This High Protein Tomato Soup is a comforting bowl full of rich tomato flavor and a hearty boost of protein that keeps you full and satisfied. It blends fresh tomatoes with beans or lentils, making it smooth, creamy, and packed with good stuff to fuel your day.
I love how easy it is to make this soup feel like a warm hug on a chilly day, yet it has that extra protein punch to keep me going without reaching for snacks all the time. Adding cooked beans or a scoop of protein powder can turn a simple tomato soup into a wholesome meal that everyone in the family enjoys.
My favorite way to serve it is with a slice of crunchy whole-grain bread or a sprinkle of fresh herbs on top. It’s the kind of dish that feels cozy and healthy at the same time, perfect for lunch or a light dinner. Whenever I make this soup, it reminds me of those laid-back evenings when comfort food meets good nutrition without any fuss.
Key Ingredients & Substitutions
Crushed Tomatoes: They are the heart of this soup, bringing a fresh and tangy base. If you don’t have canned tomatoes, use fresh ripe tomatoes that are peeled and chopped. Tomato paste can also boost flavor but use less liquid if you do.
White Beans & Lentils: These add most of the protein and creaminess. Cannellini or navy beans work well for a smooth texture. Lentils add earthiness but are optional. You can swap beans for chickpeas or use cooked tofu for a similar protein boost.
Greek Yogurt: It makes the soup creamy and adds protein. Use plain, unsweetened yogurt for best taste. For a dairy-free option, try coconut yogurt or unsweetened plant-based yogurt with added protein.
Vegetables (Onion, Carrot, Celery): These build flavor and add nutrition. Feel free to finely dice or grate carrots for faster cooking. If you’re short on celery, add more carrot or a pinch of celery salt instead.
How Do I Get a Smooth, Creamy Soup Without Lumps?
Blending the soup is key to getting that silky, rich texture people love. Here’s how I do it well every time:
- Use an immersion blender straight in the pot for easy, quick blending.
- If you don’t have one, blend the soup in batches in a countertop blender. Let it cool slightly first, and fill the blender no more than halfway to avoid spills.
- Blend until smooth, then return to heat and stir in the Greek yogurt off the heat to avoid curdling.
- If the soup feels too thick after blending, add a bit more broth or water to reach your desired consistency.
Taking these steps helps keep the soup creamy and smooth without lumps, making every bite velvety and delicious.
Equipment You’ll Need
- Large pot – I use this to cook the vegetables and simmer the soup all in one place, making things simple and easy to clean up.
- Immersion blender or countertop blender – blending the soup until smooth is key; I prefer the immersion blender for quick and safe blending right in the pot.
- Measuring cups and spoons – for accurate ingredient portions, especially when adding herbs and yogurt.
- Wooden spoon or ladle – helps stir ingredients while cooking and serves the soup with ease.
Flavor Variations & Add-Ins
- Spice it up with a pinch of red pepper flakes or a dash of smoked paprika for extra warmth and flavor.
- Add cooked shredded chicken or turkey for even more protein and meaty texture.
- Throw in some chopped spinach or kale near the end for added greens and nutrients.
- Stir in roasted red peppers or a splash of balsamic vinegar for a tangy twist that enhances the tomato flavor.
How to Make High Protein Tomato Soup
Ingredients You’ll Need:
- 2 tbsp olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 1 carrot, chopped
- 1 celery stalk, chopped
- 1 can (28 oz) crushed tomatoes
- 3 cups vegetable broth (or chicken broth)
- 1 cup cooked white beans (e.g., cannellini or navy beans)
- 1/2 cup cooked lentils (optional, for extra protein)
- 1/4 cup plain Greek yogurt (or a plant-based protein yogurt)
- 1 tsp dried basil
- 1/2 tsp dried oregano
- Salt and pepper, to taste
- Fresh basil, thinly sliced (for garnish)
- Freshly ground black pepper, for garnish
- Optional: drizzle of olive oil or chili oil for serving
Time Needed
You’ll spend about 10 minutes prepping the vegetables and gathering ingredients. Cooking and simmering takes around 25 minutes. Blending and finishing with yogurt will take an extra 5 minutes. All in all, this comforting high protein tomato soup takes about 40 minutes from start to finish.
Step-by-Step Instructions:
1. Sauté the Vegetables:
In a large pot, warm the olive oil over medium heat. Add the chopped onion, carrot, and celery. Cook these together, stirring occasionally, until they soften. This usually takes about 5-7 minutes.
2. Add Garlic and Simmer:
Stir in the minced garlic and cook for another 1-2 minutes until you can smell that lovely, fragrant aroma. Next, pour in the crushed tomatoes, vegetable broth, dried basil, and oregano. Mix everything well and bring the soup to a gentle simmer.
3. Add Protein and Continue Cooking:
Stir in the cooked white beans and lentils. Let the soup cook at a low simmer for 15-20 minutes. This helps the flavors meld and allows the soup to thicken slightly.
4. Blend to Creamy Perfection:
Using an immersion blender, carefully blend the soup in the pot until silky smooth. If you don’t have one, transfer the soup in batches to a blender and blend until creamy, then return it to the pot.
5. Finish with Yogurt and Season:
Remove the pot from heat and stir in the Greek yogurt to add creaminess and an extra protein punch. Taste the soup and add salt and pepper as you like.
6. Serve and Enjoy:
Ladle the hot soup into bowls. Sprinkle with fresh basil and freshly ground black pepper. If you want, add a little drizzle of olive oil or chili oil on top for extra flavor. Dig in and enjoy your nourishing, high-protein tomato soup!
Can I Use Canned Beans Instead of Cooking Them Fresh?
Yes! Just drain and rinse canned beans well before adding them to the soup. This saves time and still gives you great protein and creaminess.
Is There a Dairy-Free Alternative to Greek Yogurt?
Absolutely. Use unsweetened plant-based yogurt like coconut or almond yogurt with added protein to keep the soup creamy without dairy.
How Should I Store Leftover Soup?
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stove or in the microwave, stirring occasionally for even heat.
Can I Freeze High Protein Tomato Soup?
Yes, you can! Cool the soup completely, then freeze it in freezer-safe containers for up to 3 months. Thaw overnight in the fridge and reheat on the stove.
