Name: High Protein Tomato Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 2 tablespoons olive oil (For sautéing the aromatics); 1 medium onion, finely chopped (about 1 cup) (Use yellow or white onion); 2 cloves garlic, minced (Adjust based on preference); 2 cans crushed tomatoes (14.5 oz each, 28 oz total) (Alternatively, use fresh tomatoes, about 2 pounds); 1 cup low-sodium vegetable broth (Can substitute with chicken broth); 1 can cannellini beans, drained and rinsed (15 oz) (Can substitute with navy beans or great northern beans); 1 tablespoon tomato paste (Optional for deeper tomato flavor); 1 teaspoon dried basil (Substitute with fresh if preferred); 1/2 teaspoon sugar (Optional, to balance acidity); Salt and black pepper to taste (Adjust as needed after blending); 1 cup low-fat cottage cheese (Can substitute with silken tofu for a dairy-free option); 1/2 cup plain Greek yogurt (Optional, can use plain yogurt); Fresh basil or parsley, chopped (For garnish); Cracked black pepper (To taste); Drizzle of olive oil (Optional for serving)

High protein tomato soup is creamy, bright, and filling without being heavy. It blends the sweet acidity of tomatoes with a smooth, rich body from cottage cheese and a can of white beans for extra protein and thickness. The texture is velvety but still light; the taste is tangy tomato with a gentle dairy finish and warm herbs. This version is quick to make on a weeknight, freezes well, and pairs wonderfully with crusty bread or a simple grilled cheese. For a lighter lunch, serve with a slice of whole-grain toast or try it alongside cottage cheese bagels for a protein-packed combo.

Why You’ll Love This High Protein Tomato Soup

High in protein from cottage cheese and cannellini beans for lasting fullness.
Smooth, creamy texture without heavy cream — lighter but satisfying.
Simple, pantry-friendly ingredients and quick stovetop cooking.
Versatile: serve plain, topped with herbs, or boosted with a protein add-in.
Easy to make in a blender or with an immersion blender for a silky finish.
Freezes well for meal prep and reheats beautifully.
Low-effort seasoning; the tomatoes and cheese carry the flavor.
Works as a weeknight dinner, healthy lunch, or brunch starter.

What Is High Protein Tomato Soup?

High Protein Tomato Soup is a tomato-based soup designed to deliver more protein than a typical tomato soup. It tastes like a bright, slightly sweet tomato broth with a creamy, tangy finish from cottage cheese. Cannellini beans add body and protein while keeping it smooth when blended. The cooking method is stove-to-blend: sauté aromatics, simmer tomatoes and beans, then blend and finish with cottage cheese and plain yogurt or Greek-style yogurt if desired. The vibe is comfort-forward yet balanced — great for weeknights, post-workout recovery meals, or a cozy brunch starter.

Ingredients for High Protein Tomato Soup

For the Base

2 tablespoons olive oil
1 medium onion, finely chopped (about 1 cup)
2 cloves garlic, minced

For the Soup

2 (14.5 oz) cans crushed tomatoes (28 oz total)
1 cup low-sodium vegetable broth (or chicken broth)
1 (15 oz) can cannellini beans, drained and rinsed
1 tablespoon tomato paste (optional, for deeper tomato flavor)
1 teaspoon dried basil
1/2 teaspoon sugar (optional, to balance acidity)
Salt and black pepper to taste

For the High-Protein Finish

1 cup low-fat cottage cheese
1/2 cup plain Greek yogurt (or plain yogurt)

To Serve

Fresh basil or parsley, chopped
Cracked black pepper
Drizzle of olive oil or a spoonful of extra cottage cheese

Ingredient Notes (Substitutions, Healthy Swaps)

Cottage cheese: Use full-fat cottage cheese for a richer soup or low-fat for fewer calories. You can also swap cottage cheese for silken tofu (blended) for a dairy-free protein boost.
Cannellini beans: Substitute with navy beans or great northern beans. Cooked lentils can work but will change texture slightly.
Greek yogurt: If you don’t have Greek yogurt, use plain yogurt, strained if possible. For a non-dairy option, try unsweetened soy yogurt.
Tomatoes: If you have one large 28 oz can of crushed tomatoes, use it instead. Fresh tomatoes (about 2 pounds) can be used if cooked down and blended.
Broth: Vegetable broth keeps it vegetarian; chicken broth gives a slightly deeper savory note.
Herbs: Fresh basil or thyme works well. If using fresh herbs, add most toward the end of cooking.
Salt: Low-sodium options are fine; adjust to taste after blending because flavors concentrate.

Step-by-Step Instructions

Step 1 – Sweat the aromatics
Heat olive oil in a medium pot over medium heat. Add the chopped onion and a pinch of salt. Cook until soft and translucent, about 5–7 minutes. Add the garlic and cook 30–60 seconds until fragrant.
Visual cue: Onions should look glossy and soft, not browned.

Step 2 – Build the tomato base
Stir in the crushed tomatoes, tomato paste (if using), and vegetable broth. Add the drained cannellini beans, dried basil, and sugar. Bring the mixture to a gentle simmer.
Pro cue: Lower the heat to keep a steady simmer; a hard boil will break down the flavors.

Step 3 – Simmer to meld flavors
Simmer uncovered for 12–15 minutes, stirring occasionally so the beans soften and the raw tomato taste cooks off. Taste and season with salt and pepper.
Visual cue: The soup will reduce slightly and thicken; you’ll smell a fuller tomato aroma.

Step 4 – Blend until smooth
Carefully transfer the soup to a countertop blender in batches, or use an immersion blender in the pot. Blend until silky and uniform.
Pro cue: If using a hot liquid and countertop blender, remove the center cap and cover with a towel to vent steam.

Step 5 – Add cottage cheese and yogurt off heat
Return the blended soup to low heat. Stir in the cottage cheese and Greek yogurt off the heat or over very low heat just to warm through. Blend again briefly if you want a perfectly smooth texture.
Visual cue: The soup will become creamy and slightly lighter in color as the cottage cheese incorporates.
Pro cue: Don’t boil vigorously after adding dairy to avoid curdling. Warm through gently for 2–3 minutes.

Pro Tips for Success

Use an immersion blender for the quickest cleanup and to control texture.
If the soup tastes too acidic, add a pinch of sugar or a splash of milk to balance it.
For extra silkiness, strain the blended soup through a fine-mesh sieve before reheating.
Warm the cottage cheese slightly in a bowl before adding to reduce temperature shock and prevent graininess.
Taste and adjust seasoning after blending; flavors concentrate during blending.
If the soup is too thick, thin with a splash of broth and warm; if too thin, simmer a few more minutes.
Rinse beans well to remove canning liquid and reduce sodium and off-flavors.
Use low-sodium broth to control overall salt.

Flavor Variations

OPTIONAL: Smoky Tomato — add 1/2 teaspoon smoked paprika during simmering for a smoky edge.
OPTIONAL: Spicy Kick — stir in 1/4–1/2 teaspoon crushed red pepper flakes or a diced jalapeño when sautéing onions.
OPTIONAL: Herby Green — stir in 1 cup fresh spinach or kale in the last 5 minutes, then blend for a tomato-green twist.
OPTIONAL: Roasted Garlic — use 1 head roasted garlic in place of raw garlic for a softer, sweet garlic flavor.
OPTIONAL: Protein Boost — add cooked shredded chicken, tempeh, or crumbled firm tofu when reheating for chunkier protein.
OPTIONAL: Cheesy Finish — top with grated Parmesan or a swirl of pecorino for a savory edge (not dairy-free).

Serving Suggestions

Ladle into bowls and drizzle with olive oil, garnish with basil and cracked black pepper.
Serve with a simple grilled cheese on whole-grain bread for a classic pairing.
Spoon over cooked quinoa or farro to turn the soup into a filling bowl meal.
Pair with a crisp salad for a balanced lunch.
Offer toasted sourdough or a seeded roll for dipping.
Top with roasted chickpeas for crunch and extra protein.

Make-Ahead, Storage & Reheating

Make-ahead: The soup base (before adding cottage cheese/yogurt) can be made up to 3 days ahead and refrigerated. Hold the dairy finish until reheating for best texture.
Storage in fridge: Store fully cooled soup in airtight containers for up to 4 days.
Reheating: Warm gently on the stove over low-medium heat. If the soup has thickened, stir in a splash of broth or water to loosen. Avoid high heat to prevent dairy separation.
Note: The texture may thicken after chilling; whisk or thin with broth when reheating.

Storage and Freezing Instructions

Freezing: This soup freezes well if you leave out the cottage cheese and yogurt. Freeze the blended tomato-bean base in freezer-safe containers for up to 3 months.
To freeze with dairy: Not recommended — cottage cheese and yogurt can separate and become grainy after freezing and thawing.
Thawing and reheating: Thaw frozen soup overnight in the fridge. Reheat gently, then stir in fresh cottage cheese and yogurt just before serving.
Label containers with date and contents for easy meal prep.

Nutrition Facts (Per Serving)

Calories | Protein | Carbs | Fat | Fiber | Sodium
— | —:| —:| —:| —:| —:
Approx. 240 kcal | 18 g | 22 g | 8 g | 6 g | 540 mg

Estimates vary by brands and portions.

FAQ About High Protein Tomato Soup

Q: My soup is too thin. How do I thicken it?
A: Simmer uncovered for 5–10 minutes to reduce liquid, or blend in a small extra can of beans or 1/2 cup cooked quinoa to thicken naturally.

Q: My soup is too acidic or tart. What can I do?
A: Add a pinch of sugar, a splash of milk, or a teaspoon of bicarbonate of soda (baking soda) to neutralize acidity; add a little at a time and taste.

Q: Can I make this dairy-free?
A: Yes. Swap cottage cheese and yogurt for blended silken tofu or a high-protein plant yogurt. Add the plant dairy after blending and warm gently.

Q: How do I keep the soup smooth, not grainy?
A: Blend thoroughly and strain if needed. Add cottage cheese and yogurt back on very low heat and avoid boiling after adding dairy.

Q: Can I use fresh tomatoes?
A: Yes. Use about 2 pounds of ripe tomatoes, chop and simmer until broken down, then follow the same steps. You may need to cook longer to concentrate flavor.

Q: How long will the soup last in the fridge?
A: Stored in a sealed container, the soup and dairy added will keep for up to 4 days. Reheat only what you plan to eat.

TastyInspo Notes

Finish with a small swirl of extra cottage cheese on top for visual contrast and a creamy bite.
Toast bread slices under the broiler with olive oil and rub with garlic for a fast, aromatic crouton.
Use a ladle to pour the soup over bowls of cooked grains for attractive plating and extra texture.
Keep garnishes simple: chopped basil, a crack of black pepper, and a few drops of good olive oil.
For a restaurant touch, add a dot of chili oil or basil oil just before serving.

Troubleshooting

Bland soup: Boost salt slowly and add a teaspoon of tomato paste or a splash of vinegar to brighten flavors.
Grainy dairy after blending: Blend the dairy with a small amount of warm soup until smooth before mixing into the pot.
Overcooked or bitter garlic: If garlic burns while sautéing, start over with fresh garlic to avoid bitter notes.
Watery texture after blending: Simmer longer to reduce and concentrate, or add more beans and blend again.
Separation after reheating: Heat gently and stir constantly; if separation happens, blend briefly to emulsify.
Too salty: Add a peeled, chopped potato when simmering to absorb some salt and remove before blending.

Final Thoughts

This High Protein Tomato Soup is a simple, comforting recipe that delivers creamy texture and solid protein with pantry-friendly ingredients. It’s easy to scale, freezes well (without dairy), and adapts to many diets with small swaps. For another cottage cheese–forward take on high-protein tomato soup, check out High Protein Tomato Soup with Cottage Cheese – Avocado Skillet for extra ideas.