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Keto Tomato Soup

A hearty soup for the winter

Yes! You read that right, it’s Keto tomato soup. You can eat tomatoes on the Keto diet and don’t let anyone tell you otherwise. Tomato soup is one of those dishes that brings back memories of long distance train journeys. As a kid and even later on when I traveled by train (in times when flights were expensive) one of the highlights was tomato soup. There were vendors walking up and down the compartments shouting ‘tomatoo shouuuupppp’ and all of us would scrounge together our money and buy a cup. It used to be great on cold nights in the train.

For this recipe however I have to credit my friend Anu Narayan who made this for me on my recent UK trip. I was totally floored by the soup and I just knew I had to make it for you guys. At 5g net carbs per serving this is really Keto friendly and can easily fit into your daily allowance.  Anyway enough jibber jabber. Enjoy!

Are tomatoes Keto-friendly?

There is a lot of misinformation about Keto foods. Can you eat tomatoes on Keto? Will they kick you out of Ketosis? The short answer is yes.  A tomato is a fruit but it’s low carb and fine for those following a Ketogenic diet as well. A 100g of tomato has 2.7g of net carbs which means that you can definitely enjoy them in moderation. The total grams of carbs in a tomato is about 3.9g according to the USDA database from which 1.2g is fiber content. What you do want to look out for is store bought sauces which can have added sugar. Lots of tomato products like tomato sauce and tomato paste are filled with huge ingredient lists that make it less than ideal for Keto. However tomatoes have lots of health benefits.

They are a major dietary source for the antioxidant lycopene which is said to have many benefits like reducing the risk of heart disease and cancer. I don’t know how much research is there to prove this but that’s what I’ve read. But lets be honest, we all know vegetables are good for us, whether it’s a tomato or or cauliflower or zucchini or other low carb fruits and vegetables.  They are also good sources of vitamin C, potassium, folate and vitamin K.

So don’t fear tomatoes, in fact skip the store bought products and make my Keto tomato ketchup or Keto marinara sauce.

A whole lot of tomato goodness

Cooking the tomatoes: In the video I cooked the tomatoes with the vegetables in the pan with the butter. You can alternatively roast the tomatoes in the oven along with the garlic, onions and butter. In that case you would just lightly cover with olive oil and season with salt. Then slow roast them about an hour at 180 C after which you can deglaze the baking dish with a little stock and then blend everything together with the spices and then cook it out. Same recipe, different technique.

Why is my soup not red?: My soup is rather orange for a tomato soup. The colour of your soup will vary quite a bit on the tomatoes themselves. If you use tinned ones they might be darker. The cream will also affect the colour, if you use less cream then it will be darker in colour. Honestly I don’t care about tomato soup being red. All I care about is taste.

Did you forget to add salt?: In my recipe I only seasoned the soup when cooking the onions. The reason for this was that the chicken stock I was using had plenty of salt in it. The butter I used was salted as well. This is why I didn’t need any additional salt. If you are using unsalted butter, a stock with less salt then by all means season to taste. When you are cooking you should always be tasting and adjusting the seasoning to your taste. It’s a given.

What the stock?: The stock I used in the video is just a simple home-made stock. I just put a chicken in a pot with boiling water and cooked it for 45minutes. You can use store bought stock or you can even use a stock cube and water. If you want to have a more vegetable taste then I would recommend veggie stock. Using beef stock would give you a more rich taste. The taste of the stock/broth can really change the flavour. If you want the tomato in the purest form, then perhaps try just using water.

Keto Tomato Soup

Nutrition Info (Per serving)

  • Calories: 266
  • Net Carbs: 5g
  • Carbs: 7g
  • Fat: 26g
  • Protein: 2g
  • Fiber: 2g

This recipe makes 3 servings. Get this recipe on myfitnesspal.

People are always confused about what makes 1 serving. What I recommend is once you finish cooking, weigh the soup and then divide by 3 and that will give you the amount per serving. My soup weighed 600grams so 1 serving = 200 grams of soup. Now depending on how long you cook down the soup, how thick your heavy cream is, how much you cook down the stock, the weight of your soup might vary. So weigh it and don’t go by the weight of my soup. Hopefully you figured it out. If you have questions still, let me know.

Keto Tomato Soup

Keto Tomato Soup

A rich and creamy tomato soup.
4.26 from 35 votes
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 30 minutes
Course Soup
Cuisine General
Servings 3 servings



  • Heat the butter in a heavy bottom saucepan and once it has melted add in the onions with a pinch of salt.
  • Cook the onions low and slow till they start to turn brown and caramelize.
  • Add in the garlic and cook till it starts to brown and then add in the tomatoes and cook for about 2 minutes.
  • Cover the pan with a lid and cook on a low heat for 5 minutes
  • After 5 minutes of cooking add in the pepper, paprika and pumpkin spice. Also add in about half of the chicken stock. If your stock has no salt then add salt as well.
  • Cover with a lid and cook for about 10 minutes till the tomatoes are completely soft. Keep opening the lid every 2-3 minutes and stirring to ensure nothing sticks.
  • Once it's cooked and tender let it cool. Then blend the mixture in a food processor or using an immersion blender. Add more stock if needed to make it easier to blend.
  • Strain the mixture to get a silky smooth soup. Add the remaining stock to the soup.
  • Add heavy whipping cream to the soup and warm it up.
  • Finish with fresh pepper, a bit of cheese and fresh chopped basil. Enjoy!!
Tried this recipe?Let us know how it was!

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    1. 100ml. It’s listed in the recipe box. You can use 1/2 the amount if you want it to taste more ‘tomato’ and less ‘creamy’

  1. The cream is not listed in your recipe box anywhere, only mentioned in the instructions. Can you kindly add it to the ingredients list. Thank you. 🙂 Hello from Ottawa, Ontario, Canada. Love all your recipes. Thank you for sharing.

  2. This was so good!! I’ve made a few of your recipes and they never disappoint. I added a little more garlic but that’s about all I did differently. Keep the keto vegetarian recipes coming! Thanks 🙂

  3. Hi i am Nisha from India. Just started on a keto diet and absolutely love your recipes. Its made dieting totally doable.

  4. Hi,

    I have never been a big fan of tomato soup–until now! I made your recipe tonight mainly because I happened to have all the ingredients already chopped up (sliced tomatoes and onions leftover from a work event that were left untouched and I brought home). It is an excellent recipe! So delicious! Thank you!

  5. This was indeed a banger! I am super picky about tomato soup, I usually stay away from it but I was starving and had the ingredients and it was midnight so a trip to the store was out of the question. Just threw some mozzarella in there and didn’t have basil so I sprinkled in some chopped cilantro, it did the trick. Thanks for the delicious recipe!

  6. I made this with a carton of crushed tomatoes and didn’t strain it (I just like chunky soup) and it was AMAZING! It paired well with a grilled cheese sandwich with keto bread. Total comfort food!

  7. I just made your tomato soup. It is amazing. A touch too much pumpkin spice for my personal taste so next batch I’ll probably cut the amount by half. But it is great and we’ll make life more bearable when I have to do a liquid diet soon. Ty ty!

  8. Second time making this soup , I added bacon today and will float some Parmesan Whisps on top , its a copycat from one of my favourite restaurants in Canada ??

  9. Step 5 says to add 100 ml of chicken stock but the ingredients lists 300 ml. When is the other 200 ml ( or majority of the stock) added? Step *8…if to thick to blend? If you don;t add all the 300 ml , this recipe make a very small amount.
    On the positive , I do love the addition of the spices…

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