Enjoying tomatoes on a keto diet is possible as long as you keep your consumption under control and use other ingredients that are considered low carb.
When it comes to keto-friendly veggies, tomatoes top the list. One Italian heirloom tomato, for instance, has only 1.7g net carbs, Not too bad if you leave it at that.
But what when you need to use a ton of tomatoes to make, say, tomato sauce or soup? Won’t the carbs add up and is tomato soup keto?
With a good recipe, you can still make tomato-based meals low-carb. The trick is using a good balance of broth, tomatoes, and added fat in the form of oil and cream, and this low-carb tomato soup recipe is all that and more.
Tomatoes on a Keto Diet
Vegetables are important sources of essential nutrients like fiber and vitamin C, as well as health-boosting, free-radical-scavenging antioxidants like flavonoids and quercetin. You can’t get these from animal foods, and that’s why you need to eat your veggies on a keto diet.
With that said, one Italian tomato has 13% DV for vitamin C as well as 3% DV for fiber. Tomatoes are also a decent source of vitamin K, several B vitamins, and potassium. On low-carb diets, tomatoes are best served with cheese, in salads, in keto sandwiches, salsa, and other recipes that combine them with other keto-friendly ingredients.
However, that doesn’t mean you can’t enjoy them in soups and sauces. You just need to combine them with the right ingredients.
Our Keto Tomato Soup Ingredients
The ingredients combo of this low-carb tomato soup makes it perfectly keto-friendly yet packed with flavor. Our low-carb tomato soup calls for only 8 simple ingredients, namely:
- Roma tomatoes: Roma tomatoes are fleshy and, thus, perfect for creating a thick soup without adding thickeners. We roast them first for flavor and faster cooking.
- Salt and pepper: You can never go wrong with old-fashioned salt and pepper. Just don’t overdo it to help other flavors in this soup stand out.
- Garlic: We’ve skipped onions and just went with garlic in this recipe. Garlic elevates tomato flavors without adding unnecessary carbs.
- Olive oil: This is an Italian-inspired dish, so olive oil it is. Other than being essential for flavor and sauteing, it’s rich in polyphenols, which are powerful antioxidants found to help reduce the risk of heart disease and even cancer.
- Herbs de Provence: Herbs de Provence is a dried herbs mix common to the Provence region in France such as marjoram, rosemary, thyme, savory, and oregano. You’ll love the aroma it adds.
- Chicken stock: Chicken stock adds body and a wonderful mild flavor. And turns out, chicken soup for the cold isn’t a myth. Homemade chicken stock has anti-inflammatory properties that can reduce the burden of cold infections.
- Heavy cream: Add a dash of heavy cream to make it comforting and balance out the flavors.
- Basil: Basil leaves almost always go perfectly with tomatoes. Just think caprese, pizza sauce, spaghetti sauce, or eggplant Parmesan.
And with all these ingredients combined, you may be wondering “how many carbs are in this tomato soup?” Around 5.7g net in a serving, which is fairly good for a vegetable soup. Tomato soup carbs are sugar and not starch. Other carbs in tomato soup are fibers, which are indigestible and good for glycemic control and gut health.
Why Roast the Tomatoes?
For really flavorful soups, roasting helps. This is true for both meat-based soups and vegetable soups like this one. You could use canned tomatoes for this recipe, but they won’t pack as much sweet flavor as fresh roma tomatoes roasted to perfection.
After quickly roasting tomatoes for 20 minutes, you’ll just have to mash them in a blender and simmer for 10 minutes or so. Quickly cooking them this way is less likely to lead to a metallic taste you often get with overcooked or canned tomatoes. If you still end up with a metallic taste, just add a small pinch of soda. This will help neutralize it.
And here is how you should make this keto chicken tomato soup and keep carbs low.
Keto Tomato Soup
Preparation Time: 10 minutes
Cook Time: 30 minutes
- 6 Roma tomatoes, cut into 1-inch cubes
- Salt and pepper, to taste
- 2 cloves garlic, minced
- 1 ½ tablespoon olive oil
- ¾ teaspoon Herbs de Provence
- 1 ½ cups chicken stock
- ¼ cup heavy cream
- Fresh basil leaves, for serving
- Preheat oven to 400F.
- Toss the tomatoes, with garlic, and olive oil on a baking sheet. Season to taste with salt and pepper.
- Roast the tomatoes for 20 minutes.
- Place the tomatoes into a food blender.
- Blend until smooth.
- Place the tomatoes in a saucepot. Add chicken stock and Herbs de Provence.
- Simmer the soup for 10 minutes.
- Stir in heavy cream and ladle into the bowls.
- Top with basil and serve.
- Serve warm.
Tips & Tricks
This low-carb tomato soup pairs well with keto mozzarella sticks (made of almond flour, whole egg, coconut oil, mozzarella, and parmesan cheese). If you’d like a regular meal, you can have baked chicken or beef stroganoff.