High Protein Tomato Soup Recipe From Scratch

High protein tomato soup is the soup I make when I want something warm, thick, and actually filling. Most canned tomato soups leave you hungry an hour later. This version packs in protein from cottage cheese without any heavy cream or complicated prep.

Why This High Protein Tomato Soup Works

The secret is cottage cheese blended directly into the soup. It melts into the tomatoes and gives the broth a silky, creamy texture. You get no cottage cheese flavor — just richness and 20+ grams of protein per bowl.

Roasting the tomatoes first builds a deep, caramelized base. That concentrated flavor beats any version made with marinara from a jar. The extra 20 minutes in the oven pays off every time.

This high protein soup hits under 220 calories per serving. It is filling, bright, and rich without the fat load of cream-based versions. I make a double batch every Sunday and reheat portions all week.

Ingredients

• 1.5 lbs (680g) Roma tomatoes, halved
• 1 tablespoon olive oil
• 1 medium onion, diced
• 4 cloves garlic, minced
• 1 tablespoon tomato paste
• 2 cups (480ml) low-sodium chicken broth
• 1 cup (225g) low-fat cottage cheese
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes
• 1 teaspoon dried basil

What You Need for High Protein Tomato Soup

Roma tomatoes — meaty and low in moisture, these roast down into a concentrated, sweet base. Plum tomatoes work as a substitute. Cherry tomatoes also work but take less time to roast.

Cottage cheese — the protein source. Low-fat cottage cheese (2%) blends completely smooth. Full-fat works too and adds extra richness. Do not use ricotta — the texture is too grainy after blending.

Tomato paste — adds depth and umami. One tablespoon makes a big difference in the final flavor. Miso paste can substitute in equal amounts for a slightly different savory note.

Low-sodium chicken broth — controls the salt level since cottage cheese already adds some sodium. Vegetable broth works if you want to keep the soup vegetarian.

Red pepper flakes — a pinch adds warmth without making the soup spicy. Leave it out if you are sensitive to heat. Smoked paprika is a good swap for a different angle.

How to Make High Protein Tomato Soup

1. Preheat the oven to 400°F (200°C).
2. Place halved Roma tomatoes cut-side up on a rimmed baking sheet. Drizzle with olive oil. Roast for 25 minutes until the edges char slightly and the flesh softens.
3. While tomatoes roast, heat a drizzle of olive oil in a large saucepan over medium heat. Add diced onion and cook for 5 minutes until softened and translucent.
4. Add minced garlic and tomato paste. Cook for 1 minute, stirring constantly, until fragrant and slightly darkened.
5. Add roasted tomatoes to the saucepan along with the chicken broth. Stir to combine.
6. Bring to a simmer over medium heat. Cook for 5 minutes.
7. Remove from heat. Let the mixture cool for 3 minutes.
8. Transfer the soup to a blender. Add cottage cheese, salt, pepper, red pepper flakes, and dried basil.
9. Blend on high for 60 seconds until completely smooth and creamy.
10. Return to the saucepan. Warm over low heat for 2 minutes, stirring, before serving.

High Protein Tomato Soup Variations

Three-Ingredient High Protein Tomato Soup

Blend 1 cup marinara sauce, 1 cup cottage cheese, and 1 cup chicken broth. Warm on the stovetop and blend smooth. This version takes under 5 minutes and still delivers a solid protein boost.

Roasted Red Pepper Version

Add 2 jarred roasted red peppers to the blender along with the cottage cheese. The peppers add sweetness and a vivid orange-red color. Great served with crusty garlic bread for dipping.

Spicy Protein Tomato Soup

Double the red pepper flakes and add 1 teaspoon of calabrian chili paste before blending. The heat builds slowly and layers well with the tangy tomatoes. Finish with a swirl of full-fat cottage cheese on top.

Vegan High Protein Tomato Soup

Swap cottage cheese for blended silken tofu (same 1 cup amount) and use vegetable broth. The tofu blends just as smooth and adds comparable protein without any dairy. Season with a little nutritional yeast for extra savoriness.

Tips for the Best High Protein Tomato Soup

• I always roast the tomatoes rather than using canned. The caramelized edges add a depth of flavor that canned tomatoes can not match.
• Let the soup cool slightly before blending — blending hot liquids builds pressure and can force the lid off. Fill the blender only halfway if needed.
• Blend for a full 60 seconds. Stopping early leaves the soup grainy from the cottage cheese curds.
• Taste before adding salt. Cottage cheese and chicken broth both carry sodium, so the soup may need less than you expect.
• A squeeze of fresh lemon juice at the end brightens the whole bowl. About half a lemon is enough for 4 servings.
• For extra protein, stir in 2 tablespoons of plain Greek yogurt per bowl right before serving. It adds 3 to 4 more grams without changing the flavor.

Make Ahead & Storage

This high protein tomato soup keeps in the fridge for up to 5 days in an airtight container. I make a full batch on Sunday and portion it into mason jars for the week. Reheat in a small saucepan over medium-low heat, stirring once or twice.

To freeze, let the soup cool completely and pour into freezer-safe bags or containers. Leave 1 inch of headspace for expansion. Frozen soup keeps for 3 months. Thaw overnight in the fridge and reheat gently on the stovetop — high heat can break the texture after freezing.

Common Questions

Can you taste the cottage cheese in high protein tomato soup?

No. Once blended with the tomatoes, garlic, and broth, the cottage cheese flavor disappears completely. It just adds creaminess and protein. Most people can not tell it is there until you tell them.

How much protein does this tomato soup have?

Each serving has approximately 18 grams of protein, mostly from the cottage cheese. The exact amount depends on the brand of cottage cheese used. Higher-protein brands like Good Culture or Daisy can push it closer to 22 grams per serving.

Can I use canned tomatoes instead of fresh?

Yes. Use one 28 oz (794g) can of crushed or whole peeled San Marzano tomatoes. Skip the roasting step and add the canned tomatoes directly to the saucepan with the onion and garlic. The soup will be slightly thinner and milder but still very good.

Is high protein tomato soup good for weight loss?

It is a solid option. Each serving is under 220 calories with 18 grams of protein, which helps with satiety. Protein reduces hunger signals more effectively than the same calories from carbs or fat.

Why does my blended tomato soup turn out grainy?

Graininess usually means the cottage cheese did not fully blend. Blend for a full 60 seconds on high speed. If you are using a regular blender rather than a high-powered one, pass the soup through a fine mesh strainer after blending to catch any remaining curds.

This high protein tomato soup is the bowl I come back to every time I want something warm, protein-packed, and quick to prep. Save this recipe and tap the link for the full instructions.