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

  1. 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

  2. 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

  3. 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

  4. Blend the Soup

    Using an immersion blender, blend the soup directly in the pot until smooth and velvety.

    Time: PT5M

  5. 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

  6. 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

  7. 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

  8. 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

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High protein tomato soup & grilled cheese

Recipe by Allen Speigner

A comforting fall tomato soup packed with protein thanks to Greek yogurt and unflavored protein powder, served alongside a classic grilled cheese sandwich. The soup is made by roasting vegetables, blending them with tomatoes and broth, then enriching the broth with a creamy protein‑boosted yogurt mixture. Quick, easy, and perfect for a high‑protein meal.

EasyAmericanServes 4

Shop all ingredients on Amazon in one click • Printable PDF with shopping checklist

Source Video
18m
Prep
42m
Cook
10m
Cleanup
1h 10m
Total

Cost Breakdown

$23.92
Total cost
$5.98
Per serving

Critical Success Points

  • Roasting the vegetables at high heat to develop flavor.
  • Tempering the Greek yogurt with protein powder to avoid curdling.
  • Grilling the cheese sandwich to a golden crisp without burning.

Safety Warnings

  • Handle the hot oven and hot soup with care to avoid burns.
  • When using the immersion blender, keep the blade fully submerged to prevent splashing.
  • Do not let the soup boil after adding the yogurt mixture, as it may curdle.

Frequently Asked Questions

Everything you need to know about this recipe

Q

What is the cultural significance and history of tomato soup in American comfort food cuisine?

A

Tomato soup has been a staple of American home cooking since the early 20th century, popularized by canned tomato products and served as a quick, warming meal during colder months. It became especially iconic when paired with grilled cheese, creating a nostalgic combo that many associate with childhood lunches and cozy evenings.

cultural
Q

How does the grilled cheese sandwich fit into the tradition of American fall meals?

A

Grilled cheese is a classic American sandwich that offers simple, hearty comfort. In the fall, its buttery, toasted exterior and melty interior pair perfectly with warm soups like tomato, providing both texture contrast and extra calories for cooler weather.

cultural
Q

What makes this high protein tomato soup different from traditional tomato soup in American cuisine?

A

The addition of Greek yogurt and unflavored protein powder boosts the protein content dramatically, turning a traditionally low‑protein soup into a meal‑sized, muscle‑supporting dish while keeping the familiar tangy‑sweet tomato flavor.

cultural
Q

Why is roasted vegetable flavor important in this tomato soup recipe from Allen Speigner?

A

Roasting the carrots, celery, and onion caramelizes their natural sugars, adding depth and a subtle smoky note that elevates the simple tomato base, a technique Allen Speigner emphasizes for richer, more complex soups.

technical
Q

What are the most common mistakes to avoid when making High Protein Tomato Soup with Grilled Cheese from Allen Speigner?

A

Common pitfalls include over‑roasting the vegetables (they can become bitter), not tempering the yogurt with protein powder which leads to clumps, and boiling the soup after adding yogurt which causes curdling. Follow the critical steps and keep the final simmer gentle.

technical
Q

Can I make the High Protein Tomato Soup ahead of time and how should I store it?

A

Yes, the soup can be prepared up to two days in advance. Store it in an airtight container in the refrigerator and reheat gently on the stove, adding a splash of broth if it thickens. Add the yogurt‑protein mixture just before serving to maintain a smooth texture.

technical
Q

What occasions or celebrations is tomato soup with grilled cheese traditionally associated with in American culture?

A

Tomato soup and grilled cheese is often served at casual family gatherings, school lunches, and as a comforting meal during chilly evenings or after sports events. Its simplicity makes it a go‑to comfort food for sick days and recovery meals.

cultural
Q

What other American side dishes pair well with this High Protein Tomato Soup and Grilled Cheese?

A

A simple mixed green salad with a light vinaigrette, crisp apple slices, or a side of roasted sweet potatoes complement the creamy soup and buttery sandwich, adding freshness and extra nutrients.

cultural
Q

What does the YouTube channel Allen Speigner specialize in?

A

The YouTube channel Allen Speigner focuses on high‑protein, quick‑prep meals for busy lifestyles, often featuring creative twists on classic comfort foods and detailed, step‑by‑step tutorials that emphasize nutrition without sacrificing flavor.

channel
Q

How does Allen Speigner’s approach to high‑protein comfort food differ from other cooking channels?

A

Allen Speigner uniquely blends traditional comfort dishes with protein‑boosting ingredients like Greek yogurt and protein powders, providing clear nutritional information and practical tips for meal‑prepping, whereas many other channels focus primarily on taste or gourmet techniques.

channel

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