High Protein Tomato Soup Recipe (over 15g protein)

This High Protein Tomato Soup recipe is going to be your new go-to tomato soup recipe. It’s rich, creamy and full of flavor – with a protein boost that helps keep your blood sugar levels steady and your energy up. Enjoy it as a light meal or pair it with a sandwich or salad for a simple, balanced lunch.

Why You’ll Love It

This high protein tomato soup is a delightful twist on the classic tomato soup that we all love. Here’s a few reasons why you’ll love it. 

• Packed with protein: Tomato soup doesn’t traditionally have a lot of protein in it. This high protein tomato soup recipe will give you over 15 grams of protein per serving though. 

• Easy to make: This soup comes together in about 30 minutes, making it easy enough to make on a busy weeknight for dinner. 

• Perfect for meal prep: This soup reheats and stores well, so you can enjoy healthy, homemade comfort food all week long.

• Easy to customize: if you want to add more protein or vegetables, this soup is perfect for experimenting with different combinations to appease your taste buds. 

• PCOS-friendly: With antioxidant-rich tomatoes, quality protein, and a few grams of fiber, this creamy soup supports blood sugar levels, reduces inflammation, and promotes steady energy levels. 

Ingredients You Need

This recipe uses simple ingredients that you can find at your local grocery store. Here’s what you’ll need. 

• Olive oil: this softens the onion and garlic while adding richness and healthy fats to your soup.

• Onion + garlic: These aromatics build the foundation of flavor. Freshly diced onion and minced garlic cloves give the soup that cozy, home-cooked aroma. Garlic also provides anti-inflammatory and immune-supporting benefits. If you don’t already have a garlic press, I highly recommend one to make fresh garlic easier to use!

• Whole tomatoes: two cans of whole tomatoes are the convenient star of this recipe. They add some fiber along with plenty of antioxidants like vitamin C and lycopene to lower inflammation. You can also substitute fresh tomatoes if you’d prefer – you’ll likely just have to simmer the soup for a few minutes longer to deepen the flavor.

• Bone broth: I used chicken bone broth because it provides an extra boost of protein but you could substitute traditional chicken broth or even vegetable broth to keep it vegetarian. I’d recommend looking for low sodium versions to help control the sodium content of your recipe. 

• Tomato paste: you only need a small amount of tomato paste to thicken and deepen the robust flavors of this soup. I recommend freezing any extra tomato paste into silicone ice cube trays so that you can have them for your next recipe that needs it!

• Sugar: this helps to balance the acidity of the tomatoes in the soup. Add more sugar if it tastes too acidic at the end of cooking. 

• Salt: Season to taste to balance the flavors and bring everything together.

• Fresh basil: this adds that earthy basil flavor to the soup.

• White beans: while you can omit this ingredient, I recommend keeping it for a nutrition boost! It’s a great way to sneak some fiber, iron, and plant-based protein into your soup. It also helps to thicken the soup. I used Great Northern beans, but canellini beans or any white beans would work well.  

• Cottage cheese: the secret ingredient in this creamy tomato soup recipe. Cottage cheese adds creaminess and a big boost of protein, probiotics, and calcium. Use full-fat or fat-free cottage cheese, whichever you prefer. 

How To Make It

Step One: Sauté The Aromatics

In a large pot, heat the olive oil over medium heat. Add the diced onion and minced garlic. Cook for 3–4 minutes, stirring occasionally, until softened and fragrant.

Step Two: Combine Ingredients

Add the canned tomatoes (with juices), bone broth, tomato paste, sugar, salt and chopped basil to the soup pot. Reduce heat to medium low and simmer for 15 to 20 minutes. 

Step Three: Puree the Soup

Add the hot soup, white beans and cottage cheese to a high speed blender or food processor and blend until smooth. Since you’re using hot soup, be sure to allow the steam to vent out of the blender or food processor frequently. Depending on the size of your blender, you may need to divide the soup into two batches to blend it all. Alternatively, you can use an immersion blender to puree the soup while it remains in the pot instead. Return the soup to the pot and re-warm it if needed. 

Step Four: Taste and Serve

Taste the soup and adjust the seasonings, especially salt and sugar, as needed. The acidity of the tomatoes can dull the flavor, so sugar and salt are key for balance. Garnish with fresh basil and parmesan cheese if desired before serving. 

Tips, Variations, + Substitutions

• Make it vegetarian by using vegetable broth instead of bone broth. 
• Need dairy-free? Swap the cottage cheese for silken tofu or a dairy-free Greek-style yogurt alternative for a similar protein boost and texture.
• Substitute white beans with red lentils, chickpeas, or cannellini beans — they’ll blend right in and add extra fiber.
• Adjust the consistency: Add more bone broth for a thinner soup or simmer longer to thicken it. You can also blend just half the soup if you prefer some texture or large chunks in your soup.
• Add a flavor boost: Stir in a spoonful of pesto, a pinch of red pepper flakes, or drizzle of balsamic glaze before serving for extra depth.
• Increase the protein by adding shredded rotisserie chicken, parmesan cheese or a sprinkle of hemp seeds.

How To Store It

Store leftover soup in an airtight container in the fridge for up to 3–4 days.

To freeze, let it cool completely, then store in freezer-safe containers for up to 2–3 months. I love freezing soup in these portioned silicone molds first then transferring to a freezer-safe container or freezer bag. It makes it easy to take out individual portions as needed. 

If the soup seems to have separated after freezing, gently warm soup then blend for 20-30 seconds to achieve the proper consistency again. 

How To Serve It

This high protein tomato soup is delicious on its own as a super light meal, but there are plenty of ways to make it a complete meal. 

To make it a complete meal, pair it with: 

• a slice of whole-grain or sourdough bread for dipping
• a side salad for extra veggies
• a grilled cheese sandwich for a cozy, comforting combo

Other Easy Recipes You’ll Love

• Chicken Pot Pie Soup
• Lentil + White Bean Soup
• Creamy Protein Pesto Pasta
• Green Enchilada Chicken Soup

If you make this High Protein Tomato Soup, please consider leaving a star rating and review at the end of this blog post. This is incredibly helpful to me and it helps other readers to know what to expect!