Bright, creamy, and satisfying, this High Protein Tomato Soup turns pantry staples into a bowl that tastes rich without heavy cream. The crushed tomatoes give bright tomato flavor, while cannellini beans, cottage cheese, and Greek yogurt add a silky texture and a serious protein boost. It’s smooth, slightly tangy, and lightly herbaceous from dried basil — a perfect quick weeknight meal or a hearty lunch. Ready in about 30 minutes, this soup pairs well with crusty bread or a simple green salad, and if you want another high-protein soup idea try the high-protein creamy taco soup for a different flavor profile.
Why You’ll Love This High Protein Tomato Soup
- High protein from beans, cottage cheese, and Greek yogurt boosts satiety and recovery.
- Silky, creamy texture without heavy cream — great for lighter meals.
- Uses pantry staples and a short cook time for easy weeknight cooking.
- Smooth and tangy tomato flavor that’s kid-friendly and adult-approved.
- Easy to make dairy-flexible: yogurt and cottage cheese give creaminess and can be swapped.
- One-pot cooking keeps cleanup simple.
- Mild herb notes work well with many toppings and sides.
- Freezable base (see storage) for quick lunches or dinners.
What Is High Protein Tomato Soup?
High Protein Tomato Soup is a creamy tomato soup enriched with cannellini beans, cottage cheese, and plain Greek yogurt to add both protein and body. It tastes like a classic tomato soup — bright tomato, a touch of sweetness, and savory depth — but feels creamier and more filling because of the beans and dairy. This version is cooked on the stove: sauté onion and garlic, simmer with crushed tomatoes and beans, then blend smooth and finish with cottage cheese and yogurt. The vibe is comforting and homey, ideal for a weeknight dinner, light lunch, or a cozy brunch side.
Ingredients for High Protein Tomato Soup
For the Base
- 2 tablespoons olive oil
- 1 medium onion, finely chopped (about 1 cup)
- 2 cloves garlic, minced
For the Soup
- 2 (14.5 oz) cans crushed tomatoes (28 oz total)
- 1 cup low-sodium vegetable broth (or chicken broth)
- 1 (15 oz) can cannellini beans, drained and rinsed
- 1 tablespoon tomato paste (optional)
- 1 teaspoon dried basil
- 1/2 teaspoon sugar (optional)
- Salt and black pepper to taste
For the Creaminess
- 1 cup low-fat cottage cheese
- 1/2 cup plain Greek yogurt (or plain yogurt)
To Serve
- Fresh basil or parsley, chopped (for serving)
- Cracked black pepper (for serving)
- Drizzle of olive oil (for serving)
Ingredient Notes (Substitutions, Healthy Swaps)
- Cannellini beans: Great for creaminess and protein. Swap with white navy beans or great northern beans if needed.
- Cottage cheese: Low-fat cottage cheese gives a creamy, tangy finish. For a dairy-free version, use a silken tofu (optional) but expect a slightly different texture.
- Greek yogurt: Adds tang and body. If you only have plain yogurt, that works — full-fat will be richer, nonfat will be lighter.
- Broth: Low-sodium vegetable broth keeps control of salt. Use chicken broth if you want a less vegetal base.
- Tomato paste (optional): Adds depth and a concentrated tomato boost. Skip it if you want a lighter flavor.
- Sugar (optional): A small pinch helps balance acidity if your tomatoes are very tangy. You can also use a splash of honey or maple syrup if preferred.
- Olive oil: Use a neutral oil if olive oil is unavailable, but olive oil adds flavor.
Step-by-Step Instructions
Step 1 – Sauté the aromatics
Heat 2 tablespoons olive oil in a medium pot over medium heat. Add the chopped onion and a pinch of salt. Cook, stirring occasionally, until the onion is soft and translucent, about 5–7 minutes. Add the minced garlic and cook 30–60 seconds until fragrant.
Visual cue: Onions should look soft and slightly glossy, not browned.
Step 2 – Add tomatoes, beans, and seasonings
Stir in the crushed tomatoes, 1 cup low-sodium broth, drained cannellini beans, 1 teaspoon dried basil, and the optional 1 tablespoon tomato paste. Add 1/2 teaspoon sugar if using. Bring the mix to a gentle simmer.
Pro cue: Break up any large bean clumps with your spoon so they blend evenly later.
Step 3 – Simmer to meld flavors
Let the soup simmer uncovered for 12–15 minutes, stirring occasionally. This cooks out raw tomato taste and blends the flavors. Season with salt and black pepper to taste.
Visual cue: The soup will thicken slightly and steam steadily, not boil hard.
Step 4 – Blend until smooth
Remove the pot from heat. Use an immersion blender to puree until smooth. Alternatively, carefully transfer the soup in batches to a countertop blender and blend until silky. Return the soup to low heat if needed.
Pro cue: If the soup seems too thick for your blender, add a splash of broth to loosen it before blending.
Step 5 – Finish with cottage cheese and yogurt
Off the heat, stir in 1 cup low-fat cottage cheese and 1/2 cup plain Greek yogurt. Warm the soup gently on low heat just until heated through — don’t boil. Blend again for a creamier, uniform texture if desired.
Visual cue: The soup should feel silky and pourable with no visible curds after blending.
Step 6 – Serve and garnish
Ladle into bowls. Top with chopped fresh basil or parsley, a crack of black pepper, and a light drizzle of olive oil. Serve with bread or a simple salad.
Pro cue: Taste and adjust seasoning last — a final pinch of salt or a squeeze of lemon can brighten the bowl.
Pro Tips for Success
- Use low-sodium canned tomatoes if possible to control salt and avoid over-salting at the end.
- Sauté onions slowly over medium heat for a sweeter, milder base — don’t rush with high heat.
- Rinse canned beans well to remove excess sodium and canned taste.
- Blend on low speed and pulse when using a countertop blender to avoid hot splatter.
- If using an immersion blender, hold the pot at a slight angle and keep the blade fully submerged at first.
- Warm the soup on low after adding dairy; avoid boiling to prevent a grainy texture.
- For extra smoothness, press blended soup through a fine mesh sieve (optional).
- Taste and adjust acidity at the end with a small pinch of sugar or a squeeze of lemon.
Flavor Variations
- Optional — Basil-Pesto Swirl: Stir in 1 tablespoon basil pesto per bowl for herbal lift.
- Optional — Smoky Tomato: Add 1/2 teaspoon smoked paprika during simmering for warmth.
- Optional — Spicy Kick: Add a pinch of red pepper flakes or a small diced jalapeño with the garlic.
- Optional — Roasted Red Pepper: Blend in 1/2 cup jarred roasted red peppers for a sweet, smoky note.
- Optional — Parmesan Finish: Stir in 1–2 tablespoons grated Parmesan when finishing (not dairy-free).
- Optional — Lemon & Herb: Finish with 1 teaspoon lemon zest and extra fresh herbs for brightness.
Serving Suggestions
- Serve with a thick slice of crusty bread for dipping.
- Pair with a simple mixed green salad and vinaigrette for a light dinner.
- Top with a spoonful of pesto or roasted chickpeas for texture.
- Add a grilled cheese sandwich on the side — classic and satisfying.
- For meal prep lunches, portion into bowls with a side of whole-grain crackers.
- Serve in small cups as an elegant starter for a family-style dinner.
Make-Ahead, Storage & Reheating
- Make-ahead: The soup base (through simmer step) can be made up to 3 days ahead. Keep cottage cheese and yogurt separate and add when reheating to preserve texture.
- Fridge storage: Store in an airtight container up to 4 days.
- Reheating: Reheat gently over low-medium heat, stirring often. Add dairy off heat and warm briefly; do not boil after adding cottage cheese and yogurt to avoid curdling.
- Texture changes: Beans will thicken the soup over time. If the soup thickens in the fridge, stir in a splash of broth or water while reheating.
Storage and Freezing Instructions
- Freezing: This soup can be frozen but dairy can separate after thawing. For best results, freeze the tomato-bean base (before adding cottage cheese and yogurt) in airtight freezer-safe containers for up to 3 months. Thaw in the fridge overnight, reheat gently, then stir in cottage cheese and yogurt before serving.
- If you freeze the finished soup with dairy, expect slight texture graininess after thawing; blend again and whisk or add a splash of broth to smooth it.
- Label containers with date and contents for easy rotation.
Nutrition Facts (Per Serving)
Calories | Protein | Carbs | Fat | Fiber | Sodium
268 | 16 g | 24 g | 9 g | 5 g | 650 mg
Estimates vary by brands and portions.
FAQ About High Protein Tomato Soup
Q: Why did my soup separate after reheating?
A: High-protein dairy can separate if boiled. Reheat gently on low and stir; if separation happens, blend briefly to recombine.
Q: How do I make the soup smoother?
A: Blend longer and strain through a fine mesh sieve. Add a little broth while blending for a silkier texture.
Q: Can I make this vegan?
A: Optionally replace cottage cheese and yogurt with blended silken tofu and use vegetable broth. Texture and flavor will change.
Q: Is this soup very spicy?
A: No — this base is mild. Add red pepper flakes or hot sauce if you want heat.
Q: What if my soup is too thick?
A: Add more low-sodium broth or water a little at a time while warming or blending until desired consistency.
Q: Can I use fresh tomatoes instead of canned?
A: Yes, use about 2–2.5 pounds ripe tomatoes, roughly chopped. Simmer longer until broken down and use tomato paste if needed for depth.
Notes
- Use a ladle to serve and wipe the rim for a clean presentation.
- For a silky garnish, swirl a small spoon of yogurt or cottage cheese mixed with a bit of broth on top.
- Toasted seeds or croutons add a nice crunch and contrast to the soup’s creaminess.
- Serve with a small spoonful of good olive oil to finish for mouthfeel and flavor.
- If using store-bought crusty bread, warm it briefly in the oven to keep the bowl hot longer.
Troubleshooting
Problem: Bland soup. Fix: Increase salt in small increments, or add a squeeze of lemon to brighten flavors.
Problem: Too acidic. Fix: Stir in 1/2 teaspoon sugar or a small pat of butter to round acidity.
Problem: Soup is too thin. Fix: Simmer longer uncovered to reduce, or add a small handful of cooked mashed beans and blend.
Problem: Soup too thick after chilling. Fix: Thin with broth or water while reheating.
Problem: Garlic burned and bitter. Fix: Start over with new garlic and reduce heat; add fresh tomatoes to balance bitterness.
Problem: Grainy texture after adding dairy. Fix: Blend well and warm gently; add a splash of broth and reblend.
Final Thoughts
This High Protein Tomato Soup is a simple, nourishing bowl that balances bright tomato flavor with creamy protein-rich additions. It’s fast, flexible, and friendly for weeknights or make-ahead meals — a reliable recipe to keep in your rotation. For a related take with cottage cheese, see this recipe: High Protein Tomato Soup with Cottage Cheese – Avocado Skillet.