Dinner

High Protein Tomato Soup Recipe

ByElara Stone December 21, 2025December 21, 2025

Introduction

This high protein tomato soup is a comforting and nutritious twist on a classic favorite. Packed with cottage cheese, it offers a creamy texture and extra protein without heavy cream. Perfect for a light lunch or an easy dinner.

A smooth, rich orange tomato soup fills two white bowls, each topped with a sprinkling of grated white cheese that adds a textured, slightly melted layer. On top of the cheese in the front bowl, there are two small, bright green basil leaves placed slightly off-center. The soup surface is lightly dotted with freshly ground black pepper, giving tiny dark specks. The bowls rest on a white marbled surface with a small white bowl of extra grated cheese in the bottom left corner and two dark, glossy salt and pepper shakers on the bottom right. Fresh green basil leaves can be seen on the top left side of the image, adding a fresh pop of color. Photo taken with an iphone --ar 4:5 --v 7

Ingredients

1 tablespoon olive oil
1 onion, diced
½ teaspoon kosher salt
2 tablespoons minced garlic
1 tablespoon tomato paste
2 teaspoons dried basil
1 tablespoon sugar
2 cans whole tomatoes (two 28 oz cans)
3 cups low sodium vegetable broth
1½ cups 2% cottage cheese
Pepper, to taste
Parmesan, for garnish (optional)
Fresh basil, for garnish (optional)

Instructions

Step 1: Heat olive oil over medium heat in a large pot. Add the diced onions and cook until softened, about 4 to 5 minutes.
Step 2: Add the minced garlic and cook for another minute. Stir in the kosher salt. If the pot starts to stick, deglaze with a splash of vegetable broth.
Step 3: Add the tomato paste and cook for one minute, then stir in the sugar and dried basil until well combined.
Step 4: Pour in the canned whole tomatoes with their liquid and the vegetable broth. Cover and simmer for 20 minutes, stirring occasionally. Adjust salt if needed.
Step 5: Carefully transfer the soup to a blender in batches along with the cottage cheese. Blend until smooth. Leave a gap on the blender lid to allow steam to escape to avoid pressure buildup.
Step 6: Pour the blended soup back into the pot to warm through if needed. Serve hot, topped with freshly ground pepper, Parmesan, and basil if desired.

Tips & Variations

For a spicier version, add a pinch of crushed red pepper flakes when cooking the garlic.
You can substitute Greek yogurt for cottage cheese for a different creamy texture and flavor.
If fresh basil is available, adding it right before serving brightens the soup.
To make the soup vegan, replace cottage cheese with silken tofu or cashew cream and check broth for animal ingredients.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove over low heat, stirring occasionally to prevent sticking. This soup can also be frozen for up to 2 months; thaw overnight in the fridge before warming.

How to Serve

A white pot with a light blue handle is filled with smooth, creamy orange tomato soup. The soup has a thick texture and is topped with scattered white shredded cheese and small black pepper specks. On one side, two small bright green basil leaves rest on the soup surface. The pot is placed on a white marbled texture with a bunch of fresh green basil leaves on the upper left side and a small white bowl filled with more shredded white cheese at the bottom left. Two black salt and pepper grinders appear on the bottom right. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh tomatoes instead of canned?

Yes, fresh tomatoes can be used but they will need to be peeled, seeded, and cooked down to develop the same depth of flavor. About 3 pounds of ripe tomatoes should replace the two cans.

Is the cottage cheese noticeable in the soup?

When blended thoroughly, the cottage cheese adds creaminess and protein without a strong flavor. It’s a great way to enrich the soup without using cream or milk.