High Protein Tomato Soup with Cottage Cheese Recipe
A comforting and nutritious high protein tomato soup made with whole San Marzano tomatoes, fragrant garlic, fresh basil, and creamy low-fat cottage cheese. This easy-to-make soup is simmered to develop rich flavors and then blended for a smooth, velvety texture, perfect for a wholesome meal that’s both satisfying and healthy.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 6 servings
- Category: Soup
- Method: Stovetop
- Cuisine: Italian-American
- Diet: Low Fat
Ingredients
Sauté Base
- 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
Soup
- 2 cans (26 oz each) whole San Marzano tomatoes
- 2 cups chicken bone broth
- Handful of torn basil leaves
Finishing
- 1 cup low fat cottage cheese (2% fat)
- Grated parmesan cheese (optional, for serving)
- Freshly cracked black pepper (optional, for serving)
Instructions
- Heat the Oil and Sauté Onions: Add olive oil to a pot and heat it over medium heat. Add the diced onion, salt, black pepper, and red pepper flakes if using. Cook for 6-8 minutes, stirring occasionally, until the onions become translucent and soft.
- Add Garlic: Incorporate the sliced garlic and cook for 1-2 minutes while stirring frequently. Be careful to avoid burning the garlic, which can create a bitter taste.
- Add Tomatoes and Broth: Pour in the whole San Marzano tomatoes, chicken bone broth, and torn basil leaves. Use a spatula to gently break up the tomatoes, leaving some chunks for texture. Stir everything together, reduce the heat to medium-low, cover the pot, and let the soup simmer for 15-20 minutes to develop flavor.
- Blend the Soup: Turn off the heat and allow the soup to cool slightly for safe blending. Add the low fat cottage cheese to the pot. Using an immersion blender, blend the soup until completely smooth and creamy. If you do not have an immersion blender, carefully transfer the soup in batches to a heat-safe blender, blend until smooth, and return it to the pot.
- Season and Serve: Taste the soup and adjust the seasoning with additional salt and pepper as needed. Serve hot, topped with grated parmesan cheese and freshly cracked black pepper if desired. Enjoy your high protein tomato soup!
Notes
- Using low fat (2%) cottage cheese increases protein content while keeping the soup creamy and healthy.
- Red pepper flakes are optional and can be omitted or adjusted according to your spice preference.
- Be cautious not to burn the garlic during sautéing as it can impart a bitter flavor.
- If you prefer a chunkier texture, blend the soup less thoroughly or leave some tomato chunks unblended.
- Bone broth adds extra depth and nutrients but you can substitute with chicken broth if preferred.
- For a vegan or vegetarian version, substitute bone broth with vegetable broth and omit parmesan cheese.
