Healthy Tomato Soup with Protein

4 Bowls274 cals

We’re back again and we’re back with our good friend cottage cheese. We’ve put it in our eggs, cheesecake, mac and cheese, and even protein bars with success! Today? We get even more adventurous and throw it into an absolutely delicious and creamy Healthy Tomato Soup with Protein. This recipe is super calorie friendly, great for volume eating, easy to make, and packed with awesome macros.

Start this one with a lined baking sheet. Add right onto it 5 ounces of baby or chopped up carrots, 1 chopped up onion, and a 28 ounce can of whole peeled tomatoes. Don’t dump the can directly onto the pan, individually remove the tomatoes and put the can off to the side.

Pour a tablespoon of olive oil over the top and mix everything around to coat it. Finish with a little salt and pepper.

Roasted Vegetables

Put your pan into the oven on 375F/190C for around 50 minutes or until they’re roasted. You can optionally flip them halfway through cooking to help them roast more evenly. I never do this for this recipe.

From here, find your choice powerful blender or food processor. As long as it can blend or process chopped up vegetables, you should be good to go.

Add into whatever you’re using the rest of your whole peeled tomatoes can, 3 cups of a low sodium bone broth, 4 teaspoons of minced garlic, 5 tablespoons of tomato paste, 1 1/2 teaspoons of oregano, 4 tablespoons of basil pesto, 1 cup of cottage cheese, a pinch of salt, 1/4 teaspoon of black pepper, and your roasted vegetables.

If you want less fat in the recipe you can use less basil pesto.

Blend or process all of those healthy tomato soup with protein ingredients up until smooth.

Cottage Cheese Soup

Remember that with most of our cottage cheese recipes, you can’t taste it AT ALL! The cottage cheese here is going to give you that creamy tomato soup feel all while adding a bunch of protein to the recipe.

Last, take out a saucepan, turn your burner on low, and pour your mix into it. Let that heat up thoroughly for around 15-20 minutes making sure to stir it as it heats up so that it heats up evenly.

There is your healthy tomato soup with cottage cheese! It’s pretty quick to prep and I usually get 4 servings with this. Don’t forget that you can scale this recipe below if you want more or less servings.

Now speaking of servings, let’s talk about the sponsor of this recipe, Zwilling. I love storing mine in their Fresh & Save containers which I’ve been using for around a year now and they’ve held up great. If you want to check this product out or any of the other various Zwilling products you’ve seen throughout this recipe today, you can do that here:

Protein pro tip! If you want more protein in it? Add some cooked chicken into the saucepan as you’re reheating it, rotisserie works great.

Healthy Tomato Soup with Protein Recipe

Healthy Tomato Soup with Protein

Experience the perfect blend of health and flavor with our creamy Healthy Tomato Soup with Protein! This delicious recipe is easy to make.
5 from 2 votes
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Prep Time: 55 minutes
Cook Time: 15 minutes
Total Time: 1 hour 10 minutes
Course: Appetizer, Main Course, Soup
Cuisine: American
Keyword: cottage cheese tomato soup, creamy tomato soup, healthy tomato soup, tomato soup
Servings: 4 Bowls
Calories: 274kcal
Cost: $3.20

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  • 5 Ounces Carrots - Chopped or Baby
  • 1 Onion - Chopped
  • 1 Can Whole Peeled Tomatoes - 28 Ounces
  • 1 Tablespoon Olive Oil
  • 3 Cups Bone Broth - Low/Reduced Sodium
  • 4 Teaspoons Minced Garlic
  • 5 Tablespoons Tomato Paste
  • 1 ½ Teaspoons Oregano
  • 4 Tablespoons Pesto - Basil
  • 1 Cup Cottage Cheese
  • Salt
  • Black Pepper


  • Chop up your Carrots and Onion
  • Add them onto a lined baking sheet
  • Remove your Whole Peeled Tomatoes from your can and also put them onto your baking sheet
  • Coat everything with some Olive Oil, Salt, and Pepper
  • Let those roast in the oven on 375F/190C for around 50 minutes/until they look roasted
  • In a blender or food processor add all of your ingredients including your roasted vegetables
  • Blend or process everything until smooth
  • Pour your mix into a saucepan over low heat and let that cook for 15-20 minutes. Make sure to keep it moving so everything heats up evenly!



Calories in Each Bowl (if you make 4 Bowls + Add 4 Ounces of Chicken to Each Bowl):
  • Calories: 274
  • Fat: 12g
  • Saturated Fat: 2g
  • Sodium: 626mg
  • Carbs: 23.5g (Net Carbs: 18.3g)
  • Fiber: 5.2g
  • Sugar: 12g
  • Protein: 18g
Calories in Each Bowl (if you make 4 Bowls):
  • Calories: 274
  • Fat: 12g
  • Saturated Fat: 2g
  • Sodium: 626mg
  • Carbs: 23.5g (Net Carbs: 18.3g)
  • Fiber: 5.2g
  • Sugar: 12g
  • Protein: 18g
Calories in the WHOLE recipe:
  • Calories: 1096
  • Fat: 48g
  • Saturated Fat: 8g
  • Sodium: 2504mg
  • Carbs: 94g (Net Carbs: 73g)
  • Fiber: 21g
  • Sugar: 48g
  • Protein: 72g


Calories: 274kcal | Carbohydrates: 23.5g | Protein: 18g | Fat: 12g | Saturated Fat: 2g | Sodium: 626mg | Fiber: 5.2g | Sugar: 12g

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