Dinner • Snack
High-Protein Creamy Tomato Soup
A creamy, high-protein marinara sauce made with cottage cheese. Smooth, flavorful, and perfect for pasta, dipping, or meal prep.
Why You’ll Love This Recipe
This sauce is ridiculously easy to make and adds a big protein boost to any meal. It’s creamy, flavorful, and feels way more indulgent than it actually is.
Simple Ingredients
Cottage cheese blends into the marinara to create a smooth, high-protein base, while broth helps thin it out and keep it balanced. Simple seasonings bring everything together.
Best Ways to Enjoy It
Use it over pasta, with chicken, as a dipping sauce, or even as a base for other recipes. It’s super versatile and easy to batch for the week.
Inspiration
At CraveSmart, we take simple viral ideas and turn them into practical, high-protein recipes that actually fit into everyday meals.
High-Protein Creamy Tomato Soup
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
Servings
2
Calories
279
Protein
22g
Carbs
24g
Fat
10g
Ingredients
Switch between US and metric measurements. Metric conversions are approximate.
Dry Ingredients
- Garlic powder, to taste Garlic powder, to taste
- Onion powder, to taste Onion powder, to taste
- Mixed herbs, to taste Mixed herbs, to taste
- Salt and pepper, to taste Salt and pepper, to taste
- 20g cornflour 20g cornflour
Wet Ingredients
- 1 cup (240 ml) marinara sauce 240ml (240 ml) marinara sauce
- 1 cup (240 g) cottage cheese 240ml (240 g) cottage cheese
- 1 cup (240 ml) broth 240ml (240 ml) broth
- Splash of water (to mix with cornflour) Splash of water (to mix with cornflour)
Optional
- Fresh chilli, chopped Fresh chilli, chopped
Instructions
- In a blender, combine the marinara sauce, cottage cheese, broth, garlic powder, onion powder, mixed herbs, salt, and pepper.
- Blend until completely smooth.
- In a small bowl, mix the cornflour with a splash of water to create a slurry.
- Pour the blended mixture into a pot over medium heat.
- Add the cornflour slurry and stir well.
- Cook for 5–10 minutes, stirring occasionally, until the sauce thickens and becomes smooth and creamy.
- Adjust seasoning to taste and serve hot.
Tips
- Blend thoroughly for the smoothest texture—this removes any cottage cheese graininess.
- Add extra seasoning if needed—this recipe benefits from bold flavor.
- Stir consistently once heating to avoid lumps from the cornflour.
Variations
- Add cooked ground turkey or chicken to turn it into a full pasta sauce.
- Use vegetable broth for a lighter flavor or chicken broth for more depth.
- Add parmesan on top for extra richness.
Storage
- Store in an airtight container in the fridge for up to 4 days.
- Reheat gently on the stove, adding a splash of water if it thickens too much.
FAQ
Does it taste like cottage cheese?
No. Once blended and cooked, it tastes like a creamy tomato sauce.
Can I skip the cornflour?
Yes, but the sauce will be thinner. The cornflour helps give it a thicker, creamier texture.
What can I use this with?
It works great with pasta, chicken, as a dip, or even as a base for pizza.
Source Note
Inspired by a viral high-protein sauce idea from @ketosnackz and adapted for better flavor and texture.
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