high protein tomato soup
high protein tomato soup 🍅 is a easy American recipe that serves 4. 250 calories per serving. Recipe by Carleigh Bodrug on YouTube.
Prep: 16 min | Cook: 29 min | Total: 55 min
Cost: $12.30 total, $3.08 per serving
Ingredients
- 2 lb Tomatoes (fresh, ripe, roughly chopped)
- 1 cup Red Lentils (rinsed)
- 4 cup Low‑Sodium Chicken Broth (store‑bought or homemade)
- 1 cup Greek Yogurt (plain, full‑fat, at room temperature)
- 1 scoop Whey Protein Powder (unflavored or vanilla)
- 1 medium Onion (peeled and diced)
- 2 pieces Garlic Cloves (minced)
- 2 tbsp Olive Oil (extra‑virgin)
- 1 tsp Salt (to taste)
- 0.5 tsp Black Pepper (freshly ground)
- 4 sprigs Fresh Basil Leaves (for garnish, torn)
Instructions
Prepare Vegetables
Dice the onion, mince the garlic, and roughly chop the tomatoes.
Time: PT10M
Sauté Aromatics
Heat olive oil in a large pot over medium heat. Add the diced onion and sauté 5 minutes until translucent, then add the minced garlic and cook 1 minute more.
Time: PT6M
Temperature: medium
Add Tomatoes and Broth
Stir in the chopped tomatoes and pour in the chicken broth. Increase heat to bring the mixture to a gentle boil.
Time: PT5M
Temperature: medium‑high
Cook Lentils
Add the rinsed red lentils, reduce heat to low, and simmer uncovered for about 15 minutes, or until the lentils are soft and beginning to break down.
Time: PT15M
Temperature: low
Blend the Soup
Using an immersion blender, blend the soup directly in the pot until smooth. If using a countertop blender, carefully transfer the hot soup in batches and blend.
Time: PT5M
Incorporate Protein and Yogurt
Reduce the heat to low. Whisk in the whey protein powder until fully dissolved, then stir in the Greek yogurt. Heat gently for 2‑3 minutes—do not let the soup boil.
Time: PT3M
Temperature: low
Season and Serve
Season with salt and black pepper to taste. Ladle into bowls and garnish with torn fresh basil leaves.
Time: PT1M
Nutrition Facts
- Calories
- 250
- Protein
- 20 g
- Carbohydrates
- 22 g
- Fat
- 8 g
- Fiber
- 5 g
Dietary info: High‑Protein, Gluten‑Free, Low‑Carb
Allergens: Dairy
Ingredient Substitutions
- Instead of Tomatoes: canned diced tomatoes
- Instead of Red Lentils: green lentils, split peas
- Instead of Low‑Sodium Chicken Broth: vegetable broth
- Instead of Greek Yogurt: plain soy yogurt, skyr
- Instead of Whey Protein Powder: plant‑based protein powder
- Instead of Onion: shallot
- Instead of Garlic Cloves: garlic powder (1/4 tsp)
- Instead of Olive Oil: canola oil
- Instead of Salt: sea salt
- Instead of Black Pepper: white pepper
- Instead of Fresh Basil Leaves: dried basil (1 tsp)
Equipment Needed
- Large Pot
- Immersion Blender
- Cutting Board
- Chef's Knife
- Ladle
- Measuring Cups
- Wooden Spoon
- Stove
Critical Steps — Do Not Skip
- Cook lentils until fully softened
- Blend the soup to a smooth consistency
- Incorporate whey protein and Greek yogurt without boiling
Chef Tips from the Video
- Roast the tomatoes beforehand for a deeper flavor
- Use unsalted broth if you prefer to control the salt level
- For extra creaminess, finish with a drizzle of extra‑virgin olive oil
Troubleshooting
Soup is too thick after blending
Add additional chicken broth or water a few tablespoons at a time until desired consistency is reached.
Soup is too thin
Simmer uncovered for a few more minutes to reduce, or add an extra ¼ cup of red lentils.
Greek yogurt curdles
Make sure the soup is off the heat and at a low temperature before stirring in the yogurt; add yogurt gradually while whisking.
Storage
Refrigerator: Store in an airtight container for up to 4 days.
Freezer: Freeze in portion‑size containers for up to 2 months. Thaw overnight in the fridge and reheat gently.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- Soup can be made a day ahead; refrigerate and gently reheat on the stove
- Portion and freeze for later meals; stir in a splash of broth when reheating to restore texture
Frequently Asked Questions
What is the cultural significance and history of tomato soup in American cuisine?
Tomato soup became popular in the United States during the early 20th century as a comforting, inexpensive dish, often served with grilled cheese. It reflects the American tradition of turning simple pantry staples into hearty meals.
What are traditional regional variations of tomato soup in the United States?
In the South, tomato soup is often enriched with cream and served over rice; in the Midwest, it may include barley or pasta. Some New England versions add fresh herbs like thyme or basil for brightness.
How is High‑Protein Tomato Soup traditionally served in American households?
It is typically served hot in a bowl, garnished with fresh herbs or a drizzle of cream, and paired with crusty bread or a grilled cheese sandwich for a balanced meal.
What occasions or celebrations is tomato soup associated with in American culture?
Tomato soup is a classic comfort food for cold‑weather meals, school lunches, and family gatherings. It’s also a popular starter at potlucks and casual dinner parties.
How does High‑Protein Tomato Soup fit into the broader American comfort‑food tradition?
It modernizes the classic comfort of tomato soup by adding protein‑rich ingredients like lentils, Greek yogurt, and whey protein, aligning with today’s focus on nutrition while preserving familiar flavors.
What are the authentic traditional ingredients for classic tomato soup versus acceptable substitutes in this High‑Protein version?
Traditional tomato soup uses tomatoes, broth, cream, and herbs. In this high‑protein version, Greek yogurt and whey protein replace cream for protein, while red lentils add body; substitutes include soy yogurt, plant‑based protein powder, or canned tomatoes.
What other American dishes pair well with High‑Protein Tomato Soup?
It pairs nicely with grilled cheese sandwiches, roasted turkey slices, a simple mixed green salad, or a side of cornbread for a complete comfort‑food meal.
What makes High‑Protein Tomato Soup special or unique in American cuisine?
The addition of lentils, Greek yogurt, and whey protein boosts the protein content dramatically while keeping the soup creamy and satisfying, offering a healthier twist on a classic favorite.
What are the most common mistakes to avoid when making High‑Protein Tomato Soup?
Common errors include overcooking the lentils, blending a hot soup without venting the blender, and boiling the soup after adding yogurt, which can cause curdling.
Why does this High‑Protein Tomato Soup recipe use whey protein powder instead of extra cream?
Whey protein adds a high‑quality protein boost without the extra saturated fat found in cream, making the soup more suitable for fitness‑focused diets while still delivering a creamy texture when blended with yogurt.
Can I make High‑Protein Tomato Soup ahead of time and how should I store it?
Yes, the soup can be refrigerated for up to four days in an airtight container or frozen for up to two months. Reheat gently on the stove and stir in a splash of broth if it thickens.
What does the YouTube channel Carleigh Bodrug specialize in?
The YouTube channel Carleigh Bodrug focuses on healthy, high‑protein home‑cooking tutorials, offering quick, nutritious recipes that cater to fitness enthusiasts and busy families.
How does the YouTube channel Carleigh Bodrug's approach to American comfort food differ from other cooking channels?
Carleigh Bodrug emphasizes boosting classic comfort dishes with protein‑rich ingredients and practical meal‑prep tips, whereas many other channels stick to traditional recipes without the nutritional enhancements.
Last updated: September 6, 2026
