A Healthier Tomato Soup

Tomato soup and grilled cheese sandwiches

rilled cheese and tomato soup is one of my favourite fall meals. There is something so comforting about the combination that is like getting a warm hug on a cold, miserable day. When you're stuck inside on a long, wet rainy day, that feeling of a warm hug coupled with the aroma of a fresh batch of soup simmering on the stovetop makes the day that much better. Fall soups are generally easy to make, and the longer you let them simmer, the more delicious they will be. Spoiler alert: this is the case for this healthier cream-free tomato soup.

cream-free tomato soup and grilled cheese sandwiches

Side note, I made this tomato soup using my beloved Caraway dishes (here’s a link for 20% off until DECEMBER?) on a miserable Vancouver day when daylight wasn’t something that seemed to exist and the rain would seemingly not quit. If you’ve been to Vancouver, you know these days. They suck. I can assure you, my tomato soup makes them a teeeeeeeeny bit better. It will also fill your stomach with deliciousness. But my caraway dishes made it a lot better too – for the record!

On your next rainy day, pull out all the stops (JK – limited stops needed because this tomato soup is so easy) and make this hug in a cup for your family. Bonus – it’s a bit healthier than your traditional tomato soup. I substituted cream for oat milk and it worked like a charm.

tomato soup in a pot on the stove

Healthier Cream-Free Tomato Soup

Serves 6


  • 2 Tbsp olive oil plus a little extra
  • 8 on-the-vine tomatoes, cut into quarters
  • 5 hot house tomatoes, cut into quarters
  • 1 head garlic
  • 1 yellow onion, cut into eighths
  • 1 cup chicken stock
  • 1 Tbsp dried basil
  • 2 tsp dried thyme
  • 1 tsp oat flour
  • 1 tsp oat milk
  • salt and pepper to taste
roasted tomatoes, onions, and garlic for tomato soup


  1. Preheat your oven to 375°F.
  2. Drizzle olive oil onto a non-stick baking sheet, and then put the quartered tomatoes and onion onto the sheet. Season generously with salt and pepper. 
  3. Grab some tinfoil – enough to cover the garlic – drizzle a little bit of olive oil and salt and pepper onto the garlic and then bundle it in the tin foil and toss it on the baking sheet. 
  4. Bake for 45-minutes. 
  5. After 45-minutes, blend the items on the baking sheet, including the roasted garlic (squeeze the bottom to get the cloves to pop out easily). 
  6. In a large pot or dutch oven, add 1 cup of chicken stock and the contents of the blender. Using a mortar and pestle, grind up the basil and thyme into almost a powder-like consistency and toss it into the pot. Let simmer for at least 30-minutes.   
  7. With a whisk, combine oat flour and oak milk (to get a thicker consistency). Make sure no lumps remain. Add this mixture to your pot. Add salt and pepper to taste and away you go!
grilled cheese and tomato soup overhead shot