High protein tomato soup! Easy. Delicious and a great fall meal.
High protein tomato soup! Easy. Delicious and a great fall meal. is a easy American recipe that serves 1. 175 calories per serving. Recipe by Joe on YouTube.
Prep: 5 min | Cook: 2 min | Total: 12 min
Cost: $2.07 total, $2.07 per serving
Ingredients
- 0.5 cup Cottage Cheese (low‑fat, blended for a smooth texture)
- 0.5 cup Tomato Sauce (plain tomato sauce or marinara, preferably low‑sugar)
- 1 cup Bone Broth (store‑bought or homemade, low‑sodium preferred)
- 1 pinch Salt (to taste)
- 1 pinch Black Pepper (freshly ground, to taste)
Instructions
Measure Ingredients
Measure ½ cup cottage cheese, ½ cup tomato sauce, and 1 cup bone broth using measuring cups.
Time: PT2M
Blend Ingredients
Add the cottage cheese, tomato sauce, and bone broth to the blender. Blend for a few seconds until the mixture is smooth.
Time: PT1M
Warm the Soup
Pour the blended mixture into a saucepan. Warm over medium heat, stirring occasionally, for about 2 minutes until hot but not boiling.
Time: PT2M
Temperature: medium heat
Season
Add a pinch of salt and a pinch of freshly ground black pepper. Stir and taste, adjusting seasoning as needed.
Time: PT30S
Serve
Ladle the hot soup into a bowl. Serve with a slice of sourdough bread or a side of eggs if desired.
Time: PT30S
Nutrition Facts
- Calories
- 175
- Protein
- 25 g
- Carbohydrates
- 8 g
- Fat
- 6 g
- Fiber
- 2 g
Dietary info: High protein, Low calorie, Gluten‑free (if served without bread), Keto‑friendly (if no bread)
Allergens: Dairy
Ingredient Substitutions
- Instead of Cottage Cheese: Greek yogurt, silken tofu
- Instead of Tomato Sauce: crushed tomatoes, tomato puree
- Instead of Bone Broth: chicken broth, vegetable broth
Equipment Needed
- Blender
- Saucepan
- Measuring Cups
- Spoon
Critical Steps — Do Not Skip
- Blend ingredients until smooth
- Warm soup without letting it boil
Chef Tips from the Video
- Use low‑fat cottage cheese to keep calories down while preserving protein.
- Homemade bone broth adds deeper flavor and can be seasoned with herbs like thyme or bay leaf.
- Garnish with fresh basil, a drizzle of olive oil, or a sprinkle of grated Parmesan for extra depth.
Troubleshooting
Soup is too thick.
Add an extra ¼ cup of bone broth or water and stir until desired consistency is reached.
Soup is too thin.
Stir in an additional 2‑3 tablespoons of cottage cheese and blend briefly.
Grainy texture.
Blend a little longer or pass the soup through a fine mesh sieve for a smoother finish.
Storage
Refrigerator: Store in an airtight container for up to 3 days.
Freezer: Can be frozen for up to 1 month; thaw and reheat gently, stirring to recombine.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- Blend all ingredients and store the mixture in the refrigerator; reheat gently before serving.
- Pre‑measure the ingredients and keep them in separate containers for a faster assembly.
Frequently Asked Questions
What is the cultural significance and history of high‑protein tomato soup in American fitness cuisine?
High‑protein tomato soup has become popular in American health‑focused cooking as a quick, nutrient‑dense meal for active adults and seniors. It blends classic comfort‑food tomato soup with protein‑rich dairy and bone broth to support muscle maintenance and weight management.
How does high‑protein tomato soup fit into the broader American healthy‑eating tradition?
The soup reflects the American trend of upgrading traditional comfort foods with added protein and lower calories, aligning with diet plans like high‑protein, low‑carb, and Mediterranean‑inspired eating that emphasize nutrient density.
What occasions or celebrations is high‑protein tomato soup traditionally associated with in American culture?
While not tied to a specific holiday, high‑protein tomato soup is often served at post‑workout meals, senior community gatherings, and casual brunches where a warm, nourishing starter is appreciated.
What are the authentic traditional ingredients for high‑protein tomato soup versus acceptable substitutes?
The core ingredients are cottage cheese, tomato sauce, and bone broth. Acceptable substitutes include Greek yogurt or silken tofu for cottage cheese, crushed tomatoes for sauce, and chicken or vegetable broth for bone broth.
What other American dishes pair well with high‑protein tomato soup?
It pairs nicely with whole‑grain sourdough, a soft‑boiled egg, a side salad with vinaigrette, or a grilled cheese made with high‑protein cheese for a balanced meal.
What makes high‑protein tomato soup special or unique in American fitness cuisine?
Its simplicity—only three main ingredients—delivers a complete protein boost (≈25 g) while keeping calories low, making it a convenient, shelf‑stable option for busy lifestyles.
How has high‑protein tomato soup evolved over time in American health cooking?
Originally a plain tomato soup, it evolved with the rise of high‑protein diets, incorporating dairy and bone broth to increase protein content without adding excess fat or carbs.
What are the most common mistakes to avoid when making high‑protein tomato soup?
Common errors include over‑blending which can heat the blender motor, letting the soup boil which may cause the cottage cheese to curdle, and under‑seasoning which leaves the flavor flat.
Why does this high‑protein tomato soup recipe use bone broth instead of water?
Bone broth adds depth of flavor and additional protein and minerals, enhancing the soup’s nutritional profile while keeping it low‑calorie compared to using plain water.
Can I make high‑protein tomato soup ahead of time and how should I store it?
Yes, blend and refrigerate the mixture for up to 3 days. Reheat gently on the stove, stirring, and add a splash of broth if the texture thickens.
What does the YouTube channel Joe specialize in?
The YouTube channel Joe focuses on simple, health‑oriented recipes for seniors and active adults, emphasizing high‑protein, low‑calorie meals that can be prepared quickly with minimal ingredients.
How does the YouTube channel Joe's approach to American healthy cooking differ from other cooking channels?
Joe emphasizes ultra‑simple three‑ingredient dishes tailored for fitness and aging populations, prioritizing protein density and calorie control, whereas many other channels feature more elaborate or indulgent recipes.
Last updated: August 31, 2026
