The Ultimate High-Protein Tomato Soup with Cottage Cheese

Introduction

Tomato soup is the definition of comfort food—warm, rich, and deeply satisfying. But often, traditional recipes lack the staying power needed for a full meal. Enter the game-changer: High-Protein Tomato Soup with Cottage Cheese. This recipe swaps heavy cream for blended cottage cheese, transforming a classic side dish into a nutritional powerhouse. The cottage cheese melts seamlessly into the soup, providing an incredible, velvety texture and a huge protein boost without adding excessive fat. It’s the perfect way to enjoy creamy, flavorful soup while supporting your fitness goals.

Ingredients

• 1 Tbsp (15 ml) Olive Oil
• 1 medium yellow onion, chopped
• 4 cloves garlic, minced
• 2 (28 oz / 794 g) cans crushed or diced tomatoes
• 4 cups (950 ml) low-sodium chicken or vegetable broth
• 1 cup (250 g) full-fat or low-fat cottage cheese
• 1 tsp dried basil
• 1/2 tsp dried oregano
• 1 tsp salt (or to taste)
• 1/4 tsp black pepper
• 1 tsp honey or sugar (optional, to balance acidity)

Step-by-step Preparation

1. Sauté the Aromatics (7 minutes): Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté for 5 to 7 minutes until softened and translucent. Add the minced garlic and cook for one additional minute until fragrant. Tip: Keep the heat moderate; burnt garlic will turn the soup bitter.
2. Simmer the Base (20 minutes): Pour in the crushed tomatoes, broth, dried basil, oregano, salt, pepper, and the optional honey/sugar. Bring the mixture to a low boil, then reduce the heat to low, cover partially, and let it simmer for 15 to 20 minutes. This allows the flavors to deepen and meld.
3. Blend the Soup Base (5 minutes): Carefully transfer the hot soup mixture to a high-speed blender. Blend until completely smooth. Tip: If you don’t have a high-speed blender, an immersion blender can be used directly in the pot, but the texture may not be as silky.
4. Incorporate the Protein (3 minutes): Return the blended soup base to the blender (or the pot, if using an immersion blender). Add the full cup of cottage cheese. Blend again on high until the soup is perfectly smooth and the cottage cheese has fully disappeared, leaving behind a rich, creamy texture.
5. Final Seasoning and Serving: Taste the soup and adjust salt and pepper if necessary. If the soup is too thick, add a splash of broth. Serve hot, garnished with fresh basil or a drizzle of olive oil.

Nutritional Information

This recipe yields approximately four generous servings. Each serving contains an estimated 250–300 calories, with over 20 grams of high-quality protein, depending on the type of cottage cheese used. The tomatoes provide essential vitamins (C and K) and a good source of fiber and antioxidants (Lycopene). By using cottage cheese instead of heavy cream, you significantly reduce saturated fat while achieving a satisfying, creamy mouthfeel, making it an excellent choice for those managing calorie intake or focusing on muscle repair.

Storage

Leftovers should be stored in an airtight container in the refrigerator for up to 4 days. Due to the dairy content, freezing is possible but may result in a slightly grainy texture upon thawing and reheating. To reheat, gently warm the soup on the stovetop over medium-low heat, stirring occasionally. Avoid boiling rapidly, which can cause the cottage cheese proteins to separate.

Conclusion

This High-Protein Tomato Soup with Cottage Cheese is a culinary victory, proving that healthy eating doesn’t require sacrificing flavor or texture. It pairs perfectly with its classic companion—a crispy, whole-wheat grilled cheese sandwich—or a simple side salad. For a delicious variation, try stirring in a tablespoon of pesto or a pinch of red pepper flakes before serving for an extra layer of complexity. Enjoy this creamy, guilt-free comfort food!