High Protein Tomato Soup

Last updated on: March 12, 2026

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Everywhere I looked on TikTok, someone was blending tinned tomatoes with cottage cheese and calling it “high-protein tomato soup.”

Sorry, but that sounds… mingin’.

You can’t just chuck cold tinned tomatoes in a blender and expect Gordon Ramsay-level soup.

So I did what any self-respecting soup snob would do — I roasted mine. Properly. With garlic, peppers, and a drizzle of olive oil that makes your kitchen smell like an Italian grandma’s holiday home.

Once roasted, those humble tomatoes get sweet, rich, and just a little bit smug. Blend them up with cottage cheese, pesto, and herbs, and you’ve got yourself a velvety, high-protein tomato soup that tastes like effort — even though it only takes 35 minutes.

Perfect for gym days, lazy Sundays, or any evening when you want comfort without a carb coma.

What is High Protein Tomato Soup?

High protein tomato soup is a heart-warming twist on the classic tomato soup, boosted with extra protein from cottage cheese. Instead of relying on cream, butter, or milk, it uses low-fat cottage cheese to make it rich and creamy — without the guilt. It’s a great way to sneak in more protein while still feeling like you’re having a proper meal. Think of it as your favourite comfort soup, gone to the gym and come back looking fitter than ever.

Key Ingredients

Tomatoes. The stars of the show. Roasted until caramelised and juicy, they bring that deep, sweet flavour that no tin can compete with.

Pepper. Adds a bit of body and a whisper of sweetness that balances the acidity of the tomatoes. Any colour works, though red looks the most photogenic.

Garlic. Because everything tastes better with garlic — except maybe toothpaste.

Olive Oil. Just a teaspoon, enough to give everything a glossy roast and a touch of Mediterranean flair.

Cottage Cheese. The secret muscle-building ingredient. It makes the soup creamy and high in protein without adding unnecessary fat.

Mixed Herbs. A little herb magic to tie it all together — because you’re classy like that.

Red Pesto. Adds depth, umami, and a hint of “wow, did you make this yourself?”

Chicken Stock. The base that brings everything together. You can use veggie stock if you prefer a meat-free moment.

Sugar and Salt. Just enough to balance out the flavours, not enough to ruin your macros.

Fresh Basil. The finishing touch — because we eat with our eyes too.

High Protein Tomato Soup

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5 from 4 reviews

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• Total Time: 35 mins
• Yield: 2 1x

Ingredients

Units MUS Scale 1x2x3x

• 400g tomatoes, quartered
• 1 pepper (any colour) cut into large chunks
• 2 garlic cloves
• 1 tsp olive oil
• 150g 0% fat cottage cheese
• 1 tsp mixed herbs
• 1/2 chicken stock cube mixed with 100 ml water
• 1 tbsp reduced fat red pesto
• 1/2 tsp sugar
• 1/3 tsp salt
• Handful of fresh basil leaves

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Instructions

Preheat your oven to 200 °C.

Add the tomatoes, pepper and garlic to a baking tray. Drizzle over the oil and mix through. Place into the oven for around 30 minutes.

Remove from the oven and add to a blender along with all of the other ingredients. Blitz until smooth. Pour into a saucepan and warm for a few minutes until piping hot.

Serve.

• Author: Scott Baptie
• Prep Time: 5 mins
• Cook Time: 30 mins
• Category: Soup
• Method: Stove

Nutrition

• Serving Size: 1
• Calories: 175
• Fat: 7g
• Carbohydrates: 17g
• Protein: 11g

Recipe Video

Keeping High Protein Tomato Soup Fresh For Later

To Store

Let your high protein tomato soup cool completely, then pour it into an airtight container. Pop it in the fridge, and it’ll stay fresh for up to 3 days.

To Reheat

Pour into a saucepan and warm gently over medium heat until steaming hot. If it’s thickened up a bit, add a splash of water or stock to loosen it.

To Freeze

This soup freezes like a champ. Ladle portions into freezer-safe tubs or bags, label them (trust me, you’ll forget what’s what later), and freeze for up to 3 months. Defrost in the fridge overnight before reheating.

FAQ

Can I use tinned tomatoes for high protein tomato soup?

You can, but you’ll miss out on that rich roasted flavour. If you must, use good-quality tinned ones and simmer longer to deepen the taste.

Can I make high protein tomato soup vegan?

Absolutely. Swap the cottage cheese for silken tofu or a dairy-free protein alternative, and use vegetable stock instead of chicken.

Is high protein tomato soup good for meal prep?

It’s perfect for meal prep. It stores, reheats, and freezes beautifully, making it ideal for busy weeks when you can’t face another sad salad.

Can I use a hand blender instead of a jug blender?

Yes — but be careful of splashes. Unless you fancy redecorating your kitchen in tomato chic.

What can I serve with high protein tomato soup?

A slice of sourdough, a sprinkle of parmesan, or even a cheeky grilled cheese on the side if you’re feeling wild.

If you liked this High Protein Tomato Soup, try these:

Turkish Lentil Soup. If your taste buds are feeling adventurous, this Turkish Lentil Soup is your ticket to a flavour-packed getaway. Warming spices, hearty lentils, and a touch of zing make it feel both comforting and exotic. It’s like a hug from Istanbul — and it’s full of plant-based protein too.

Curried Parsnip Soup. This curried parsnip soup is thick, cosy and quietly packing a protein punch thanks to added chicken. Gently spiced, naturally sweet from parsnips and finished with a splash of milk, it’s the kind of high-protein soup that actually keeps you full.

Sweet Potato & Chorizo Soup. Looking for something smoky and bold? This Sweet Potato & Chorizo Soup brings the heat — literally. The sweetness of the potato meets the spicy kick of chorizo for a bowl that’s hearty, fiery, and dangerously addictive. One spoonful and you’ll understand why soup deserves main-meal status.

Carrot And Coriander Soup. My high-protein carrot and coriander soup takes the classic British favourite and gives it a serious upgrade. Sweet roasted carrots, fragrant coriander, and tender shredded chicken combine to create a creamy, comforting bowl that’s packed with flavour and protein — perfect for lunch, meal prep, or a light but satisfying dinner.

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Loved the recipe? Got your own little tweaks and twists? I am all ears! Feel free to drop a comment below and share your cooking experiences with me.