Healthy Tomato Soup with Protein
Healthy Tomato Soup with Protein is a medium American recipe that serves 4. 135 calories per serving. Recipe by The Protein Chef on YouTube.
Prep: 15 min | Cook: 1 hr 10 min | Total: 1 hr 40 min
Cost: $9.87 total, $2.47 per serving
Ingredients
- 5 oz Baby Carrots (peeled and cut into bite‑size pieces)
- 1 Onion (medium, chopped)
- 28 oz Whole Peeled Tomatoes (one 28‑oz can, drained for roasting; the rest kept for blending)
- 2 tbsp Olive Oil (extra‑virgin, for coating vegetables)
- 3 cup Low‑Sodium Bone Broth (preferably chicken or beef)
- 4 tsp Garlic (minced (about 2 cloves))
- 5 tbsp Tomato Paste
- 1.5 tsp Oregano (dried)
- 4 tbsp Basil Pesto
- 1 cup Cottage Cheese (full‑fat, smooth; adds creaminess and protein)
- pinch Salt
- 0.25 tsp Black Pepper
- 1 cup Rotisserie Chicken (shredded; optional for extra protein)
Instructions
Preheat Oven
Preheat the oven to 375°F (190°C) and line a baking sheet with parchment or lightly oil it.
Time: PT5M
Temperature: 375°F
Prepare Vegetables
In a bowl, combine the baby carrots, chopped onion, and the drained whole peeled tomatoes. Drizzle with olive oil, add a pinch of salt and ¼ tsp black pepper, and toss to coat evenly.
Time: PT5M
Roast Vegetables
Spread the coated vegetables in a single layer on the prepared baking sheet. Roast for about 50 minutes, stirring once halfway through, until the carrots are tender and the tomatoes are caramelized.
Time: PT50M
Temperature: 375°F
Blend Soup Base
While the vegetables roast, place the roasted mixture, the remaining canned tomatoes, bone broth, minced garlic, tomato paste, oregano, basil pesto, cottage cheese, a pinch of salt, and black pepper into a high‑speed blender. Blend on high until completely smooth.
Time: PT5M
Simmer Soup
Transfer the blended soup to a saucepan. Heat over low heat, stirring occasionally, for 15–20 minutes until the soup is heated through and the flavors meld.
Time: PT20M
Temperature: Low
Add Optional Chicken
If using, stir in the shredded rotisserie chicken and continue to heat for another 3–5 minutes until the chicken is warmed through.
Time: PT5M
Temperature: Low
Serve
Ladle the hot soup into bowls and enjoy immediately. Garnish with a drizzle of olive oil or fresh basil if desired.
Time: PT2M
Nutrition Facts
- Calories
- 135
- Protein
- 34 g
- Carbohydrates
- 30 g
- Fat
- 18 g
- Fiber
- 4 g
Dietary info: High‑protein, Low‑calorie, Gluten‑free, Vegetarian (omit chicken)
Allergens: Dairy, Tree nuts (if pesto contains pine nuts)
Ingredient Substitutions
- Instead of Baby Carrots: regular carrots, sliced
- Instead of Onion: shallot, leek
- Instead of Whole Peeled Tomatoes: crushed tomatoes, fresh ripe tomatoes (blended)
- Instead of Olive Oil: avocado oil, canola oil
- Instead of Low‑Sodium Bone Broth: vegetable broth, water with bouillon
- Instead of Garlic: garlic powder (1 tsp)
- Instead of Tomato Paste: sun‑dried tomato puree
- Instead of Oregano: Italian seasoning
- Instead of Basil Pesto: fresh basil blended with olive oil
- Instead of Cottage Cheese: Greek yogurt (same amount), silken tofu (for dairy‑free)
- Instead of Salt: sea salt, kosher salt
- Instead of Black Pepper: white pepper
- Instead of Rotisserie Chicken: cooked chicken breast, canned chicken
Equipment Needed
- Baking Sheet
- Oven
- Knife
- Cutting Board
- Measuring Spoons
- Blender or Food Processor
- Saucepan
- Spatula or Wooden Spoon
- Tongs (optional)
Critical Steps — Do Not Skip
- Roasting the carrots, onion, and tomatoes until caramelized
- Blending hot ingredients safely to achieve a smooth texture
- Simmering gently without a hard boil
Chef Tips from the Video
- For an extra herbaceous note, stir in a handful of fresh chopped basil just before serving.
- If you prefer a richer mouthfeel, use full‑fat cottage cheese; for a lighter version, choose low‑fat.
- Roasting the tomatoes brings out natural sweetness, reducing the need for added sugar.
Troubleshooting
Soup is too thick after blending
Add additional low‑sodium broth or water a few tablespoons at a time until desired consistency is reached.
Soup tastes bland
Adjust seasoning with more salt, pepper, or a splash of balsamic vinegar for depth.
Blender leaks hot liquid
Allow the soup to cool for a few minutes before blending, or blend in smaller batches with a vented lid.
Storage
Refrigerator: Store in airtight containers for 3–4 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; cool quickly and refrigerate.
Make-Ahead Tips
- Roast the vegetables up to 24 hours ahead and refrigerate.
- Blend the soup base and keep it chilled; reheat and add chicken just before serving.
Frequently Asked Questions
What is the cultural significance and history of high‑protein creamy tomato soup in American fitness cuisine?
In the United States, protein‑enriched soups have become popular among athletes and busy professionals seeking convenient, nutrient‑dense meals. This particular creamy tomato soup blends classic comfort‑food flavors with cottage cheese to boost protein without adding heavy cream, reflecting the modern health‑focused twist on traditional tomato soup.
What traditional regional variations of tomato soup exist in American cuisine and how does this version differ?
Traditional American tomato soup often relies on cream or milk for richness. Southern versions may add roux, while New England styles sometimes include sherry. The Protein Chef’s version replaces dairy cream with cottage cheese, adds bone broth for depth, and incorporates roasted vegetables for natural sweetness, making it lower in fat and higher in protein.
How is high‑protein creamy tomato soup traditionally served in the United States?
It is typically served hot in a bowl, often accompanied by a crusty piece of bread or a grilled cheese sandwich. For a fitness‑oriented meal, it’s paired with a side salad or a lean protein such as grilled chicken, matching the Protein Chef’s suggestion of adding rotisserie chicken.
During what occasions or celebrations is tomato soup commonly enjoyed in American culture?
Tomato soup is a staple comfort food for casual family dinners, lunchbox meals, and cold‑weather gatherings. It’s also popular at sports‑watching events, like the Super Bowl, where the Protein Chef’s video was originally promoted.
How does high‑protein creamy tomato soup fit into the broader American high‑protein diet trend?
The soup aligns with the growing demand for meals that deliver 30 g + of protein per serving while staying low in calories. By using cottage cheese and optional chicken, it provides a balanced macronutrient profile that supports muscle maintenance and weight‑management goals common in American fitness circles.
What are the authentic traditional ingredients for classic tomato soup versus the protein‑boosting substitutes used by The Protein Chef?
Classic tomato soup typically uses tomatoes, onion, garlic, butter, cream, and stock. The Protein Chef substitutes butter and cream with olive oil and cottage cheese, adds bone broth for extra minerals, and incorporates pesto for herbaceous flavor, all while keeping the dish high in protein.
What other American dishes pair well with high‑protein creamy tomato soup?
Grilled chicken breast, turkey meatballs, a side of roasted vegetables, or a simple mixed green salad with vinaigrette complement the soup’s richness. For a classic combo, serve with a toasted whole‑grain sandwich or a slice of avocado toast.
What are the most common mistakes to avoid when making high‑protein creamy tomato soup?
Common errors include over‑roasting the vegetables until they burn, blending the soup while it’s boiling (which can cause splatter), and letting the soup boil vigorously during simmering, which can break down the cottage cheese’s smooth texture.
Why does this recipe use cottage cheese instead of heavy cream for creaminess?
Cottage cheese provides a similar creamy mouthfeel while adding roughly 14 g of protein per cup and fewer calories and saturated fat than heavy cream. It also blends easily after roasting, giving a silky texture without the heaviness of cream.
What does the YouTube channel The Protein Chef specialize in?
The YouTube channel The Protein Chef focuses on high‑protein, calorie‑controlled recipes that cater to fitness enthusiasts, athletes, and anyone looking to increase protein intake without sacrificing flavor. The channel emphasizes meal‑prep friendly dishes, ingredient swaps, and practical cooking tips.
How does the YouTube channel The Protein Chef's approach to American high‑protein cooking differ from other fitness cooking channels?
The Protein Chef combines classic American comfort foods with protein‑boosting ingredients like cottage cheese, Greek yogurt, and lean meats, whereas many other fitness channels lean heavily on low‑fat, low‑carb meals. The Chef’s style retains familiar flavors while still meeting macro goals, making the recipes more approachable for everyday cooks.
Last updated: August 30, 2026
