How to Make High Protein Tomato Soup with Cottage Cheese
How to Make High Protein Tomato Soup with Cottage Cheese! is a easy American recipe that serves 4. 145 calories per serving. Recipe by Dave McClean on YouTube.
Prep: 12 min | Cook: 34 min | Total: 1 hr 1 min
Cost: $4.06 total, $1.01 per serving
Ingredients
- 1 tablespoon Olive Oil (extra virgin preferred)
- 1 medium Onion (peeled and diced)
- 2 cloves Garlic (minced)
- 4 large Fresh Tomatoes (about 800 g, roughly chopped (or 2 cups canned diced tomatoes))
- 3 cups Vegetable Broth (low‑sodium preferred)
- 1 cup Cottage Cheese (full‑fat or low‑fat, room temperature)
- 1 teaspoon Salt (adjust to taste)
- 0.5 teaspoon Black Pepper (freshly ground)
- 0.5 teaspoon Dried Basil (optional, for aroma)
- 0.25 teaspoon Sugar (optional, balances acidity)
Instructions
Prepare Vegetables
Dice the onion, mince the garlic, and roughly chop the tomatoes (or drain canned tomatoes).
Time: PT10M
Sauté Aromatics
Heat olive oil in the large pot over medium heat. Add the diced onion and cook, stirring occasionally, until translucent (about 5 minutes). Add minced garlic and sauté for another minute until fragrant.
Time: PT6M
Temperature: Medium
Add Tomatoes and Broth
Stir in the chopped tomatoes and pour in the vegetable broth. Increase heat to bring the mixture to a gentle boil.
Time: PT5M
Temperature: Medium‑High
Simmer
Reduce the heat to low and let the soup simmer uncovered for 15 minutes, allowing the flavors to meld.
Time: PT15M
Temperature: Low
Blend to Smooth
Using an immersion blender, puree the soup directly in the pot until completely smooth. (If using a countertop blender, blend in batches and return to the pot.)
Time: PT3M
Incorporate Cottage Cheese
Stir in the cottage cheese, allowing it to melt and blend into the soup over 5 minutes on low heat. Season with salt, black pepper, dried basil, and optional sugar.
Time: PT5M
Temperature: Low
Final Adjustments & Serve
Taste and adjust seasoning if needed. Ladle the hot soup into bowls and garnish with a drizzle of olive oil or fresh basil leaves if desired.
Time: PT2M
Nutrition Facts
- Calories
- 145
- Protein
- 7.5g
- Carbohydrates
- 13g
- Fat
- 6g
- Fiber
- 1.5g
Dietary info: Vegetarian, Gluten-Free, High-Protein
Allergens: Dairy (cottage cheese)
Ingredient Substitutions
- Instead of Olive Oil: Canola Oil, Avocado Oil
- Instead of Onion: Shallot, Leek
- Instead of Garlic: Garlic powder (1/4 tsp)
- Instead of Fresh Tomatoes: Canned diced tomatoes
- Instead of Vegetable Broth: Chicken broth (if not vegetarian), Water with bouillon cube
- Instead of Cottage Cheese: Greek yogurt, Ricotta cheese, Silken tofu
- Instead of Salt: Sea salt, Kosher salt
- Instead of Black Pepper: White pepper
- Instead of Dried Basil: Fresh basil (1 tsp, torn)
- Instead of Sugar: Honey (½ tsp)
Equipment Needed
- Large Pot
- Cutting Board
- Chef's Knife
- Wooden Spoon
- Immersion Blender
- Measuring Cups and Spoons
- Ladle
Critical Steps — Do Not Skip
- Sauté onion until translucent
- Blend soup to a smooth consistency
- Stir in cottage cheese until fully incorporated
Chef Tips from the Video
- Use low‑fat cottage cheese for fewer calories without sacrificing protein.
- For deeper flavor, roast the tomatoes beforehand and peel the skins.
- Season with fresh herbs at the end for a brighter finish.
Troubleshooting
Soup is too thick.
Thin it with a little extra vegetable broth or water, stirring until the desired consistency is reached.
Soup is too thin.
Simmer uncovered a few more minutes to reduce, or stir in an extra ¼ cup of cottage cheese.
Cottage cheese forms lumps.
Reduce heat to low, stir continuously, and use the immersion blender to smooth the mixture.
Storage
Refrigerator: Store in airtight containers for up to 3 days.
Freezer: Freeze in portion‑size bags for up to 2 months; thaw in fridge before reheating.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- Store soup in airtight containers in the refrigerator for up to 3 days.
- Reheat gently on the stove over low heat, stirring frequently.
- Add a splash of broth or water when reheating to restore desired consistency.
Frequently Asked Questions
What is the cultural significance and history of high‑protein tomato soup with cottage cheese in American fitness cuisine?
While traditional tomato soup has been a comfort food in American households for decades, the high‑protein version emerged in the 2000s as fitness enthusiasts sought ways to add protein to everyday meals without extra meat. Adding cottage cheese provides a creamy texture and a protein boost, aligning with modern health‑focused eating trends.
What are the traditional regional variations of tomato soup in the United States?
In the Southern U.S., tomato soup is often enriched with cream or milk and flavored with herbs like thyme. In the Midwest, a smoother, pureed style is common, sometimes topped with croutons. The high‑protein cottage cheese version is a contemporary twist rather than a regional classic.
How is tomato soup traditionally served in American households?
It is typically served hot in a bowl, often accompanied by a grilled cheese sandwich, croutons, or a drizzle of cream. For a healthier take, many serve it with a side salad or whole‑grain toast.
What occasions or celebrations is tomato soup commonly associated with in American culture?
Tomato soup is a popular comfort food during colder months, school lunches, and casual family gatherings. It’s also a staple at potlucks and community events because it’s easy to scale and reheat.
What makes the high‑protein cottage cheese tomato soup special in fitness‑focused American cuisine?
The addition of cottage cheese dramatically raises the protein content while keeping the soup low in fat and calories, making it ideal for post‑workout recovery or as a light, satiating meal for those tracking macros.
What other American dishes pair well with high‑protein tomato soup?
It pairs nicely with a whole‑grain grilled cheese, a side of roasted chickpeas, or a fresh mixed green salad dressed with lemon vinaigrette. The protein boost complements lean proteins like grilled chicken or turkey breast as well.
What are the most common mistakes to avoid when making high‑protein tomato soup with cottage cheese?
Common errors include over‑cooking the cottage cheese, which can cause a grainy texture, not blending the soup smooth enough, and adding the cottage cheese while the soup is boiling, which may cause curdling. Follow the low‑heat incorporation step for best results.
Why does this recipe use cottage cheese instead of Greek yogurt or cream?
Cottage cheese offers a higher protein content (about 14 g per cup) with less fat than most creams and a milder flavor than Greek yogurt, allowing the tomato’s natural acidity to shine while still delivering a creamy mouthfeel.
Can I make the high‑protein tomato soup ahead of time and how should I store it?
Yes, the soup can be prepared up to three days in advance. Cool it quickly, transfer to airtight containers, and refrigerate. Reheat gently on the stove, adding a splash of broth if the texture has thickened.
What does the YouTube channel Dave McClean specialize in?
The YouTube channel Dave McClean focuses on practical, high‑protein home cooking tutorials aimed at fitness enthusiasts and busy home cooks, often adapting classic comfort foods into healthier, protein‑rich versions.
How does the YouTube channel Dave McClean's approach to American fitness cooking differ from other cooking channels?
Dave McClean emphasizes macro‑friendly ingredient swaps, clear step‑by‑step visuals, and quick preparation times, whereas many other channels focus on gourmet techniques or purely taste‑driven recipes without explicit nutritional considerations.
Last updated: August 30, 2026
