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–+ servings
Bowl of high protein tomato soup with cottage cheese topped with croutons, parmesan, basil and a cream swirl

High-Protein Tomato Soup with Cottage Cheese

4.58 from 7 votes
This high-protein tomato soup combines slow roasted cherry tomatoes with cottage cheese and bone broth for 42g protein and 427 calories per serving.
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Prep Time 15 minutes
Cook Time 1 hour 40 minutes
Total Time 1 hour 55 minutes
Servings : 2 servings

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Equipment

Ingredients

To roast
  • 2 lb cherry or grape tomatoes
  • 1 whole head garlic
  • 2 medium shallots
  • 2 tbsp extra virgin olive oil
  • 1 tsp kosher salt
  • 1 tsp smoked paprika
  • ½ tsp fennel seeds or fennel pollen
  • ½ tsp red pepper flakes, (optional)
To blend
  • 2 cups chicken bone broth
  • 2 cups full-fat cottage cheese
To serve
  • fresh basil leaves
  • grated parmesan
US Customary - Metric
Start Cooking

Instructions
 

  1. For the slow roast, 300°F (150°C). For the fast roast, 425°F (220°C). Rack in the middle.
    2. Slow roasting provides the sweetest flavor but if you don't have time you can speed things up with a higher temperature.
  2. Slice 1 whole head garlic in half horizontally, straight through the middle. Leave the skins on. Peel 2 medium shallots and halve them lengthwise.
  3. Add 2 lb cherry or grape tomatoes onto a half sheet pan. Add 2 tbsp extra virgin olive oil, 1 tsp kosher salt, 1 tsp smoked paprika, ½ tsp fennel seeds or fennel pollen and ½ tsp red pepper flakes (optional) and toss with your hands until the spices and oil are evenly distributed. Spread into a single layer with space between the tomatoes. Tuck the shallots in cut side down and set both garlic halves cut side down on the pan.
    Cherry tomatoes tossed with olive oil and smoked paprika on a sheet pan with garlic heads and halved shallots
  4. Slow Roast: 300°F (150°C), 80 to 90 minutes. It's done when tomatoes have collapsed and gone jammy.
    Faster Roast: 425°F (220°C), 40 minutes. It's done when the tomatos have blistered and split and the cut faces of the garlic and shallots are deep golden.
    Roasted cherry tomatoes collapsed and jammy on a sheet pan with browned garlic heads
  5. Let the pan sit for 5 minutes. Hold each garlic half by the skin and squeeze the soft cloves straight into the blender. Discard the skins. Add the shallots.
    Add the tomatoes and the pan juices into the blender with 2 cups chicken bone broth. Blend on high for 60 seconds, until completely smooth. It will be steaming hot. That is fine, because there is no dairy in it yet.
    Take the lid off and let the base sit until it stops steaming.
    Blender jug of smooth roasted tomato base beside a bowl of cottage cheese ready to blend in
    6. Heat will cook the cottage cheese and change the texture so it needs to cool down first. This step is crucial so the soup turns out smooth not grainy.
  6. Add 2 cups full-fat cottage cheese. Blend on high for a full 2 to 3 minutes. Go longer than feels necessary for the creamiest result.
    Spoonful of creamy high protein tomato soup showing its thick pourable texture
  7. Pour into a pot and warm over low heat if needed. Do not let it simmer. Give it a taste and adjust seasonings to your preference. Serve with fresh basil leaves and a little grated parmesan.
    Two white bowls of cottage cheese tomato soup with croutons, basil and parmesan on a striped napkin
    8. For a crunchy topping try olive oil fried sourdough cubes. They become super crunchy like a crouton. Simple cube a slice of sourdough and fry in olive oil until golden brown.

Nutrition

Calories: 427kcalCarbohydrates: 30gProtein: 42gFat: 17gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 11gCholesterol: 9mgSodium: 2232mgPotassium: 1314mgFiber: 5gSugar: 20gVitamin A: 2953IUVitamin C: 106mgCalcium: 211mgIron: 4mg

Notes

  • Slow versus fast: Both roasting temperatures will lead to a delicious soup, but with a slow roast, you concentrate the flavor of the tomatoes more and bring out their natural sweetness. 
  • Fennel seeds versus pollen: Either option works beautifully in this soup, but my personal preference is for fennel pollen if you can get your hands on some. It's a delicious spice that works beautifully in all kinds of dishes.
  • Blending: This recipe can be made with any blender or immersion blender, but a good-quality high-speed blender will make all the difference in creaminess.