Skinny Tomato Butternut Soup

macro-friendly soup.

Let’s talk about tomato Soup– where kid food and grown-up food happily collide. Who doesn’t love a cozy bowl of tomato soup next to a grilled cheese sandwich? That’s rhetorical. If you raised your hand, I don’t want to know… la la la… *plugs ears.

This Skinny Tomato Butternut Soup is lightened up a bit, but brings all the same dippy, tomatoey magic. It’s stuffed full of veggies to bulk it up and keep it light, and uses bone broth as the base to help keep our guts happy (ha!), and add a little protein. The calories are low because OBVIOUSLY we wanted to leave room for the grilled cheese, or at least a hunk of good crusty bread.

Don’t be alarmed when you spot cottage cheese in the recipe… just GO WITH IT. Extra creamy, extra protein, extra decadent. Still killer macros.

quick and easy tomato soup.

If you like this one, check out my Veggie Chicken Soup with Butternut Squash and my Instant Pot Creamy Tomato Chicken Soup. Similar– kinda. And two of our FAVORITES.

How to Make Your Tomato Butternut Soup

First, you’ll do a little prep by chopping your bacon and all your veggies–carrots, butternut squash, and onion. Add them all to a large heavy-bottomed pot or dutch oven and sauté on medium-high heat for 5-10 minutes.

Once your bacon is cooked through and your veggies are fragrant and soft, add your garlic and tomato paste. Saute for another minute and then add your flour and toss it all around.

Next, transfer your cooked mixture to your blender with one cup of your broth. Blend until smooth and then move the mixture back to your pot. (Or use an immersion blender right in the pot!)

Add the remaining broth, crushed tomatoes, and seasonings, and then let it simmer for 10 minutes. Stir in your (already blended) cottage cheese to make it all luscious and creamy and amazing.

Serve your soup with a sandwich or crusty bread because YUM. Or, if you secretly love a chunky soup most even though you went on and on about how everyone loves tomato soup, add in some protein or steamed or roasted veggies. This bowl rings it at like 150 calories, so obviously there’s plenty of room for something DELISH!

Tomato Butternut Soup- A macro friendly recipe for anyone!

What You’ll Need for Your Tomato Butternut Soup

  • 2 slices of bacon
  • 1.5 cups carrots
  • 1.5 cup butternut squash 
  • 2 cups onion
  • 6 garlic cubes
  • 2 tbsp tomato paste
  • 1 tbsp flour
  • 5 cups bone broth*
  • 28 oz can crushed tomatoes
  • 1 tsp dried thyme
  • 1 tsp Italian seasoning
  • 1 tbsp basil paste (or 1 tsp dry)
  • 2 tsp kosher salt
  • ¼ tsp pepper
  • ½ cup cottage cheese
quick and easy one pot soup.

*If you decide to use a different broth other than bone, you lose about 4 grams of protein per serving, but the rest of the numbers stay about the same.

I hope you enjoy this skinny tomato butternut soup! If you want more macro-friendly recipes or tips or totally unrelated rambles about things you never knew you’d care about, follow me on Instagram @lillieeatsandtells

macro-friendly soup.

Skinny Tomato Butternut Soup

A creamy, cozy tomato soup that serves our toddlers and our macros at the same time!
4 from 2 votes
Author Lillie
Course Soup
Cuisine American
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 8
Calories 158 kcal


  • 2 slices of bacon chopped
  • 1.5 cups carrots diced 200 g
  • 1.5 cup butternut squash diced 200 g
  • 2 cups onion diced (200 g)
  • 6 frozen garlic cubes or minced cloves
  • 2 Tbsp tomato paste 33 g
  • 1 Tbsp flour
  • 5 cups bone broth* 1200 g
  • 28 oz can crushed tomatoes 784 g
  • 1 tsp dried thyme
  • 1 tsp Italian seasoning
  • 1 Tbsp basil paste or 2 tsp dry
  • 2 tsp kosher salt
  • ¼ tsp pepper
  • ½ cup cottage cheese 120 g blended until smooth


  • In a heavy-bottomed pan, sauté bacon and veggies over medium-high heat for 5-10 minutes until bacon is cooked and veggies are fragrant and soft. Add garlic and tomato paste and sauté for another minute. Add flour and toss it all around for another minute.
  • Transfer the cooked mixture to a blender with one cup of your broth, and blend until smooth. Add mixture back to the pot. 
  • Add broth, crushed tomatoes, and seasonings and let it simmer for 10 minutes. Stir in blended cottage cheese to make it delicious and creamy.
  • Serve with a sandwich or crusty bread, or add in some protein or steamed veggies for protein and bulk. I love mine with some roasted broccoli or mushrooms thrown in.  If I want more protein, I’ll chop up some leftover chicken and make mine a hearty bowl!  The 185 calorie portion certainly leaves room to enjoy it how you like!


  • The bacon in this recipe was 3 fat per slice.
  • *If you choose to use normal broth with almost no macros vs the bone broth, you’ll lose about 4 grams of protein per serving and all other numbers stay almost the same.
  • To track, search Lillie Eats and Tells Skinny Tomato Butternut Soup


Serving: 260gCalories: 158kcalCarbohydrates: 24.8gProtein: 11.7gFat: 1.8gFiber: 5.1g
Keywords macro-friendly, skinny, skinny tomato butternut soup, tomato soup

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About the Author

Hello. My name is Lillie. I’m not a registered dietitian, or a macro coach, or a public figure or culinary genius. I’m a mommy of four who FOUND macro-counting and fell in love with this balanced approach to food...

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Recipe Rating


  1. 3 stars
    I have totally loved all of Lillie’s recipes until this one. I like it but the texture is a bit too grainy from the squash. I think I would like it better with all carrots and no squash. Don’t get me wrong! I love butternut squash soup.

  2. 5 stars
    Love it!! So tasty for that tomato soup craving but so much better because it’s healthier than my original 😉
    Has great flavor- as do all of Lillie’s recipes I have made!

    Just wondering if anyone has tried to freeze this?

  3. My whole family LOVED this soup! Including our baby 🙂 Would recommend and make again! We ate it with grilled cheese and it was perfect for dipping.