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
Gather Ingredients
Measure out cottage cheese, marinara sauce, broth, salt, pepper, and optional basil. Set aside.
Time: PT5M
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)
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
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)
Season
Add salt and black pepper to taste. Adjust seasoning as needed.
Time: PT2M
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)
Ingredient Substitutions
- Instead of Cottage Cheese: Greek yogurt, Ricotta cheese, Silken tofu
- Instead of Marinara Sauce: Crushed tomatoes with Italian herbs, Tomato passata seasoned with basil
- Instead of Chicken Broth: Vegetable broth, Water + bouillon cube
- Instead of Salt: Sea salt, Kosher salt
- Instead of Black Pepper: White pepper, Ground cayenne (use sparingly)
- Instead of Fresh Basil: Parsley, Oregano
Equipment Needed
- Blender
- Saucepan
- Measuring Cups
- Wooden Spoon
- Ladle (optional)
Critical Steps — Do Not Skip
- 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.
Chef Tips from the Video
- Use low‑fat cottage cheese for a lighter soup while still getting a protein boost.
- For extra depth, sauté a minced garlic clove in the saucepan before adding marinara and broth.
- Finish with a drizzle of high‑quality extra‑virgin olive oil for a glossy, restaurant‑style presentation.
Troubleshooting
Soup became grainy or curdled after blending.
Ensure the cottage cheese is fully blended and avoid boiling after adding it. If curdling occurs, return to low heat and whisk in a splash of milk to smooth.
Soup is too thick.
Add additional broth or water a tablespoon at a time until desired consistency is reached.
Soup is bland.
Adjust seasoning with more salt, pepper, or a pinch of sugar to balance acidity from the tomatoes.
Storage
Refrigerator: Store in an airtight container for up to 3 days. Reheat gently on the stove over low heat.
Freezer: Freeze in freezer‑safe containers for up to 2 months. Thaw overnight in the fridge and reheat slowly.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- Prepare the soup base (marinara + broth) up to step 2 and refrigerate; blend with cottage cheese and finish when ready to serve.
- Portion into individual containers for quick reheating.
Frequently Asked Questions
What is the cultural significance and history of high‑protein creamy tomato soup in Italian‑American cuisine?
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.
What are traditional regional variations of tomato soup in Italy and how does this recipe differ?
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.
How is tomato soup traditionally served in Italian‑American families?
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.
What occasions or celebrations is tomato soup traditionally associated with in Italian‑American culture?
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.
What other Italian‑American dishes pair well with high‑protein creamy tomato soup?
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.
What makes this high‑protein creamy tomato soup special in Italian‑American cuisine?
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.
What are the most common mistakes to avoid when making high‑protein creamy tomato soup?
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.
Why does this recipe use cottage cheese instead of heavy cream for creaminess?
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.
Can I make this high‑protein creamy tomato soup ahead of time and how should I store it?
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.
What does the YouTube channel iRick Wiggins specialize in?
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.
How does the YouTube channel iRick Wiggins' approach to Italian‑American cooking differ from other cooking channels?
iRick Wiggins emphasizes protein enrichment and calorie‑conscious modifications while preserving authentic flavors, setting his style apart from channels that prioritize indulgence over nutrition.
Last updated: August 30, 2026
