100 Calorie Tomato Soup

This simple tomato soup is thick, tangy, and surprisingly rich for around 100 calories per bowl. It’s made with canned tomatoes, onion, garlic, and a touch of cream cheese to give it that velvety texture without the heavy cream. Ready in about 30 minutes with ingredients you probably already have.

Why You’ll Love This Recipe

• Around 100 calories per serving, making it a great low-calorie starter or side dish

• Uses basic pantry staples like canned tomatoes and onion
• Ready in 30 minutes with one pot and minimal cleanup

• Smooth and creamy with just a little light cream cheese instead of heavy cream

• Costs about $1 per serving

Ingredients

• 1 can (28 oz / 794 g) crushed tomatoes
• 1 medium onion, chopped (about 1 cup / 150 g)
• 3 cloves garlic, minced

• 2 cups (480 ml) water

• 2 tablespoons (30 g) light cream cheese
• 1 teaspoon dried basil
• Salt and black pepper to taste

How to Make It

1. Heat a large nonstick pot over medium heat. Add the chopped onion with a splash of water and cook for 5 minutes, stirring occasionally, until softened.
2. Add the minced garlic and cook for 1 minute until fragrant.
3. Pour in the crushed tomatoes, water, and dried basil. Stir to combine and bring to a simmer.
4. Reduce heat to medium-low and simmer uncovered for 15 minutes, stirring occasionally.
5. Remove from heat and stir in the light cream cheese until melted and smooth.
6. Use an immersion blender to blend the soup until smooth, or carefully transfer to a regular blender in batches.
7. Season with salt and black pepper to taste. Serve hot.

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Illustrative image. Individual results may vary.

Tips & Substitutions

For an extra-smooth texture, blend the soup thoroughly until no pieces of onion remain. If you prefer a completely silky consistency, you can also strain it after blending.

Don’t have an immersion blender? A regular blender works fine. Let the soup cool slightly before blending and fill the blender only halfway at a time to avoid splattering.

Want more depth? Add a pinch of red pepper flakes with the garlic or a teaspoon of balsamic vinegar at the end. This adds negligible calories but brightens the flavor.

Skip the cream cheese for a dairy-free version. The soup will be slightly less creamy but still flavorful, with fewer calories per serving.

How to Make It More Filling

This soup works best as a starter or paired with protein and vegetables to make a complete meal. Serve it alongside a grilled chicken breast and a simple side salad, or add shredded rotisserie chicken directly to the pot for extra protein. Add a slice of light bread for dipping if you’d like something more substantial.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat on the stovetop over medium heat or in the microwave, stirring occasionally. The soup thickens as it cools, so add a splash of water when reheating if needed. You can freeze portions in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating.

Frequently Asked Questions

Can I use fresh tomatoes instead of canned?

Yes, but you’ll need about 2 pounds of fresh tomatoes, blanched, peeled, and crushed. Canned tomatoes are actually more convenient and consistent in flavor, especially outside of peak tomato season.

Why does my soup taste too acidic?

Some canned tomatoes are more acidic than others. Add a tiny pinch of zero-calorie sweetener to balance the flavor. Start with a small amount and adjust to taste.

Can I make this in a slow cooker?

Combine all ingredients except the cream cheese in a slow cooker and cook on low for 4 hours. Stir in the cream cheese and blend before serving. This method works well if you want to prep ahead.

How can I make it thicker?

Simmer the soup uncovered for another 5–10 minutes to reduce excess liquid. You can also start with slightly less water if you prefer a thicker consistency.

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