High protein tomato soup & grilled cheese
High protein tomato soup & grilled cheese is a easy American recipe that serves 4. 560 calories per serving. Recipe by Allen Speigner on YouTube.
Prep: 25 min | Cook: 45 min | Total: 1 hr 25 min
Cost: $23.92 total, $5.98 per serving
Ingredients
- 28 oz Canned Diced Tomatoes (drained, no added salt)
- 2 cups Mixed Vegetables (carrots, celery, onion) (diced into ½‑inch pieces)
- 2 tablespoons Olive Oil (extra‑virgin preferred)
- 1 teaspoon Salt
- ½ teaspoon Black Pepper (freshly ground)
- 4 cups Chicken Broth (low‑sodium)
- ¼ cup Fresh Basil Leaves (packed, roughly torn)
- 1 cup Greek Yogurt (plain, full‑fat for creaminess)
- 2 scoops Unflavored Protein Powder (approximately 30 g total protein)
- 8 slices Bread (standard sandwich bread)
- 8 slices Cheddar Cheese (sharp, sliced)
- 2 tablespoons Butter (softened, for grilling)
Instructions
Preheat Oven
Set the oven to 400°F (200°C) and let it fully preheat while you prepare the vegetables.
Time: PT10M
Temperature: 400°F
Prepare and Roast Vegetables
Dice the mixed vegetables into roughly ½‑inch pieces, toss them with olive oil, salt, and black pepper on a baking sheet, and roast for 20 minutes, stirring halfway through.
Time: PT20M
Temperature: 400°F
Combine Soup Base
Transfer the roasted vegetables to a large pot. Add the canned diced tomatoes, chicken broth, and torn basil leaves. Bring to a gentle boil, then reduce to a simmer for 10 minutes.
Time: PT10M
Blend the Soup
Using an immersion blender, blend the soup directly in the pot until smooth and velvety.
Time: PT5M
Temper Yogurt with Protein Powder
In a mixing bowl, whisk together Greek yogurt and the unflavored protein powder until completely smooth. This prevents clumping when added to the hot soup.
Time: PT3M
Enrich the Soup
Stir the yogurt‑protein mixture into the blended soup. Simmer gently for another 5 minutes, allowing the flavors to meld and the soup to thicken slightly.
Time: PT5M
Make Grilled Cheese Sandwiches
Butter one side of each bread slice. Assemble sandwiches with cheese between two slices, buttered sides outward. Cook in a skillet over medium heat, 3‑4 minutes per side, until golden brown and cheese is melted.
Time: PT5M
Serve
Ladle the hot high‑protein tomato soup into bowls and serve each with a grilled cheese sandwich on the side.
Time: PT2M
Nutrition Facts
- Calories
- 560
- Protein
- 65 g
- Carbohydrates
- 65 g
- Fat
- 30 g
- Fiber
- 5 g
Dietary info: High‑Protein, Contains Gluten, Contains Dairy
Allergens: Dairy, Gluten
Last updated: April 17, 2026








