomato Soup
Warm, cozy, and packed with protein, this high protein tomato soup is the ultimate comfort food with a healthy twist. Made with cottage cheese for a creamy, protein-rich base, this soup is bursting with tomato flavor, fragrant garlic cloves, and a hint of fresh basil. Perfect as a main dish or paired with a grilled cheese made with low-carb bread, it’s a healthy way to enjoy a classic favorite.
Whether you’re craving a creamy tomato soup for a cozy meal or looking for something quick to add to your meal plan, this recipe checks all the boxes. Let’s grab a soup pot and get cooking!
About This High Protein Tomato Soup
This isn’t your average tomato soup recipe—it’s a creamy, protein-packed bowl of deliciousness that’s ready in under 30 minutes. By swapping heavy cream for protein-rich cottage cheese, you get a perfectly creamy texture while keeping things light and nutritious.
With layers of flavor from tomato paste, bone broth, and fragrant herbs, this soup is a staple for soup season. Whether you’re using canned tomatoes, whole tomatoes, or even fresh ones, the result is a delicious recipe that’s perfect for the whole family.
Why You’ll Love It
- Thanks to cottage cheese and bone broth, each bowl is loaded with protein to keep you satisfied.
- This healthy tomato soup comes together in just 30 minutes—perfect for busy weeknights.
- Add a drizzle of spicy truffle hot sauce or a sprinkle of nutritional yeast for extra flavor.
- Ideal for soup season, it’s the ultimate cozy meal that pairs perfectly with a cheese sandwich.
- Make a big batch, store it in an airtight container, and enjoy it throughout the week.
Key Ingredients
(Note: These are the recipe’s starring ingredients, but you can find all the ingredients in the recipe card below!)
- Canned Tomatoes: For bold, rich tomato flavor, San Marzano tomatoes are your best option. You can also use whole tomatoes or regular diced tomatoes if that’s what you have on hand.
- Cottage Cheese: The secret ingredient that makes this soup creamy and high in protein. It blends seamlessly into the broth for a silky texture.
- Bone Broth: Adds depth of flavor and a boost of protein. You can substitute with low-sodium vegetable broth for a plant-based option but it won’t give you as much protein.
- Tomato Paste: Intensifies the tomato flavor and adds a hint of sweetness to balance the acidity.
- Fresh Basil: A must-have for that classic creamy tomato soup flavor. Toss some in at the end for the perfect finishing touch.
- Garlic and Onion: These aromatics are the backbone of the soup, delivering a savory, rich flavor.
Ingredient Swaps and Additions
While this dish is perfect as is, you could make it your own with the following swaps and additions:
Swaps
- Cottage Cheese: Use a package of silken tofu for a plant-based protein boost.
- Bone Broth: Replace with vegetable stock or low-sodium vegetable broth for a lighter option.
- Tomato Paste: Try sun-dried tomato purée for a deeper, more concentrated flavor.
Additions
- Spices: Add a pinch of chili powder, fennel seed, or smoked paprika for extra depth.
- Cheese Lovers: Stir in a bit of grated parmesan or top each bowl with a sprinkle of nutritional yeast.
- Crunchy Toppings: Serve with croutons, toasted seeds, or a drizzle of spicy truffle oil.
- Veggies: Toss in some roasted cherry tomatoes or sautéed bell peppers for added texture.
How to Make High Protein Tomato Soup
The steps are simple, and I’m outlining them below, but be sure to scroll to the bottom of the page to view the full, printable recipe card.
Step 1 – Sauté the Aromatics
In a soup pot, heat olive oil over medium heat. Add the diced onion and cook until softened, then stir in the garlic, salt, pepper, and dried basil.
Step 2 – Build the Broth
Stir in the tomato paste, canned tomatoes, and bone broth. Let the soup simmer for about 10 minutes to allow the flavors to meld.
Step 3 – Blend Until Creamy
Add the cottage cheese to the pot, then blend the soup using an immersion blender until smooth and creamy.
Step 4 – Adjust the Seasoning
Taste and season with parmesan, red pepper flakes, and additional salt or pepper as needed.
Step 5 – Serve and Enjoy
Ladle the soup into bowls and garnish with fresh basil, extra parmesan, and a drizzle of spicy truffle oil for a luxurious finish.
What to Serve with This Soup
Here are some low-carb recipes to enjoy with this soup:
FAQs
Yes! Replace the cottage cheese with silken tofu for a vegan tomato soup option.
Let the soup cool to room temperature, then transfer it to an airtight container. Store in the fridge for up to 4 days.
Absolutely! Store in a freezer-safe container for up to 3 months. When reheating, stir well to restore its creamy texture. You may also need to re-blend it.
An immersion blender is the easiest option. If using a stand blender, blend the soup in batches, ensuring the blender is vented to avoid steam buildup.
Yes! Stir in cooked chicken, crumbled bacon, or even a scoop of unflavored protein powder for an extra boost of protein.
How to Store
Store the soup in an airtight container in the fridge for up to 4 days. For longer storage, freeze it in a freezer-safe container for up to 3 months. When reheating, use low heat to maintain its perfectly creamy soup texture.
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High Protein Tomato Soup
This easy-to-make high protein tomato soup comes together in 30 minutes! It's smooth, flavor-packed, and incredibly versatile.
Ingredients
- 2 tablespoons olive oil
- 1 onion, diced
- 6 cloves garlic, minced
- 1 teaspoon salt
- ½ teaspoon pepper
- 1 teaspoon dried basil
- 1 tablespoon tomato paste
- 28 ounces crushed or whole peeled tomatoes (canned), preferably San Marzano
- 1-½ cups chicken bone broth
- 1 cup cottage cheese
- 2 teaspoons granulated monk fruit sweetener or coconut sugar (optional)
- 2 tablespoons fresh parsley
- Sprinkle of red pepper flakes and parmesan
- Drizzle of spicy truffle hot sauce or truffle oil (optional)
Instructions
- Add the olive oil to a large soup pot set over medium heat. When it glistens, add the onion and cook for 5 minutes to soften. Stir in the garlic, salt, pepper, and dried basil and cook for another 30 seconds.
- Add the tomato paste, crushed tomatoes and broth. Simmer for 10 minutes to let the flavors meld.
- Add in the cottage cheese and use an immersion blender to blend the soup until smooth. (See notes for other method).
- Taste and add parmesan, red pepper flakes, salt and pepper as needed.
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