High Protein Tomato Soup with Cottage Cheese — Creamy, Low-Cal Comfort

High Protein Tomato Soup is the cozy bowl you want when the weather turns, but instead of leaving you hungry an hour later, it actually fills you up. This version blends cottage cheese and bone broth into a silky base, giving you a soup that feels indulgent yet supports your nutrition goals. Ready for a warm, protein-packed twist on a classic?

Introduction — why you’ll want this High Protein Tomato Soup in your weeknight rotation

Traditional tomato soup tastes great, but it often leaves you wanting more. Enter this High Protein Tomato Bisque-style recipe: one-pot, fast, and packed with protein from cottage cheese and bone broth. It uses canned San Marzano tomatoes so you can make it any season, and it pairs perfectly with a grilled cheese or whole-grain toast. Want comfort food that actually fuels you? This is it.

What makes this soup so irresistible?

Texture and flavor—we nailed both. The soup blends down to a velvet-smooth Tomato Bisque Soup finish, but it keeps real tomato brightness and a subtle savory backbone from the bone broth. The cottage cheese melts into the mix so you don’t taste curds—just creamy richness. Plus, this recipe hits the sweet spot between cozy and practical: Low Calorie Soup for weight-conscious eaters, yet satisfying enough to serve as a light meal.

Bold tip: Use full-flavored canned San Marzano tomatoes for the best, least-acidic tomato profile.

Ingredients — what to buy and why it matters

Here’s the short shopping list with quick notes:

• Olive oil — heats aromatics and adds a hint of fruitiness. (Avocado oil works.)
• White onion — softens into sweetness; swap with yellow if needed.
• Garlic — one or two cloves; use jarred minced in a pinch.
• Red pepper flakes — optional, but they add a nice background warmth.
• Canned San Marzano tomatoes — Roasted Tomato Soup vibes without the roasting. These give depth and balanced acidity.
• Chicken bone broth — adds savory depth and a protein boost. Look for one with ~10g protein per cup and reasonable sodium.
• Fresh basil — brightens the soup; dried works in a pinch.
• Low-fat cottage cheese — the protein hero; I like 2% for creaminess without too much fat.
• Salt & pepper — adjust to taste.
• Optional garnish: grated Parmesan, cracked black pepper, a drizzle of olive oil, or fresh basil.

Bold tip: Pick a bone broth with a short, recognizable ingredient list and moderate sodium.

Quick note on bone broth quality

Good bone broth gives about 8–12 grams protein per cup, lists simple ingredients, and doesn’t blow your sodium limit. If you cook with lower-sodium broth, you’ll better control seasoning and keep this a true Protein Soup Recipes winner.

Simple how-to — one-pot method (fast & clean)

1. Heat oil in a large pot over medium. Add diced onion, a pinch of salt, and red pepper flakes. Sauté 6–8 minutes until soft and translucent.
2. Add garlic and sauté 1 minute more; don’t let it burn.
3. Stir in tomatoes (crush them a little with the spatula), bone broth, and basil. Lower heat to medium-low, cover, and simmer 15–20 minutes so flavors marry.
4. Turn off heat and let the pot cool a touch. Add cottage cheese. Use an immersion blender to purée until silky. No immersion blender? Carefully blend in batches in a heat-safe blender.
5. Taste and adjust salt and pepper. Serve with a grind of black pepper and a sprinkle of Parmesan.

Bold tip: Let the soup cool slightly before adding cottage cheese—this blends smoother and avoids curdling.

The nutrition story — why this works as a meal

This isn’t just a bowl of flavor; it’s a bowl that supports fullness and recovery. The cottage cheese and bone broth pump up the protein, turning a snacky soup into a Protein Soups contender. At roughly 150 calories per bowl (depending on broth and portion sizes), it fits Low Calorie Soup plans while offering fiber and vitamin C from the tomatoes and potential potassium from the broth. Perfect for post-workout or a light dinner.

The story behind the recipe

I built this because I kept seeing people love tomato soup but leave hungry. As a dietitian, I wanted to respect that nostalgia while making it actually filling. Cottage cheese blends like a dream and bone broth brings savory weight without cream. This recipe borrows the lush mouthfeel of a Roasted Tomato Basil Soup and the comfort of a classic bisque, but it puts protein front and center.

Pro tips for the best results

• Blend fully—immersion blender or countertop blender—so cottage cheese loses texture and the soup becomes Creamy Tomato Soup-smooth.
• Don’t add cottage cheese to boiling soup. Let the pot cool a bit to avoid grainy texture.
• Taste in layers. Adjust salt after blending—sometimes the broth and tomatoes need different tweaks.
• Add acid (a splash of red wine vinegar or lemon) if the soup tastes flat. Tomatoes vary.
• For extra richness swirl in a tablespoon of heavy cream or yogurt at the end—optional but luxurious.

Bold tip: If the soup tastes too sharp, a pinch of baking soda can neutralize acidity—use tiny amounts and taste as you go.

Variations to try — keep it interesting

• Roasted version: Roast fresh tomatoes and garlic, then proceed—this makes a true Roasted Tomato Soup flavor.
• Bisque style: For a silky High Protein Tomato Bisque, strain the puréed soup through a sieve for an ultra-smooth finish.
• Green boost: Stir in a handful of baby spinach before blending for added micronutrients.
• Legume-powered: Replace cottage cheese with pureed white beans for a dairy-free protein boost (texture will differ).
• Spicy kick: Add a dollop of harissa or sriracha when serving.

Pairing suggestions — turn soup into a balanced meal

This soup pairs well with protein and whole grains for balance. Try:

• Whole-grain toast topped with mashed avocado and smoked salmon.
• A turkey or chicken salad wrap for extra protein.
• A gooey grilled cheese on whole grain bread (classic, yes).
• Whole-grain crackers and a side of hummus.

Bold tip: Pair with something that adds fiber and protein—soup alone often leaves folks wanting more.

Make-ahead, storage, and reheating

• Refrigerate for up to 4 days in an airtight container.
• Freeze up to 4 months; thaw overnight in the fridge before reheating.
• Reheat gently on the stove, stirring to avoid scorching the cottage cheese. Microwave in short bursts, stirring between, to prevent hotspots.
• If frozen, defrost in fridge overnight for best texture and flavor.

Bold tip: Avoid high heat when reheating—slow and steady keeps that creamy texture intact.

FAQs — quick answers

Why this belongs in your weekly meal plan

This soup is practical, budget-friendly, and filling. It uses pantry staples (canned tomatoes) and a few fresh items. It’s flexible enough to meet Protein Soup Recipes needs, supports weight and fitness goals, and tastes homey. In short: it’s the cozy bowl that actually keeps you going.

Final thoughts — the lowdown

If you love the comfort of a Creamy Tomato Soup, the savor of a Tomato Bisque Soup, and the idea of a hot bowl that fills you up, this High Protein Tomato Soup with cottage cheese should be your next kitchen experiment. It pairs the nostalgic warmth of a classic with modern nutrition sensibilities. Try it solo or with a hearty sandwich—and enjoy a soup that finally does more than just taste good.

Bold takeaway: Use quality San Marzano tomatoes, cool the soup slightly before blending in cottage cheese, and reheat gently—those steps turn a good tomato soup into a great, protein-packed meal.

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