Name: Cozy High Protein Tomato Soup You'll Love Everyday
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Ingredients: 2 tablespoons Olive Oil (or avocado oil); 1 large Onion (diced); 1 teaspoon Kosher Salt (or sea salt); 3 cloves Garlic (minced); 2 tablespoons Tomato Paste; 1 teaspoon Dried Basil (or fresh basil); 1 tablespoon Sugar (or maple syrup/honey); 2 cans Canned Whole Tomatoes (28 oz each); 3 cups Low Sodium Vegetable Broth (or chicken broth); 1½ cups Cottage Cheese (2% MF, Greek yogurt can substitute); to taste Pepper (red pepper flakes optional); optional Parmesan (for garnish); optional Basil (fresh for garnish)

The aroma of freshly sautéed garlic and onions mingles in my kitchen, a comforting prelude to a favorite dish. Today, I’m thrilled to share my Creamy High Protein Tomato Soup with Cottage Cheese, a delightful twist on the classic. This recipe isn’t just quick—ready in under 40 minutes—it’s also packed with a sturdy 11 grams of protein per serving, perfect for those of us striving for a healthy yet satisfying meal. The addition of cottage cheese brings a creamy richness that transforms traditional tomato soup into a cozy bowl of goodness, making it an ideal choice for both everyday dinners and meal prepping for busy weeknights. Curious about how to elevate your comfort food game? Let’s dive into this deliciousness together!

Why is this Tomato Soup a Must-Try?

Comforting and hearty, this creamy high protein tomato soup offers a delightful twist on a timeless classic. Quick to make, you can whip it up in less than 40 minutes, perfect for busy weeknights. Nutritious and satisfying, with 11 grams of protein per serving, it’s an ideal choice for those pursuing healthy eating. Versatile, you can easily customize it with fresh herbs or extra veggies. Don’t forget to serve it alongside crusty bread or grilled cheese for the ultimate comfort meal! Looking for more variations? Check out our delicious options like Thai Chicken Soup or One Pot Macaroni Cheeseburger Soup.

Tomato Soup Ingredients

For the Soup

Olive Oil – A healthy fat for sautéing vegetables; avocado oil can also provide a unique flavor.
Onion – Adds sweetness and depth; shallots work as a milder substitute.
Kosher Salt – Enhances the overall flavor; use sea salt for a different taste.
Garlic (minced) – Offers a fragrant aroma; fresh garlic is preferred over pre-minced.
Tomato Paste – Concentrates the tomato flavor; fresh tomatoes with a splash of broth can substitute.
Dried Basil – Provides classic Italian flavor; fresh basil can be used for a more vibrant taste.
Sugar – Balances the acidity of tomatoes; maple syrup or honey can work as natural alternatives.
Canned Whole Tomatoes (2 cans, 28 oz each) – The main component of the soup; crushed tomatoes can change the texture slightly.
Low Sodium Vegetable Broth (3 cups) – Adds depth to the soup; switch to chicken broth for a non-vegetarian option.
Cottage Cheese (1½ cups, 2% MF) – Increases protein content and creates creaminess; Greek yogurt can substitute, but will alter the flavor.
Pepper – To taste; red pepper flakes can give it an extra kick.
Parmesan (optional) – Garnish that enhances flavor; consider nutritional yeast for a dairy-free version.
Basil (optional) – Fresh garnish for aroma and color, elevating your delicious tomato soup.

Step‑by‑Step Instructions for Creamy High Protein Tomato Soup with Cottage Cheese

Step 1: Sauté Aromatics
Begin by heating 2 tablespoons of olive oil in a large pot over medium heat. Once the oil shimmers, add 1 diced onion and sauté for about 4-5 minutes until it becomes tender and translucent. This step creates a fragrant base for your cozy high protein tomato soup, setting the stage for flavorful layers to unfold.

Step 2: Introduce Garlic and Seasoning
Stir in 3 minced garlic cloves and sauté for another minute, allowing the garlic to release its aromatic essence. After that, sprinkle in 1 teaspoon of kosher salt, which will enhance the flavors as the ingredients meld together. The mixture should be sizzling and fragrant, perfectly prepping it for the next stage.

Step 3: Build the Flavor Base
If necessary, deglaze the pot with 3 cups of low sodium vegetable broth, ensuring to scrape up any browned bits stuck to the bottom. Next, mix in 2 tablespoons of tomato paste and cook for about 1 minute, allowing the paste to caramelize slightly. This will deepen the tomato flavor in your soup, bringing out its rich, comforting qualities.

Step 4: Add Tomatoes and Herbs
Now, stir in 2 cans (28oz each) of whole tomatoes, including their liquid, along with 1 tablespoon of sugar and 1 teaspoon of dried basil. Blend these ingredients well, then add an additional 2 cups of vegetable broth. Cover the pot and let it simmer for 20 minutes over low heat, stirring occasionally. The tomatoes will break down, becoming a velvety base for your high protein tomato soup.

Step 5: Blend Until Smooth
Carefully transfer the soup to a blender, adding 1½ cups of cottage cheese to ensure creaminess. Blend in batches if necessary to avoid overflow, making sure to allow steam to escape for safety. After blending, the soup should be smooth and silky, showcasing a cozy texture that invites you to dive right in.

Step 6: Serve and Garnish
Ladle the creamy high protein tomato soup into bowls while it’s still warm. For an extra touch, garnish with freshly grated Parmesan cheese and a sprinkle of fresh basil if desired. This adds a burst of flavor and color, making your comforting soup even more inviting for family and friends to enjoy!

Tips for the Best Tomato Soup

Smooth Consistency: Blend thoroughly to achieve a velvety texture without lumps from cottage cheese. An immersion blender works wonders here!
Season to Taste: Adjust the salt and spices according to your preference, paying close attention to the sodium in the broth you use.
Fresh Ingredients: Always opt for fresh garlic and herbs for the most vibrant flavor; they elevate your tomato soup tremendously.
Experiment with Veggies: Consider adding extra vegetables like spinach or bell peppers for enhanced nutrition and color in your high protein tomato soup.
Serving Suggestions: Pair your soup with crusty bread or a grilled cheese sandwich for a truly comforting meal experience!

Tomato Soup: Flavorful Variations Await

Feel free to personalize this cozy tomato soup recipe; your flavor preferences deserve to shine!

Dairy-Free: Substitute cottage cheese with silken tofu for a creamy texture that’s completely plant-based.
Veggie Boost: Add fresh spinach or diced carrots during simmering for added nutrition and color. A handful of leafy greens can truly elevate the dish.
Herb Explosion: Incorporate fresh herbs like thyme or oregano to infuse a garden-fresh aroma and flavor. A simple twist can transport your soup to new culinary heights!
Spicy Kick: Add red pepper flakes or diced jalapeños to the pot for a zesty kick. Adjust based on your heat preference for a customized experience.
Pasta Sauce Transformation: Reduce the broth and simmer longer to create a rich tomato sauce, perfect for drizzling over pasta. This recipe can easily do double duty!
Flavorful Twist: Mix in a tablespoon of balsamic vinegar or Worcestershire sauce for an unexpected depth of flavor. It will surprise your taste buds in the best way!
Creamy Variation: Swap cottage cheese for cream cheese or mascarpone for an ultra-rich, velvety finish. Indulge your creamy cravings with this delicious twist!
Global Inspiration: For an Asian twist, add a splash of soy sauce and ginger, transforming this classic into a deliciously fusion-inspired dish. It’s all about experimenting!

Looking for more comforting soup ideas? Try whipping up a bowl of Thai Chicken Soup for something exciting or indulge in Curry Chicken Soup for a fragrant delight!

Make Ahead Options

This Creamy High Protein Tomato Soup with Cottage Cheese is perfect for busy home cooks looking to save time during the week! You can sauté the onions and garlic, and blend the soup up to 24 hours ahead of time. Simply store the blended mixture in an airtight container in the refrigerator to maintain its rich flavors. When you’re ready to enjoy, just reheat on the stove over medium heat and stir in the cottage cheese until melted and creamy. For freshness, avoid freezing the soup as the cottage cheese may change texture. This strategy allows you to have a delicious, comforting meal with minimal effort on busy weeknights!

What to Serve with Creamy High Protein Tomato Soup

The delightful aroma of this cozy soup invites a full meal experience like no other.

Crusty Bread: Its hearty texture is perfect for dunking, soaking up every delicious bite of the soup.
Grilled Cheese Sandwich: A classic pairing that offers gooey, melty goodness; the crunch beautifully complements the creamy soup.
Caesar Salad: The crisp romaine and tangy dressing provide a refreshing contrast, balancing the rich flavors of the tomato soup.
Roasted Vegetables: Earthy and caramelized, they add a delightful sweetness that pairs well with the acidity of the tomatoes.
Quinoa Salad: Light and nutritious, this adaptable salad introduces a chewy texture and fresh herbs, elevating your meal.
Sparkling Water: Its effervescence cuts through the creamy richness, cleanses the palate, and adds a lightness to your meal.

Enjoy this cozy tomato soup with any of these delightful pairings, and make every spoonful an experience to savor!

Storage Tips for Tomato Soup

Fridge: Store leftover tomato soup in an airtight container for up to 3 days. Allow it to cool completely before refrigerating to maintain freshness.
Freezer: While it’s best enjoyed fresh, you can freeze the soup for future meals. Use a freezer-safe container and consume within 2-3 months for optimal taste.
Thawing: To thaw frozen tomato soup, place it in the refrigerator overnight or use the microwave. Reheat gently on the stove, stirring frequently to restore creaminess.
Reheating: When reheating, add a splash of broth or water if the soup seems too thick after storage. This will help bring back its delightful texture.

Creamy High Protein Tomato Soup with Cottage Cheese Recipe FAQs

What is the best way to choose ripe tomatoes for the soup?
Absolutely! If you’re using fresh tomatoes, look for those that are firm but slightly soft to the touch and have a rich, deep red color. Avoid any with dark spots or blemishes, as these could indicate overripeness or spoilage.

How should I store any leftover tomato soup?
To keep your tomato soup fresh, transfer it to an airtight container and store it in the refrigerator for up to 3 days. Make sure to let it cool completely before sealing it—this helps avoid condensation, which can dilute flavors.

Can I freeze this high protein tomato soup?
Yes, you can freeze it, but note that the cottage cheese may change in texture upon thawing. To freeze, pour the cooled soup into a freezer-safe container, leaving some space at the top for expansion. It will keep well for up to 2-3 months. When ready to eat, thaw in the refrigerator overnight and gently reheat on the stove, adding some broth or water if the texture seems too thick.

How can I avoid lumps in my soup from the cottage cheese?
The key is to blend thoroughly! When you add the cottage cheese while blending, consider warming the soup slightly before blending for smoother results. Also, using an immersion blender can make the process easier and ensure a completely smooth consistency.

Is this soup suitable for people with dietary restrictions?
Very! This creamy high protein tomato soup is vegetarian and can be easily adjusted for various dietary needs. Substitute cottage cheese with Greek yogurt for a different flavor, or omit it entirely for a dairy-free option. Always double-check ingredients like broth for hidden allergens, especially for those with seafood or gluten allergies.