High Protein Tomato Soup with Cottage Cheese Recipe
This high-protein tomato soup combines the rich flavors of San Marzano tomatoes, aromatic garlic and basil, and the creamy addition of low-fat cottage cheese for added protein. It’s a comforting, savory dish perfect for a nutritious lunch or dinner, delivering both taste and health benefits in a simple, easy-to-make recipe.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: Italian-inspired
- Diet: Low Fat
Ingredients
Scale
Main Ingredients
- 1 Tbsp olive oil
- 1 white onion (diced small)
- ¾ tsp salt
- Black pepper (to taste)
- ¼ tsp red pepper flakes (optional)
- 4 cloves garlic (sliced)
- 2 26-oz cans whole San Marzano tomatoes
- 2 cups chicken bone broth
- Handful torn basil leaves
- 1 cup low fat cottage cheese (2%)
Instructions
- Heat the olive oil: Add olive oil to your pot and heat over medium heat to prepare for sautéing the onions and spices.
- Sauté onions and seasonings: Add the diced white onion along with salt, black pepper, and optional red pepper flakes. Cook for 6-8 minutes, stirring occasionally, until the onions become translucent and soft.
- Add garlic: Stir in the sliced garlic cloves and cook for 1-2 minutes, stirring frequently to release its aroma, taking care not to burn it.
- Add tomatoes, broth, and basil: Pour in the whole San Marzano tomatoes and chicken bone broth. Add the torn basil leaves. Gently break up the tomatoes with a spatula but keep some chunkiness if desired. Reduce heat to medium-low, cover, and let it simmer for 15-20 minutes.
- Blend the soup: Turn off the heat and allow the soup to cool slightly. Add the low-fat cottage cheese, then use an immersion blender to blend the soup until completely smooth. If you don’t have an immersion blender, carefully blend in batches using a heat-safe blender and return to the pot.
- Season and serve: Taste the soup and adjust salt and pepper as needed. Serve hot, optionally topped with grated Parmesan cheese and freshly cracked black pepper. Enjoy your nutritious high-protein tomato soup!
Notes
- Using San Marzano tomatoes adds a richer, sweeter flavor, but you can substitute with other high-quality canned whole tomatoes.
- The chicken bone broth adds depth and nutrition, but vegetable broth can be used to make it vegetarian.
- Be careful not to burn the garlic when sautéing, as it will add a bitter taste.
- If you prefer a chunkier soup, blend less or skip blending altogether.
- For a vegan version, replace cottage cheese with silken tofu or a plant-based yogurt alternative.
Keywords: high protein tomato soup, cottage cheese soup, San Marzano tomatoes, healthy tomato soup, creamy tomato soup, easy soup recipe
