95 Calorie Tomato Soup

A bowl of tomato soup for around 95 calories that still tastes creamy. A spoonful of light cream cheese gives it the velvety texture heavy cream usually would. One pot, about 30 minutes.

Why You’ll Love This Recipe

• Around 95 calories per serving, an easy starter or side in a calorie deficit
• Canned tomatoes, onion, garlic and basil, nothing hard to find
• Ready in 30 minutes with one pot and little cleanup
• Creamy from a little light cream cheese, no heavy cream

Ingredients

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

• 1½ cups (360 ml) water

• 1½ tablespoons (22 g) light cream cheese
• 1 teaspoon dried basil
• ½ teaspoon sugar (optional, to balance the acidity)
• 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. Taste, then season with salt and black pepper. Canned tomatoes are already salted, so add salt a little at a time. If the soup tastes sharp, stir in the sugar. Serve hot.

Lose weight. Keep the pizza.

Bye Weight is a weight loss community for people who love food. Short lessons, simple steps, no extreme diets.

See What’s Inside →

Illustrative image. Individual results may vary.

Tips & Substitutions

For an extra-smooth texture, blend until no bits of onion remain, or strain the soup afterward.

No immersion blender? A regular blender works. Let the soup cool slightly and fill the blender only halfway 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. Almost no extra calories.

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

Tomato soup is light, so add protein to turn it into a meal. Stir shredded rotisserie chicken into the pot, or serve it with a grilled chicken breast and a side salad. A slice of light bread for dipping works too.

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, you’ll need about 2 pounds of fresh tomatoes, blanched, peeled and crushed. Canned tomatoes are more consistent in flavor, especially out of season.

Why does my soup taste too acidic?

Some canned tomatoes are more acidic than others. Stir in the sugar from the ingredients list, then add a little more, a pinch at a time, until the sharpness mellows.

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 to 10 minutes to reduce excess liquid. You can also start with slightly less water if you prefer a thicker consistency.

Tight jeans? Let’s fix that.

Bye Weight is a weight loss community. No gym, no strict diet, no guilt. Just short lessons and simple walks.

See What’s Inside →

Illustrative image. Individual results may vary.