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
Elysia’s Recipe Recap
I love classic tomato soup, but it isn’t always the most filling on its own. Blending in cottage cheese fixes that by adding staying power and creaminess all at once. As a registered dietitian, I like using simple ingredients like this to boost protein without always relying on protein powder or making a meal feel overly “healthy.” Once blended, the curds disappear completely, leaving a smooth, silky soup the whole family can enjoy!
Canned tomatoes, sun-dried tomatoes, garlic, basil, and Italian seasoning give it plenty of flavor with no roasting or long simmering required. Each serving has about 15 grams of protein, plus vitamin C, potassium, and lycopene from the tomatoes.
This tomato soup with cottage cheese recipe is a one-pot meal or side ready in 30 minutes, made mostly from pantry and fridge staples and is a simple way to turn classic tomato soup into a more satisfying meal I’d make again in a heartbeat!
Before You Get Started:
- Add cottage cheese off heat. Remove the pot from heat before adding the cottage cheese to keep the dairy from curdling and help everything blend smoothly.
- Blend thoroughly. Give it extra time if you’re worried about texture. The curds should disappear completely.
- Use an immersion blender for easy cleanup. No need to transfer hot soup to a countertop blender.
- Be careful blending hot liquids. If using a regular blender, let the soup cool slightly first and don’t overfill it.
- Adjust the acidity if needed. Tomatoes vary in acidity, so you might find it a little too tart. If so, stir in 1-2 teaspoons of honey.
If you love tomato soup, you’ll also want to check out this 3-Ingredient Tomato Soup recipe!
Ingredient Notes
- Olive oil: For sautéing the onion and garlic. Cooking the aromatics first brings out their natural sweetness and deepens the soup’s flavor.
- Onions and garlic: Aromatics for plenty of flavor.
- Canned diced tomatoes and sundried tomatoes: Makes this easy to prepare year-round. I use low-sodium tomatoes so I can control the final salt level. Sun-dried tomatoes, one of my favorite additions, have a concentrated intensity and subtle sweetness you can’t get from regular diced tomatoes.
- Low-sodium vegetable or chicken broth: To help thin out the soup just enough. Feel free to use bone broth for even more protein.
- Cottage cheese: I use 2%, which balances richness without making the soup too heavy. If you’re not a fan of cottage cheese curds, don’t worry, once blended, the texture is completely smooth.
- Evaporated milk: Adds another layer of creaminess and helps mellow the tomatoes’ acidity. I use 2% evaporated milk.
- 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 tomato basil soup with cottage cheese with freshly grated parmesan cheese and fresh basil leaves for extra flavor.
How to Make Cottage Cheese Tomato Soup
- Sauté the aromatics. Heat the olive oil in a medium saucepan or Dutch oven over medium heat. Add the onion and cook for 3-4 minutes until softened. Add the garlic and cook 30 seconds more.
- Add the tomatoes and seasonings. Stir in the diced tomatoes, broth, sun-dried tomatoes, Italian seasoning, onion powder, and basil.
- Simmer. Bring to a gentle simmer, then reduce heat to low and simmer 15-20 minutes so the flavors develop.
- Add the cottage cheese. Remove the pot from the heat and stir in the cottage cheese and evaporated milk.
- Blend until smooth. Use an immersion blender to purée directly in the pot. If using a regular blender, let the soup cool about 10 minutes before carefully transferring it.
- Adjust the consistency. If it’s thicker than you’d like, blend in a splash of additional broth or evaporated milk.
- Season and serve. Add salt and pepper to taste and reheat gently if needed. Garnish with Parmesan and fresh basil, if desired.
Recipe Variations
- Use whole canned tomatoes: Lightly crush before simmering, as everything gets blended anyway
- 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 a spoonful of canned tomato paste instead. It won’t have quite the same flavor, but it’s close!.
- Make it spicy: Add a pinch of red pepper flakes, cayenne, or a few dashes of hot sauce.
- Add roasted red peppers: Blend some in for a sweeter, smokier variation.
- Boost the protein: Use bone broth instead of vegetable or chicken broth.
- Make it extra creamy: Use full-fat cottage cheese or an extra splash of evaporated milk.
- Add more vegetables: Sauté carrots or red bell peppers with the onion and blend them in.
Keep scrolling to the recipe card below for the full printable recipe!
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.
Not quite the way shredded cheese does, but once blended into the warm soup, the curds break down completely into a smooth, creamy texture. You shouldn’t notice any lumps in the finished soup.
Yes! About 15 grams per serving, more than many traditional tomato soups. For even more, use a higher-protein broth (about 10 grams of protein per cup) or pair it with a protein-rich grilled cheese sandwich.
You can. Substitute regular milk or another creamy milk of choice. Start with a smaller amount and add more as needed, since richness will vary.
Storage Guidelines
Allow the soup to cool to room temperature, then store in an airtight container in the fridge for 3-4 days.
Reheat individual portions in the microwave, or warm gently in a saucepan over medium-low heat, stirring occasionally. If the soup thickens in the fridge, stir in a splash of broth or milk while reheating. Avoid boiling aggressively, since the soup contains dairy.
Serving Suggestions
There’s one food that goes better with tomato soup than anything else, and that’s a classic, crispy, cheesy 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.
More Cottage Cheese Recipes
- High Protein Marry Me Chicken
- Pasta with Cottage Cheese Sauce
- Cottage Cheese Egg Salad
- Cottage Cheese Flatbread
- Cottage Cheese Queso Dip
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.
Nutrition
This recipe was originally posted in April 2025 and the text and formatting was updated in October 2026.
Leave A Review: