High Protein Tomato Soup with Cottage Cheese

High protein tomato soup is my go-to when I want something cozy and satisfying that actually keeps me full. This isn’t your typical watery tomato soup. With 11 grams of protein per serving, it’s creamy, filling, and way more nutritious than the canned stuff.

I started making this soup when I realized my usual tomato soup left me hungry an hour later. The secret? Cottage cheese blended right in. I know it sounds unusual, but trust me, you can’t taste it at all. It just makes the soup incredibly creamy and adds a serious protein boost. Now this high protein tomato soup is on repeat in my kitchen, especially on chilly evenings when I want comfort food that doesn’t make me feel sluggish. The whole thing comes together in about 40 minutes, and you probably have most of the ingredients already.

What You’ll Need for This Protein-Packed Soup

I always recommend using canned whole tomatoes instead of crushed for this high protein tomato soup because they blend smoother and taste fresher. You’ll need a large pot and a high-speed blender or immersion blender. Here’s what you’ll need:

• 1 tablespoon olive oil
• 1 onion, diced
• ½ teaspoon kosher salt
• 2 tablespoons minced garlic (freshly minced tastes better than jarred)
• 1 tablespoon tomato paste
• 2 teaspoons dried basil
• 1 tablespoon sugar (this balances the acidity perfectly)
• 2 cans whole tomatoes (two 28 oz cans, with their liquid)
• 3 cups vegetable broth, low sodium (I prefer low sodium so I can control the salt)
• 1½ cups cottage cheese, 2% milk fat (any fat level works, but 2% gives great creaminess)
• Pepper, to taste
• Parmesan, optional garnish
• Basil, optional garnish

Pro tip: I freeze minced garlic in ice cube trays so I always have fresh garlic ready to go. Makes weeknight cooking so much easier.

How to Make High Protein Tomato Soup Step by Step

I recommend having your blender ready before you start because the soup needs to be blended while hot for the smoothest texture.

Step 1: Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 4 to 5 minutes until softened and translucent. You’ll know they’re ready when they smell sweet and have lost their raw edge.

Step 2: Add the minced garlic and cook for 1 minute until fragrant. Stir constantly so it doesn’t burn. Add the salt. If anything is sticking to the bottom of the pot, add 2 to 3 tablespoons of vegetable broth and scrape up any brown bits with a wooden spoon.

Step 3: Stir in the tomato paste and cook for about 1 minute. This step deepens the tomato flavor. Add the sugar and dried basil, stirring everything together.

Step 4: Pour in the canned whole tomatoes with all their liquid and the vegetable broth. Cover the pot and let everything simmer for 20 minutes, stirring occasionally. Taste and add more salt if needed at this stage.

Step 5: Carefully transfer the hot soup to your blender along with the cottage cheese. Important warning: Don’t fill the blender more than two-thirds full. If using a standard blender, work in two batches using about 3 to 4 cups of soup per batch. Remove the center cap from the lid and cover the opening with a kitchen towel to let steam escape safely. Blend on high for 60 to 90 seconds until completely smooth. The cottage cheese must be fully blended or your high protein tomato soup might look curdled. The soup should look completely uniform with no white flecks visible and should have a silky, smooth texture similar to heavy cream.

Step 6: Pour the blended soup back into the pot and rewarm over medium-low heat until soup reaches 165°F or is steaming hot, about 3 to 5 minutes. The cold cottage cheese will have cooled it down. Taste and adjust seasoning with more salt and pepper.

Step 7: Serve hot with your favorite toppings like grated parmesan, fresh basil, and cracked pepper.

Perfect Pairings for Your Tomato Soup

This high protein tomato soup tastes amazing on its own, but the right side dish makes it a complete meal. This recipe makes 6 generous 2-cup servings, perfect for meal prep or feeding a family.

No-Knead Bread: The crusty exterior and soft interior are perfect for dunking into this creamy soup. The carbs balance the protein nicely for a satisfying dinner.

Air Fryer Garlic Bread: Crispy, buttery, and garlicky bread adds crunch and richness that complements the smooth soup texture beautifully.

Simple Green Salad: A light salad with lemon vinaigrette cuts through the richness and adds freshness. Plus, you get extra vegetables and fiber.

Grilled Cheese Sandwich: The ultimate comfort food combo. The melty cheese and toasted bread pair perfectly with tomato soup, making this the best cozy meal.

Crusty Croutons: Homemade croutons add texture and make the soup feel more substantial. Season them with herbs for extra flavor.

More Creamy, Satisfying Soups to Try

This high protein tomato soup pairs perfectly with other creamy recipes that use clever ingredients to boost nutrition. For those who love the cottage cheese trick used here, the High Protein Broccoli Cheddar Soup delivers 20 grams of protein with the same secret ingredient blended into sharp cheddar comfort. When craving bold southwestern flavors, the Easy High Protein Creamy Taco Soup offers 24 grams of protein with hidden vegetables and cream cheese richness.

Looking for lighter plant-based options to round out the week? The Chickpea Tomato Soup brings similar tangy tomato flavors with hearty chickpeas and fresh spinach that come together quickly. These soups work beautifully together in meal prep rotation, offering variety while maintaining that creamy satisfaction everyone craves.

Storing Your Leftover Soup the Right Way

Store your high protein tomato soup in an airtight container in the refrigerator for up to 4 days. The flavors actually get better after a day as everything melds together. This soup tastes even better the next day, so feel free to make it up to 2 days ahead and reheat before serving.

To reheat, use the stovetop over medium-low heat, stirring occasionally until warmed through. You can also microwave individual portions in 1-minute intervals, stirring between each. Add a splash of broth if the soup seems too thick after storage.

Pro tip: I don’t recommend freezing this soup because cottage cheese can separate and change texture when thawed. The soup might look grainy or curdled after freezing, even if you reheat it carefully. For best results, make only what you’ll eat within 4 days.

Your Top Questions About This Recipe Answered

Give This Cozy Soup a Try Tonight

This high protein tomato soup proves that healthy eating doesn’t have to be complicated or bland. With just a handful of pantry staples and 40 minutes, you’ll have a creamy, satisfying soup that keeps you full for hours. The cottage cheese trick is a total game changer, and I promise no one will guess the secret ingredient. Try this recipe tonight and see why it’s become my favorite way to enjoy tomato soup!

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