YT Recipe

High Protein Tomato Soup 🍅😋🙌

High Protein Tomato Soup 🍅😋🙌 is a easy Italian‑American recipe that serves 4. 250 calories per serving. Recipe by iRick Wiggins on YouTube.

Prep: 12 min | Cook: 10 min | Total: 32 min

Cost: $4.90 total, $1.22 per serving

Ingredients

  • 1 cup Cottage Cheese (low‑fat, plain)
  • 2 cups Marinara Sauce (store‑bought or homemade)
  • 2 cups Chicken Broth (low‑sodium)
  • 0.5 teaspoon Salt (to taste)
  • 0.25 teaspoon Black Pepper (freshly ground)
  • 2 tablespoons Fresh Basil (chopped, optional garnish)

Instructions

  1. Gather Ingredients

    Measure out cottage cheese, marinara sauce, broth, salt, pepper, and optional basil. Set aside.

    Time: PT5M

  2. Heat Sauce Base

    In a saucepan over medium heat, combine the marinara sauce and broth. Stir and bring to a gentle simmer.

    Time: PT5M

    Temperature: Medium heat (≈180°F)

  3. Blend Cottage Cheese

    Transfer the cottage cheese to a blender. Slowly pour about 1 cup of the hot sauce mixture into the blender while running it to temper the cheese, then blend until completely smooth.

    Time: PT3M

  4. Combine and Heat

    Pour the blended cottage cheese mixture back into the saucepan. Stir well and heat gently for another 5 minutes until the soup is hot and slightly thickened.

    Time: PT5M

    Temperature: Medium heat (≈190°F)

  5. Season

    Add salt and black pepper to taste. Adjust seasoning as needed.

    Time: PT2M

  6. Serve

    Ladle the soup into bowls, garnish with chopped fresh basil if desired, and serve immediately.

    Time: PT1M

Nutrition Facts

Calories
250
Protein
15 g
Carbohydrates
20 g
Fat
8 g
Fiber
3 g

Dietary info: High‑protein, Low‑fat, Gluten‑Free (with gluten‑free marinara), Vegetarian (if using vegetable broth)

Allergens: Dairy, Gluten (if using wheat‑based marinara)

Last updated: April 17, 2026

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High Protein Tomato Soup 🍅😋🙌

Recipe by iRick Wiggins

A quick, high‑protein tomato soup made by blending cottage cheese with marinara sauce and broth, then heating to a velvety finish. Perfect for a nutritious lunch or light dinner.

EasyItalian‑AmericanServes 4

Shop all ingredients on Amazon in one click • Printable PDF with shopping checklist

Source Video
16m
Prep
5m
Cook
10m
Cleanup
31m
Total

Cost Breakdown

$4.90
Total cost
$1.22
Per serving

Critical Success Points

  • • Bring the marinara‑broth mixture to a gentle simmer without boiling.
  • • Temper the cottage cheese by gradually adding hot liquid before blending.
  • • Avoid boiling after the cheese is blended to prevent curdling.

Safety Warnings

  • • Hot liquid can cause burns – handle the saucepan with oven mitts.
  • • Blending hot soup creates steam; vent the blender lid slightly or let the mixture cool a few minutes before blending.

Frequently Asked Questions

Everything you need to know about this recipe

Q

What is the cultural significance and history of high‑protein creamy tomato soup in Italian‑American cuisine?

A

Tomato soup has long been a comfort food in Italian‑American households, often served alongside pasta or grilled cheese. The high‑protein version adds cottage cheese, a dairy staple in many Italian dishes, to boost nutrition while keeping the traditional creamy texture.

cultural
Q

What are traditional regional variations of tomato soup in Italy and how does this recipe differ?

A

In Italy, classic tomato soup (zuppa di pomodoro) is usually pureed tomatoes with basil and olive oil, sometimes finished with a swirl of cream. This recipe replaces cream with cottage cheese for extra protein, reflecting a modern health‑focused twist while retaining the Italian flavor base.

cultural
Q

How is tomato soup traditionally served in Italian‑American families?

A

It is often served hot in shallow bowls, garnished with fresh basil or a drizzle of olive oil, and paired with crusty bread, grilled cheese, or a side salad. The garnish adds aroma and visual appeal, just like the optional basil in this recipe.

cultural
Q

What occasions or celebrations is tomato soup traditionally associated with in Italian‑American culture?

A

Tomato soup is a popular starter for family gatherings, holiday meals, and casual weeknight dinners. Its comforting nature makes it a go‑to dish for chilly evenings and potluck events.

cultural
Q

What other Italian‑American dishes pair well with high‑protein creamy tomato soup?

A

Serve it alongside a classic grilled cheese sandwich, a Caesar salad, or a simple pasta aglio e olio. The protein‑rich soup complements carbs and greens for a balanced meal.

cultural
Q

What makes this high‑protein creamy tomato soup special in Italian‑American cuisine?

A

The use of cottage cheese provides a creamy mouthfeel without the saturated fat of heavy cream, delivering a boost of protein while preserving the familiar tomato‑basil flavor profile beloved in Italian‑American cooking.

cultural
Q

What are the most common mistakes to avoid when making high‑protein creamy tomato soup?

A

Common errors include boiling the soup after the cottage cheese is blended, which can cause curdling, and failing to temper the cheese, leading to a grainy texture. Keep the heat moderate and blend the cheese gradually.

technical
Q

Why does this recipe use cottage cheese instead of heavy cream for creaminess?

A

Cottage cheese adds a similar silky texture while contributing about 14 g of protein per cup and far less saturated fat than heavy cream, making the soup healthier and more filling.

technical
Q

Can I make this high‑protein creamy tomato soup ahead of time and how should I store it?

A

Yes, you can prepare the soup up to step 4, let it cool, and refrigerate in an airtight container for up to 3 days. Reheat gently on the stove over low heat, adding a splash of broth if it thickens too much.

technical
Q

What does the YouTube channel iRick Wiggins specialize in?

A

The YouTube channel iRick Wiggins focuses on quick, high‑protein home‑cooking tutorials that blend classic comfort foods with fitness‑friendly twists, often using simple pantry ingredients.

channel
Q

How does the YouTube channel iRick Wiggins' approach to Italian‑American cooking differ from other cooking channels?

A

iRick Wiggins emphasizes protein enrichment and calorie‑conscious modifications while preserving authentic flavors, setting his style apart from channels that prioritize indulgence over nutrition.

channel
More like this:Italian‑American RecipesSoup RecipesMore by iRick Wiggins

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