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High-Protein Cottage Cheese Tomato Soup

A rich, velvety, and comforting tomato soup that uses blended cottage cheese instead of heavy cream for a massive protein boost and a perfectly creamy texture. Perfect for meal prep.
Print Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Lunch, Main Course, Soup
Cuisine: American
Calories: 180
Ingredients Equipment Method Notes

Ingredients
  

Soup Base
  • 1 tablespoon olive oil or butter
  • 1 medium yellow onion finely diced
  • 3 cloves garlic minced
  • 28 ounces canned crushed tomatoes or whole peeled tomatoes, crushed by hand
  • 1 cup vegetable or chicken broth add more to reach desired consistency
The Secret Ingredient
  • 1 cup cottage cheese 4% milkfat recommended, room temperature
Seasonings & Garnish
  • 1/4 cup fresh basil chopped, plus more for garnish
  • 1/2 teaspoon kosher salt or to taste
  • 1/4 teaspoon black pepper freshly cracked
  • 1/4 cup shredded parmesan or mozzarella cheese for garnish

Equipment

  • Large Heavy-Bottomed Pot or Dutch Oven
  • High-speed blender or immersion blender
  • Meal prep containers (if prepping)

Method
 

  1. Heat olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and sauté for 7-10 minutes until soft and translucent.
  2. Add the minced garlic to the pot and sauté for 1 minute until fragrant. Do not brown.
  3. Pour in the crushed tomatoes and the broth. Stir to combine, bringing the mixture to a gentle boil.
  4. Reduce the heat to low, cover the pot, and let the soup simmer gently for 15 minutes to allow the flavors to meld.
  5. Remove the pot from the heat. Carefully transfer the hot soup to a high-speed blender (do not fill past halfway) or use an immersion blender directly in the pot.
  6. Add the cottage cheese to the soup. Blend on high for 1-2 minutes until completely smooth, creamy, and no curds remain.
  7. Return the soup to the pot if using a stand blender. Stir in the chopped fresh basil, salt, and black pepper. Taste and adjust seasonings as needed.
  8. Ladle into bowls and garnish with a generous sprinkle of shredded cheese and fresh basil leaves. Serve warm.

Notes

For Meal Prep: Allow the soup to cool completely before dividing it into airtight containers. Store in the fridge for up to 5 days. Reheat gently in the microwave or on the stovetop.