An inviting, creamy, high-protein lunch made with just a few simple ingredients. This easy tomato and roasted red pepper soup packs 30 grams of protein and tastes even better with cheesy Hawaiian roll grilled cheese sliders!

Sometimes, you just want a warm, comforting lunch that tastes like something you would order at your favorite cafe. And when the weather starts getting cooler, nothing sounds better than a creamy bowl of tomato soup paired with a gooey grilled cheese sandwich.

But what if you could make that classic combination a little more protein-packed without spending hours in the kitchen?

That’s exactly what we’re making today!

This high-protein tomato and roasted red pepper soup with cottage cheese is one of my favorite easy lunch ideas when I’m craving comfort food while still trying to hit my daily protein goals.

The secret ingredient? Cottage cheese!

Instead of using heavy cream, we’re blending low-fat cottage cheese into Trader Joe’s Organic Tomato and Roasted Red Pepper Soup. It creates a rich, creamy texture as it adds a generous amount of protein.

And because tomato soup deserves a grilled cheese, we’re pairing it with soft Hawaiian rolls stuffed with melty pepper jack and Trader Joe’s Tres Leches cheese.

The best part? This entire meal delivers approximately 49 grams of protein as per the provided macros.

Why You’ll Love This High-Protein Tomato Soup

This easy recipe earns a spot in your lunch rotation for so many reasons.

• 30 grams of protein in the soup alone: Cottage cheese transforms a convenient store-bought soup into a more filling, protein-packed meal.
• Only two ingredients: You only need tomato and roasted red pepper soup and low-fat cottage cheese.
• Ready in about 15 minutes: Perfect for busy weekdays, quick lunches, or a warm dinner.
• Creamy without heavy cream: Blended cottage cheese creates a smooth, rich texture without needing traditional heavy cream.
• Perfect with grilled cheese: Soft, slightly sweet Hawaiian rolls and two types of cheese make the ultimate comfort-food pairing.
• Great for meal prep: Prepare the soup ahead of time and reheat it when you’re ready to eat.

If you’re looking for easy, high-protein vegetarian lunch ideas, this is a delicious way to add more protein to a classic comfort meal.

Ingredients You’ll Need

One of my favorite things about this recipe is how simple the ingredient list is. No complicated steps along with hard-to-find ingredients.

For the High-Protein Tomato and Roasted Red Pepper Soup

350 ml Trader Joe’s Organic Tomato and Roasted Red Pepper Soup

This is the base of our recipe. It already has a delicious combination of sweet roasted red peppers and tangy tomatoes, keeping it a convenient shortcut when you don’t have time to roast fresh vegetables.

200 g Good Culture Low-Fat Cottage Cheese

This is our high-protein secret ingredient! Blending cottage cheese into the soup adds creaminess and a significant protein boost.

I love using low-fat cottage cheese because it blends smoothly and has a mild flavor that doesn’t overpower the roasted tomatoes and peppers.

For the Hawaiian Roll Grilled Cheese

2 Hawaiian Rolls

These soft, fluffy rolls are slightly sweet, which balances the savory cheese and tangy tomato soup perfectly.

28 g Good & Gather Extra Thin Pepper Jack Cheese

Pepper jack adds a delicious creamy melt with a mild kick of spice.

28 g Trader Joe’s Tres Leches Cheese

This cheese brings another layer of creamy, cheesy goodness. Paired with pepper jack, it makes these little grilled cheese sandwiches even more delicious.

Optional: Use a lightly greased nonstick skillet or a little cooking spray to help toast the rolls.

How to Make High-Protein Tomato and Roasted Red Pepper Soup

This recipe couldn’t be easier, especially when you need a quick lunch between work, errands, or workouts.

Step 1: Combine the Soup and Cottage Cheese

In a saucepan, pour in 350 ml of Trader Joe’s Organic Tomato and Roasted Red Pepper Soup.

Add 200 grams of low-fat cottage cheese directly into the saucepan and stir to combine.

No need to blend the cottage cheese beforehand! We’re keeping this recipe simple and using a handheld immersion blender later.

Step 2: Bring the Soup to a Boil

Heat the soup over medium heat, stirring occasionally, until it comes to a boil.

Once boiling, reduce the heat to low and remove the saucepan from the heat before blending.

Step 3: Blend Until Smooth and Creamy

Using a handheld immersion blender, carefully blend the soup directly in the saucepan until the cottage cheese is completely incorporated and the texture is smooth and creamy.

Pro Tip: Blend for an extra 20 to 30 seconds to break down any remaining cottage cheese curds. This is the secret to achieving that rich, velvety texture without using heavy cream!

Taste and adjust the seasoning if desired.

That’s it! You now have an easy, creamy tomato and roasted red pepper soup with approximately 30 grams of protein, perfect for a cozy, satisfying lunch.

How to Make Hawaiian Roll Grilled Cheese

Of course, we can’t have tomato soup without something delicious to dip into it!

Step 1: Prepare the Rolls

Slice the two Hawaiian rolls in half horizontally, creating a top and bottom for each mini sandwich.

Step 2: Add the Cheese

Divide the 28 grams of pepper jack cheese and 28 grams of Tres Leches cheese evenly between the rolls.

Layer the cheeses inside each roll and replace the tops.

Step 3: Toast Until Golden

Preheat the air-fryer to 375°F

Place the stuffed Hawaiian rolls on parchment paper, keep the rolls open, and air fry for about 3-5 minutes.

Cook until the outside is lightly golden and the cheese is completely melted.

Note: Check frequently to prevent the sweet rolls from browning too quickly.

Step 4: Serve and Enjoy

Pour your creamy high-protein tomato and roasted red pepper soup into a bowl, add a small amount of cream on top (optional), and serve with the warm, melty Hawaiian roll grilled cheese sliders.

Dip, enjoy, and repeat!

Tips for the Creamiest High-Protein Tomato Soup

If you’re new to adding cottage cheese to soup, these tricks make all the difference.

Always blend the cottage cheese. This is the most important step for achieving a smooth soup. If you skip blending, you’ll still have cottage cheese curds throughout.

Don’t overheat the soup. Because cottage cheese contains dairy proteins, excessively high temperatures may cause the texture to become grainy. Keep the heat gentle.

Use a soup you already enjoy. Trader Joe’s tomato and roasted red pepper soup makes this recipe especially easy, but you can experiment with other creamy tomato soups.

Toast the Hawaiian rolls slowly. Hawaiian rolls contain sugar, so they can brown quickly. Lower heat allows enough time for the cheese to melt without burning the outside.

Serve everything warm. The combination of creamy tomato soup and freshly melted grilled cheese is what makes this simple meal so satisfying.

Nutrition and Macros

One of the reasons I love this meal is that it makes getting more protein incredibly easy without sacrificing comfort or flavor.

High-Protein Tomato and Roasted Red Pepper Soup

Nutrition	Amount
Calories	324
Protein	30 g
Carbohydrates	30 g
Fat	8 g

Hawaiian Roll Grilled Cheese (Both Rolls)

Nutrition	Amount
Calories	390
Protein	19 g
Carbohydrates	30 g
Fat	22 g

Total Meal Macros

Nutrition	Amount
Calories	714
Protein	49 g
Carbohydrates	60 g
Fat	30 g

Nutrition information is based on the supplied estimates. Actual values may vary depending on product labels, serving sizes, and any additional cooking oil or butter used.

With 49 grams of protein for the complete meal, this makes a satisfying lunch or dinner for anyone trying to increase their protein intake.

My Weight Loss Journey: Learning to Enjoy Comfort Foods

If you’ve been following my journey, you know I’ve naturally lost over 50 pounds through consistent lifestyle changes, finding balance with food, and staying active.

One of the biggest lessons I’ve learned is that healthy eating doesn’t mean giving up the foods you love.

I still enjoy cheesy sandwiches, creamy soups, pasta, and all my favorite comfort foods.

The difference is that I’ve learned to make simple adjustments that help me stay consistent with my nutrition goals.

That’s why I love incorporating cottage cheese into recipes like this one. It gives me that creamy texture I crave while helping me increase my protein intake.

And yes, I still eat grilled cheese!

For me, sustainable weight loss has never been about eating perfectly every single day. It’s about building habits that make healthy living enjoyable and realistic.

Whether you’re trying to lose body fat, build muscle, or simply add more protein to your meals, remember that you don’t have to eliminate your favorite foods to make progress.

Sometimes it’s as simple as adding a little extra protein to your favorite bowl of tomato soup.

Meal Prep and Storage

This creamy tomato soup is perfect for preparing ahead of time, especially if you enjoy having quick lunches available throughout the week.

Refrigerator: Store the prepared soup in an airtight container in the refrigerator for up to 3 to 4 days.

Reheating: Warm the soup gently on the stove top over medium-low heat, stirring frequently. If it thickens in the refrigerator, add a splash of water or broth until it reaches your preferred consistency.

Freezing: I recommend preparing this soup fresh or refrigerating it rather than freezing it. The cottage cheese may separate slightly after thawing and affect the smooth texture.

Grilled cheese storage: For the best texture, assemble and toast the Hawaiian rolls just before serving. You can pre-portion the cheeses and rolls ahead of time to make lunch even faster.

Frequently Asked Questions

Can you really put cottage cheese in tomato soup?

Absolutely! Cottage cheese blends beautifully into tomato soup and adds creaminess and protein. The key is blending it thoroughly before heating.

Does cottage cheese change the taste of tomato soup?

It adds a mild dairy tang, but the tomato and roasted red pepper flavors remain the stars of the recipe. Blending helps create a smooth texture similar to a creamy tomato bisque.

Can I use full-fat cottage cheese instead?

Yes! Full-fat cottage cheese will work, but the calories and fat content will be different from the macros listed in this recipe.

What if I don’t have Trader Joe’s tomato and roasted red pepper soup?

You can use another brand of tomato and roasted red pepper soup or your favorite prepared tomato soup. The flavor, thickness, and nutritional information may vary.

Is tomato soup with cottage cheese good for meal prep?

Yes! It stores well in the refrigerator and makes a convenient high-protein lunch for busy weekdays. Just reheat it gently and stir before serving.

Can I use different cheese for the Hawaiian rolls?

Definitely! Mozzarella, cheddar, Monterey Jack, or provolone would all work. I love the combination of pepper jack and Tres Leches cheese because it creates an extra-creamy grilled cheese with a hint of spice.

Why This High-Protein Soup Recipe Works

This recipe is a great example of how easy it can be to make a more protein-rich meal without starting completely from scratch.

The prepared tomato and roasted red pepper soup provides a flavorful base, while blended cottage cheese adds extra protein and creaminess.

Pairing the soup with Hawaiian roll grilled cheese adds texture, flavor, and even more protein.

It’s quick, satisfying, and made with only a handful of ingredients.

Plus, when you’re balancing a busy schedule with workouts, family, and everyday responsibilities, having convenient recipes like this makes staying consistent with your nutrition goals so much easier.

More Easy High-Protein Recipes

If you enjoyed this creamy tomato soup, you might also love these comforting meals:

• Easy Meatless Lasagna Soup
• Ravioli Casserole
• Creamy Butternut Squash Tortellini with Spinach
• Tom Yum Soup

These are delicious ways to make everyday meals flavorful, convenient, and satisfying.

Final Thoughts

Who says comfort food can’t fit into your high-protein lifestyle?

This creamy tomato and roasted red pepper soup with cottage cheese is proof that sometimes the simplest recipes are the most satisfying.

Whether you’re making a quick lunch, enjoying a cozy night at home, or looking for new ways to add more protein to your diet, I hope this recipe becomes one of your favorites.

And don’t forget the Hawaiian roll grilled cheese. Trust me, that extra cheesy bite dipped into warm tomato soup is worth it!

Want to see how I made it? Head over to Instagram @melshealthybowl for the step-by-step recipe video.

Follow along for more easy high-protein pescatarian-friendly recipes, meal prep ideas, and healthy-ish comfort foods that make eating well enjoyable!