This easy high protein tomato soup is creamy, kid-friendly, and packed with 14g of protein per serving. Made with roasted tomatoes, tofu, pesto & fun grilled cheese croutons!
Tomato soup is one of those classic comfort foods that never really goes out of style. It’s warm, cozy, familiar, and usually an easy win with the kids.
But I also love finding simple ways to add a little more nutrition to foods my family already enjoys—without completely changing what they love about them.
That’s exactly how this High Protein Tomato Soup came about.
I wanted to make a classic tomato soup for the girls, but I also wanted to add some extra protein. My solution? High-protein tofu.
And before you wonder if the soup tastes like tofu… it doesn’t! The roasted tomatoes and pesto bring plenty of flavor, while the tofu blends right in and gives the soup a naturally creamy, smooth texture.
No heavy cream. No complicated ingredients. Just a few simple additions to a classic favorite.
And because I wanted to make it a little more fun, I skipped the traditional grilled cheese sandwich and made grilled cheese croutons instead. 🥪✨
Basically, grilled cheese + tomato soup in bite-sized, dunkable form. What’s not to love?
Why You’ll Love This High Protein Tomato Soup
- 14g of protein per serving — a nice boost for a bowl of tomato soup
- Kid-friendly — the tofu blends completely smooth
- Simple ingredients — just a handful of ingredients
- Naturally creamy — no heavy cream needed
- Full of tomato flavor — roasting the tomatoes makes all the difference
- Grilled cheese croutons! — because sometimes dinner just needs a little fun
- Easy family meal — cozy, comforting, and perfect for dipping
The Secret Is in the Roasted Tomatoes
Instead of cooking the tomatoes directly in a pot, I roast them first with a little extra-virgin olive oil.
Roasting brings out the tomatoes’ natural sweetness and gives the soup a deeper, richer flavor.
Once they’re roasted, they’re blended with high-protein tofu and a little pesto until completely smooth.
If you want that beautiful deep-red tomato soup color, there’s one extra step I recommend: cooking tomato paste in a little olive oil before adding the blended soup.
It’s a small step, but it makes a noticeable difference in both the color and flavor.
A Little More Protein Without Making a Big Deal About It
One of my favorite ways to make family meals more nutritious is to work with foods my kids already like rather than completely reinventing their meals.
This soup is a perfect example.
They’re getting the comfort of a familiar bowl of tomato soup, while I’m getting the satisfaction of knowing I added some extra protein along the way.
That’s my kind of mom win.
And because the tofu is blended into the soup, there’s no obvious change in texture or flavor. Just a creamy, satisfying tomato soup that happens to have a little more protein hiding in it.
And Then Come the Grilled Cheese Croutons…
Let’s be honest—tomato soup and grilled cheese are a classic for a reason.
But turning the grilled cheese into little croutons makes the whole thing more fun.
Cut your grilled cheese into bite-sized cubes and scatter them over the soup just before serving. They add that crispy, cheesy bite that makes every spoonful a little more exciting.
And if a few accidentally disappear before they make it into the soup… I won’t tell. 😉
It’s also a fun way to get the kids involved. Let them dunk, dip, scoop, or pile the grilled cheese croutons right on top.
Classic tomato soup, but with a little extra personality.
Nutrition
Each serving of soup provides approximately:
230 calories | 14g protein | 18g carbohydrates | 14g fat | 4g fiber
The tomatoes also provide nutrients including vitamin C, potassium, and lycopene, while the tofu adds plant-based protein and minerals.
Nutrition information is an estimate and will vary depending on the size of the tomatoes, amount of olive oil used, and specific brands of tofu and pesto.
Make It a Meal
This soup is perfect for lunch or an easy family dinner. Add the grilled cheese croutons and you’ve got a cozy combination that feels a little more special than your average bowl of soup.
Healthy-ish, comforting, kid-approved, and definitely more fun with grilled cheese croutons.
That’s a dinner I can get behind.
The full recipe is in the recipe card below.
High Protein Tomato Soup
Ingredients
- 8 ripe tomatoes
- 1–2 tablespoons extra-virgin olive oil, for roasting
- 1 block Trader Joe's High Protein Organic Super Firm Tofu
- 1 tablespoon pesto
- 1 tablespoon extra-virgin olive oil, for the pot
- 2 tablespoons tomato paste
- Salt and Black Pepper, to taste
Instructions
- Preheat oven to 425°F. Place tomatoes on a baking sheet and drizzle with 1–2 tablespoons olive oil.
- Roast for 30 minutes, until the tomatoes are softened and lightly caramelized.
- Allow tomatoes to cool slightly, then peel away the skins.
- Add roasted tomatoes, high-protein tofu, and pesto to a blender. Blend until completely smooth.
- Heat 1 tablespoon olive oil in a pot over low heat. Add tomato paste and cook for a few minutes, stirring occasionally, until the paste softens and deepens in color.
- Carefully add the blended tomato mixture to the pot and stir well.
- Bring to a gentle boil, then reduce heat to low and simmer for several minutes.
- Season with salt and black pepper to taste and serve warm.
Notes
Serving Suggestions
Serve with grilled cheese, toasted sourdough, garlic bread, crackers, or a simple green salad.
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