Cream of Tomato Soup – Low Calorie

Last Updated on January 1, 2026

Cream of Tomato Soup – a diet recipe without tears:

When I was little, I used to wonder what ‘cream of’ meant.  Did it refer to being made with the ‘cream of the crop’, was it that the ingredients were ‘creamed’, or was it that cream was added?  It seemed incongruous with soup – and still seems even more incongruous with this diet recipe for tomato soup.  In fact I still don’t really know what ‘cream of’ means, but for sheer nostalgia I love Heinz cream of tomato soup with a slice of hot buttered toast.  I like making my own soups for dieting though and ‘fresh’ soup somehow tastes quite different to canned, even if like this particular recipe it relies for the most part on a canned ingredient, almost as much of a mystery as the meaning of ‘cream of’, especially when applied to a calorie controlled diet recipe where it’s a good idea to avoid cream at all costs.

This particular diet cream of tomato soup recipe was an experiment to try some almond milk, which I was sent last week.  And, to pick up on an idea that one of my friends pinned for ‘creamy cauliflower sauce’.  Having made a rather lovely fresh tomato soup recipe for the 5:2 diet a month or so ago, when there was a glut, I was keen to see if I could get close to that lighter, tangier flavour that you get from fresh tomatoes, but using a can.

Almond milk is something of a revelation for me.  It is lower in calories and carbohydrates than regular milk, and although it has a higher fat content, like oily fish, it’s the type of fat that doesn’t cause cholesterol.  Now, I have a thyroid problem, which means that in the morning, I have a tablet that should be taken at least twenty minutes before having anything like milk with calcium in it.  You wouldn’t believe how much I crave a morning cup of coffee!  Almond milk is fine, though, and works as a great substitute in my morning cuppa.  Of course, it’s also suitable for those who are lactose intolerant or who are following a vegan diet.

Print Recipe

5:2 Diet Recipe – ‘Cream’ of Tomato Soup

Prep Time5 minutes mins

Cook Time20 minutes mins

Total Time25 minutes mins

Course: Soup

Cuisine: Diet

Servings: 3 -4

Author: Fiona Maclean

Ingredients

• 400 g Tin of Tomatoes
• 150 g Cauliflower
• 30 g Shallot Finely Chopped
• 200 ml Almond Milk
• 1 handful Flat leaf parsley stalks removed and reserved, leaves finely chopped
• salt and pepper as required
• 3-4 shots 1 cal olive oil spray

Instructions

• Spray the bottom of a heavy based pan with 1cal spray and gently sweat the shallot till soft.
• add the cauliflower and the stalks of the bunch of parsley and stir through for a minute on a low heat
• Add the tin of tomatoes and about a third of the can of water
• Bring to a gentle simmer and cook for 15 minutes.
• Blend till smooth with a stick blender
• Add in the almond milk till you have a soup the consistency you want. I used about 200ml for a thickish soup
• Taste and season with salt and pepper. Garnish with finely chopped parsley leaves

This Cream of Tomato soup is indeed creamy, thanks to the almond milk.  And it has a lot of texture, which I believe is down to the cauliflower.  It manages somehow not to taste of canned tomatoes, again I think because of the addition of cauliflower and shallots.  Finally, it’s ultra-low in calories but filling and substantial, just like a winter soup should be.  If my quantities make too thick a soup for your personal taste, add a little more almond milk for a silky smooth texture.

What’s more, this particular soup has fewer than 60 calories per serving!  Perfect for those of us looking for a low-calorie lunch