Can I freeze high-protein tomato soup without curdling?

Yes. The key is to let it cool completely before freezing, and thaw it slowly in the refrigerator before reheating. If you’ve used Greek yogurt or cottage cheese, whisk the soup briefly after thawing to restore creaminess. Avoid boiling after freezing gentle heat keeps the texture smooth.

Will cottage cheese separate when reheated?

Not if you reheat it gently. Use low heat on the stove and stir often. Avoid microwaving on high that’s when proteins can split. If it thickens, stir in a splash of broth or water until it returns to a silky consistency.

How much protein per serving is in this recipe?

Each serving contains roughly 18–20 grams of protein , depending on your broth and dairy base. That’s equivalent to about three large eggs, making it a true protein meal , not just a light soup.

Can I make this soup vegan or dairy-free?

Absolutely. Replace cottage cheese or Greek yogurt with silken tofu or unsweetened soy yogurt . Stick with vegetable broth instead of bone broth, and finish with olive oil or cashew cream for richness. You’ll get nearly the same protein and the same velvety texture.

Best Ever High-Protein Tomato Soup – 20g Creamy Comfort in a Bowl

Name: High-Protein Tomato Soup (20g Protein Per Serving)
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: American
Ingredients: 4 large ripe tomatoes (or 1 can fire-roasted tomatoes); 1 small onion, chopped; 3 cloves garlic, minced; 1 tbsp olive oil; 1 cup low-sodium vegetable or bone broth; ½ cup cottage cheese (or Greek yogurt for variation); 1 tbsp tomato paste; ½ tsp smoked paprika; Salt and pepper, to taste; Fresh basil, for garnish; Optional: 1 scoop unflavored protein powder (for extra protein boost)

High-Protein Tomato Soup (20g Protein Per Serving)

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This creamy high-protein tomato soup delivers 20g of protein per serving with the help of cottage cheese and bone broth. It’s rich, velvety, and deeply comforting — a nourishing bowl that’s perfect for cozy lunches or post-workout meals. Ready in 30 minutes with simple, wholesome ingredients.

Author: Sophie - Top Choice Recipes
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yield: 2–3 servings 1x
Category: Soup, High-Protein Meals
Method: Blended, Stovetop
Cuisine: American, Healthy Comfort Food
Diet: Gluten Free

Ingredients

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4 large ripe tomatoes (or 1 can fire-roasted tomatoes)
1 small onion, chopped
3 cloves garlic, minced
1 tbsp olive oil
1 cup low-sodium vegetable or bone broth
½ cup cottage cheese (or Greek yogurt for variation)
1 tbsp tomato paste
½ tsp smoked paprika
Salt and pepper, to taste
Fresh basil, for garnish
Optional: 1 scoop unflavored protein powder (for extra protein boost)

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Instructions

Roast the vegetables: Preheat oven to 400°F (200°C). Arrange tomatoes, onion, and garlic on a baking tray. Drizzle with olive oil and roast for 20 minutes until slightly charred.
Blend until smooth: Transfer roasted veggies to a blender. Add broth, cottage cheese, and tomato paste. Blend until smooth and creamy.
Adjust and season: Pour mixture into a saucepan. Add smoked paprika, salt, and pepper. Simmer for 5–10 minutes over low heat to thicken.
Serve: Ladle into bowls and garnish with fresh basil and a drizzle of olive oil.

Notes

For a vegan version, swap cottage cheese for silken tofu and use vegetable broth.
For a keto-friendly variation, use heavy cream instead of cottage cheese.
This soup stores well in the fridge for 4 days or freezer for up to 2 months.
Try pairing with a slice of whole-grain toast or grilled cheese for extra comfort.

Nutrition

Serving Size: 1 bowl (about 1½ cups)
Calories: 220 kcal
Sugar: 8 g
Sodium: 410 mg
Fat: 9 g
Saturated Fat: 3 g
Unsaturated Fat: 6 g
Trans Fat: 0 g
Carbohydrates: 14 g
Fiber: 3 g
Protein: 20 g
Cholesterol: 15 mg

Find it online: https://www.topchoicerecipes.com/high-protein-tomato-soup/