Cozy Up With a Bowl of Pure Comfort

Hey there, friend! Come on in, grab an apron, and get ready to fill your kitchen with the most incredible, soul-warming aroma. Is there anything in the world that smells more like a hug than a pot of tomato soup simmering on the stove? It’s the scent of rainy afternoons, of chilly evenings, of coming home. It’s pure, unadulterated comfort in a bowl.

But what if I told you we could take this beloved classic and make it even better? I’m talking about a soup that’s luxuriously creamy, deeply flavorful, and so satisfying it can easily be the main event. The secret weapon? Cottage cheese. Wait, don’t scroll away! I promise you, this isn’t a weird diet food trick. Blending cottage cheese into our soup is my absolute favorite kitchen magic act. It completely disappears, leaving behind the most incredible, silky texture and a powerful protein punch that will keep you full and happy for hours. No heavy cream, no guilt—just a smarter, heartier, and downright delicious twist on the classic.

This high-protein tomato soup is my go-to for busy weeks, cozy lunches, and those nights when I need a meal that feels like a warm blanket. It’s made with simple pantry staples, comes together in under an hour, and is guaranteed to become a new favorite in your recipe rotation. Let’s make something wonderful together!

The Soup That Started It All

This recipe has a special place in my heart because it truly embodies my “messy apron” philosophy. It was born out of a classic “what-do-I-have-in-the-pantry?” kind of evening. I was craving that creamy tomato soup from my childhood—the one my mom would serve with giant, buttery grilled cheese sandwiches for dipping. But as an adult, I wanted a version that was as nourishing as it was comforting.

I had a giant tub of cottage cheese staring back at me from the fridge, destined for a boring lunch. In a moment of “what’s the worst that could happen?” inspiration, I decided to toss it into the soup pot after it had finished simmering. I grabbed my trusty immersion blender, gave it a whir, and held my breath for the first taste. Friends, it was a revelation. The tanginess of the tomatoes melded perfectly with the mild, creamy cottage cheese, creating a richness I usually only achieved with a cup of heavy cream. It was a happy accident that turned into a staple, a recipe that proves the best meals often come from a little creativity and a willingness to play with your food.

Gathering Your Flavor Makers

Here’s everything you’ll need to create this cozy masterpiece. I’ve included some of my favorite insights and swaps so you can make this soup your own!

2 tablespoons olive oil: This is our cooking fat and the first layer of flavor. A good extra virgin olive oil adds a lovely fruitiness, but any neutral oil like avocado or grapeseed will work perfectly.
2 onions, diced: I use yellow onions for their balanced sweetness. They form the savory foundation of our soup, melting down into something sweet and wonderful.
1 teaspoon kosher salt: Don’t be shy with salt early on! It helps to draw the moisture out of the onions, speeding up the cooking process and building a deep flavor base from the very beginning.
4 tablespoons minced garlic: Yes, that’s a lot of garlic, and it’s 100% intentional. It adds a pungent, aromatic kick that is essential for a robust soup. If you’re using fresh cloves, I’d say about 8-10 will get you there!
2 tablespoons tomato paste: This is our flavor bomb! Cooking it for a minute or two with the onions and garlic deepens its flavor, taking it from tinny and sharp to rich and sweet. It’s a non-negotiable step for a complex-tasting soup.
4 teaspoons dried basil: Dried herbs are fantastic here because they have time to rehydrate and infuse the entire pot with their flavor. If you only have fresh, stir in a handful of chopped basil at the very end.
2 tablespoons sugar: Before you gasp, hear me out! A little sugar is the secret to balancing the acidity of the tomatoes. It doesn’t make the soup sweet; it just makes it taste more… well, like a perfect tomato. You can also use a grated carrot for natural sweetness.
4 cans (28 oz each) whole peeled tomatoes: The star of the show! I highly recommend using the best quality whole tomatoes you can find. They are often packed at their peak and have a superior flavor to diced or crushed. The juice in the can is liquid gold—don’t you dare drain it!
6 cups low-sodium vegetable broth: Using low-sodium broth gives you complete control over the seasoning. You can always add more salt, but you can’t take it out! Chicken broth works great too if you’re not strictly vegetarian.
3 cups 2% cottage cheese: And here she is, the magic ingredient! The 2% milkfat gives us the creamiest result, but any fat percentage will work. I don’t recommend fat-free, as it can sometimes have a less pleasant texture. Chef’s Insight: Let your cottage cheese sit on the counter for 15-20 minutes to take the chill off before adding it to the hot soup. This helps it blend more smoothly and prevents any potential curdling.
Black pepper, to taste: Freshly cracked black pepper is a must for that little bit of spice and warmth.
Optional: ¼ teaspoon red pepper flakes: For my friends who like a little kick! This adds a subtle, warm heat in the background. You can always add more at the end if you want it spicier.

Let’s Get Cooking: Your Step-by-Step Guide

Ready to make some magic? Follow these steps, and you’ll have a perfect pot of soup in no time. I’ve packed this section with all my favorite chef hacks to set you up for success.

Build Your Flavor Foundation: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onions and that teaspoon of kosher salt. The salt is your friend here—it will help the onions sweat and become soft and translucent without browning. Give them a good stir and let them cook for 5-7 minutes, until they’re fragrant and have lost their sharp bite. Chef’s Tip: Don’t rush this step! Sweet, soft onions are the backbone of a great soup.
Wake Up the Aromatics: Now, stir in the minced garlic. The second that incredible smell hits your nose, you know you’re on the right track. Cook for just about 1 minute—we want it fragrant, not burnt! Then, add the tomato paste, dried basil, sugar, and red pepper flakes (if using). Stir everything together and let it cook for another 2 minutes. You’ll see the tomato paste darken slightly and start to coat the bottom of the pot. This is called “toasting” the paste, and it unlocks a world of deep, savory flavor.
Bring on the Tomatoes & Broth: It’s time for the main event! Carefully pour in all four cans of whole tomatoes with their juices and the vegetable broth. Now, for a little therapeutic kitchen fun: use your wooden spoon to break up the whole tomatoes right in the pot. They’re soft and will squish easily! Bring the whole glorious mixture to a lively simmer. Chef’s Hack: If you have an immersion blender, you can blend the soup a little right now for a smoother base, but it’s not necessary—we’re blending it all later!
The Simmering Spell: Once your soup is bubbling away, reduce the heat to maintain a gentle simmer. Let it cook, uncovered, for 25-30 minutes, giving it an occasional stir. This simmering time is crucial. It allows the flavors to meld, marry, and become the best versions of themselves. The soup will reduce slightly and thicken up beautifully.
The Magic Transformation: Turn off the heat! This is the most important step for our secret ingredient. Stir in the 3 cups of cottage cheese. Now, it’s blending time. If you’re using an immersion blender, carefully blend the soup right in the pot until it’s completely smooth and creamy. If you’re using a countertop blender, please work in batches and leave the lid’s vent open, covering it with a towel. Hot soup expands and can cause a blender explosion—safety first! Blend each batch until velvety smooth. Chef’s Note: The cottage cheese makes the soup so unbelievably creamy and rich. You won’t believe it’s not loaded with heavy cream!
The Final Touch: Taste your masterpiece! This is where you make it yours. Season with freshly cracked black pepper and more salt if it needs it. Give it one final stir, and you are done!

How to Serve This Cozy Creation

Ladle that beautiful, creamy soup into your favorite cozy bowls. The fun doesn’t stop there! To take it over the top, I love a drizzle of chili oil for a touch of heat and color, a few fresh basil leaves for a pop of freshness, and a generous shaving of parmesan cheese for a salty, umami finish. And let’s be real—this soup is BEGGING for a companion. A classic, crispy, ultra-cheesy grilled cheese sandwich for dipping is non-negotiable in my house. It’s a match made in heaven!

Make It Your Own: Fun Recipe Twists

This soup is a fantastic canvas for your creativity! Here are a few of my favorite ways to mix it up:

“Creamy” Roasted Red Pepper: Add 1-2 jars of drained roasted red peppers when you add the tomatoes. It adds a sweet, smoky dimension that’s absolutely divine.
Spicy Arrabbiata-Style: Kick up the heat! Double the red pepper flakes and add a pinch of cayenne. Finish with a swirl of garlic-infused olive oil.
Vegan Powerhouse: Swap the cottage cheese for a cup of raw cashews (soaked in hot water for 30 minutes, then drained) and use a vegan parmesan garnish. It becomes just as creamy and luxurious!
Herb Garden Delight: Swap the dried basil for 2 teaspoons of dried oregano and a teaspoon of dried thyme for a more rustic, Italian-inspired flavor profile.
Protein-Packed Pasta Sauce: Let the soup cool and thicken slightly, and you have an incredible, high-protein pasta sauce that will blow your mind.

Olivia’s Kitchen Notes & Stories

This recipe has evolved so much since that first “accidental” batch. I’ve learned that the quality of your canned tomatoes truly makes the biggest difference—it’s worth the extra dollar for the good stuff! I also used to be meticulous about seeding and chopping fresh tomatoes for this, but you know what? The canned version is consistently delicious, easier, and honestly, often tastes better out of season. It’s a win-win.

One of my favorite kitchen memories involves this soup. I was hosting a last-minute girls’ night and had a pot of this simmering. A friend walked in, took a deep breath, and said, “It smells like a fancy restaurant in here!” She was utterly shocked when I revealed the secret ingredient. She’s now a cottage cheese convert and makes this soup weekly for her family. That’s the joy of cooking—sharing those little “aha!” moments with the people you love.

Your Soup Questions, Answered!

I’ve gotten so many wonderful questions about this recipe over the years. Here are the most common ones to help you out!

Q: My soup turned out a bit grainy. What happened?
A: This can happen if the cottage cheese was very cold when added or if it wasn’t blended thoroughly enough. My top tips are to let the cottage cheese come to room temperature before adding it, and to blend the soup for a full 2-3 minutes until it’s completely, utterly smooth. A high-powered blender will give you the silkiest results, but an immersion blender works great too—just be patient and blend a little longer than you think you need to!

Q: Can I freeze this high-protein tomato soup?
A: You absolutely can! This soup freezes beautifully. Let it cool completely, then transfer it to airtight containers or freezer bags, leaving a little room for expansion. It will keep for up to 3 months. To reheat, thaw it overnight in the fridge and warm it gently on the stove, giving it a quick whisk or blend to bring back that creamy texture.

Q: I’m not a huge fan of the “lumps” in cottage cheese. Will I taste them?
A: I promise you, no! When blended properly, the cottage cheese completely disappears into the soup. All you’re left with is an incredibly rich, creamy texture and a major protein boost. If you’re nervous, a high-speed blender is your best bet for achieving a perfectly smooth, lump-free consistency.

Q: My soup is a little too acidic for my taste. How can I fix it?
A: No problem! This can depend on the brand of tomatoes you use. If it’s too tangy for you, simply stir in another teaspoon of sugar or a tablespoon of grated carrot and let it simmer for another 5 minutes. Taste and repeat until it’s perfectly balanced to your liking.

High Protein Tomato Soup : Creamy, Cozy, and Cottage Cheese-Powered

Author: OliviaBennett

Print Recipe

Description

This isn’t your ordinary tomato soup—it’s luxuriously creamy without heavy cream and loaded with protein thanks to cottage cheese. It’s cozy, nourishing, and perfect for rainy afternoons, weeknight dinners, or pairing with a cheesy grilled sandwich. The cottage cheese blends seamlessly, leaving a velvety smooth texture and a subtle richness that will have everyone coming back for seconds.

Ingredients

Scale

For the Soup:

2 tbsp olive oil
2 onions, diced (yellow onions preferred)
1 tsp kosher salt
4 tbsp minced garlic (≈8–10 cloves)
2 tbsp tomato paste
4 tsp dried basil (or 1 handful fresh, added at the end)
2 tbsp sugar (or 1 grated carrot for natural sweetness)
4 cans (28 oz each) whole peeled tomatoes, with juice
6 cups low-sodium vegetable broth (or chicken broth)
3 cups 2% cottage cheese, room temperature
Black pepper, to taste
Optional: ¼ tsp red pepper flakes

Instructions

Cook the Onions:
Heat olive oil in a large pot over medium heat. Add onions and salt. Cook 5–7 minutes until soft and translucent, stirring occasionally.
Add Garlic & Tomato Paste:
Stir in garlic and cook 1 minute. Add tomato paste, basil, sugar, and red pepper flakes (if using). Cook 2 minutes, letting the paste darken slightly.
Add Tomatoes & Broth:
Pour in tomatoes with juice and vegetable broth. Break up tomatoes with a spoon. Bring to a simmer.
Simmer:
Reduce heat and let the soup simmer, uncovered, 25–30 minutes. Stir occasionally.
Blend with Cottage Cheese:
Remove from heat. Stir in cottage cheese. Use an immersion blender (or countertop blender in batches) to blend until completely smooth and creamy.
Season to Taste:
Adjust salt and pepper. Add more red pepper flakes if desired.

Notes

Let cottage cheese come to room temperature before blending to avoid graininess.
Blend for 2–3 minutes for silky smooth results.
Freeze cooled soup up to 3 months; thaw overnight and reheat gently.
Adjust sweetness with sugar or carrot if the soup is too acidic.

Nutrition

Calories: 180cal Per Serving
Carbohydrates: 18g
Fiber: 7g
Protein: 15g

Nourishment in Every Bowl

This information is per serving (based on approximately 10 servings). Remember, this is an estimate and can vary based on your specific ingredients.

Calories: ~180
Protein: 15g
Carbohydrates: 18g
Fat: 7g
Fiber: 3g
Sugar: 11g

Prep Time: 10 minutes | Cook Time: 30 minutes | Total Time: 40 minutes | Yields: 10 servings

Final Thoughts: A Bowl Full of Goodness

And there you have it—a pot of soup that’s as nourishing as it is comforting, proving that a little kitchen curiosity can lead to something truly magical. This high-protein tomato soup is more than just a recipe; it’s a warm hug on a chilly day, a smart solution for a busy week, and a delicious secret you’ll be excited to share.

So, the next time that craving for pure, uncomplicated comfort hits, you know exactly what to do. Whip up a batch, grab a grilled cheese, and cozy up with a bowl of your own making. Here’s to many warm, delicious, and wonderfully satisfying meals ahead.