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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
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