High Protein Sweet Potato Tomato Soup with Cottage Cheese is a creamy, nourishing soup made with blended sweet potatoes, tomatoes, and cottage cheese. It is naturally gluten free and can be easily adapted to be vegetarian or vegan. The cottage cheese and broth make it high in protein while keeping it light and wholesome. This cozy, flavorful soup is the perfect healthy meal for fall or winter.
Soup is the best. For more yummy soup recipes try my green goddess soup, tuscan lentil soup or my golden goddess soup.
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Why you'll love this recipe
It is easy to make and comes together in one pot and your blender.
It is gluten free and can easily be made vegetarian or vegan.
Thanks to the cottage cheese and bone broth it is high in protein.
It is the perfect healthy fall or winter dinner.
Ingredients
- Olive oil – provides a base for sautéing and adds richness.
- Onion – builds aromatic depth and natural sweetness as the flavor foundation.
- Garlic – enhances the soup with a savory, aromatic punch.
- Sweet potato – adds body, natural sweetness, and creaminess once blended.
- Crushed or whole tomatoes – give the soup acidity, brightness, and a rich tomato flavor.
- Broth (bone, vegetable, or chicken) – forms the liquid base and carries flavor; bone broth also boosts protein.
- Cottage cheese – blends in to create creaminess and add protein without heavy cream.
- Basil – brings freshness and herbaceous notes that balance the richness.
- Salt – enhances and balances all the flavors.
- Black pepper – adds mild heat and sharpness to round out the flavor.
- Thyme – adds an earthy, savory depth.
- Paprika – lends warmth, color, and subtle smokiness.
See the recipe card for full information on ingredients and quantities.
Substitutions
- olive oil - you can use butter if desired.
- cottage cheese - ricotta would be a good substitute. You could also sub in ¼ cup cashews for a vegan sub.
Step-by-Step Instructions
Step 1
Cook onions and garlic.
Step 2
Simmer soup until cooked through.
Step 3
Blend together soup.
Step 4
Serve and enjoy.
Storage instructions
You can store the extra soup in a sealed container in your fridge for up to 3-4 days.
Recipe Pro-Tips
Use a good quality cottage cheese for the best tasting soup. I recommend Kalona Supernatural or Good Culture.
I like to use bone broth to bump up the protein but vegetable broth also works. I love kettle and fire bone broth and code avocadoskillet gets you 20% off!
Recipe FAQS
No! The sour taste is completely masked by the sweet potatoes and tomatoes. The cottage cheese just makes the soup creamy and high in protein.
Bone broth is rich in collagen, amino acids, and minerals that support joint health, gut health, and skin elasticity. Its high protein content can help with muscle repair and keeping you fuller for longer. Drinking it regularly may also support immune function and overall hydration, making it a nourishing addition to the diet.
Yes, substitute the cottage cheese with ¼ cup cashews and use veggie broth.
Other high protein soups to try
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For a comforting meal pair this with my roasted garlic grilled cheese.
High Protein Sweet Potato Tomato Soup with Cottage Cheese
Ingredients
- 1 tablespoon olive oil
- 1 onion - finely chopped
- 6 cloves garlic - minced
- 2 ½-3 cups cubed sweet potato from 1 small sweet potato
- 28 oz can crushed or whole tomatoes
- 3 cups bone broth, vegetable broth or chicken broth use bone broth for extra protein
- ½ cup finely chopped onion
- ½ cup cottage cheese I used full fat, 2% would also work but it will be less creamy
- ½ cup finely chopped basil
- 1 ½ teaspoons salt
- black pepper to taste
- 1 teaspoon thyme
- 1 teaspoon paprika
Instructions
- Heat oil in a soup pot over medium heat. Add onion and cook for about 7 minutes. Add garlic and cook for another 3 minutes.
- Add all remaining ingredients to the pot except for the cottage cheese. Bring to a simmer and cook for about 15 minutes, until the sweet potatoes are fork tender.
- Add soup to a blender along with the cottage cheese. It is okay to blend the hot soup with the cottage cheese. Blend on high until smooth.
- Divide out soup and serve.
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