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Heart Healthy Soup Recipes - High Protein Tomato Soup

There’s something quietly comforting about a bowl of homemade tomato soup, especially one that’s rich in protein and feels like a warm hug from the inside. I came up with this version on one of those cold afternoons when the fridge looked a little too empty for comfort, but somehow a few pantry staples came together to save the day. This isn’t your run-of-the-mill soup—it’s hearty, rich, and just a little indulgent without ever being heavy. When you need a meal that checks both 'healthy' and 'satisfying,' this one does it without trying too hard. We use everyday ingredients—juicy tomatoes, a touch of creaminess, and a good amount of protein—to make it filling and comforting. The texture lands right between smooth and cozy, the kind that makes you pause between spoonfuls. It’s one of those healthy tomato soup recipes that somehow feel like a cheat meal but isn’t. If you love healthy soup recipes high protein or are just hunting for tomato soup recipes that actually keep you full, you’re going to enjoy this. It’s a healthy hearty soup, possibly the best tomato soup recipe I’ve tried, and definitely belongs in your high protein soup recipes collection.
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Soup
Cuisine: American
Keywords: best tomato soup recipe, Healthy Hearty Soup, healthy soup recipes high protein, Healthy Tomato Soup, Heart Healthy Soup Recipes, high protein soup recipes, tomato soup recipes
Servings: 4 bowls
Author: Elena

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 can (28 oz) crushed tomatoes
  • 2 cups chicken or vegetable broth
  • 1 scoop unflavored protein powder or ½ cup Greek yogurt
  • 1 teaspoon salt (adjust to taste)
  • ½ teaspoon black pepper
  • 1 teaspoon dried basil
  • 1 teaspoon sugar (optional)
  • ½ cup milk or cream (optional for creamier texture)

Instructions

  1. Heat olive oil in a large pot over medium heat. Add diced onion and sauté until soft and fragrant, about 3 to 5 minutes.
  2. Add minced garlic and cook for another 30 seconds, stirring often so it doesn’t burn.
  3. Pour in crushed tomatoes and broth, then stir in basil, salt, pepper, and sugar if using. Bring to a gentle simmer.
  4. Reduce the heat and let it cook for about 15 to 20 minutes, allowing the flavors to blend.
  5. Carefully blend the soup using an immersion blender until smooth (or leave it slightly chunky if you like texture).
  6. Stir in protein powder or Greek yogurt until well incorporated, then add milk or cream if you prefer a creamier consistency.
  7. Taste and adjust seasoning before serving warm.

Notes

If you want to make this dairy-free, skip the milk or cream and use coconut milk or a splash of cashew cream instead. You can store leftovers in the fridge for up to 4 days or freeze them for later. I’ve even tried adding roasted red peppers once, and it turned out surprisingly rich and smoky.