High Protein Tomato Soup

This High Protein Tomato Soup recipe is 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.

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Course: Soup

Keyword: easy, healthy

Prep Time: 5

Cook Time: 25

Total Time: 30

Servings:

Calories: 196kcal

Ingredients

2 tbsp olive oil
1 onion finely diced
3 cloves garlic minced
2 28oz canned whole tomatoes
2 cup bone broth chicken
2 tbsp tomato paste
1 tsp sugar
½ tsp salt
¼ cup fresh basil finely chopped
½ cup white beans
1 ½ cup cottage cheese

Instructions

Heat the olive oil in a large pot over medium heat. Add the diced onion and minced garlic. Cook for 3-4 minutes, stirring occasionally, until softened and fragrant.
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 15-20 minutes.
Carefully pour the hot soup, white beans and cottage cheese into a high speed blender or food processor (alternatively, you could just use an immersion blender). Blend on high until smooth. Be sure to allow the steam from the soup to vent out of the blender or food processor frequently. Depending on the size of your blender, you may need to blend the soup in batches.
Return the soup to the pot and re-warm it on low heat if needed. 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 leaves or parmesan cheese if desired before serving.

Notes

If you try this recipe, consider leaving a star rating and review here on the blog! This lets others know what to expect from the recipe.

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

For more tips, substitutions, and variations, see full blog post above.

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