79g-Protein Creamy Tomato Basil Soup (No Cream!)

Name: 79g-Protein Creamy Tomato Basil Soup (No Cream!)
Prep time: 15 min
Cook time: 70 min
Total time: 85 min
Yield: 4
Ingredients: Cherry tomatoes; Yellow onion; Red bell pepper; Garlic cloves; Olive oil; Onion powder; Chilli flakes; Sweet paprika; Fine sea salt; Black pepper; Chicken bone broth; Cottage cheese, 2% fat; Fresh basil; Hot sauce; Double cream; Olive oil; Fresh basil

Roasted tomato–basil soup made silky with cottage cheese and bone broth—about 79g protein per pot, ~20g per bowl. Meal-prep friendly, low carb, big flavour.

🥣 Creamy, High-Protein Tomato Basil Soup

This 79g-protein tomato basil soup is the perfect example of comfort food made smarter 💪. Roasted cherry tomatoes, bell peppers, and garlic bring depth, while cottage cheese and bone broth add a serious protein boost — no cream needed! It’s silky, rich, and surprisingly light.

Whether you’re meal-prepping for the week or craving something cozy and filling, this soup delivers the warmth of classic tomato basil with the satisfaction of a high-protein meal.

🥕 Why You’ll Love This Soup

Protein-packed: Around 20g per bowl, thanks to bone broth and cottage cheese.
Creamy without cream: Cottage cheese makes it velvety smooth.
Meal-prep friendly: Stores well for 4 days or freezes beautifully.
Low-carb & balanced: Comforting yet light enough for everyday meals.

🔥 How It’s Made

1️⃣ Roast the Vegetables

Roasting is where the magic happens. Toss your cherry tomatoes, onion, bell pepper, and garlic with olive oil, paprika, chilli flakes, and salt. Roast them at 200°C (400°F) for about an hour until they’re blistered and caramelised — that’s flavour gold. 🍅🧄

2️⃣ Blend Everything

Transfer the roasted veg and all their pan juices into a blender or large pot. Add bone broth, cottage cheese, and a handful of fresh basil.
Blend until silky smooth — an immersion blender works perfectly here. Taste and tweak with extra salt, pepper, or chilli flakes.

3️⃣ Finish & Serve

Ladle into bowls, drizzle with a bit of olive oil or cream, and add extra basil on top 🌿. For a kick, a few drops of hot sauce take it to the next level.

💡 Pro Tips

Roast until the tomatoes blister — this brings out natural sweetness.
Always season generously; salt unlocks tomato flavour.
For a vegetarian twist, use veg bone broth or pea protein instead of chicken broth.
Blend hot liquids in batches or use an immersion blender to prevent splashes.

🧊 Storage & Meal Prep

Cool leftovers completely, then refrigerate up to 4 days or freeze for 3 months. Reheat gently over low heat — it stays smooth and creamy even after thawing.

⭐ Reader Highlights

Fauna N Flora: “I overcooked red lentils and blended them in—adds protein and fibre. Worked great here!” 🌾
Katherine T.: “So creamy without cream. Meal-prepped 5 jars for the week—lifesaver.” 🥰
Brenda: “Appreciate the protein breakdown—bone broth + cottage cheese combo is genius.” 💡
Talya: “Drizzled with a touch of cream and chilli oil—perfection.” 🔥

❓ FAQs

Can I use tinned tomatoes instead of fresh?
Yes! Use two 800g tins of whole peeled tomatoes. Drain half the liquid before roasting to concentrate the flavour.

How do I make it vegetarian?
Swap chicken bone broth for a high-protein vegetable broth, or add 1–2 scoops of unflavoured protein powder when blending.

Will fat-free cottage cheese work?
It blends fine but tastes lighter — balance it with a spoon of olive oil or a splash of cream when serving.

A bowl of this creamy tomato basil soup is pure comfort that fits your macros 🥣✨ — hearty enough for dinner, yet clean and energising for lunch. Perfect for batch cooking or cozy nights in.