high protein, comfort food Haley Rizek high protein, comfort food Haley Rizek

Recipe: High protein tomato soup & grilled cheese

High Protein Tomato Soup with Grilled Cheese

Warm up with this delicious High Protein Tomato Soup paired with a gooey High Protein Grilled Cheese sandwich. Perfect for lunch or a cozy dinner, this combination is not only comforting but also packed with nutrients!

Total time: 45 minutes

Difficulty: Medium

Servings: 4

Protein per serving: 30g (see bottom for full nutrition facts)

Cookware needed: Soup pot, griddle pan, blender or inversion blender, cutting board, knives, cheese cutting knife.

High Protein Tomato Soup

Serves 4

Ingredients:

  • 2 tablespoons beef tallow or your choice of oil

  • 1 onion, finely chopped

  • 4 cloves garlic, finely chopped

  • 1 (28-ounce) can whole peeled tomatoes

  • 3 cups vegetable broth (or bone broth for extra protein)

  • Pinch of salt

  • Pinch of black pepper

  • ½ teaspoon oregano

  • ½ teaspoon thyme

  • ½ cup finely chopped fresh basil

  • 2 tablespoons tomato paste

  • ¾ cup cottage cheese

Instructions:

  1. In a soup pot, heat the oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent. Stir in the garlic and cook for an additional 3 minutes.

  2. Add the canned tomatoes, vegetable broth, salt, pepper, oregano, thyme, basil, and tomato paste to the pot. Bring the mixture to a simmer and cook for 15-20 minutes. (Longer cooking time enhances the flavor!)

  3. While the soup is simmering, prepare the grilled cheese sandwiches (see below).

  4. Once the soup is ready, blend it until smooth using a blender or immersion blender, then stir in the cottage cheese.

  5. Serve warm alongside your grilled cheese sandwiches!

High Protein Grilled Cheese

(Makes 2 full sandwiches; 1 serving = ½ sandwich)

Ingredients:

  • 4 slices sourdough bread

  • 1/2 tbs Mayonnaise or butter for spreading

  • 2oz Sharp white cheddar cheese

  • 2oz Low-skim mozzarella cheese

  • 1oz Fresh parmesan cheese

  • 4oz Deli-sliced turkey meat (or your choice of meat)

Instructions:

  1. Preheat a skillet or frying pan over medium heat.

  2. Spread a thin layer of mayonnaise or butter on one side of each slice of sourdough bread.

  3. Place one slice of bread (buttered side down) in the skillet. Layer with:

    • 1oz sharp white cheddar cheese

    • 1oz low-skim mozzarella cheese

    • 2oz deli-sliced turkey meat

    • 0.5oz fresh parmesan cheese

  4. Top with the remaining slice of bread, ensuring the buttered side is facing out. Repeat for the second sandwich.

  5. Cook for about 3-4 minutes, or until the bread is golden brown and the cheese begins to melt. Flip the sandwiches gently and cook for another 3-4 minutes, until the other side is golden brown and the cheese is fully melted. (If the bread is browning too fast, you can microwave it for 10 seconds to help the cheese melt.)

  6. Remove the sandwiches from the skillet and let them cool slightly. Cut each sandwich in half to create four halves and serve warm.

Nutritional Information:

Tomato Soup (per serving):

  • Calories: 164 kcal

  • Protein: 17g

  • Fat: 6g

  • Carbohydrates: 16g

Grilled Cheese (per serving):

  • Calories: 216 kcal

  • Protein: 14.5g

  • Fat: 11.75g

  • Carbohydrates: 13g

Combined Total (per serving):

  • Calories: 380 kcal

  • Protein: 31.5g

  • Fat: 17.75g

  • Carbohydrates: 29g

Recipe Alterations:

  1. Vegetarian/Vegan Option:

    • Tomato Soup: Substitute the beef tallow with olive oil or coconut oil. Replace the cottage cheese with a plant-based alternative, such as silken tofu or cashew cream, for a creamy texture.

    • Grilled Cheese: Use dairy-free cheese alternatives (such as cashew or almond-based cheese) and vegan butter or oil on the bread. Replace deli-sliced turkey with grilled vegetables or avocado slices.

  2. Spicy Kick:

    • Tomato Soup: Add a pinch of red pepper flakes when cooking the onions and garlic for a spicy flavor. You can also stir in a dash of hot sauce at the end for extra heat.

    • Grilled Cheese: Include some green chile inside the sandwich for a kick.

  3. Herb & Flavor Boost:

    • Tomato Soup: Enhance the flavor profile by adding additional herbs like a bay leaf during cooking, or fresh herbs like parsley or chives just before serving. You can also add a splash of balsamic vinegar for depth.

    • Grilled Cheese: Mix fresh herbs like basil or rosemary into the cheese filling or sprinkle dried Italian herbs onto the buttered side of the bread for extra flavor.

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