Here is another delicious recipe you need to try if you are on a high protein diet. This high protein tomato soup with cottage cheese is one of my favorite soup recipes. It’s easy to make, great for dinner or an appetizer and also low in calories. If you haven’t tried tomato soup yet, you are gonna love this recipe.
For this tomato soup recipe, we are going to be roasting the veggies in the oven before blending. You can boil your vegetables instead but after testing both methods, I found that roasting adds extra flavor.
You may also be wondering if you taste the cottage cheese in soups, well, you don’t. The cottage cheese adds protein and extra creaminess to the soup and that’s about it.
High Protein Tomato Soup With Cottage Cheese Recipe
Ingredients for 8 servings | Total time: 1 hour 20 minutes
- 2 large onions (sliced in halves)
- 2 pounds of cherry tomatoes
- 2 pounds of large tomatoes (quartered)
- 2 large bell peppers (1 yellow, 1 red, deseeded and cubed)
- 8 garlic cloves (peeled)
- 3 cups of shredded chicken breast
- 1 cup of coconut milk (low-fat, unsweetened)
- 1 cup of cottage cheese (low-sodium)
- 1 cup of chicken broth (low sodium)
- 2 tablespoons of organic virgin olive oil
- 1 tablespoon of tomato paste
- 1 teaspoon of smoked paprika
- 1 teaspoon of dried oregano
- 1 teaspoon of salt
- 1/2 teaspoon of black pepper
- 1/4 teaspoon of red pepper flakes (optional)
- a handful of fresh basil
How To Make This High Protein Tomato Soup
Preheat your oven at 350 degrees. On a baking sheet layered with aluminum foil, spread out the tomatoes, onions, garlic, bell peppers and sprinkle with salt, black pepper, pepper flakes and olive oil. Place it in the oven and let it bake for 1 hour tossing mid-way.
Make sure not to let the liquids dry out when baking so it’s important to start checking on it around 50 minutes in. Once semi-charred on top, remove from the oven and transfer your veggies into a large Dutch oven.
Pour in the broth, dried oregano, tomato paste, basil leaves, cottage cheese, and let it simmer for 10 minutes.
Using an immersion blender, puree the veggies until smooth and creamy, add in the shredded chicken breast and let it simmer for 2-3 minutes. Stir in the coconut milk and cut off the heat.
Pour into bowls, swirl in a tablespoon of coconut milk and garnish with fresh basil leaves and serve with croutons or French toast. Enjoy!
High Protein Tomato Soup Nutrition Facts
Each serving of this high protein tomato soup has | 179 calories | 8.5g total fat | 4g saturated fat | 31mg cholesterol | 472mg sodium | 10,4g total carbs | 2.3g dietary fiber | 4.8g total sugars | 17g protein | 48mg calcium | 7% iron | 412mg potassium | These facts are based on a 2000-calorie diet.
How To Store This Protein-rich Tomato Soup
To store this tomato soup, let it cool completely and transfer it to an airtight container. Place it in the fridge for 2-3 days. You can warm it in the microwave or return it to your soup pot and let it simmer for 10 minutes before serving. You can also freeze this soup for up to 2 weeks and follow the steps above to serve.
Why You’ll Love This Tomato Soup
Easy To Make – this is probably one of the easiest soup recipes you will ever make. It’s a simple 3 step process that includes roasting your veggies, simmering and blending! It only takes an hour and 20 minutes to have this high protein tomato soup ready to serve.
Rich In Flavors – you’ll get a variety of flavors with this soup, roasting the veggies adds a caramelized flavor plus a natural sweetness that you wont get in other soups. The basil and coconut milk is like the cherry on top! Basil adds extra freshness and you’ll get some tropical aromas with the coconut milk.
Healthy – tomatoes are rich in a very powerful antioxidant called lycopene which has the potential of reducing chronic diseases. When cooked and combined with ingredients like olive oil, it increases the bioavailability of lycopene and is easily absorbed.
Tomatoes also contain a good amount of potassium which is great for muscle and nerve function along with healthy blood pressure. Another benefit of tomato soup is that it contains vitamin K which supports bones and blood clotting. You also get a good amount of vitamin A & C.
Low In Calories – yep! This high protein tomato soup has only 179 calories and 17g of protein per serving!
Want More Tomato Soup Recipes?
- Low Calorie Pumpkin Carrot Tomato Soup
- Creamy Low Calorie Roasted Tomato Soup
- Skinny Grilled Cheese And Tomato Soup
Conclusion
Make sure you try this protein-packed tomato soup recipe. It’s absolutely delicious and a healthy choice for your family. If you liked this recipe, please let me know in the comments below. You can find me on Pinterest and Facebook for more delicious low calorie recipe.
