Light Grilled Cheese and Tomato Soup
Nutrition Blog

Light Grilled Cheese and Tomato Soup

From your Henry Mayo Nutritionist: Liz Tarabour, MS, RDN

I don’t know of anyone who doesn’t like tomato soup with a grilled cheese sandwich!! Seriously, it’s one of the best things EVER! Unfortunately, it can be high in calories. So I decided to make a lower calorie version to enjoy in this cooler weather. Hope you enjoy it too.

Creamy Tomato Soup

Serves 8-10 (1 cup each)


  • 4 tsp olive oil
  • ½ cup chopped carrots
  • 1 small onion chopped
  • 2 cloves garlic diced
  • 2 tsp dried basil
  • 1 (28-oz.) can San Marzano tomatoes
  • 4 cups low-sodium vegetable broth
  • Salt, to taste
  • 1 ½ cup unsweetened, plain almond milk
  • Shredded parmesan to taste (optional)
  • Sliced fresh basil to taste (optional)
  • Dollop of Greek yogurt (optional)


  1. Heat oil in medium sauce pan on medium heat.

  2. Add carrots, onion, and basil; sauté for about 4 minutes, until onions start to become translucent. Add garlic and cook for another 2 minutes.

  3. Add tomatoes and broth. Turn heat to high. Stir mixture and let it come to a gentle boil. Then reduce temperature to low, allowing to simmer for about 15-20 minutes, stirring occasionally.

  4. Using an immersion blender (or upright blender – do in batches and cover with towel to prevent splatter from hot liquid), blend until pureed texture. Return to saucepan if upright blender used.

  5. Add almond milk, cook over medium heat (don’t boil) for about 2 minutes.

  6. Add salt and pepper to taste.

  7. Serve in bowl with fresh basil and parmesan cheese. Dollop of yogurt if desired.  

Open-faced Grilled Cheese (aka “Cheese-Toast”)

Serves 4


  • 4 large slices of preferred bread (I like sour dough)

  • Cheese, any type (I like sharp cheddar); sliced thin, or grated (just enough to thinly cover 4 slices of bread)


  1. Preheat oven to broil.

  2. Lightly toast bread in toaster.

  3. Place toast on tin foil.

  4. Place thin layer of cheese on toast.

  5. Place cheese-toast under broiler. Watch closely so it doesn’t burn, will only take 1-2 minutes to start browning. Remove once cheese becomes lightly browned.

  6. Enjoy with your bowl of tomato soup!!!