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Low Calorie Tomato Soup made creamy with with a burst of protein in the instant pot or slow cooker. A healthy and simple homemade soup recipe that's made better for you!
There is nothing better than a warm bowl of tomato soup! This healthy low calorie tomato soup is a better for you version that is better nutritionally balanced with protein. I love enjoying healthy tomato soup with my almond meal bread recipe to dip into this hot, creamy soup!
It's incredibly easy to make in an instant pot, in a slow cooker or on the stovetop! Great way to add produce to a meal instead of a salad or you can make it a complete meal by adding protein to the soup itself. More on this below!
What Makes This Tomato Soup Better For You?
- Protein - Traditional tomato soup recipes lack protein. This recipe is balanced with protein! Protein is important for blood sugar management and meals deficient in protein leave us unsatisfied, hungry and craving more food.
- Super Creamy - The yogurt adds the creamy texture to this tomato soup recipe and gives it such a rich texture.
- Healthier Comfort Food - Traditional tomato soup recipes generally are high in sodium and added sugar. Some even have higher fat content such into them.
- Easy - I always make soups in my instant pot. It really is the easiest method for soup making and the best for making this tomato soup. If you prefer stovetop or slow cooker, I've got you covered with those instructions below!
- High Fiber - This tomato soup recipe has 6 grams of fiber from all the veggies added to it. High fiber means you stay fuller longer, not to mention the boost of vitamins and minerals!
- Low Calorie - This tomato soup recipe has 188 calories. Like I've mentioned in previous posts, calories are important but the nutritional balance of the meal is actually more important!
- Gluten Free - This tomato soup recipe is gluten free.
Low Calorie Tomato Soup Ingredients
- Extra Virgin Olive Oil
- Yellow Onion
- Carrots
- Garlic
- Vegetable Broth, low sodium
- Crushed Tomatoes
- Greek Yogurt
- Basil
- Oregano
- Parsley
- Salt and Pepper
How To Make Healthy Tomato Soup Gluten Free
Here's the steps to making the BEST tomato soup in the instant pot! See the instructions below for stovetop and slow cooker.
Step One: Sauté the onions, garlic and olive oil in the instant pot.
Step Two: Add the carrots and sauté with the other veggies.
Step Three: Add the remaining ingredients except the yogurt. Stir, cover and cook.
Step Four: Release the pressure after cooking then remove the lid. Stir in the yogurt. Serve with fresh basil and more Greek yogurt on top!
Can You Make Tomato Soup In A Slow Cooker?
If you're wondering if you can make tomato soup in a slow cooker, the answer is yes! You will need to sauté the veggies and oil first in a skillet then add them to a slow cooker with the remaining ingredients minus the Greek yogurt.
Cover and cook on low for 6-8 hours or on high 3-4 hours. After cooking, stir in the yogurt and serve!
Can You Make Tomato Soup On The Stovetop?
If you're wondering if you can make tomato soup on the stovetop, the answer is yes! First sauté the veggies and oil in a large pot then add the remaining ingredients minus the yogurt.
Cover and bring to a simmer. Once simmering, reduce the heat to low and cook another 30 minutes. After cooking, stir in the yogurt and serve!
How Do You Make Tomato Soup Creamy?
To make tomato soup creamy, add Greek Yogurt or blend cottage cheese to add into the soup. It will give the soup a nice boost of protein while adding wonderful creaminess to it!
How Do You Thicken Tomato Soup?
To thicken tomato soup, you can mix one tablespoon of arrowroot starch or corn starch in a small bowl to make a slurry. Add to the soup after it's cooked and let it sit for a few minutes, stirring periodically to thicken.
Does Tomato Soup Have Protein?
Traditional tomato soup recipes do not have a significant source of protein. This tomato soup recipe does have 7 grams of protein added to it in the form of Greek Yogurt which makes it better for you! It also makes the soup super creamy and you'll never even know the yogurt is there. Adding protein keeps you fuller longer with meals.
Can You Add Protein To Tomato Soup?
Yes, you can add protein to tomato soup. This recipe adds Greek Yogurt to give the recipe a boost of protein. You can blend cottage cheese and add it instead. You can add shredded chicken, pork, beef, turkey, shrimp, fish, tempeh, tofu etc. to add protein too!
How Many Calories Does Tomato Soup Have?
This low calorie tomato soup has 188 calories per serving and it's better balanced by adding protein than other recipes. It's also lower in fat than traditional recipes.
Tomato Soup Recipe Substitutions
Remember anytime you substitute ingredients, it will change the nutrition from what you see in the recipe card at the bottom of this post.
- Crushed Tomatoes - Any tomatoes will work in this recipe! You can use whole canned tomatoes, fresh tomatoes, diced canned tomatoes, etc.!
- Vegetables - 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!
- Olive Oil - Avocado oil or butter may be used instead.
- Carrots - You can substitute these with sweet potatoes. They do add sweetness to the tomato soup recipe so you will want to replace them with a vegetable that is sweeter.
- Vegetable Broth - You can use beef broth, chicken broth, bone broth if you prefer. I recommend low sodium broth!
- Greek Yogurt - You can blend cottage cheese instead. For dairy free, you can use a diary free alternative yogurt. Look for one that is higher in protein!
- Spices - 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.
More Healthy Soup Recipes
- Healthy Potato Soup
- Healthy Broccoli Cheddar Soup
- Healthy Chicken Pot Pie Soup
- Healthy Greek Chicken Lemon Soup
- Healthy Butternut Sweet Potato Soup
- Healthy Cauliflower Chicken Soup
Low Calorie Tomato Soup
Ingredients
- 2 tablespoons Extra Virgin Olive Oil
- 1 cup Yellow Onion diced
- 1 cup Carrots diced or shredded
- 1 tablespoon Garlic minced
- 2 cups Vegetable Broth Low Sodium
- 28 ounce Crushed Tomatoes canned with juices
- 1/2 cup Greek Yogurt low fat
- 1/2 tablespoon Dried Basil
- 1/2 teaspoon Dried Oregano
- 1/2 teaspoon Dried Parsley
- Salt and Pepper to taste
Instructions
Instant Pot Healthy Tomato Soup Instructions
- 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 Healthy Tomato Soup Instructions
- 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 Healthy Tomato Soup Instructions
- 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
- Each serving is approximately 1 cup.
- My Amazon shop has more products similar to those used for this recipe and that I recommend to my weight loss clients.
Nutrition
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