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Marry Me High Protein Tomato Soup

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Get ready for an "I do" with this Marry Me High Protein Tomato Soup! Roasted tomatoes, garlic, onion, and bell pepper blend with silken tofu and sun-dried tomatoes to make a rich, velvety, dairy-free soup. With approximately 12g of plant-based protein per bowl, this easy sheet pan soup delivers all the cozy, garlicky flavors of the viral Marry Me sauce.

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Marry Me Tomato Soup

I’m not saying this soup is the reason Eric proposed…

But I’m also not NOT saying that… Draw your own conclusions!

If you’ve been around here long enough, you know I love taking traditionally creamy, cheesy recipes and giving them the full Jackfruitful treatment. And this High Protein Tomato Soup might be one of my favorites yet! It’s rich, garlicky, full of sun-dried tomato flavor, and somehow completely dairy-free. The secret? Silken tofu, of course.

Blending tofu into the roasted vegetables gives this soup a velvety, creamy texture you’d normally get from heavy cream, plus a serious protein boost. Paired with nutritional yeast for a little parmesan-like flavor, it’s a pretty convincing alternative to traditional creamy tomato soup.

And the best part? Each bowl has approximately 12 grams of protein, roughly three times what you’d find in many classic tomato soups, depending on the ingredients. I am quite obsessed.

What is Marry Me Soup?

If you haven’t fallen down the Marry Me recipe rabbit hole yet, here’s the deal.

The trend started with Marry Me Chicken, a dish known for its creamy, garlicky sauce made with sun-dried tomatoes, parmesan, herbs, and a little heat. Supposedly, it’s so good it’ll inspire a marriage proposal.

Since then, the internet has turned those flavors into everything from pasta and gnocchi to lentils and now, soup.

In this version, sun-dried tomatoes bring that classic marry me flavor, tofu makes it velvety and creamy without a drop of cream, nutritional yeast adds all the cheesy, parmesan-y goodness, and fresh basil brightens everything up at the end. And speaking of garlic, please measure it with your heart. I used TWO full bulbs, and I regret nothing.

Why You’ll Love This High Protein Soup

This high protein soup has all the comfort of a classic creamy tomato soup, without the heavy cream or cheese. Instead of simmering a pot for an hour, you roast everything on one sheet pan, caramelizing the tomatoes and garlic and giving you a deep, umami-rich flavor you just don’t get from traditional tomato soup. You don’t even have to turn on the stove! It’s seriously so easy and beyond delicious. Plus, you get everything you love about the flavors of marry me recipes, tomato soup, plus protein, too!

Ingredients for High Protein Tomato Soup

You don’t need a long list of complicated ingredients for this soup; here’s what makes it work:

Fresh Tomatoes: The foundation of this soup, versatile from the start. Use whatever tomato you love the most; roma, round, cherry, or grape tomatoes all work. Roasting concentrates their natural sweetness and deepens their flavor.
Yellow Onion: Adds sweetness and savory depth as it caramelizes in the oven.
Garlic: Two whole bulbs might sound excessive, but roasting turns garlic soft, sweet, and mellow. It gives the soup incredible flavor without the sharp bite of raw garlic.
Red Bell Pepper: Adds natural sweetness, color, and a little extra body.
Olive Oil: Optional, but recommended. A light drizzle encourages the vegetables to brown and caramelize more evenly.
Silken Tofu: The secret ingredient for all that velvety, creamy goodness! Silken tofu blends seamlessly into the soup, adding plant-based protein and a creamy texture.
Sun-Dried Tomatoes: Essential for that signature Marry Me flavor; they add concentrated tomato flavor, savory richness, and a subtle tang. Use dried rather than oil-packed, if you can.
Nutritional Yeast: Adds a savory, parmesan-like flavor without dairy. It’s what gives the soup that cheesy richness you’d expect from a traditional Marry Me sauce.
Italian Seasoning: Brings together the familiar flavors of oregano, basil, and other Italian herbs.
Balsamic Vinegar: Adds a slight tang and depth that complements the roasted flavors perfectly.
Vegan “Chicken” Bouillon: Adds savory depth and balances the tomatoes’ sweetness and acidity.
Cashew Cream, Coconut Milk, or Soy Milk: Optional for extra silkiness. The tofu already makes this soup creamy, but a splash of plant-based cream or milk gives it an even richer finish.
Fresh Basil: Adds a bright, fragrant finish that balances the roasted vegetables and rich tomato flavor.
Dairy-Free Yogurt: Optional for serving. A little swirl adds tang and makes each bowl look extra inviting.

How to Make This Marry Me Tomato Soup

Now that you have your ingredients, it’s time to make the easiest sheet-pan soup ever!

Roast the Vegetables

Preheat your oven to 450°F. Arrange the halved tomatoes, quartered onion, red bell pepper, and garlic bulbs on a large baking sheet. Place the tomatoes cut-side up and make sure everything has enough room to roast. Drizzle with olive oil if using, then season generously with salt and pepper. Roast for 25–35 minutes, until the tomatoes soften, the edges turn golden, and the garlic is tender.

Blend Until Creamy

Let the vegetables cool slightly, then transfer them to a high-speed blender. Squeeze the roasted garlic cloves from their skins and add them to the blender with the tomatoes, onion, and pepper. Be sure to include any delicious juices from the baking sheet! Add the silken tofu, sun-dried tomatoes, nutritional yeast, Italian seasoning, water, vegan bouillon, and optional plant-based milk or cream. Blend on high until completely smooth.

Tip: If your blender isn’t designed for hot liquids, let the vegetables cool further and follow the manufacturer’s instructions. You can always warm the soup after blending.

Adjust the Consistency

Taste the soup and adjust with more salt, pepper, or water as needed. I like mine thick and creamy, especially when there’s bread involved, but you can thin it out to your preferred consistency.

Garnish and Serve

Pour the soup into bowls and finish with a swirl of dairy-free yogurt and plenty of chopped fresh basil. Serve immediately with crusty bread or a warm grilled cheese for dipping. And yes, double dipping is encouraged.

How to Serve This High Protein Tomato Soup

I cannot think of a better way to serve this soup than on a chilly fall or winter day. It makes the easiest protein-packed lunches to prep for the week. And if you ask me, the real move is pairing it with crusty bread or a warm grilled cheese for dunking. The soup brings the protein, the sandwich adds the perfect carb pairing, and together they make a full, high-protein comfort meal that hits every craving. Trust me on this one!

How to Store Leftovers & Reheat

This high protein soup recipe is perfect for meal prep, especially when you want something warm and satisfying ready for lunch.

Refrigerate: Store cooled soup in airtight containers in the fridge for up to 4 days.
Reheat on the Stove: Warm gently over medium-low heat, stirring occasionally until heated through.
Adjust the Texture: The soup may thicken slightly as it sits. Add a splash of water or plant-based milk to loosen it.

Tips for Making High Protein Soup

A few simple tricks to make this easy soup even easier!

Roast Until Golden: Don’t rush the vegetables. Those browned edges add sweetness and depth that you won’t get from simply boiling tomatoes.
Use Silken Tofu: It’s the easiest way to make soup creamy while adding protein. It blends beautifully without changing the tomato flavor too much.
Adjust the Broth: Start with less water if you prefer a thicker soup. You can always add more after blending.

How to Freeze This Tomato Soup

I love how easily this soup freezes because it makes it so easy to batch. Let it cool completely before transferring it to freezer-safe containers, leaving a little room for expansion. Freeze for up to 2–3 months. To serve, thaw overnight in the refrigerator, then gently reheat on the stove, stirring well. The texture may separate slightly after freezing, but a quick blend or vigorous stir should bring it back together. For best results, add the fresh basil and dairy-free yogurt after reheating.

High Protein Tomato Soup FAQ

How much protein is in this tomato soup? This recipe provides approximately 12 grams of protein per serving when divided into four bowls, depending on the specific ingredients used.

Can I make this tomato soup without tofu? Yes, but the protein content and texture will change. You could use cashew cream or coconut milk for creaminess, although neither provides the same protein boost as silken tofu.

Can I use firm tofu instead of silken tofu? Silken tofu is best for this recipe because it blends into a smooth, creamy soup. Firm tofu will produce a thicker texture and may not blend as smoothly.

Did you make this recipe?

I’d love to hear what you think! Did you serve it alongside a grilled cheese? Let me know in the comments! Try these other recipes next:

Creamy Tomato Basil Gnocchi Soup

One-Pot Marry Me Lentils

Italian Tomato Pastina Soup

Jackie Akerberg

Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa.

Jackfruitful Kitchen has proudly been featured in Forks Over Knives, Vegan Bowls, Vegan Food and Living, and DSM Magazine.

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Marry Me High Protein Tomato Soup (Dairy-free)

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Prep Time 10

Cook Time 30

Total Time 40

Servings: 4 servings

Course: Soup

Calories: 171

Equipment

High Speed Blender
Oven

Ingredients

1½ lbs tomatoes, round, cherry, grape, roma, halved
1 yellow onion, quartered
2 bulbs garlic, tops sliced off to expose cloves
1 large red bell pepper, cut into roughly 8 pieces
salt and pepper
1 tbsp olive oil, optional but recommended
10 oz silken tofu
¼ cup sun dried tomatoes, dry, not oil-packed
¼ cup nutritional yeast
2 tsp Italian seasoning
¼ tsp crushed red pepper flakes, optional, for a little spice
1 tbsp balsamic vinegar
2 cups water, more or less for desired thickness
2 cubes vegan "chicken" bouillon
½ cup cashew cream, coconut milk, or soy milk , optional for extra silkiness - can substitute with extra water
¼ cup fresh basil leaves
dairy-free yogurt, for serving
fresh basil, chopped, for serving

Method

Preheat oven to 450 degrees.
Place the tomatoes, garlic, onion, and bell pepper cut-side up on the baking sheet. Drizzle with olive oil if using and sprinkle generously with salt and pepper. Bake for 25-35 minutes, until golden and caramelized and the garlic is soft.
Transfer the roasted veggies to a high-speed blender and squeeze the roasted garlic cloves from the bulbs (they should be nice and soft).
Add in the remaining ingredients and blend on high until smooth and creamy. Add in extra water if desired to thin.
Pour into serving bowls and garnish with a drizzle of dairy-free yogurt and fresh basil.

Nutrition

Serving 1servingCalories 171kcalCarbohydrates 21gProtein 12gFat 7gSaturated Fat 1gPolyunsaturated Fat 2gMonounsaturated Fat 3gSodium 131mgPotassium 996mgFiber 5gSugar 12gVitamin A 2658IUVitamin C 69mgCalcium 123mgIron 3mg

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.

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