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Home » Recipes » Dinner

Healthy Tomato Soup Recipe

Published: Aug 22, 2022 · Modified: Jul 3, 2025 by Megan

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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!

Bowls of healthy tomato soup in front of an Instant pot with a bowl of basil to the side.

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!

Jump to:
  • Why You'll Love This Recipe
  • Ingredients
  • Variations & Dietary Modifications
  • How To Make This Healthy Tomato Soup Recipe
  • Expert Tips
  • Serving Suggestions
  • Low Calorie Tomato Soup Recipe FAQs
  • More Wholesome Soup Recipes
  • Healthy Tomato Soup Recipe

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

Ingredients to make healthy tomato soup on the table with labels to identify them.
  • 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!

Onions cooking in an Instant pot.

Step 1: Cook the Aromatics. Sauté the onions and garlic in the olive oil for 5 minutes, or until translucent.

Other vegetables added to the Instant pot.

Step 2: Sauté the Veggies. Cook the carrots with the onions and garlic for an additional 5 minutes, continuously stirring.

The remaining ingredients added to make healthy tomato soup in the Instant pot.

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.

Healthy tomato soup cooked in an Instant pot.

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 SautĂ©ing: When sautĂ©ing 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.
A healthy and simple homemade tomato soup recipe in white bowls on a table.

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

Can you make no sugar added tomato soup in a slow cooker?

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!

Can you make healthy tomato soup on the stovetop?

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!

How do you thicken healthy homemade tomato soup?

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.

Two bowls of healthy tomato soup with a bowl of basil on a table.

More Wholesome Soup Recipes

  • Healthy Potato Soup is a low calorie, dairy free soup recipe made in the Instant pot and includes slow cooker and stovetop versions. A delicious soup recipe that is veggie packed and simple.
    Healthy Potato Soup
  • Healthy Broccoli Cheddar Soup is low calorie and made in 30 minutes with minimal ingredients. A great vegetarian soup that's also gluten free and can easily be made dairy free. Gluten Free + Low Calorie
    Healthy Broccoli Cheddar Soup
  • Healthy Chicken Pot Pie Soup
  • A bowl of greek lemon chicken soup on the table topped with lemon slices and herbs.
    Healthy Greek Lemon Chicken Soup

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.

A bowl of healthy tomato soup topped with Greek yogurt and basil.

Healthy Tomato Soup Recipe

Megan Olson
This Healthy Tomato Soup Recipe is a creamy, protein-packed spin on a classic favorite. Made with fresh veggies, Greek yogurt, and low-calorie ingredients, it's perfect for any season and ready in under an hour. Great for weeknight meal prep!
5 from 3 votes
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 35 minutes mins
Total Time 45 minutes mins
Course Dinner, Lunch
Cuisine American
Servings 4 servings
Calories 188 kcal

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 SautĂ© for 10 minutes. Heat olive oil. SautĂ© onions and garlic over low heat for 5 minutes until translucent.
  • Add in carrots and sautĂ© 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

  • SautĂ© the onions and garlic with the olive oil in a skillet until translucent. Add the carrots and sautĂ© 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

  • SautĂ© the onions and garlic with the olive oil in a large pot over medium heat until translucent. Add the carrots and sautĂ© 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.
  • SautĂ© and Scrape: When sautĂ©ing, 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.
    •  

Nutrition

Serving: 1servingCalories: 188kcalCarbohydrates: 25gProtein: 8gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 2mgSodium: 298mgPotassium: 767mgFiber: 6gSugar: 14gVitamin A: 5798IUVitamin C: 24mgCalcium: 139mgIron: 3mg
Tried this Recipe? Let me know!Let us know how it was!

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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Megan is a nutritionist, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 stop dieting, heal their relationship with food and lose weight sustainably. Megan lost 80 pounds herself. Here you get healthy, lower calorie recipes!

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