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Creamy High Protein Tomato Soup: Best Easy 30-Minute Recipe

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This creamy high protein tomato soup is quick, easy, and packed with 20 grams of protein per serving. Made with simple ingredients like fire-roasted tomatoes and cottage cheese, it’s a comforting, gluten-free, and low-carb meal that comes together in just 30 minutes.

Ingredients

Scale
  • 2 tablespoons olive oil
  • 1 medium yellow onion, diced (about 1 cup)
  • 4 cloves garlic, minced
  • 2 cans (14.5 oz each) fire-roasted diced tomatoes
  • 1 cup low-sodium vegetable broth
  • 1 tablespoon tomato paste
  • 1 teaspoon dried oregano
  • ½ teaspoon smoked paprika
  • ½ teaspoon salt, plus more to taste
  • ¼ teaspoon black pepper
  • 1 cup full-fat cottage cheese (small-curd)
  • ¼ cup plain Greek yogurt (optional)
  • 1 tablespoon balsamic vinegar
  • Fresh basil leaves, chopped (for garnish)
  • Red pepper flakes (optional, for heat)
  • Extra Greek yogurt or cottage cheese (for swirling on top)

Instructions

  1. Sauté the aromatics (5 minutes): Heat the olive oil in a large pot over medium heat. Add the diced onion and cook, stirring occasionally, until soft and translucent—about 4 minutes. Add the minced garlic and cook for another 30 seconds until fragrant. Don’t let the garlic brown.
  2. Build the tomato base (10 minutes): Stir in the tomato paste and cook for 1 minute, stirring constantly. Add both cans of fire-roasted diced tomatoes (with their juices), the vegetable broth, dried oregano, smoked paprika, salt, and pepper. Stir everything together, scraping up any browned bits from the bottom of the pot.
  3. Simmer (10 minutes): Bring the soup to a gentle boil, then reduce the heat to low and let it simmer uncovered for 10 minutes.
  4. Blend the cottage cheese (2 minutes): While the soup simmers, add the cottage cheese (and Greek yogurt if using) to a blender. Blend until completely smooth—about 30 seconds. Set aside.
  5. Blend the soup (2 minutes): Remove the pot from the heat. Use an immersion blender to puree the soup directly in the pot until smooth. If using a countertop blender, let the soup cool for 5 minutes, then blend in batches.
  6. Combine and finish (1 minute): Pour the blended cottage cheese mixture into the pot with the pureed soup. Stir well until fully incorporated. Stir in the balsamic vinegar.
  7. Taste and adjust: Adjust salt and pepper as needed. If the soup is too thick, add a splash more broth. If you want more tang, add another splash of balsamic. If you like heat, stir in some red pepper flakes.
  8. Serve (1 minute): Ladle the soup into bowls. Garnish with fresh basil, a drizzle of Greek yogurt, a sprinkle of red pepper flakes, and a crack of black pepper. Serve hot.

Notes

Fire-roasted tomatoes are key for depth of flavor. Blend cottage cheese separately to ensure smoothness. Do not boil after adding cottage cheese to prevent graininess. Soup tastes even better the next day. For dairy-free, use full-fat coconut milk or cashew cream. For vegan, use soaked cashews blended with water.

Nutrition

Keywords: creamy tomato soup, high protein soup, easy tomato soup, 30-minute soup, gluten-free soup, low-carb soup, cottage cheese soup

Find it online: https://emacrave.com/creamy-high-protein-tomato-soup-best-easy-30-minute-recipe/