Low Carb Baked Feta and Tomato Soup Recipe

Atkins Low Carb Baked Feta and Tomato Soup
Net Carbs
Prep Time: 15 Minutes
Cook Time: 50 Minutes
Phase: Phase 2
Difficulty: Moderate
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.









calculator How to Calculate Atkins Net Carbs

How to Calculate Atkins Net Carbs

Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)



  • 426 g fresh grape tomatoes
  • 1 large (2-1/4 per pound) fresh red bell pepper
  • 5 ea fresh garlic cloves
  • 3 Tbsp olive oil
  • 0 1/2 tsp table salt
  • 0 1/4 tsp black pepper, ground
  • 0 1/8 tsp red chili peppers, crushed flakes
  • 8 oz feta cheese
  • 4 cup chicken broth
  • 0 1/4 cup dried pine nuts, pignolia
  • 2 Tbsp fresh basil, chopped leaves


Ingredient notes: purchase a block of feta cheese for this recipe, not feta crumbles. Also note that one and a half pints of grape tomatoes will equate to 426g.

  1. Heat oven to 400°F.
  2. In a 2-quart baking dish, toss together tomatoes, roughly chopped red bell pepper, garlic, olive oil, salt, pepper and red pepper flakes until evenly coated. Cut off about ¼ of the feta block (2-ounces) and set aside for garnish. Coat each side of the remaining feta block (6-ounces) in the seasoned olive oil at the bottom of the baking dish and nestle in the center of the tomatoes, peppers, and garlic. Bake for 40-45 minutes, until the tomatoes have burst and the feta is golden.
  3. In a blender, combine ½ of the broth with ½ of the baked feta-tomato combination. Blend at medium speed until lightened in color and creamy. Pour into a medium sauce pot and place over medium heat. Blend the other half of the broth with all remaining contents of the baking dish (including olive oil) until creamy and add to the pot. Allow to warm, stirring occasionally, as you toast the pine nuts. Do not allow to boil, reducing heat if needed.
  4. In a medium non-stick skillet over medium-high heat toast the pine nuts, about 10 minutes. 
  5. To serve, pour about 1 ½ cups warm soup into each of 4 bowls. Top each with ½ ounce crumbled fresh feta (set aside in step 2), 1 tablespoon toasted pine nuts, and ½ tablespoon chopped fresh basil. One bowl as described is one serving.

Cooking Tip

Looking for a simple, low carb creamy tomato soup? Well look no further! We combine the tang of feta with the sweetness of grape tomatoes, while reducing net carbs by using a combination of tomatoes and red bell pepper in this delicious soup. We love the idea of making this recipe your own by increasing the red pepper flakes for a spicier version or swapping the fresh basil for other fresh herbs like dill or parsley. Find your own delicious, just be sure to track any additional net carbs.