Recipes / Lunch
Creamy Blended Tomato & White Bean Soup (Nausea-Friendly)
By Max · Updated July 20, 2026
20 min
Total time
3
Servings
20g
Protein
260
Calories
Some GLP-1 days, solid food is a non-starter. Nausea, early fullness, or just no interest in chewing — it happens, especially in the first weeks or after a dose increase. On those days a smooth, warm, sippable soup that still delivers 20g of protein is exactly what you need, and it beats skipping the meal entirely.
Why blended and gentle works
When your stomach is touchy, texture matters as much as ingredients. Blending everything completely smooth makes this soup easy to sip slowly, and keeping it warm rather than scalding is gentler on nausea (see our nausea and side-effect guide and constipation guide for more).
The protein comes from two quiet sources: blended white beans (which also make it velvety) and a scoop of Greek yogurt or cottage cheese stirred in at the end. You’d never know it’s a high-protein meal — it just tastes like creamy tomato soup.
Make it work for you
- More protein: stir in extra cottage cheese, or serve with a few shredded rotisserie chicken pieces if you can manage them.
- Dairy-free: skip the yogurt and blend in an extra half-can of white beans plus a splash of unsweetened oat milk.
- Bump the fiber: the beans already help — see why fiber and fluids matter when appetite is low.
A gentle recipe like this is a good one to keep in your back pocket for the harder days.
Ingredients
- 1 tbsp olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 can (28 oz) crushed tomatoes
- 1 can (15 oz) white beans (cannellini), drained and rinsed
- 1.5 cups low-sodium vegetable or chicken broth
- 1/2 cup plain Greek yogurt or cottage cheese (stirred in at the end for protein and creaminess)
- 1/2 tsp dried basil or Italian seasoning
- Salt and pepper to taste
- Optional: grated parmesan to serve
Instructions
- 1
Heat the olive oil in a pot over medium heat. Add the onion and cook 4–5 minutes until soft.
- 2
Add the garlic and cook 30 seconds until fragrant.
- 3
Stir in the crushed tomatoes, white beans, broth, and basil. Bring to a gentle simmer and cook 10 minutes.
- 4
Remove from heat and let cool slightly. Blend until completely smooth with an immersion blender (or in a countertop blender, in batches, venting the lid).
- 5
Stir in the Greek yogurt or cottage cheese off the heat until smooth — don't boil after adding, to keep it from curdling.
- 6
Season with salt and pepper, top with parmesan if you like, and serve warm.
Tips
- The blended white beans and stirred-in yogurt do the protein work quietly — you get ~20g per bowl in a soup that's easy to sip on a rough day.
- Nausea tip: warm (not piping hot) and completely smooth tends to sit best. Sip slowly.
- Freezes well before the yogurt is added — freeze the base, then stir in yogurt when reheating.