Is tomato soup ok for weight loss?

Yes , especially this version. Standard tomato soup is low calorie but low satiety. This High Protein Tomato Soup increases satiety hormones (like GLP-1) and keeps you fuller for longer, preventing you from snacking later. It is a classic Volume Eating hack that allows you to eat a large bowl for relatively few calories.

What soup has the most protein?

Usually, bean or chicken soups take the crown. However, by adding cottage cheese, this Homemade tomato soup with cottage cheese rivals them with 20g+ per serving , which is unheard of for a vegetarian vegetable soup.

Which beans are highest in protein?

If you are making the High Protein Tomato Soup with Beans variation, use Cannellini (White Kidney Beans) or Chickpeas . They blend smoothly and add significant fiber. Black beans have protein but will turn your tomato soup a muddy brown color.

How to add more protein to tomato sauce?

You can use this exact same technique for pasta sauce! Blend cottage cheese into your marinara sauce, or for a meaty version, try my High Protein Turkey Bolognese .

Can I freeze cottage cheese soup?

It is best fresh. Dairy-based soups can separate and become grainy when frozen and thawed. I recommend storing it in the fridge for up to 4 days and reheating gently. If you must freeze it, blend it again after reheating to smooth out the texture.

Easy High Protein Tomato Soup with Cottage Cheese (20g!)

Description

This High Protein Tomato Soup is the ultimate comfort food hack. By blending cottage cheese with San Marzano tomatoes, you get a rich, creamy soup that packs 20g of protein per serving without any heavy cream.

Ingredients

Scale

2 cans (28 oz) Whole Peeled Tomatoes (San Marzano recommended)
1 cup Cottage Cheese (4% Milkfat, Full Fat)
1 cup Vegetable Broth
1 medium Yellow Onion (Chopped)
4 cloves Garlic (Minced)
2 tbsp Olive Oil
1/2 cup Fresh Basil Leaves
1/2 tsp Salt
1/4 tsp Black Pepper
1/4 tsp Red Pepper Flakes (Optional)

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Instructions

Sauté: Heat olive oil in a large pot over medium heat. Add the chopped onion and cook for 5-7 minutes until soft. Add minced garlic and red pepper flakes; cook for 1 minute until fragrant.
Simmer: Pour in the tomatoes (with juices) and vegetable broth. Bring to a boil, then reduce heat and simmer gently for 15 minutes.
Combine: Remove pot from heat. Carefully transfer the hot tomato mixture to a high-speed blender.
Blend: Add the cold cottage cheese and fresh basil to the blender. Blend on HIGH for 1-2 minutes until completely smooth and creamy orange.
Serve: Taste and add more salt/pepper if needed. Serve hot with grilled cheese or crusty bread.

Notes

Batch Blending: If your blender is small, blend in two batches to avoid overflow.
Roasting Option: For deeper flavor, roast fresh Roma tomatoes at 400°F for 30 mins instead of using canned.
Storage: Store in the fridge for 4 days. Reheat gently on the stove. Freezing is not recommended as dairy may separate.

Prep Time: 5 mins
Cook Time: 20 mins
Category: Dinner / Soup
Method: Stovetop
Cuisine: American

Nutrition

Serving Size: 1 Bowl (approx 1.5 cups)
Calories: 180 kcal
Sugar: 8 g
Sodium: 650 mg
Fat: 7 g
Saturated Fat: 2 g
Carbohydrates: 14 g
Fiber: 3 g
Protein: 20 g
Cholesterol: 10 mg