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A lighter, more nourishing take on your favorite tomato soup. This Healthy Tomato Soup Recipe is low in calories but big on flavor – a simple homemade bowl of comfort that comes together easily in a pot, Instant Pot, or slow cooker in just under an hour!
There is nothing more cozy and rich than a warm bowl of tomato soup! This healthy tomato soup recipe is a better for you version that is more nutritionally balanced with protein. A creamy, nutrient-packed recipe for every season.
It’s incredibly easy to make in the Instant Pot, slow cooker, or on the stovetop using common ingredients like aromatic garlic, onions, hearty carrots, creamy Greek yogurt, and a rich tomato broth. A delicious blend of wholesome ingredients in every bite!
Looking for more low-calorie, tomato-based soup recipes? Try this healthy ground beef soup, creamy chicken vegetable soup, or easy cabbage soup next!
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Why You'll Love This Recipe
- Balanced and Filling: Packed with protein from Greek yogurt, this recipe keeps you fuller for longer while adding a smooth, creamy texture without heavy cream.
- Healthy Comfort Food: With fiber-rich veggies and low calories, this is the healthiest tomato soup compared to traditional ones, which can be high in sodium and sugar, all while still delivering great flavor.
- Easy and Versatile: Ready in just 4 simple steps, this recipe can be made in the Instant Pot, on the stovetop, or in a slow cooker. Perfect for quick meals on busy days!
Ingredients
- Vegetable Broth: Serves as the savory base, enhancing the depth and complexity of the dish alongside the crushed tomatoes. You can substitute with chicken, beef, or bone broth if you prefer, but I recommend low-sodium options for a healthier choice.
- Crushed Tomatoes: Provides the rich, classic tomato flavor, while giving the healthy tomato soup a thicker, chunkier texture. Feel free to use whole canned tomatoes, fresh tomatoes, diced canned tomatoes, or any variety you prefer.
- Greek Yogurt: Offers a creamy, tangy element and boosts the protein, all while balancing the acidity of the tomatoes. If you prefer, you can substitute with blended cottage cheese for a similar texture.
See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.
Variations & Dietary Modifications
- Make it Creamier: Add Greek yogurt or blend cottage cheese for a creamy texture. Both options add protein while enhancing the richness of the dish.
- Boost the Protein: Looking to increase the protein in the tomato soup? In addition to Greek yogurt or cottage cheese, you can incorporate shredded chicken, turkey, pork, beef, shrimp, fish, tempeh, or tofu to make it even more filling.
- Dairy-Free: For a dairy-free version, substitute with a plant-based yogurt that’s higher in protein to keep the texture creamy without the dairy.
How To Make This Healthy Tomato Soup Recipe
Ready to simmer up a wholesome and healthy tomato recipe? In just 4 easy steps, you’ll have a comforting homemade meal ready to share. Set your Instant Pot to Sauté for 10 minutes, gather your ingredients, and let’s get cooking!
Step 1: Cook the Aromatics. Sauté the onions and garlic in the olive oil for 5 minutes, or until translucent.
Step 2: Sauté the Veggies. Cook the carrots with the onions and garlic for an additional 5 minutes, continuously stirring.
Step 3: Make the Soup. Stir in the broth, tomatoes, basil, oregano, parsley, salt and pepper until well combined. Cover and set to Sealing/Pressure Cook for 15 minutes.
Step 4: Make it Creamy and Serve. Release the pressure, mix in the Greek yogurt, garnish and serve immediately.
Enjoy this with one of my yogurt bagels, healthy zucchini biscuits, or this almond flour biscuit recipe to dip into this hot, creamy soup!
Expert Tips
- Scrape When Sautéing: When sautéing your vegetables, be sure to stir constantly and scrape down the sides of the Instant Pot to avoid triggering a "burn" notice. This will help keep things from sticking and ensure smooth cooking.
- Smooth Consistency: For a smoother, low-calorie tomato soup, use an immersion blender directly in the pot or blend it in batches using a food processor until you reach your desired consistency.
- Storage and Reheating: This dish stores well in the fridge for up to 4 days. You can also freeze it for up to 3 months—just be sure to let it cool completely before transferring it to an airtight container or freezer bag. Reheat on the stovetop or in the microwave in short burst until heated through.
Serving Suggestions
Once your pot of simmering sugar free tomato soup is ready, it’s time to explore all the versatile ways to accompany your comforting bowl. Here are some of my favorite ways to enjoy it:
- Make it a soup and sandwich combo with a BBQ chicken sandwich or a fish sandwich recipe.
- Serve it alongside a sweet, high-protein bar like this chocolate protein bar recipe or these high protein granola bar recipe for a quick and easy meal.
Low Calorie Tomato Soup Recipe FAQs
Yes, you can! Start by sautéing the veggies and oil in a skillet, then add them to the slow cooker along with the rest of the ingredients, excluding the Greek yogurt. Cover and cook on low for 6-8 hours or high for 3-4 hours. Once done, stir in the yogurt and serve!
Absolutely! For stovetop cooking, sauté the veggies and oil in a large pot. Add the remaining ingredients, excluding the yogurt, and bring to a simmer. Once simmering, reduce the heat to low and let it cook for another 30 minutes. After cooking, stir in the yogurt and serve!
To thicken it, make a slurry by mixing one tablespoon of arrowroot starch or cornstarch with a small amount of water. Stir the slurry into the pot after it has cooked, and allow it to sit for a few minutes while stirring periodically until it thickens to your desired consistency.
More Wholesome Soup Recipes
If you tried this Healthy Homemade Banana Pudding recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Healthy Tomato Soup Recipe
Ingredients
- 2 tablespoons Extra Virgin Olive Oil Avocado oil or butter may be used instead.
- 1 cup Yellow Onion diced
- 1 cup Carrots diced or shredded, You can substitute these with sweet potatoes or another vegetable that is sweeter
- 1 tablespoon Garlic minced
- 2 cups Vegetable Broth Low Sodium
- 28 ounce Crushed Tomatoes canned with juices
- ½ cup Greek Yogurt low fat
- ½ tablespoon Dried Basil
- ½ teaspoon Dried Oregano
- ½ teaspoon Dried Parsley
- Salt and Pepper to taste
Instructions
Instant Pot
- Set Instant pot to Sauté for 10 minutes. Heat olive oil. Sauté onions and garlic over low heat for 5 minutes until translucent.
- Add in carrots and sauté for an additional 5 minutes. Make sure to scrape up any browned bits from the bottom to avoid a burn notice.
- Add in the remaining ingredients except the yogurt. Stir to combine. Cover and set to Sealing, Pressure Cook for 15 minutes.
- Release the pressure then stir in the Greek yogurt. Serve immediately with fresh basil and more yogurt on top.
Slow Cooker
- Sauté the onions and garlic with the olive oil in a skillet until translucent. Add the carrots and sauté a few minutes until softened.
- Transfer the vegetables to the slow cooker along with the remaining ingredients minus the yogurt. Cook on low 6-8 hours or on high 3-4 hours covered.
- Stir the Greek Yogurt into the soup after finished cooking. Serve immediately with fresh basil and more yogurt on top.
Stovetop
- Sauté the onions and garlic with the olive oil in a large pot over medium heat until translucent. Add the carrots and sauté a few minutes until softened.
- Add the remaining ingredients minus the yogurt to the pot. Cover and bring the heat to a boil. Once boiling, reduce the heat to a low simmer. Cook 30 minutes.
- Stir the Greek Yogurt into the soup after finished cooking. Serve immediately with fresh basil and more yogurt on top.
Notes
- Servings: Each serving is approximately 1 cup.
- Smooth Consistency: Use an immersion blender for a smoother texture or blend the soup in batches for a perfectly creamy finish.
- Sauté and Scrape: When sautéing, stir constantly and scrape the sides of the Instant Pot to prevent burning and ensure smooth cooking.
- Storage and Reheating: This soup stores well in the fridge for up to 4 days or freezes for up to 3 months. Reheat on the stovetop or in the microwave for a quick meal.
- Make it Your Own. Feel free to ADD more vegetables to your soup. I often add zucchini, bell pepper and celery. I blend them in a blender then add them to the soup so picky eaters never know they're even there! You can add or remove spices to your liking (fresh or dried). Turmeric is a wonderful addition to this recipe! If you use fresh, you will need more than shown in the recipe card to give it the same flavor.
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Nutrition
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