Creamy High Protein Tomato Soup for Cozy Nights

This High Protein Tomato Soup is a comforting, creamy, and protein-packed dish perfect for chilly evenings.

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Prep Time 10

Cook Time 30

Total Time 40

Servings: 4 bowls

Course: Dinner

Cuisine: American

Calories: 250

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Soup Base

2 tablespoons Olive Oil Adds richness and flavor; can substitute with avocado oil.
1 whole Onion, diced Provides sweetness and depth; use shallots for a milder flavor.
0.5 teaspoon Kosher Salt Enhances all flavors; adjust to taste.
2 tablespoons Minced Garlic Contributes aromatic flavor; fresh garlic is best.
1 tablespoon Tomato Paste Adds concentrated tomato flavor and richness.
2 teaspoons Dried Basil Imparts herbaceous notes; use fresh if available.
1 tablespoon Sugar Balances acidity of the tomatoes; can be replaced with honey.
2 cans (28 oz each) Canned Whole Tomatoes The soup's base offering body and flavor.
3 cups Low Sodium Vegetable Broth Adds liquid and flavor; chicken broth is an alternative.

For the Creaminess

1.5 cups Cottage Cheese, 2% MF Increases protein content and creaminess; Greek yogurt can substitute.

Seasoning & Garnish

to taste Pepper Adds seasoning based on your flavor preference.
optional Parmesan Adds a salty, nutty flavor; use nutritional yeast for a vegan option.
optional Basil Fresh herbs add brightness and flavor.

Equipment

large pot
blender

Method

Step‑by‑Step Instructions

In a large pot, heat 2 tablespoons of olive oil over medium heat. Add 1 diced onion and sauté for about 4-5 minutes until softened and translucent.
Stir in 2 tablespoons of minced garlic and ½ teaspoon of kosher salt. Cook for an additional minute until fragrant.
Add 1 tablespoon of tomato paste, 1 tablespoon of sugar, and 2 teaspoons of dried basil. Sauté for another minute to combine.
Pour in 2 cans of whole tomatoes and 3 cups of low sodium vegetable broth. Stir, cover, and let simmer for 20 minutes.
Transfer the mixture to a blender, add 1½ cups of cottage cheese, and blend until smooth.
Pour the blended soup back into the pot. Season with pepper, ladle into bowls, and garnish with parmesan and basil.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 30gProtein: 15gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gCholesterol: 20mgSodium: 500mgPotassium: 700mgFiber: 6gSugar: 8gVitamin A: 700IUVitamin C: 15mgCalcium: 150mgIron: 2mg

Notes

This soup stores well in the fridge for up to 3 days. Reheat gently before serving.

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