High-Protein Tomato Soup
5 min prep25 min cookEasy

High-Protein Tomato Soup

A rich, comforting bowl of crushed tomato and bone broth soup with brown rice and an invisible egg-drop protein boost — 14g protein at only 135 calories

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A deep, vibrant red tomato soup built on high-protein bone broth instead of water, simmered with pure crushed tomatoes, dried oregano, and garlic. Egg whites are drizzled into the simmering broth to form tiny, invisible rice-like protein fragments, then combined with a measured mix of real brown rice and cauliflower rice for hearty texture. Finished with a rustic oregano garnish — no oil slick needed. 135 calories, 14g of protein, and only 1g of fat.

📊Nutrition

Per serving

0kcalCalories
0gProtein
0gFats
0gCarbs

🧾Ingredients

0/6

Lean High-Protein Broth

  • 150gPure crushed tomatoes or passataCheck that the ingredient list is just tomatoes and salt — no hidden sugars or oils
  • 150mlChicken or beef bone brothThe invisible hack — injects deep flavor and 7-9g of collagen protein with zero fat
  • a pinch eachDried oregano, garlic powder, sea salt, and black pepper

Smart Carbs (Texture Hack)

  • 15gDry brown riceA small, measured amount for authentic chewy texture
  • 40gCauliflower riceMixed with real rice to bulk up volume without doubling the carbs

Invisible Protein Boost

  • 50gPure liquid egg whitesThe Egg Drop Trick — forms tiny, unnoticeable white specks that mimic rice grains while adding 5g of extra protein for only 25 calories

👨‍🍳Method

1

Cook the "Rice"

20 min

Boil a small pot of water and cook your 15g of brown rice until tender. In the last 3 minutes of boiling, add the cauliflower rice to soften it. Drain well and set aside.

2

Build the Protein Broth

3 min

In a saucepan, combine your pure crushed tomatoes and the high-protein bone broth. Bring the mixture to a gentle simmer over medium heat.

3

Season

1 min

Add your dried oregano, garlic powder, sea salt, and black pepper to the simmering soup. Stir well.

4

The Invisible Protein Trick

2 min

While the soup is simmering, take a whisk or fork and stir the red broth rapidly in a circle to create a whirlpool. Slowly drizzle your 50g of liquid egg whites into the moving broth. They will instantly cook into tiny, rice-like fragments that disappear into the texture of the soup.

💡Stir continuously while drizzling — the faster the whirlpool, the smaller and more invisible the egg white fragments become.
5

Combine and Serve

1 min

Stir your cooked brown rice and cauliflower rice mixture into the hot soup. Ladle it into a wide bowl.

6

The Garnish

1 min

Sprinkle a tiny pinch of extra dried oregano over the surface for a rustic visual presentation. Serve hot immediately — no oil needed!

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