Classic tomato soup just got an upgrade with this High Protein Tomato Soup with Cottage Cheese. Thick and creamy, bursting with fresh roasted tomato flavour and packing 9 grams of protein per bowl thanks to the cottage cheese blended in. A cosy, filling and delicious way to hit your protein goals.
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Just a handful of ingredients and you have yourself the BEST high protein tomato soup. I grew up eating a 4-generation-old tomato soup recipe, and whilst you shouldn't mess with perfection, it doesn't quiet help me hit my protein goals. Making a cottage cheese tomato soup is such a great high protein hack.
Even if you don't like cottage cheese usually, you will love this as it's all blended in and you can't even taste it.
Whilst roasting the vegetables is not essential, it really does bring out those amazing flavours. This is so family friendly too, and my kids love it with a grilled cheese sandwich.
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High Protein Tomato Soup Ingredients
A full ingredients list, along with US Customary and Metric measurements, can be found in the recipe card at the end of this post.
- Vegetables - Tomatoes, carrots, celery and shallots (or onion).
- Stock - A good quality vegetable stock. You could use bone broth to add even more protein.
- Tomato puree - This helps to thicken the soup and add a burst of tomato flavour.
- Seasoning - Generously season with salt, pepper and some dried thyme.
- Cottage cheese - It is important that you use full fat cottage cheese, to prevent the soup from splitting. If you don't want to use cottage cheese, you could use ricotta instead.
Variations
Spicy: Add ½ teaspoon chilli flakes, some chipotle paste or a pinch of smoked paprika before blending.
Creamier Texture: Stir in a spoonful of Greek yogurt at the end.
Hidden Greens: Add a handful of spinach or kale before blending for extra nutrients. This will change the colour though.
Roasted Red Pepper Twist: Add 1-2 roasted red peppers to the blender for a smoky flavor.
Vegan Option: Swap the cottage cheese for silken tofu or a few tablespoons of cashew cream.
How To Make High Protein Tomato Soup
Prep: Preheat your oven to 200°C/180°C(fan)/400°F/Gas 6.
- Step 1: Chop all of the vegetables.
- Step 2: Put the chopped veg onto a baking tray. Drizzle over the oil and add the salt, pepper and thyme. Mix well to coat all of the veg.
- Step 3: Put into the oven and roast for 40 minutes. Allow to cool for 15 minutes.
- Step 4: Prepare the stock and allow to cool. These cooling steps are very important.
- Step 5: Put the cooled roasted veg, cooled stock, tomato puree and cottage cheese into a blender jug.
- Step 6: Blend until smooth.
- Step 7: Put into a saucepan and gently heat on low-medium heat for 5 minutes, stirring continuously, until heated through.
High Protein Tomato Soup Serving Suggestions
Classic Combo: Serve with a grilled cheese sandwich or garlic toast for the ultimate comfort meal. Why not try our Air Fryer Cheese Toastie?
Light Lunch: Pair with a green salad or a slice of seeded sourdough.
Protein Boost: Add a handful of cooked lentils, shredded chicken, or a poached egg on top.
Garnish: Drizzle with a little pesto, balsamic glaze, olive oil, swirl of yogurt, or sprinkle of fresh basil leaves or coriander (cilantro) and black pepper. Some seeds are good on top too.
Dannii's Top Tips
- The MOST important tip for this recipe is to let everything cool before blending. The roasted vegetables need to cool, and the stock needs to cool. This is so the cottage cheese doesn't split.
- To prevent the soup splitting, use full fat cottage cheese too.
- Taste and adjust seasoning - add extra salt, pepper, or even a pinch of sugar if your tomatoes are very acidic.
- For an ultra-smooth finish, blend for an extra minute and strain through a sieve.
- When you are heating the soup, do it on a very low heat, and stir constantly.
- If your soup tastes too tangy, stir in ½ teaspoon of honey or maple syrup.
Frequently Asked Questions
Leftover high protein tomato soup can be stored in an airtight container in the fridge for up to 4 days. We don't recommend freezing this, as the cottage cheese can split when frozen.
Yes! Use 2 tins of chopped tomatoes for every 6 fresh tomatoes. You can skip the roasting step and simmer everything (expect the cottage cheese) together in a pot before blending.
You can, but you won't get the same results. To get a really smooth tomato soup with cottage cheese, you need a high powdered blender.
More Tomato Soup Recipes
If you've tried this high protein tomato soup, let us know how you got on in the comments below.
Tag us in your creations on Instagram @hungryhealthyhappy - Use the hashtag #hungryhealthyhappy too.
Recipe
High Protein Tomato Soup with Cottage Cheese
Ingredients
- 2 Shallots - chopped
- 6 Tomatoes - quartered
- 2 rib of Celery - chopped
- 2 Carrots - diced
- 1 tablespoon of Olive oil
- 2 pinch of Sea salt
- 2 pinch of Ground black pepper
- 0.5 teaspoon of Dried thyme
- 500 ml (2 cups) of Vegetable stock
- 2 tablespoon of Tomato puree
- 75 g (0.33 cups) of Fat free cottage cheese
Instructions
- Preheat your oven to 200°C/180°C(fan)/400°F/Gas 6.
- Chop 2 Shallots and 2 rib of Celery, quarter the 6 Tomatoes and dice 2 Carrots.
- Put the chopped veg onto a baking tray. Drizzle over 1 tbsp of Olive oil and add 2 pinch of Sea salt, 2 pinch of Ground black pepper and 0.5 tsp of Dried thyme.
- Mix well to coat all of the veg.
- Put into the oven and roast for 40 minutes. Once cooked allow to cool for 15 minutes.
- Prepare 500 ml of Vegetable stock and allow to cool. These cooling steps are very important.
- Put the roasted veg, cooled stock, 2 tbsp of Tomato puree and 75 g of Fat free cottage cheese into a blender jug.
- Blend until smooth.
- Put into a saucepan and gently heat on low-medium heat for 5 minutes, stirring continuously, until heated through.
Recipe Video
Recipe Tips
- The MOST important tip for this recipe is to let everything cool before blending. The roasted vegetables need to cool, and the stock needs to cool. This is so the cottage cheese doesn't split.
- To prevent the soup splitting, use full fat cottage cheese too.
- Taste and adjust seasoning - add extra salt, pepper, or even a pinch of sugar if your tomatoes are very acidic.
- For an ultra-smooth finish, blend for an extra minute and strain through a sieve.
- When you are heating the soup, do it on a very low heat, and stir constantly.
- If your soup tastes too tangy, stir in ½ teaspoon of honey or maple syrup.
Nutritional Information
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The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.
As all appliances vary, cooking times are a guide. Please note that by changing the serving size, the cooking time may also need to be altered.
Caitlin says
Contrary to the very clear directions in the recipe, I didn't let everything cool properly before blending, as I was in a rush. So, I did get a few little flecks of cottage cheese in the soup which faded somewhat with heating. I feared my fussy eater would turn his nose up at it, but he declared that it was delicious. A rare compliment. Will make again!
Carly says
This is absolutely delicious! My whole family enjoyed it, even 2 fussy children who refuse to eat tomatoes. Will be making this regularly.