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–+ servings
Cottage cheese tomato soup in a large pot topped with basil.
Course Side Dish, Soup

High Protein Tomato Soup with Cottage Cheese

By: Elysia Cartlidge
Servings 3 -4 servings
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}
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes

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

Calories: 190kcalCarbohydrates: 18gProtein: 15gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 10mgSodium: 339mgPotassium: 584mgFiber: 2gSugar: 11gVitamin A: 189IUVitamin C: 8mgCalcium: 92mgIron: 2mg
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