Tomato Oatmeal Soup That’s Healthy And Delicious

Don’t let the name – oatmeal soup – keep you from making this recipe.  It truly is a winner!

If you’ve been following me for some time, you are probably aware of my passion for oats. 

These nourishing whole grains offer so many health benefits that I’ve found a way to eat them for lunch too! Try this rich tomato oatmeal soup for a satisfying way to reap to benefits of oats.

Pin It Now & Make It Later!

Why Make Oat Soup?

  • low calorie
  • hearty
  • nutrient dense
  • filling  
  • easy to customize

Is It Heart Healthy?

This tomato oats recipe is

  • low in calories – only 130 kcal per bowl
  • and super filling  – with 4 grams of fiber

Not only does this make it heart-healthy, but this oatmeal soup recipe is great for weight loss too.

Oats are super heart-healthy.  They act as a grain in this dish – kinda like adding pasta, rice, or barley to a soup. It provides substance if you will. They are also one of 39 foods that can lower blood pressure.

Old fashioned oats or rolled oats are healthy carbohydrates that contain soluble fiber. Eating enough soluble fiber every day can lower “bad” LDL cholesterol or unclog arteries and aid in satiety (1). 

This type of fiber is an important aspect of chronic disease management not only for heart disease, but diabetes, and cancer too. It aids in weight management, helps control blood sugar, and keeps us regular.   

Make this oatmeal soup even more heart-healthy by adding red lentils for protein, like this carrot lentil soup does.. Lentils are another food that unclogs arteries.


Be sure to use rolled oats or old-fashioned oats (instead of quick oats) for this oat soup recipe as they are less processed and will be more satiating.

Not only are they not satiating but quick oats or instant oats will more likely turn to mush in the soup, instead of acting like a typical grain found in soup – think rice or pasta.

That being said, you can try substituting old fashioned oats for steel-cut oats.  Just be sure to add an additional 5-10 minutes of simmering time to help them cook.  If you choose to use these types of oats, they bring a nice nuttiness to the final flavor.

How To Make Oat Soup Recipe For Weight Loss

This recipe only takes 5 minutes to prepare.  You basically just dice all of the ingredients and open the can of tomatoes and tomato paste.

The base of this dish starts by adding olive oil, onion, garlic, and carrot.  Cook for a bit and then add tomato paste to coat the veggies.

The next step is similar. Once everything has softened, add the broth, oats, black pepper, and canned tomatoes with juices.

The last step is easy. Simmer and top the tomato oatmeal soup with parsley.

Image of Veronica Rouse with Free 7 day heart healthy meal plan freebie.

Watch It Here!  

Batch Cook To Save Time

Make extra and you’ve got an easy, next-day lunch.

Or double this recipe to batch cook this wholesome, nourishing soup to stash in the freezer ready to defrost for an easy lunch or dinner.


In my onion, this soup tastes better the longer it sits. The oats plump up which makes it a little heartier.  If you find it too thick the next day, add some water to thin it out and reheat in the microwave or on the stovetop.

Soup will last in the fridge for 3-4 days or in the freezer for 3 months.

Make It Your Own

This oat soup recipe is vegan and gluten free.  Be sure to choose gluten free certified oats if you follow a gluten free diet.

To make this a balanced meal, add red lentils for protein, or a sweet potato for extra fiber. 

Have veggies in your fridge? Throw them in to increase the nutrients.

You can also use different herbs or spices for variety. Turmeric, cumin, cinnamon, chipotle, basil or oregano would work well here.

Other Oatmeal Recipes

Or check out other oatmeal recipes which include: Protein baked oats, low sodium oatmeal, vegan protein oatmeal, chocolate avocado smoothie, smoothie to lower cholesterol, overnight oat bran, pecan pie overnight oats, pb2 overnight oats, turmeric energy balls, low sodium pancakes, pumpkin protein balls, turmeric oatmeal and blueberry cheesecake overnight oats.

And be sure to check out the list of Registered Dietitian approved oatmeal recipes, and a list of Registered Dietitian approved oat bran recipes.

Your Turn To Try The Tomato Oatmeal Soup Recipe

Try this new way to include oatmeal into your everyday, you won’t be disappointed.

And if you LOVE this recipe and are interested in other heart-healthy recipes, subscribe to my YouTube channel.


Bowl of tomato oatmeal soup in a white bowl garnished with parsley on a white and grey cutting board surrounded by a spring of parsley and a sprinkle of oats

Tomato Oatmeal Soup

Try this rich tomato oatmeal soup for a satisfying way to reap to benefits of oats while staying on track with your weight loss goals.
4.25 from 4 votes
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Lunch
Cuisine American
Servings 4
Calories 129 kcal


  • 1 Saucepan


  • 1 tbsp olive oil
  • 1 tsp garlic minced
  • ½ medium yellow onion diced
  • 1 large carrot diced
  • 4 cups vegetable broth low sodium
  • ½ cup rolled oats
  • 14 oz diced tomatoes no salt added
  • 1 tbsp tomato paste
  • 1 tsp black pepper
  • ¼ cup curly parsley chopped


  • Start by washing your produce well, then dice the onion & carrot, mince the garlic, and finely chop the parsley (parsley will be used at the end).
  • Over medium heat, add olive oil into a pot. Add onion, carrot, and garlic. Stir to coat.
  • Add a lid to the pot to avoid caramelizing the onions and allow to cook on medium-low for 5-6 minutes, stirring occasionally.
  • Add the tomato paste, stir everything to coat, and allow to sauté for about 4 minutes.
  • Once everything has softened, add the broth, oats, black pepper, and canned tomatoes with juices.
  • Allow this to come to a simmer and let simmer on low for 10-15 minutes or until oats are cooked through and broth has thickened slightly.
  • Take the soup off the heat, stir in fresh parsley and serve while hot, enjoy!



I do not recommend using quick oats or instant oats for this recipe as they turn to mush.
You can try substituting for steel-cut oats, they may take an additional 5-10 minutes of simmering time.


Calories: 129kcalCarbohydrates: 20gProtein: 4gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 60mgPotassium: 401mgFiber: 4gSugar: 7gVitamin A: 3503IUVitamin C: 18mgCalcium: 60mgIron: 2mg
Keyword heart healthy, low sodium, oatmeal, oatmeal soup, oats, soup
Tried this recipe?Let us know how it was!

1 thought on “Tomato Oatmeal Soup That’s Healthy And Delicious”

4.25 from 4 votes (3 ratings without comment)

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