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Healthy Homemade Tomato Soup, Very Low Fat

Make this easy, Healthy Homemade Tomato Soup from start to finish in under an hour. Suggestions for substitutions are included as well. This delicious, creamy soup is Dairy-Free, Gluten-Free, and Low-Fat.

Why is it that on a rainy, cold day my mind latches on to Cream of Tomato soup with grilled cheese sandwiches and just can’t let go? It was as a result of this free association that on a rainy day over the Christmas holidays several years ago this recipe for a Creamy, but Healthy Homemade Tomato Soup came into being.

This comforting soup is basically free of fat (just 1 tablespoon of olive oil is necessary to sautee the onions) and free of dairy and gluten. But, and this is an important ‘but’, it is still delicious and creamy.

Only a Handful of Ingredients in this Easy Recipe

Chances are good that you have these homemade soup ingredients on hand. If not, they are easily sourced in your local grocery store.

Don’t get me wrong, I love all the spicy, oven-roasted, tomato basil soup recipes out there; but on this particularly chilly day, I craved a traditional and simple soup. That being said, there are options included in the recipe for those who are looking for a spicier and more flavored soup.

Tomato Sauce Substitutions for this Healthy Homemade Tomato Soup Recipe

What if you want to make this healthy tomato soup but don’t have two cans of tomato sauce? Not to worry my friends, I have you covered. I wrote a post all about what you can substitute for tomato sauce, check it out.

But, the short version is this, if you have canned tomatoes (San Marzano Tomatoes, Diced, or Whole Tomatoes), tomato puree, or tomato paste, you can make this Healthy Homemade Tomato Soup. In fact, while testing out tomato sauce substitutes, I made this tomato soup recipe with a can of tomato paste, as well as with my Copycat Nomato Sauce.

Check the notes in the recipe for how to make those substitutions.

Tomato soup with cheese crouton on top.

With the low fat-ness of the soup, I felt entitled to add a little cheese crisp on top!

A Creamy Soup without Dairy or Gluten?

So, how do you get the ‘creamy’ part of the Creamy Tomato Soup without the heavy cream? Do you remember this Creamy Turkey Soup recipe and its magic ingredient? If not, I’ll spill the beans (pun intended)…pureed white beans! This is exactly what I used in my creamy turkey soup, so be sure to check out that recipe as well! So, yes, you now have recipes for two creamy soups that don’t use cream! I’m working on more!

This simple ingredient is opening up a world of creamy, yet fat-free options for me, and this low-calorie soup is another great recipe as a result.

A jar with pureed white beans and a spoon.

White or navy beans, well-pureed in your blender or food processor, add the creamy depth and texture that I look for in my creamy soup, without the fat. And, it has the added benefit of adding extra protein, fiber, and nutrition. Even the non-bean lovers in my family enjoy this soup and did not mind the addition of the beans.

I have (and love) a Vitamix, which is what I use to puree these beans. But I would imagine a regular blender would work well, too. I would add the beans and liquid in slowly, letting a small amount puree before you add more. Add water as necessary to get a pudding-like texture.

Bowl of healthy homemade tomato soup with fresh basil and tomatoes in the background.

I used the Costco brand (Kirkland’s) Organic Tomato Sauce and my homemade chicken stock for this Easy Tomato Soup Recipe. By the way, did you know that all Kirkland brand canned products are in BPA-free cans? One of the many reasons I love Costco.

jars of canned chicken stock

Ways to Put Your Own Spin on This Simple Soup

Consider this recipe just a jumping-off point for you.

  • Add a 1-2 cloves of garlic or a 1/4 – 1/2 teaspoon of garlic powder for extra flavor.
  • Parmesan cheese (either in the form of a rind of parmesan cheese or sprinkled over top)
  • Red pepper flakes
  • Fresh Herbs (rosemary and thyme, in addition to oregano and basil)
  • Add a few sundried tomatoes before you blend the soup to a richer depth of flavor.
  • If you are looking for a Creamy Tomato Basil Soup, add a bunch of fresh basil or 1 1/2 teaspoons dry basil to the soup before you puree it.
  • Homemade croutons
  • Use almond milk or other nutmilk, coconut milk, bone broth, vegetable broth or vegetable stock instead of the chicken stock.
A bowl of Tomato soup,

Creamy Tomato Soup (fat, dairy and gluten free)

Lynn Spencer
A creamy tomato soup that is low fat, dairy- and gluten-free, but still very flavorful.
4.17 from 6 votes
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course Soups, Stocks, Broths + Chili
Cuisine American
Servings 4 servings
Calories 197 kcal


  • 2 15- ounce cans of salt-free tomato sauce
  • 3 cups of salt-free chicken broth
  • 1 15- ounce can of white beans
  • 1 small onion diced
  • 1 tablespoon olive oil optional
  • 1/2 teaspoon oregano
  • Salt and black pepper to taste.
  • 1-2 sprigs of fresh basil for garnish


  • If using olive oil, saute the onions in the oil over low heat until soft.
  • (If not using olive oil, place the tomatoes, broth, oregano, onions, salt and pepper in a pan together, over medium-low to medium heat. Cook for 30-45 minutes or until onion is soft)
  • Once onions soften, add tomatoes, broth, oregano, salt, and pepper and cook on medium-low to medium heat for 30 minutes.
  • While tomatoes cook, puree the white beans with their liquid in your food processor or blender. Add water as necessary to achieve a thick pudding consistency.
  • Add the pureed beans to your tomato mixture.
  • I use a hand blender/emulsion stick to make sure the soup is well blended. But You could just as easily add it to your blender to further combine it.


Tomato Sauce Substitutions:
Tomato Paste – 1/3 cup of tomato paste + 2/3 cup of water for every cup of tomato paste
Tomato Puree – is a little thicker than sauce. Just play it by ear, you may choose to add a little bit more broth or water. Use 15 ounces of puree for 15 ounces of sauce.
Canned Tomatoes – Drain and reserve the liquid. Once it is all whirled together, you may choose to add a little of the liquid back. Use a 15-ounce can of tomatoes for each 15-ounce can of sauce
Nomato Sauce – Follow directions, substituting Nomato Sauce 1:1 for Tomato Sauce


Serving: 1gCalories: 197kcalCarbohydrates: 31gProtein: 11gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 3gCholesterol: 1mgSodium: 5mgFiber: 8gSugar: 2g
Keyword dairy free, gf, gluten free, low fat, recipe, soup, tomato
Well, what did you think?Please rate this recipe here! It helps other readers and also helps to support our site.
Cheese crisps.

And what’s a bowl of creamy tomato soup without the requisite grilled cheese sandwich? These little cheese crisps, made from nothing more than grated cheddar cheese provided enough of the grilled cheese taste I needed to partner with the soup, without the gluten.

Cheddar Cheese Crisps

Gluten-Free Cheddar Cheese Crisps
Print Recipe Pin Recipe
Prep Time 2 minutes
Cook Time 8 minutes
Total Time 10 minutes
Course Appetizer Recipes
Cuisine American
Servings 12
Calories 10 kcal


  • Grated Cheddar Cheese


  • Preheat oven to 375'F
  • Place 12 little mounds (tablespoon full) of cheddar cheese on parchment lined baking sheet.
  • You can clean up the edges to make them more uniform if you desire.
  • Leave about 2 inches between each mound
  • Bake for about 8-10 minutes.
  • Watch them carefully and take them out when they stop bubbling.
  • They can go from done to burnt in a NY second.


Serving: 1gCalories: 10kcalProtein: 1gFat: 1gCholesterol: 2mgSodium: 15mg
Keyword cheddar, cheese, crackers, crisps, gluten free
Well, what did you think?Please rate this recipe here! It helps other readers and also helps to support our site.

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Bowl of tomato soup with basil leaf on top.
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  1. Lynn, I can’t even begin to tell you how good this sounds today! I love tomato soup anytime, but our heat went out last night and it’s snowing today and one of the coldest days we’ve had this winter. I would do anything for this soup right now. I love the idea of using beans for a healthier version! It looks delicious!

    1. Holy Cow…I hope your heat is back on! Yikes! I do hope you like it…I know that you are a tomato soup connoisseur, so would love your feedback.

      Hugs…and stay warm.


  2. Lynn, this soup sounds wonderful for a January night. I am very interested in trying one of these soups made with beans. I know lots of people will be excited to find a dairy free tomato soup.

  3. Lynn, I pinned this right away, this is going to be our weekend meal! I haven’t cooked anything fun in ages just always the same easy and quick meals and I really wanted something different…well, everyone else here too! This will be perfect, it looks beyond amazing!!!

    1. I hope you enjoy it Katrin! It is quickly becoming one of my family’s favorite soups. I imagine you get a few cold and rainy days every now and again!

      Have a great weekend.

      Hugs, Lynn

      1. I made it Sunday night Lynn, and it was so so delicious! Everyone loved it, even my picky girls. I did leave the onions out, as I knew they wouldn’t want them and I’m not an onion fan, but it was such a great dinner and quite easy to prepare! Thanks for the recipe!!

        1. Oh, I am so glad Katrin! It’s become my go-to soup this winter! Thanks for stopping back in and sharing how much you all loved it. And wasn’t it easy!?

          Have a fantastic day my friend.

          Hugs, Lynn

  4. This does look delicious Lynn! I love tomato soup, and I even have a good recipe, but it calls for cream. I would like to give this one a try but I don’t care for any other Bean except pinto. I was wondering can you taste the white Bean? If not this would be perfect.

    1. Hey Linda! Hope you are well. You really can’t taste the beans…they just thicken it and may give it a bit of texture. Give it a try and let me know what you think.

      Wishing you a lovely weekend.

      Hugs, Lynn

  5. I mad the soup and cheese crisps last night and they were DELICIOUS!! My husband’s belly doesn’t always do well with cream and he loves creamy soups (see the problem). The beans were a fast, easy and healthy way to get that creamy feel and flavor. Super fast and yummy soup. We will definitely be having this again. Thanks for another great recipe!!

    1. Oh Heather! I am so glad you all enjoyed it…especially hubby’s tummy! And thanks so much for popping back in and letting me know. I so appreciate knowing that others like it as much as we do and had the same dinntertime success with it!

      Have a fantastic day!

      Hugs, Lynn

    1. Absolutely Loretta…in fact I am planning on making a pot of this soup today. We had company in town over the weekend and I really need to lighten up after we just ate all weekend.
      The beans really make it seem filling without the fat.

      I hope you enjoy it.

      Hugs, Lynn

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