This High-Protein Tomato Soup with cottage cheese is creamy, refreshing, slightly tangy, and made with roasted tomatoes, bell pepper, garlic, fresh basil, and cottage cheese. It’s smooth and cozy like classic tomato soup, but more filling thanks to the extra protein.
I love creamy soups and could honestly eat them all year round. This tomato one feels especially fresh because the tomatoes are roasted first, then blended until smooth with cottage cheese and basil.
I’ve been making more high-protein soups lately, like my High-Protein Broccoli Soup, because I love it when a simple soup feels like a real meal. Tomato soup is usually light, but the cottage cheese makes this one creamy, satisfying, and packed with about 25g of protein per serving.
It’s delicious on its own, but it pairs perfectly with a sandwich, grilled cheese, keto bread, crackers, or a simple side salad. If you love creamy soups, you may also enjoy my Roasted Red Pepper Soup or Super Creamy Cauliflower Soup.
Why You’ll Love This High-Protein Tomato Soup
- High in protein – Each serving has about 25g of protein when made with cottage cheese and divided into 2 servings.
- Creamy without heavy cream – The cottage cheese blends right into the soup, making it smooth, creamy, and more filling.
- Easy to make – Just roast the vegetables, blend everything together, and the soup is ready to serve.
- Great way to use ripe tomatoes – I love making this soup when I have fresh tomatoes from the garden that need to be used.
- Kid-friendly – It’s mild, creamy, and cozy. My kids ask for seconds, and they don’t even notice the cottage cheese.
- Reheats well – It’s perfect for meal prep or lunch the next day. Just warm it gently and stir until smooth.
- Fresh and flavorful – Roasting the tomatoes, onion, garlic, and bell pepper gives the soup a rich, homemade flavor.
Ingredients You’ll Need
- Tomatoes – Fresh, ripe tomatoes make the best soup. I love using tomatoes from my garden when I have them because they’re naturally sweeter and more flavorful. If your tomatoes are not very sweet, the soup may taste a little more acidic, so the small amount of sugar helps balance everything.
- Bell Pepper – I use one medium bell pepper to add sweetness and more flavor to the soup. Any color works, but red, yellow, or orange peppers will make the soup taste slightly sweeter. You can also use a roasted bell pepper if you already have one.
- Garlic – Roasting the garlic makes it softer and less sharp. It blends into the soup and gives it that homemade flavor without being too strong.
- Onion – A small onion adds natural sweetness and depth. Once roasted, it helps make the tomato flavor richer and less flat.
- Olive Oil – You only need a little to help the vegetables roast and caramelize. It also adds a nice flavor without making the soup heavy.
- Cottage Cheese – This is what makes the soup creamy and higher in protein. I prefer full-fat cottage cheese because it blends better and gives the soup the smoothest texture. You can use low-fat cottage cheese too, but the soup may be a little less creamy.
- Italian Seasoning – A simple mix of dried herbs that works so well with tomatoes. It adds flavor without needing a long list of spices.
- Chicken Broth or Bone Broth – Chicken broth keeps the soup savory and helps it blend smoothly. If you want even more protein, use bone broth instead.
- Sugar – This is optional, but I like adding a small amount when the tomatoes taste too acidic. It doesn’t make the soup sweet, it just balances the tomato flavor.
- Salt – Start with a little, then adjust at the end. Cottage cheese and broth can both be salty, so it’s better to taste after blending.
- Fresh Basil – Basil makes the soup taste fresh and bright. I like adding it right before blending so it keeps that fresh flavor.
How To Make High-Protein Tomato Soup
This cottage cheese tomato soup is very simple to make, but a few small details make a big difference in the final texture and flavor.
Roast the Vegetables
Start by preheating the oven to 400°F / 200°C. Quarter the tomatoes, roughly chop the onion, peel the garlic cloves, and cut the bell pepper into large chunks.
Add everything to a baking tray, then sprinkle with salt and Italian seasoning. Drizzle with a little olive oil and toss well so the vegetables are evenly coated.
Roast for about 30 minutes, or until the tomatoes are juicy, soft, and slightly caramelized around the edges. This step gives the soup so much more flavor than just simmering the tomatoes on the stove.
Can I Use the Air Fryer?
Yes, you can roast the vegetables in the air fryer if you don’t want to turn on the oven.
Add the tomatoes, onion, garlic, and bell pepper to the air fryer basket or tray and cook at 375°F / 190°C for 15 to 20 minutes, shaking once or twice, until the vegetables are soft and lightly browned.
Depending on your air fryer size, you may need to cook them in batches so the vegetables roast instead of steaming.
Blend Until Really Smooth
Transfer the roasted vegetables to a blender. Add the cottage cheese, broth, fresh basil, and a little sugar if your tomatoes taste too acidic.
Blend for 2 to 3 minutes, or longer if needed, until the soup is completely smooth and creamy. Cottage cheese can take longer to blend than you might expect. In my Ninja blender, it took about 3 minutes to get that silky texture with no grainy bits.
If the soup looks a little grainy, keep blending. It usually just needs more time.
Be Careful When Blending Hot Soup
If the vegetables are still very hot, let them cool for a few minutes before blending. Hot liquid expands in the blender, so don’t fill it too high.
Vent the blender lid slightly and cover it with a clean kitchen towel while blending. You can also blend in batches if needed.
Adjust the Texture
After blending, taste the soup and adjust the salt if needed. If you want it thinner, add a little more broth and blend again.
If you want it thicker and creamier, use a little less broth or add a bit more cottage cheese.
Serve Warm
Pour the soup into bowls and serve warm with fresh basil, black pepper, red pepper flakes, grated parmesan, or a drizzle of olive oil.
It’s also so good with a grilled cheese, keto bread, crackers, or a simple side salad.
My Best Tips
- Use ripe tomatoes – The better the tomatoes taste, the better the soup will be.
- Roast the vegetables well – You want the tomatoes soft and juicy, with a little caramelization around the edges.
- Blend longer than you think – Cottage cheese needs time to become completely smooth. In my Ninja blender, it took about 3 minutes to get that creamy tomato soup texture with no grainy bits.
- Use full-fat cottage cheese – It gives the soup the creamiest texture.
- Use bone broth for more protein – Chicken broth works well, but bone broth adds even more protein.
- Adjust the thickness – Add more broth if you prefer a thinner soup.
- Taste before adding more salt – Cottage cheese and broth can both be salty, so adjust at the end.
Storage and Reheating
Store leftover soup in an airtight container in the refrigerator for up to 4 days.
Reheat it gently on the stove over low heat, stirring often, until warm. You can also reheat it in the microwave in short intervals, stirring between each one.
Try not to boil the soup after adding the cottage cheese because the texture can change and become less creamy. If the soup thickens in the fridge, add a splash of broth or water while reheating and stir until smooth again.
I prefer this soup fresh or refrigerated, but you can freeze it if needed. Let the soup cool completely, then transfer it to a freezer-safe container and freeze for up to 2 months. The texture may be a little less smooth after freezing, so blend it again after reheating if needed.
High-Protein Tomato Soup FAQs
Does this soup taste like cottage cheese?
No. Once the cottage cheese is blended with the roasted tomatoes, basil, garlic, and broth, you don’t really taste it. It just makes the soup creamy and adds protein.
Can I use low-fat cottage cheese?
Yes, but full-fat cottage cheese gives the creamiest texture. Low-fat cottage cheese may make the soup slightly less rich.
Can I use canned tomatoes?
Yes. Fresh roasted tomatoes give the best flavor, but canned whole tomatoes or crushed tomatoes can work too. If using canned tomatoes, simmer everything together before blending.
Can I make it without a blender?
A high-speed blender gives the smoothest texture. An immersion blender can work, but the soup may not be quite as creamy, especially because of the cottage cheese.
How do I make it higher in protein?
Use bone broth instead of regular chicken broth, or add a little more cottage cheese before blending.
Why is my soup grainy?
It probably wasn’t blended long enough. Blend for at least 2 to 3 minutes, or until completely smooth and creamy.
More Soup Recipes
If you love this high-protein tomato soup, here are a few more cozy soups to try next:
- Best Creamy Asparagus Soup – fresh, smooth, and perfect when you want something light but still creamy.
- Creamy Tuscan Chicken Soup – hearty, cozy, and full of flavor.
- Cheeseburger Soup – filling, low-carb, and loaded with classic cheeseburger flavor.
- Chicken Pot Pie Soup – creamy, comforting, and perfect for a cozy dinner.
- Cream of Mushroom Soup – simple, creamy, and great as a side or light meal.
- One-Pot Zuppa Toscana – rich, hearty, and always a favorite.
High-Protein Tomato Soup with Cottage Cheese
Description
Ingredients
- 5 tomatoes large, quartered, about 5 cups / 31 oz
- 1 bell pepper medium, cut into large chunks, any color, about 5 oz, or 1 roasted bell pepper
- 3 garlic cloves peeled
- 1 onion small, roughly chopped
- 1 tsp olive oil
- 1 1/2 cups cottage cheese full-fat
- 1 tsp Italian seasoning
- 1 cup chicken broth or bone broth
- 1/2 tsp sugar optional, to balance acidity
- 1/3 tsp salt or to taste
- Handful of fresh basil leaves
Instructions
- Preheat the oven to 400°F / 200°C.
- Quarter the tomatoes, roughly chop the onion, peel the garlic cloves, and cut the bell pepper into large chunks if using a raw pepper. If using a roasted bell pepper, set it aside and add it later.
- Add the tomatoes, onion, garlic, and raw bell pepper to a baking tray. Sprinkle with salt and Italian seasoning, drizzle with olive oil, and toss until evenly coated.
- Roast for 30 minutes, or until the vegetables are soft, juicy, and lightly caramelized around the edges.
- Transfer the roasted vegetables to a blender. If using a roasted bell pepper, add it now. Add the cottage cheese, chicken broth or bone broth, sugar (if using), and fresh basil.
- Blend for 2 to 3 minutes, or until the soup is completely smooth and creamy. If the soup is very hot, vent the blender lid slightly and cover it with a clean kitchen towel while blending.
- Taste and adjust the salt if needed. If you want a thinner soup, add a little more broth and blend again.
- Serve warm with extra basil, red pepper flakes, black pepper, a drizzle of olive oil, grated parmesan, or your favorite toppings.
Video
Notes
- Blend until completely smooth – Cottage cheese can take longer to blend than expected. In my Ninja blender, it took about 3 minutes to get a creamy texture with no grainy bits.
- Be careful when blending hot soup – Hot liquid expands in the blender. Let the roasted vegetables cool for a few minutes, don’t fill the blender too high, vent the lid slightly, and cover it with a clean kitchen towel.
- Adjust the flavor at the end – Tomatoes can vary in sweetness and acidity, so taste after blending and add more salt or a little sugar if needed.
- Reheat gently – Try not to boil the soup after adding cottage cheese because the texture can change. Warm it over low heat and stir until smooth.
Nutrition information is shared to make meal planning easier. Values are estimates and can vary depending on the ingredients, brands, and serving sizes used. Learn more in my nutrition policy.
