Creamy High Protein Tomato Basil Soup
CREAMY HIGH PROTEIN TOMATO BASIL SOUP 🍅 is a easy Italian recipe that serves 4. 180 calories per serving. Recipe by SHREDHAPPENS on YouTube.
Prep: 15 min | Cook: 45 min | Total: 1 hr 15 min
Cost: $9.97 total, $2.49 per serving
Ingredients
- 2 lb Tomatoes (fresh, ripe, halved)
- 1 large Yellow Onion (peeled, quartered)
- 1 medium Red Bell Pepper (seeded, quartered)
- 6 cloves Garlic (peeled, smashed)
- 2 Tbsp Olive Oil (extra virgin)
- 1 tsp Salt (kosher or sea salt)
- 0.5 tsp Black Pepper (freshly ground)
- 1 tsp Dried Oregano (optional)
- 0.5 tsp Dried Thyme (optional)
- 4 cups Bone Broth (chicken or beef, low‑sodium)
- 1 cup Cottage Cheese (plain, full‑fat)
- 0.5 cup Fresh Basil Leaves (packed, washed, stems removed)
- 0.25 tsp Red Pepper Flakes (optional, for heat)
Instructions
Prep Vegetables
Wash the tomatoes, onion, and bell pepper. Halve the tomatoes, quarter the onion and bell pepper, and smash the garlic cloves.
Time: PT10M
Roast Vegetables
Preheat the oven to 425°F. Toss the prepared vegetables with olive oil, salt, pepper, oregano, and thyme. Spread them in a single layer in the roasting pan and roast for 30 minutes, stirring once halfway through, until caramelized and slightly charred.
Time: PT30M
Temperature: 425°F
Blend Soup Base
Transfer the roasted vegetables to a blender. Add the bone broth and cottage cheese. Blend on high until completely smooth, adding extra broth a tablespoon at a time if needed to reach a pourable consistency.
Time: PT5M
Simmer and Finish
Pour the blended mixture into a pot. Heat over medium heat until it just begins to simmer (do not boil). Stir in the fresh basil and cook for 5‑7 minutes, allowing the basil to infuse.
Time: PT7M
Serve
Ladle the soup into bowls, garnish with a few extra basil leaves or a drizzle of olive oil if desired, and serve hot.
Time: PT3M
Nutrition Facts
- Calories
- 180
- Protein
- 20 g
- Carbohydrates
- 15 g
- Fat
- 10 g
- Fiber
- 4 g
Dietary info: High Protein, Gluten-Free, Keto-Friendly
Allergens: Dairy
Ingredient Substitutions
- Instead of Tomatoes: Canned crushed tomatoes
- Instead of Yellow Onion: White onion
- Instead of Red Bell Pepper: Yellow bell pepper
- Instead of Garlic: Garlic powder (1 tsp)
- Instead of Olive Oil: Avocado oil
- Instead of Salt: Table salt
- Instead of Black Pepper: White pepper
- Instead of Dried Oregano: Italian seasoning
- Instead of Dried Thyme: Fresh thyme (1 tsp)
- Instead of Bone Broth: Vegetable broth
- Instead of Cottage Cheese: Greek yogurt (1 cup)
- Instead of Fresh Basil Leaves: Dried basil (1 tsp)
- Instead of Red Pepper Flakes: Cayenne pepper (a pinch)
Equipment Needed
- Oven‑Safe Roasting Pan
- Chef's Knife
- Cutting Board
- Blender
- Stovetop Pot
- Ladle (optional)
- Measuring Cups
- Measuring Spoons
- Spatula or Wooden Spoon
Critical Steps — Do Not Skip
- Roasting the vegetables until caramelized for deep flavor.
- Blending the hot vegetables with cottage cheese without overheating.
- Simmering (not boiling) the soup after blending to keep it creamy.
Chef Tips from the Video
- For an extra smoky note, add a pinch of smoked paprika with the herbs before roasting.
- Use a high‑speed immersion blender directly in the pot to reduce cleanup.
- A splash of heavy cream at the end can make the soup even richer, but it will add extra calories.
Troubleshooting
Soup is too thick.
Add additional bone broth or water a quarter cup at a time, stirring until desired consistency is reached.
Soup has a grainy texture.
Blend the soup longer or pass it through a fine‑mesh sieve after blending to achieve a smoother mouthfeel.
Storage
Refrigerator: Store in an airtight container for up to 4 days.
Freezer: Freeze in portion‑size bags for up to 2 months; thaw in fridge before reheating.
Room temperature: Do not store at room temperature for longer than 2 hours.
Make-Ahead Tips
- Roast the vegetables up to two days ahead and store them in the fridge.
- Prepare bone broth in bulk and freeze in portions.
- Reheat the soup gently over low‑medium heat; avoid high heat.
Frequently Asked Questions
What is the cultural significance and history of creamy tomato basil soup in Italian cuisine?
Tomato‑basil soup, known as "zuppa di pomodoro al basilico," has roots in rustic Italian peasant cooking where ripe summer tomatoes were simmered with herbs to create a nourishing, inexpensive meal. The modern creamy version often incorporates dairy like cheese or cream to add richness, reflecting Italy’s love of balancing acidity with smooth textures.
What are the traditional regional variations of tomato basil soup in Italy?
In Southern Italy, the soup is typically pureed with extra‑virgin olive oil and served with a drizzle of extra oil. In the North, especially Lombardy, cooks may add a splash of milk or cream and sometimes incorporate local cheeses such as Parmigiano‑Reggiano for added depth.
How is tomato basil soup traditionally served in Italian households?
It is often served hot as a first course (primo) with a side of crusty bread or focaccia. A garnish of fresh basil leaves, a drizzle of olive oil, and a sprinkle of grated cheese are common finishing touches.
During which Italian celebrations or occasions is tomato basil soup commonly enjoyed?
While not tied to a specific holiday, tomato‑basil soup is a staple during the summer harvest festivals (sagre) when fresh tomatoes are abundant, and it also appears on family tables during casual weekend lunches.
How does high‑protein creamy tomato basil soup fit into the broader Italian cuisine tradition?
Italian cuisine values simple, high‑quality ingredients. By adding bone broth and cottage cheese, this recipe boosts protein while staying true to the Italian principle of using nutrient‑dense, flavor‑focused components.
What are the authentic traditional ingredients for tomato basil soup versus acceptable substitutes?
Authentic ingredients include ripe tomatoes, fresh basil, extra‑virgin olive oil, and a light broth. Acceptable substitutes are canned crushed tomatoes for out‑of‑season produce, vegetable broth for a vegetarian version, and Greek yogurt instead of cottage cheese for a tangier texture.
What other Italian dishes pair well with high‑protein creamy tomato basil soup?
Pair it with a simple arugula salad dressed with lemon, a slice of grilled polenta, or a classic Caprese salad. For a heartier meal, serve alongside a serving of whole‑grain pasta tossed with garlic and olive oil.
What are the most common mistakes to avoid when making high‑protein creamy tomato basil soup?
Common errors include over‑roasting the vegetables until they burn, blending the hot mixture without venting the blender lid (causing splatters), and letting the soup boil after adding cottage cheese, which can cause curdling.
Why does this high‑protein creamy tomato basil soup recipe use bone broth and cottage cheese instead of heavy cream?
Bone broth adds collagen, minerals, and a savory depth while keeping the soup lower in fat. Cottage cheese provides a creamy texture and a protein boost (about 14 g per cup) without the richness of heavy cream, making the dish healthier and more satiating.
What does the YouTube channel SHREDHAPPENS specialize in?
The YouTube channel SHREDHAPPENS focuses on high‑protein, fitness‑oriented meals that are quick, tasty, and designed to support muscle building and fat loss. The host often highlights protein‑rich shortcuts and nutrient‑dense ingredients.
Last updated: September 2, 2026
