This High Protein Tomato Soup is my favorite way to sneak in more protein. It tastes like a classic but fills me up like a full meal. It’s rich, satisfying, and pairs perfectly with a crispy grilled cheese.
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Why This Recipe Stands Out
This High Protein Tomato Soup is my cozy-weather go-to—especially with a gooey grilled cheese on the side! Here’s why this recipe works:
- Protein-Packed & Satisfying: Thanks to the beef gelatin and heavy cream, this soup has extra staying power without adding a ton of work. It's like a high protein version of my easy vegan tomato soup.
- Classic Flavor, Elevated: The garlic, shallot, and thyme build a rich, savory base that tastes like it simmered all day - but it’s ready in 20 minutes.
- Silky, Creamy Texture: The beef gelatin blends in smoothly for a velvety finish that takes this soup to the next level.
- Grilled Cheese Perfection: Thick sourdough, golden crispy edges, and melty cheese make this the ultimate dipper. It’s the comfort combo I crave most.
Key Ingredients
- Beef Gelatin – This is the secret ingredient that gives our soup its high protein content. It dissolves easily in the hot soup and is completely flavorless.
- Strained or Crushed Tomatoes – We use either strained or crushed tomatoes for their rich, concentrated flavor. These are usually sold in 15-ounce cans.
- Shallot and Garlic – These aromatics add a depth of flavor to the soup. Make sure to finely mince them so they blend in seamlessly.
- Heavy Cream – This adds a touch of richness to the soup. You can adjust the amount to your liking, but we usually use about ½ cup.
Substitutions and Variations
Here are some of my favorite flavor substitutions and variations:
- Protein Boost: I use beef gelatin for extra protein, but you can swap in unflavored collagen peptides or even a scoop of plain protein powder made for cooking. Just be sure it dissolves well!
- Creamy Texture: I love the richness heavy cream adds, but half-and-half or full-fat coconut milk also work beautifully for a dairy-free version.
- Spicier: For a little heat, add a pinch of red pepper flakes or a dash of smoked paprika with the garlic. It adds a warm, smoky depth that balances the tomatoes.
- Tomatoes: I usually use strained tomatoes, but crushed or fire-roasted canned tomatoes give a chunkier texture and more layered flavor.
How to Make High-Protein Tomato Soup
Step 1: Heat butter in a medium pot over medium heat. Add shallot and sauté for 4 minutes until softened, then stir in the garlic for 30 seconds.
Step 2: Add chicken broth, tomatoes, sugar, dried thyme, salt, and pepper. Bring to a boil, then reduce to a simmer and cook for 10 minutes.
Step 3: Slowly sprinkle gelatin over the soup while whisking constantly until fully dissolved with no lumps.
Step 4: Stir in heavy cream, adjust seasoning to taste, and remove the soup from the heat. Blend with an immersion blender if a smoother texture is desired.
Step 5: Butter one side of a bread slice and place it buttered side down in a heated skillet. Top with cheese and cook over medium heat for 4–5 minutes until golden brown underneath.
Step 6: Butter another slice, place it on top (buttered side up), flip the sandwich carefully, and cook another 4–5 minutes until golden brown. Cut in half and serve with the soup.
For full list of ingredients and instructions, see recipe card below.
What to Serve with High Protein Tomato Soup
Main Dishes
- This high protein tomato soup is cozy and satisfying on its own, but we love pairing it with a crispy grilled cheese sandwich for the ultimate comfort meal.
- It’s also great with a chickpea salad sandwich, a loaded BLT, or some oven baked chicken thighs for a heartier dinner.
- When we want something lighter, we serve it with a simple arugula salad or a slice of freshly baked garlic focaccia bread.
Other Sides
- This tomato soup plays so well with other sides, too. Try it with a side of garlic breadsticks, parmesan roasted broccoli, or a quick Caesar salad.
- We also love it with crispy air fryer carrots, roasted Brussels sprouts, or a handful of baked tortilla chips for dipping.
Frequently Asked Questions
You can use either strained tomatoes or crushed tomatoes for this recipe. Both will give you a smooth, rich tomato flavor. If you prefer a chunkier texture, you can also use diced tomatoes.
Yes, you can substitute the chicken broth with vegetable broth. It will still be flavorful and delicious.
The gelatin is what gives this soup its high protein content. It also helps to thicken the soup and give it a smooth, velvety texture. Sprinkling it over the soup and whisking it in slowly will prevent lumps from forming.
Since this is a gelatin-based tomato soup, I recommend consuming it immediately. If you have leftover soup, store it in an airtight container in the refrigerator for up to 4 days; however, remember that the soup will naturally thicken and become more set when chilled.
Warm the soup gently in a saucepan over low to medium heat, stirring frequently until it returns to a smooth, liquid consistency.
Recipe
High Protein Tomato Soup
Ingredients
- 1 tablespoon butter
- 1 shallot finely minced
- 2 cloves garlic finely minced
- 1 ½ c chicken broth
- 15 oz strained tomatoes or crushed tomatoes
- ½ teaspoon coconut sugar or cane sugar
- ½ teaspoon dried thyme
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 2 scoops beef gelatin
- ½ c heavy cream
For the Grilled Cheese:
- 1 tablespoon butter
- 2 slices sourdough bread
- 4 slices Swiss or cheddar cheese
Instructions
- Heat butter in a medium pot over medium heat. Add shallot and saute for 4 minutes until softened. Add garlic and stir for 30 more seconds.
- Add chicken broth, tomatoes, sugar, dried thyme, salt and pepper. Bring the soup to a boil, then reduce simmer, and cook for 10 minutes.
- Slowly sprinkle gelatin over the soup and continuously whisk using a hand whisk until no lumps remain.
- Add heavy cream, adjust the seasoning, and remove the soup from the heat.
- If you want, you can use an immersion blender to puree the soup.
To Make a Grilled Cheese Sandwich:
- Spread ½ tablespoon of butter on one side of bread and place the buttered side down in a heated skillet. Place cheese on top of bread and cook on medium heat for about 4-5 minutes until the underside of the bread turns golden brown.
- Butter a second piece of bread and place it on top of cheese buttered side up. Carefully flip the sandwich and cook for another 4-5 minutes until the bottom gets golden brown. Remove from the heat and cut the grilled cheese sandwich in half.
Notes
- Feel free to use fresh tomatoes when they're in season, but strained or crushed tomatoes work just as well and are a time-saver.
- Don't rush the gelatin step. Sprinkle it over the soup and whisk it until it's completely dissolved. This is what gives your soup a velvety, smooth texture and adds the extra protein.
- Since this is a gelatin-based tomato soup, I recommend consuming it immediately. If you have leftover soup, store it in an airtight container in the refrigerator for up to 4 days; however, remember that the soup will naturally thicken and become more set when chilled.
- To reheat the soup - warm it gently in a saucepan over low to medium heat, stirring frequently until it returns to a smooth, liquid consistency.
Nutrition
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Iryna Bychkiv is the founder and writer of the culinary website Lavender & Macarons, where she shares clean, European-inspired recipes that are delicious, easy to prepare, and made with wholesome ingredients. Iryna loves creating meals that are simple yet healthy and unique, including vegan and vegetarian recipes.
Iryna is also a freelance writer for MSN and Associated Press Wire.
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