High Protein Tomato Soup! Only 110 Calories!🍅🍲🔥
High Protein Tomato Soup! Only 110 Calories!🍅🍲🔥 is a easy American recipe that serves 4. 50 calories per serving. Recipe by Legend's_Cooking on YouTube.
Prep: 15 min | Cook: 45 min | Total: 1 hr 15 min
Cost: $8.50 total, $2.13 per serving
Ingredients
- 900 g Roma Tomatoes (washed and quartered)
- 150 g Yellow Onion (peeled and diced)
- 150 g Red Bell Pepper (seeded and diced)
- 3 pieces Garlic Cloves (minced; optional for extra flavor)
- 1 tsp Fresh Thyme (leaves only)
- 2 tbsp Fresh Basil (chopped)
- 2 tbsp Olive Oil (extra‑virgin preferred)
- 1 tsp Salt (adjust to taste)
- ½ tsp Black Pepper (freshly ground)
- 960 ml Chicken Broth (low‑sodium)
- 30 g Tomato Paste (2 tbsp)
- 240 ml Milk 50 (High‑Protein Milk) (1 cup; can use regular skim milk if unavailable)
- 30 g Sour Cream (2 tbsp for garnish)
Instructions
Preheat Oven
Set the oven to 425°F (220°C) and let it preheat while you prepare the vegetables.
Time: PT10M
Temperature: 425°F
Prep Vegetables
Wash and quarter the tomatoes, dice the onion and red bell pepper, and mince the garlic cloves.
Time: PT10M
Season and Toss
In a mixing bowl, combine the tomatoes, onion, bell pepper, and garlic with olive oil, salt, black pepper, thyme, and basil. Toss until everything is evenly coated.
Time: PT2M
Roast Vegetables
Spread the seasoned vegetables in a single layer on the baking sheet. Roast for 20‑25 minutes, stirring once halfway through, until the tomatoes are caramelized and the edges of the peppers are slightly charred.
Time: PT25M
Temperature: 425°F
Simmer Soup Base
Transfer the roasted vegetables to a large pot. Add the chicken broth and tomato paste. Bring to a gentle simmer, stirring to dissolve the paste.
Time: PT10M
Add Milk
Stir in the Milk 50 (or skim milk). Reduce heat to low and heat through for about 5 minutes, making sure the soup does not boil.
Time: PT5M
Blend to Desired Consistency
Using an immersion blender, blend the soup directly in the pot until smooth, or transfer in batches to a countertop blender.
Time: PT5M
Finish and Serve
Taste and adjust seasoning with salt or pepper if needed. Ladle into bowls and garnish each serving with a teaspoon of sour cream.
Time: PT3M
Nutrition Facts
- Calories
- 50
- Protein
- 15g
- Carbohydrates
- 8g
- Fat
- 2g
- Fiber
- 3g
Dietary info: High Protein, High Fiber, Low Calorie, Gluten-Free
Allergens: Milk, Dairy, Chicken
Last updated: April 17, 2026








