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–+ servings
High Protein Tomato Soup

Cozy Up with High Protein Tomato Soup Perfect for Meal Prep

Enjoy a comforting bowl of High Protein Tomato Soup, perfect for meal prep and packed with flavor and nutrients.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 cups
Course: Soup
Cuisine: American
Calories: 176
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Substitutable with avocado oil.
  • 1 Onion, diced Use shallots for a milder flavor.
  • 0.5 teaspoon Kosher Salt Adjust according to personal preference.
  • 2 tablespoons Garlic, minced Use garlic powder in a pinch (1 teaspoon).
  • 1 tablespoon Tomato Paste Can be replaced with additional canned tomatoes.
  • 2 teaspoons Dried Basil Substitute with Italian seasoning if needed.
  • 1 tablespoon Sugar Honey or maple syrup can be alternatives.
  • 2 cans (28 oz each) Canned Whole Tomatoes Crushed tomatoes can be used instead.
  • 3 cups Vegetable Broth, low sodium Chicken broth is a suitable substitute.
For Creaminess and Protein
  • 1.5 cups Cottage Cheese, 2% MF Ricotta or Greek yogurt as alternatives.
Seasoning and Garnishing
  • Pepper Adjust based on heat preference.
  • Parmesan Cheese, optional garnish Nutritional yeast can be used for a dairy-free option.
  • Basil, optional garnish Parsley can be a substitute.

Equipment

  • Large pot
  • Blender

Method
 

Step-by-Step Instructions for High Protein Tomato Soup
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add 1 diced onion and sauté for 4-5 minutes until softened and translucent.
  2. Stir in 2 tablespoons of minced garlic and cook for another minute. Add ½ teaspoon of kosher salt.
  3. Mix in 1 tablespoon of tomato paste, 1 tablespoon of sugar, and 2 teaspoons of dried basil.
  4. Add 2 cans of whole tomatoes and 3 cups of low-sodium vegetable broth. Stir to combine and let simmer for 20 minutes.
  5. Transfer the soup to a blender, adding 1½ cups of cottage cheese. Blend until smooth.
  6. Pour the blended soup back into the pot, reheat if needed, and serve garnished with optional parmesan cheese, fresh basil, and cracked pepper.

Nutrition

Serving: 1cupCalories: 176kcalCarbohydrates: 20gProtein: 11gFat: 6gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 12mgSodium: 600mgPotassium: 800mgFiber: 4gSugar: 5gVitamin A: 500IUVitamin C: 15mgCalcium: 150mgIron: 2mg

Notes

For meal prep, store leftovers in the fridge for up to 3 days. This soup tastes even better the next day.

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