Creamy Roasted Tomato Soup - High Protein

Creamy roasted tomato soup with yogurt and basil

Too-ripe tomatoes on the counter? Roast them up into this creamy, high-protein soup—comforting, nourishing, and just what you need to make the most of summer’s bounty.

Creamy Roasted Tomato & Red Onion Soup (2 Ways)

Ingredients (Base)

• 1 tbsp olive oil

• 8–9 medium vine-ripened tomatoes

• 1 large red onion (or two small shallots), peeled & quartered

• 6 garlic cloves, peeled

• 1 + ½ tsp salt (plus more to taste)

• ½ tsp black pepper

• 1 tsp dried oregano

• 1 tsp dried basil

• ½ tsp red pepper flakes

• 1 tbsp balsamic vinegar

• Fresh chopped basil, for garnish

Option 1: Vegan (Tofu + Veggie Stock)

• 300 g (1 block) soft or medium tofu, blended until smooth

• ½ cup vegetable stock

Protein (vegan): ~22–25g per batch (~11–12g per serving if 2 servings)

Option 2: Protein-Forward (Cottage Cheese + Bone Broth)

• 1 ½ cups cottage cheese, blended until smooth

• ½ cup chicken bone broth

Protein (cottage cheese + broth): ~30–32g per batch (~15–16g per serving if 2 servings)

Method

1. Preheat oven to 400°F (200°C). Line a large sheet pan with parchment paper.

2. Add olive oil, tomatoes, red onion/shallots, and garlic to the pan. Sprinkle with salt, pepper, oregano, basil, and red pepper flakes. Toss with your hands to coat evenly.

3. Roast for 30–45 minutes, until tomatoes are very soft and caramelized.

4. Let cool slightly, then transfer everything from the pan to a blender. Add either tofu + veggie stock (vegan) or cottage cheese + bone broth (protein-forward). Blend until creamy.

5. Adjust seasoning to taste.

To Serve

• Top with a spoonful of plain Greek yogurt (or dairy-free yogurt for vegan)

• Sprinkle with fresh minced basil

Pistachio & Honey High-protein Waffles

SET UP

• Waffle maker

• 1 Mixing bowl

• 1 Whisk or fork

• 1 Measuring cup and spoon

Ingredients

SERVING SIZE: 2 large Belgian-style waffles, 60g protein

• 3 large eggs

• 2 tbsp melted butter or plant-based alternative

• 1/2 cup (120ml) of milk (dairy or non-dairy)

• 1 scoop (37g) Blonyx Egg White Protein Isolate

• 1 1/2 cups of unbleached flour

• 1 tsp baking powder

• Option: tsp of vanilla extract or 1 1/2 tsp of cinnamon

• Top with: honey-salted pistachios, vegan or dairy-free vanilla yogurt, and organic honey, or my kids’ favourite, Nutella and bananas.

Preheat waffle griddle. Preheat the waffle iron according to the manufacturer’s instructions. Lightly grease it with cooking spray or a small amount of melted butter or oil.

Mix wet ingredients. In a large mixing bowl, beat the eggs with butter, milk, and vanilla extract (optional) until smooth.

Add dry ingredients. Add flour, protein powder, baking powder and cinnamon (optional) to the wet mixture. Stir until combined; the batter should be smooth and free of lumps.

Cook. Pour about a half cup of batter evenly into waffle grids, spreading it evenly. Close the grids and cook until the waffles are golden brown and crisp, about 3-5 minutes, depending on your waffle iron.

Top with all your favourites: Honey, Greek yogurt and pistachios (pictured above) or Nutella and bananas (fan favourite at our house).