There’s nothing quite like creamy tomato soup to warm up when the temperatures drop, and this high protein tomato soup is extra rich and satisfying to help keep you going for hours! The secret? Protein-packed cottage cheese, the easiest way to make any recipe rich and creamy while increasing your protein intake. Each serving contains 15 grams of protein, making it the perfect upgrade on a classic! {Gluten-free & Vegetarian}
Table of Contents
Cottage Cheese Tomato Soup
I know it might seem like cottage cheese is in everything these days, but for good reason!
One cup of low-fat cottage cheese contains around 30g of protein, meaning you can get a major boost of protein while adding a rich, creamy texture. It’s also low in fat (and calories), making it an easy way to add a luxurious creaminess without relying on calorie-rich heavy cream or cream cheese.
It’s the perfect addition to this tomato soup! And I promise – you would never even know there’s cottage cheese in here!
If you love tomato soup, you’ll also want to check out this 3-Ingredient Tomato Soup recipe!
Elysia’s Recipe Recap
Texture: Smooth and ultra-creamy. You can adapt the level of smoothness depending on how much you blend it.
Taste: Classic tomato flavor with a savory richness
Ease: Super simple recipe you can easily throw together with pantry staples
Nutritional benefits: Tomatoes are a great source of lycopene, a powerful antioxidant, while the cottage cheese offers additional protein to help keep you full for longer.
Would I make it again? Definitely! The flavor and simplicity make it a must for your regular meal rotation.
Ingredient Notes
- Olive oil: To saute the onion and garlic and release their flavors.
- Aromatics: Use a base of diced onion and minced garlic for a rich, savory flavor.
- Canned diced tomatoes: Use low sodium diced tomatoes. They may seem simple, but they’ll add major flavor when paired with the aromatics and herbs.
- Low sodium vegetable or chicken broth: To help thin out the soup just enough. Feel free to use bone broth for even more protein.
- Sun-dried tomatoes: Sun-dried tomatoes have a concentrated intensity you can’t get from regular diced tomatoes. Plus, they add a natural sweetness that really makes this soup extra special.
- Cottage cheese: This is my not-so-secret ingredient. Just like blending in heavy cream or cottage cheese, you get an ultra rich, creamy soup without all the added fat.
- Evaporated milk: I love adding low-fat evaporated milk any time I need extra creaminess. It’s much lower in fat and calories than whole milk or half and half, yet you get a very similar richness, while cutting some of the acidity from the tomatoes.
- Seasonings: Keep it simple with Italian seasoning, onion powder, salt and pepper. For a spicier soup, feel free to add some red pepper flakes.
- Optional garnishes: Serve with freshly grated parmesan cheese and fresh basil leaves for extra flavor.
Step-by-Step Instructions
- In a medium saucepan or Dutch oven, heat about a tablespoon of olive oil over medium heat.
- Add onions and cook until softened, about 3-4 minutes.
- Add the garlic and cook for 30 seconds.
- Add diced tomatoes, broth, sun dried tomatoes, Italian seasoning, onion powder and basil to the saucepan.
- Bring to a simmer, lower heat to low and simmer for 15-20 minutes.
- Remove from heat. Add in the cottage cheese and evaporated milk.
- Using an immersion blender or regular blender, blend soup until smooth. If using a regular blender, allow the soup to cool for 10 minutes before transferring it to the blender and blend until smooth and creamy. If soup is too thick, you can blend in a little broth or additional milk. Return to saucepan. Add salt and pepper to taste.
- Reheat over medium heat if necessary.
- 10. Top with some freshly grated parmesan cheese and freshly chopped basil if desired.
Keep scrolling to the recipe card below for the full printable recipe!
Expert Tips
- If your tomatoes are on the more acidic side, you can add 1-2 teaspoons of your desired sweetener to cut some of the acidity. Sometimes I’ll add a bit of honey for a slightly sweeter flavor profile.
Recipe FAQs
Technically yes, but ricotta cheese has way more calories and fat than cottage cheese. You’ll get a much better nutritional profile with low-fat cottage cheese.
Tomato soup is a classic, ultra cozy soup, but it definitely doesn’t have a reputation for being high protein. Fortunately, you can make a protein-rich, healthy tomato soup by adding cottage cheese for creaminess. Although I often make mine with chicken or vegetable broth, you can even use bone broth, which has an extra 10 grams of protein per cup.
Storage Guidelines
Allow the soup to cool to room temperature, then store in an airtight container in the fridge for 3-4 days. Reheat in a small pan on the stove and serve piping hot.
Serving Suggestions
There’s one food that goes better with tomato soup than anything else – grilled cheese. This kid-friendly sourdough grilled cheese is made for dipping and dunking into the rich soup!
You can also get a hot-and-cold meal combo with a Panera Mediterranean Veggie Sandwich. The herby, veggie flavors in the sandwich really work with the tomato soup.
Feel free to serve it with crackers or crusty bread for a light vegetarian-friendly meal.
Recipe Variations
- Use whole tomatoes: If you don’t have diced tomatoes, you can easily use canned whole tomatoes since they will be blended with the immersion blender. You may want to crush them to help them break down a little easier.
- Add spice: Sprinkle red pepper flakes or add a dash or two of hot sauce for a warming heat.
- Use tomato paste: Don’t have sun-dried tomatoes? Use canned tomato paste instead. It won’t have quite the same flavor, but it’s close!
More Cottage Cheese Recipes
- Healthy Marry Me Chicken
- Pasta with Cottage Cheese Sauce
- Cottage Cheese Egg Salad
- High Protein Cottage Cheese Flatbread
- Cottage Cheese Queso Dip Recipe
Did you make this recipe? Scroll down to leave a star rating and review!
High Protein Tomato Soup with Cottage Cheese
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 4 cloves garlic, minced
- 1 28-ounce can diced tomatoes, low sodium
- 2 cups low sodium vegetable or chicken broth
- 1/4 cup sliced sun-dried tomatoes
- 1 teaspoon Italian seasoning
- 1/2 teaspoon onion powder
- 10 large fresh basil leaves, minced
- 3/4 cup cottage cheese (I used 2%)
- 1/2 cup partly skimmed 2% evaporated milk (or more to taste)
- Salt and pepper to taste
Instructions
- In a medium saucepan or Dutch oven, heat about a tablespoon of olive oil over medium heat. Add onions and cook until softened, about 3-4 minutes. Add the garlic and cook for 30 seconds.
- Add diced tomatoes, broth, sun dried tomatoes, Italian seasoning, onion powder and basil to the saucepan. Bring to a simmer, lower heat to low and simmer for 15-20 minutes. Remove from heat. Add in the cottage cheese and evaporated milk.
- Using an immersion blender or regular blender, blend soup until smooth. If using a regular blender, allow the soup to cool for 10 minutes before transferring it to the blender and blend until smooth and creamy. If soup is too thick, you can blend in a little broth or additional milk. Return to saucepan.
- Add salt and pepper to taste. Reheat over medium heat if necessary. Top with some freshly grated parmesan cheese and freshly chopped basil if desired.
Notes
- If your tomatoes are on the more acidic side, you can add 1-2 teaspoons of your desired sweetener to cut some of the acidity. Sometimes I’ll add a bit of honey for a slightly sweeter flavor profile.
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