Is tomato soup and grilled cheese a good lunch?

December 17, 2025 •

4 min read

First popularized as an affordable and comforting meal during the Great Depression, the classic combo of tomato soup and grilled cheese remains a beloved dish. But beyond its nostalgic appeal, the question remains: is tomato soup and grilled cheese a good lunch for modern diets?

Quick Summary

This article examines the classic pairing of tomato soup and grilled cheese as a lunch option. It delves into the meal's nutritional pros and cons, offers practical tips for healthier preparation, and suggests complementary additions for a more balanced midday meal.

Key Points

Nutritional Value Varies: While tomatoes offer beneficial antioxidants, the nutritional quality of the classic grilled cheese and tomato soup lunch is heavily influenced by the ingredients chosen for its preparation.
Homemade is Healthier: Making your own soup from scratch using low-sodium canned or fresh tomatoes allows you to control the sugar and salt content, significantly improving the meal's health profile.
Optimize Your Ingredients: Swapping white bread for whole-grain and opting for a high-quality cheese over processed cheese slices can boost fiber and reduce unhealthy fats.
Add Extra Nutrients: Incorporate additional vegetables like spinach, onions, or roasted red peppers into the sandwich, or add protein like chickpeas or ham to the soup for a more balanced meal.
Flavorful, Healthy Alternatives: Enhance the meal's taste without sacrificing health by adding herbs, spices, or a drizzle of pesto, or serving it with a crisp side salad for added nutrients and texture.

The Comforting History of a Classic Combo

For many, a warm bowl of tomato soup paired with a gooey grilled cheese sandwich is the quintessential comfort food. This iconic meal's rise to popularity is deeply rooted in American history, specifically during the lean times of the Great Depression. It became a staple in school cafeterias and homes because its primary ingredients—canned tomato soup, processed cheese, and sliced bread—were inexpensive and readily available. The combination provided essential nutrients like protein and Vitamin C at a low cost, offering both physical sustenance and emotional comfort during a period of uncertainty.

A Nutritional Deep Dive: The Pros and Cons

While a traditional grilled cheese and tomato soup meal is undeniably satisfying, it's not always the most nutritionally balanced choice. The standard preparation often relies on processed ingredients high in sodium, saturated fat, and refined carbohydrates, with a single meal sometimes containing upwards of 900 calories. However, the meal also has its nutritional benefits, primarily from the tomatoes.

The Benefits of Tomatoes

Tomatoes, a key ingredient, are a nutritional powerhouse, providing several health-boosting benefits.

Antioxidants: Tomatoes are a rich source of antioxidants like lycopene, which has been linked to a reduced risk of certain cancers and improved heart health. Cooking tomatoes, as in soup, can even increase the bioavailability of lycopene.
Vitamins: Tomatoes offer a high dose of Vitamin C, which supports the immune system, and Vitamin A, which is crucial for vision and immune function.
Fiber: While not a high-fiber meal overall, the tomatoes do contribute some dietary fiber, especially in homemade soups.

The Drawbacks of a Standard Recipe

The classic version, unfortunately, comes with a number of nutritional drawbacks that can make it a less-than-ideal lunch option for frequent consumption.

High Sodium: Canned tomato soups and many processed cheeses are notoriously high in sodium, which can contribute to high blood pressure.
High Saturated Fat: The combination of butter and processed cheese can mean a high amount of saturated fat in one serving.
Refined Carbohydrates: Using white bread provides little fiber and can cause blood sugar spikes.
Added Sugar: Many canned tomato soups contain significant amounts of added sugar or high fructose corn syrup to balance the acidity.

Upgrading Your Lunch: Making it Healthier

The good news is that with a few simple tweaks, you can transform this comfort classic into a much healthier, more balanced meal.

Recipe Modifications for a Better Lunch

Choose Whole Grains: Swap out white bread for whole-grain or sourdough bread to increase fiber and provide a slower, more sustained energy release.
Go Homemade with the Soup: Make your own tomato soup from fresh or low-sodium canned tomatoes to control the sugar and salt content. Add vegetables like onions, carrots, and celery for more nutrients and fiber.
Opt for Quality Cheese: Instead of processed slices, use a high-quality, flavorful cheese that melts well, such as sharp cheddar, Gruyère, or mozzarella. You'll need less cheese for a bigger flavor impact.
Add Protein: Boost the protein content by adding lean meats like turkey or ham, or plant-based proteins like chickpeas or beans to the sandwich or soup.
Incorporate Vegetables: Add thinly sliced tomatoes, sautéed onions, spinach, or roasted red peppers to your sandwich for extra vitamins and fiber.

Table: Classic vs. Healthier Lunch


Aspect	Classic Recipe	Healthier Version
Bread	White bread	Whole-grain or sourdough
Soup	Canned, high-sodium/sugar	Homemade, low-sodium
Cheese	Processed American cheese	Quality cheddar, mozzarella, or low-fat cheese
Fat Source	Butter for grilling	Olive oil or plant-based butter
Add-ins	None, or minimal	Spinach, avocado, lean protein, spices
Nutritional Profile	High in fat, sodium, sugar	Higher fiber, more vitamins, controlled sodium

Complementary Pairings and Variations

To create a truly complete and exciting lunch, consider these pairings and variations that go beyond the classic dunking experience:

Elevate the Sandwich: Add bacon, pesto, or a drizzle of balsamic glaze inside the sandwich for a gourmet twist.
Create a Salad: Pair the meal with a side salad of peppery arugula, sliced apples, and a light vinaigrette to introduce contrasting flavors and textures.
Add a Twist to the Soup: Add basil, roasted garlic, or a pinch of chili flakes to homemade soup for enhanced flavor. Swapping heavy cream for a plant-based alternative or Greek yogurt can reduce fat and add tanginess.
Include Heartier Sides: For a more substantial meal, serve with a side of sweet potato fries or tater tots.

Conclusion

Ultimately, whether tomato soup and grilled cheese is a good lunch depends entirely on its preparation. While the traditional version can be high in sodium, saturated fat, and refined carbs, a few thoughtful modifications can transform it into a nourishing, balanced, and delicious midday meal. By choosing whole grains, making your soup from scratch, and opting for quality ingredients, you can enjoy the classic comfort of this dynamic duo without compromising your health. It’s not just a comforting trip down memory lane; it can be a smart and satisfying part of a healthy lifestyle.

Visit this page for a simple, homemade tomato soup recipe.

Frequently Asked Questions

Yes, with a few modifications. Choosing whole-grain bread, using a low-sodium and low-sugar homemade tomato soup, and selecting high-quality, low-fat cheese can make the meal much healthier.

Generally, canned tomato soup is not as healthy as homemade versions because it often contains high levels of sodium and added sugars. Always check the nutrition label and opt for low-sodium, no-sugar-added varieties when buying canned.

For a healthier option, choose high-quality cheeses like sharp cheddar or mozzarella, which provide significant flavor so you can use less. You can also use lower-fat cheese varieties.

Increase the fiber by using whole-grain bread and adding vegetables like spinach, sliced tomatoes, or bell peppers to your sandwich. Making a homemade soup with fresh vegetables also boosts fiber content.

The pairing became popular during the Great Depression because canned goods and processed cheese were affordable and provided essential nutrients like Vitamin C from the tomatoes and protein from the cheese. It was a comforting, low-cost meal for many families.

To make it more complete, serve the meal with a side salad to add more vegetables. You could also mix cooked chickpeas or lean meat into the soup to increase the protein content.

To add more flavor, use a mix of fresh and fire-roasted canned tomatoes, sauté garlic and onions, and add herbs like basil or oregano. A pinch of red pepper flakes can also add a nice kick.