As I stood in my kitchen, the warm aroma of sautéing onions mingled with the rich scent of tomatoes, perfectly encapsulating the comforting feelings of home. This high protein tomato soup with cottage cheese quickly became a favorite in our household, thanks to its creamy texture and healthful twist. By incorporating cottage cheese, we boost the protein content from a mere 5g to an impressive 11g per serving, making this soup not only delicious but also remarkably filling. The best part? You can whip up this nutritious gem in under 30 minutes, making it a fantastic choice for busy weeknights or a cozy weekend treat. So, are you ready to dive into a bowl of pure comfort? Let’s get cooking!
Why is this soup a must-try?
Creamy Delight: This High Protein Tomato Soup offers a wonderful creamy texture that soothes the soul. The addition of cottage cheese not only elevates the consistency but also significantly boosts the protein content, making each bowl a wholesome choice.
Quick & Easy: With just a handful of ingredients, this recipe comes together in under 30 minutes, perfect for those on-the-go weeknights when you want a nutritious, homemade meal.
Flavor Packed: A blend of herbs and spices harmonizes beautifully with the natural sweetness of tomatoes, creating a robust flavor profile that will have everyone asking for seconds.
Versatile Base: Feel free to adapt this soup by adding in your favorite greens or spices. For an extra kick, try mixing in some spinach or red pepper flakes.
Crowd-Pleaser: This soup is not just for the health-conscious; it appeals to everyone at the dinner table! It’s a fantastic pairing with a warm sandwich, just like a classic Tomato Bisque with Grilled Cheese, making it an excellent choice for family meals.
High Protein Tomato Soup Ingredients
• Ready to create a creamy masterpiece? Here’s what you need!
For the Soup Base
- Olive Oil – Adds richness and aids in sautéing; avocado oil is a great alternative.
- Onion – Provides sweetness and depth; opt for yellow or white onions for best results.
- Kosher Salt – Enhances flavor; remember to adjust to your personal taste.
- Garlic – Infuses aromatic flavor; use freshly minced garlic for maximum impact.
- Tomato Paste – Intensifies the soup’s tomato flavor; can be omitted if you add extra canned tomatoes.
- Dried Basil – Contributes lovely herbal notes; fresh basil is a delightful substitute.
- Sugar – Balances acidity from the tomatoes; honey or maple syrup can also work.
- Canned Whole Tomatoes – The soul of the soup; two 28 oz cans create a rich base. Consider crushed tomatoes if you prefer a different texture.
- Vegetable Broth (low sodium) – Provides the delicious liquid base; chicken broth is a viable option for added flavor.
For the Creamy Finish
- Cottage Cheese (2% MF) – Adds creaminess and bumps protein up to 11g per serving; Greek yogurt is a tasty alternative but alters the flavor.
- Pepper – Enhances seasoning; feel free to adjust according to your taste.
For Garnishing
- Parmesan (optional) – Adds a savory kick on top; nutritional yeast is a great vegan alternative.
- Basil (optional) – Fresh basil not only boosts flavor but also prettifies your presentation.
Step‑by‑Step Instructions for High Protein Tomato Soup
Step 1: Sauté the Aromatics
Heat 2 tablespoons of olive oil in a large pot over medium heat. Once shimmering, add 1 diced onion and cook for about 4–5 minutes, stirring occasionally, until it becomes softened and translucent. This will create a fragrant base for your high protein tomato soup, filling your kitchen with delightful aromas.
Step 2: Add Garlic and Seasoning
Next, stir in 2 cloves of minced garlic and 1 teaspoon of kosher salt. Sauté for an additional minute, allowing the garlic to become fragrant without burning. This infusion of flavors will enhance your soup, creating a robust foundation for the remaining ingredients to shine.
Step 3: Incorporate Tomato Paste and Herbs
Add 2 tablespoons of tomato paste to the pot, stirring it in for about 1 minute until it darkens slightly. Then, mix in 1 teaspoon of dried basil and 1 teaspoon of sugar to balance the acidity of the tomatoes. This step intensifies the flavors, setting the stage for a delicious high protein tomato soup.
Step 4: Combine the Tomatoes and Broth
Pour in two 28 oz cans of whole tomatoes with their juices and 4 cups of low-sodium vegetable broth. Stir everything well, ensuring the tomato paste is fully integrated. Cover the pot and bring the mixture to a simmer, allowing it to cook for 20 minutes. Stir occasionally to prevent sticking, and watch as the flavors meld beautifully.
Step 5: Blend for Creaminess
After simmering, carefully transfer the soup to a blender, adding 1 cup of cottage cheese. Blend until smooth, ensuring steam can escape by loosening the lid. This will produce a velvety texture in your high protein tomato soup. If your blender is small, do this in batches for safety.
Step 6: Serve and Garnish
Return the blended soup to the pot and heat gently until warm. Serve hot in bowls, and for an elegant touch, top with freshly grated parmesan, cracked pepper, and a sprig of fresh basil. This final step elevates your soup, making it a comforting, hearty meal everyone will love.
Expert Tips for High Protein Tomato Soup
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Blend Safely: When blending hot soup, keep the blender lid slightly ajar, covered loosely with a towel. This lets steam escape and prevents splatter.
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Choose Fresh: Using fresh tomatoes instead of canned? You’ll need about 3.3 cups of chopped tomatoes, and remember that the soup’s texture may change.
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Creamier Texture: For an ultra-creamy soup, blend the cottage cheese separately before mixing it back into the soup. This enhances the velvety consistency.
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Balance Acidity: If your soup is too tangy, a pinch of sugar helps balance the flavors. You can also try a drizzle of honey or maple syrup.
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Customize Your Herbs: Feel free to swap dried basil for fresh herbs or even experiment with thyme or oregano for varied flavor profiles in your high protein tomato soup.
Make Ahead Options
These High Protein Tomato Soups are perfect for meal prep enthusiasts! You can prepare the soup base (steps 1 to 4) up to 3 days in advance, allowing the flavors to meld beautifully in your fridge. Just make sure to refrigerate it in an airtight container to maintain the vibrant taste and creaminess. The only thing left to do when you’re ready to enjoy is to blend in the cottage cheese (step 5) and heat it gently on the stove. This way, you’ll have a delicious, homemade soup ready to serve in just moments, saving you precious time on busy weeknights while assuring everyone will love its comforting flavors!
What to Serve with High Protein Tomato Soup?
The delightful warmth of this creamy soup creates the perfect backdrop for a wholesome meal that’s sure to please everyone at the table.
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Grilled Cheese Sandwich: The crispy, buttery exterior and melty cheese provide a comforting contrast to the creamy soup.
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Crusty Garlic Bread: The rich flavors of garlic and herbs on crunchy bread make each bite a savory delight alongside your soup.
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Fresh Garden Salad: A light, crisp salad brings freshness and vibrant colors, perfectly complementing the rich tomato flavors of the soup.
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Quinoa Salad: This nutritious salad, loaded with veggies and a zesty dressing, adds a filling, wholesome touch and enhances the meal’s protein content.
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Pasta Primavera: Colorful sautéed vegetables over pasta provide a delightful texture and additional nutrition, enriching the overall dining experience.
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Herb-Infused Olive Oil: Drizzle this on your soup for an extra layer of flavor, enhancing its herbal notes and adding a touch of gourmet flair.
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Lemon Sorbet: This refreshing dessert clears the palate after the rich soup and provides a light, zesty finish to your meal.
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Sparkling Water with Lime: The fizz and citrus brightness of a refreshing drink contrast beautifully with the creamy soup, making for a well-rounded meal.
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Cheesy Breadsticks: These twisty delights, baked to golden perfection with gooey cheese, offer a deliciously cheesy dipper for your high protein tomato soup.
How to Store and Freeze High Protein Tomato Soup
Fridge: Store your high protein tomato soup in an airtight container for up to 3 days. Make sure it cools completely before sealing to maintain its creamy texture.
Freezer: This soup freezes beautifully! Transfer cooled soup to freezer-safe containers, leaving some space for expansion. It can be kept for up to 3 months.
Reheating: Thaw overnight in the fridge, then reheat gently on the stove over low heat. Stir frequently to restore the creamy consistency and add a splash of broth if needed.
Serving Suggestions: To enhance your experience, consider garnishing with fresh basil or parmesan right before serving, right after reheating, to freshen up the flavors!
High Protein Tomato Soup Adaptations
Feel free to get creative and customize this hearty soup to suit your taste preferences and dietary needs!
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Spicy Kick: Add red pepper flakes while sautéing for a fiery flavor that adds excitement to each bowl.
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Vegetable Boost: Toss in spinach or kale during the simmering stage to pack in extra nutrients and vibrant color.
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Creamier Finish: Use heavy cream instead of cottage cheese for an ultra-rich texture that luxury lovers will adore.
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Herb Variations: Try different herbs like thyme or oregano instead of the dried basil for a unique twist on flavor.
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Dairy-Free Option: Replace cottage cheese with silken tofu blended until smooth for a creamy vegan version without dairy.
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Extra Umami: Incorporate a tablespoon of soy sauce or miso paste for added depth and umami flavor that will elevate your soup experience.
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Roasted Flavor: Roast the tomatoes before blending for a deeper, caramelized flavor profile that really enhances the dish.
Experimenting with these variations can lead to delightful surprises! For a side that pairs beautifully, consider making our classic Zucchini Tomato Pasta or enjoy it alongside a slice of Breakfast Protein Biscuits.
High Protein Tomato Soup with Cottage Cheese Recipe FAQs
How do I select ripe tomatoes for this soup?
Absolutely! When selecting canned tomatoes for this high protein tomato soup, look for those labeled “whole” or “crushed” to get the best flavor. If you’re using fresh tomatoes, choose those that are firm but slightly soft to the touch and bright in color, with no dark spots or blemishes. Ideally, Roma or vine-ripened tomatoes are excellent picks due to their rich flavor!
How long can I store leftovers in the fridge?
Very! Your high protein tomato soup can be stored in an airtight container in the fridge for up to 3 days. Be sure to let it cool completely before sealing. When reheating, a splash of vegetable broth can help restore its creamy texture and flavor.
Can I freeze high protein tomato soup?
Definitely! To freeze, allow the soup to cool completely, then transfer it to freezer-safe containers, leaving room for expansion. It can last up to 3 months in the freezer. When you’re ready to enjoy it, thaw in the fridge overnight and reheat gently on the stove, stirring frequently.
What are some common issues I might face while making this soup?
No worries! If your soup turns out too thick, simply stir in a bit of vegetable broth or water until you reach your desired consistency. Should the flavor be too tangy, a pinch of sugar can help balance it out. Remember, it’s about adjusting to your taste—the more you experiment, the better!
Can I make this soup dairy-free?
Absolutely! For a dairy-free version, simply omit the cottage cheese and use a dairy-free yogurt alternative. You can also amplify the creaminess with soaked cashews blended with some vegetable broth. Just keep in mind that the flavor will slightly vary, but it will still be delicious!
Is this soup safe for my pets?
It’s important to note that while tomatoes are safe for most dogs in moderation, the other ingredients in this soup, especially garlic and onions, can be harmful to pets. I recommend keeping this delightful high protein tomato soup as a special treat for yourself and your family!
Creamy High Protein Tomato Soup That Comforts Your Soul
Ingredients
Equipment
Method
- Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 1 diced onion and cook for 4–5 minutes until softened and translucent.
- Stir in 2 cloves of minced garlic and 1 teaspoon of kosher salt. Sauté for an additional minute.
- Add 2 tablespoons of tomato paste, stirring for 1 minute. Mix in 1 teaspoon of dried basil and 1 teaspoon of sugar.
- Pour in two 28 oz cans of whole tomatoes and 4 cups of low-sodium vegetable broth. Cover and bring to a simmer for 20 minutes.
- Transfer the soup to a blender with 1 cup of cottage cheese. Blend until smooth.
- Return the blended soup to the pot and heat gently. Serve hot topped with grated parmesan, cracked pepper, and fresh basil.
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