Name: High Protein Roasted Tomato Soup with Cottage Cheese (and Chicken!)
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Ingredients: 3 lbs. ripe plum or Roma tomatoes (cut in half lengthwise); 2 medium yellow onions (peeled and halved); 1 small head garlic (¼-inch trimmed off top to expose the cloves); 1 Tbsp Italian seasoning; sea salt and ground pepper (to taste); 3 Tbsps high-quality olive oil or unrefined avocado oil (divided); 1 lb. chicken breast; 1 Tbsp sweet paprika; 1 1/2 cups cottage cheese; 4 cups heated chicken bone broth; large handful fresh basil leaves; drizzle of extra virgin olive oil; grated parmesan; fresh basil; red pepper flakes

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High-protein roasted tomato soup in a red bowl with a handle that says soup enjoy on the side in white letters.

This High Protein Roasted Tomato Soup has got all the cozy, comforting flavors of classic tomato soup, but we’re sneaking in a secret: cottage cheese! That’s right, it blends right in to give you this incredibly creamy boost of high-quality protein, making this soup a complete meal that will actually keep you full and satisfied.

Creamy, orange colored high protein tomato soup in a bowl with red handles and topped with basil leaves and a drizzle of olive oil.

Why you’ll love this Tomato Soup with High Protein
How To Add Protein To Tomato Soup
Ingredients
Variations/ Adaptations
How to make High Protein Tomato Soup
Tips for the best results
Serving Suggestions for Cottage Cheese Tomato Soup
Useful Equipment for this Recipe
Leftover Storage and Reheat Instructions
Recipe FAQs
High Protein Roasted Tomato Soup with Cottage Cheese (and Chicken!) Recipe

Why you’ll love this Tomato Soup with High Protein

Comfort Food: You are going to love this soup. Seriously, I know we’re always looking for those recipes that feel like a big, warm hug of comfort after a stressful day, but also pack a serious nutritional punch, and this High-Protein Roasted Tomato & Chicken Soup is exactly that. It’s a delicious way to nourish your body and make sure you’re hitting those protein goals without trying too hard.

High Protein: Cottage cheese may be one secret high protein ingredient in this roasted tomato soup, but chicken is the other. It packs in even more nutrients and takes this soup to the next level for protein, keeping you full and satisfied longer.

Flavorful Ingredients: The magic of this protein tomato soup recipe really begins with roasting. We’re taking those beautiful, ripe tomatoes, onions, and garlic and letting the oven do all the heavy lifting. Roasting them at a high heat brings out their natural sweetness and deepens their flavor in a way that simmering on the stovetop just can’t touch.

One Pot Meal: Everything (all the veggies, the cottage cheese, and the chicken) goes into one dish. It’s the ultimate “toss it all in and forget about it” meal prep hack for a busy weeknight. Less time cooking, less time cleaning, and more time for you to put your feet up, which is exactly what I want for you!

Want more savory high protein recipes that use cottage cheese? Here are a few you can try; Cottage Cheese Flatbread Pizza, Viral Cottage Cheese Wrap, or Protein-Packed Cottage Cheese Stuffed Chicken.

How To Add Protein To Tomato Soup

We added a large amount of protein and nutrients into this tomato soup recipe by including chicken and cottage cheese into the mix. However, there are other ways to add more protein that you could consider. Adding ground beef would be a great way to increase protein in tomato soup, and also adding beans. If you love the flavor of tomatoes with your eggs, then I bet you could even add a poached egg to this soup to increase the protein.

I would love to know if you try any of these additions!

Let me know in the comments! 🩷Rachel

Ingredients

6 servings

The ingredients that make this High Protein Tomato Soup recipe both delicious and nutritious are the following:

3 lbs. ripe plum or Roma tomatoes, cut in half lengthwise
2 medium yellow onions, peeled and halved
1 small head garlic, ¼-inch trimmed off top to expose the cloves
1 Tbsp Italian seasoning
sea salt and ground pepper, to taste
3 Tbsps high-quality olive oil or unrefined avocado oil, divided
1 lb. chicken breast
1 Tbsp sweet paprika
1 1/2 cups cottage cheese
4 cups heated chicken bone broth
large handful fresh basil leaves

Optional garnishes:

drizzle of extra virgin olive oil
grated parmesan
fresh basil
red pepper flakes

See the recipe card for full information on all ingredients and instructions.

Variations/ Adaptations

Change the protein: Add beans, ground beef, greek yogurt, or even tofu for the same protein boost, but with the protein you love.

Spice it up: If you want an extra layer of warmth, a tiny pinch of cayenne pepper or red pepper flakes in the blender can give it a subtle kick without making it too spicy.

Substitute for Basil: If you don’t have basil, you could use oregano, mint, thyme, parsley, or rosemary in this recipe based on what you like.

Substitute for onion: If you don’t have an onion, you can substitute 2 shallots.

How to make High Protein Tomato Soup

Preheat oven to 400°F and set cottage cheese out on the counter to bring to room temperature.

Step 1. In a large baking dish add your halved tomatoes, onions, and the garlic head. Season with Italian seasoning, sea salt and pepper, and drizzle with the 2 tablespoons of oil. Toss everything to combine well.

Step 2. Season the chicken breasts with sweet paprika, sea salt and pepper, drizzle with

the remaining oil and using your hands rub spices into the chicken all over.

Step 3. Add the seasoned chicken breasts to the baking dish with the tomatoes, onion, and garlic.

Step 4. Roast in your preheated oven for about 35 minutes, or until the chicken is fully cooked though.

Step 5. Once finished roasting, carefully transfer everything from the dish (including all the juices from the bottom) to a blender.

Also, squeeze the garlic cloves from the skin and into the blender. Discard the skin, as shown in the video.

Step 6. Add in your hot bone broth, room-temp cottage cheese, and fresh basil leaves.

Step 7. Blend until completely smooth. Add additional broth or cottage cheese to reach your desired consistency.

Enjoy!

Rachel

Tips for the best results

Make sure you use a good quality olive oil (or unrefined avocado oil) for that rich flavor.
Don’t skip setting the cottage cheese out to come to room temperature, it helps it blend into that perfectly smooth, creamy texture we’re aiming for.
When you’re squeezing the roasted garlic out of its skin, that’s the moment you know you’re making something truly special. That roasted garlic is the key to the whole flavor profile!

I love a warm bowl of hearty soup during the colder months, don’t you? Here are a few great soup recipes you may love: Comforting Egg Roll Soup, Hearty 3 Bean Soup, Creamy Broccoli Soup

Serving Suggestions for Cottage Cheese Tomato Soup

Finally, let’s talk about making this soup work for you all week long. It’s fantastic on its own, but you can also use it as a base for other meals.

If you have any leftover soup, try using it as a sauce for any dish that calls for marinara sauce. It clings beautifully and adds that protein boost.
You can also use it to poach some eggs in the morning for a savory breakfast,
Or even freeze individual portions for those emergency “I need a healthy meal right now” moments or for meal prepping your busy week. Top it with some fresh basil, a drizzle of good olive oil, and maybe a sprinkle of Parmesan, and you’ve got a meal that tastes like you spent hours on it. You’re doing great!

Here are a few more dishes that pair well with this roasted tomato soup:

High protein roasted tomato soup garnished with basil leaves and a drizzle of olive oil in a red bowl with red handles.

Useful Equipment for this Recipe

Souper Cubes 1 Cup Silicone Freezer Tray with Lids, Perfect for Storing Broth, Leftovers, Rice, Sauce and More – 2-Pack

If you’re looking for a new baking dish for recipes like this, this one is beautiful & works great too!

You’ll need a high speed blender to blend this soup. My favorite is Blendtec, which I’ve used for almost 13 years now.

Leftover Storage and Reheat Instructions

Store any leftovers in the refrigerator for up to 5 days and in the freezer for up to 3 months. To reheat this chicken and cottage cheese tomato soup, I recommend using the microwave for single servings, or reheating it on the stove in a saucepan for larger portions.

A bowl of roasted tomato soup containing chicken and cottage cheese garnished with a roasted tomato and small basil leaf and sitting on a brown cutting board next to red tomatoes and fresh green basil.

Recipe FAQs

Is tomato soup a good source of protein?

Yes! This recipe is. Depending on the type/brand of bone broth and cottage cheese you’re using, this soup will contain somewhere around 30 grams of protein (or more) per serving. Traditional tomato soup is usually not a great source of protein however..00

Are there benefits to eating tomato soup?

Yes! The process of roasting ripe tomatoes significantly enhances the nutritional profile of the tomato, making it a potent source of antioxidants and essential micronutrients.

Can I make this tomato soup ahead of time?

Yes, this soup tastes even better the next day. Reheat on the stovetop or in the microwave, give it a good stir and enjoy.

How can I make this soup thicker or thinner in texture?

To thicken your soup you can add additional cottage cheese and/or less broth. For a thinner soup, add more broth.

How do I get rid of cottage cheese chunks?

First, make sure your cottage cheese is at room temperature, then be sure to blend your soup really well. I used a high-speed blender and it left my soup nice and creamy & chunk free 🙂

Do I need to peel the tomatoes?

You do not need to peel your tomatoes. Since they are blended in a blender they meld nicely right into the soup. You can remove the peels after roasting if you really want to, but we tried to keep this recipe as simple as possible.

Can I use canned tomatoes in this soup recipe?

Yes! I suggest 28 oz San Marzano Peeled Tomatoes.

What fat percentage of cottage cheese do you recommend?

I recommend using at least 2 percent milkfat cottage cheese. The higher the fat content, the creamier and richer your soup will be.

Are there any substitutions I can use for the cottage cheese?

Yes, to keep with our high-protein goals, you can use unsweetened Greek yogurt. If you don’t have that, any milk or cream will work great, but you’ll end up with less protein per serving.