15 Delicious and Healthy Ways to Serve Tomatoes

Health Benefits of Tomatoes

Tomatoes are high in vitamins and can be served in many different healthy ways.
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In the 17th and early part of the 18th centuries, colonial Americans thought tomatoes were poisonous. But they're not poisonous at all -- in fact, tomatoes are good for you. Tomatoes are rich in vitamin A and potassium and low in calories, which is probably enough to qualify as a nutrient-dense superfood.

Tomatoes are also rich in an antioxidant called lycopene that may reduce damage done by free radicals and has been linked to lower risks of some forms of cancer. Lycopene may also have anti-inflammatory properties that are good for your blood vessels.

Nutrition Information

One medium-sized raw tomato (2 3/5 inches in diameter) has 22 calories and 1.5 grams of fiber. It's also a good source of potassium, vitamin C, folate, vitamin A, vitamin E and vitamin K. That tomato also has almost no fat, 1 gram of protein and about 4 grams of carbohydrates.

Tomatoes are the kind of superfood I really like. They're easy to find, easy to prepare and fairly inexpensive. Ready to get inspired to eat more tomatoes? Flip through the slideshow for some of my favorites.

Tomato Bruschetta

Tomato Bruchetta is a healthy way to eat tomato.
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Bruschetta is so easy to make -- all you need are some tomatoes, olive oil, garlic and bread. I know the best bruschetta is made with white Italian bread, but a high-quality crusty whole-wheat bread would be a healthier option.

  • Tomato Bruschetta

Caprese Salad

Caprese conga
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A Caprese salad includes tomato, mozzarella cheese, and fresh basil. You already know that tomatoes are good for you, and as far as cheese goes, mozzarella's a reasonably healthy choice. It's lower in fat that most other types of cheese and it's an excellent source of calcium. 

  • Caprese Salad 
  • Caprese Salad with Cherry Tomatoes

Pasta Puttanesca

Pasta puttanesca is a good way to get more tomatoes.
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 Puttanesca sauce is made with tomatoes, olive oil, olives, capers and garlic. Some recipes call for fresh tomatoes and some use canned. Either is fine -- and, in fact, canned tomatoes contain more lycopene than fresh tomatoes.

  • Pasta Puttanesca

Grilled Tomatoes

Grilled tomatoes are good for your diet.
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You might think that tomatoes are too delicate to be cooked on a grill, but they hold up just fine. Grilling intensifies the flavor of the tomatoes and really all you need is a little salt and pepper, plus a few minutes on the grill and you have a great side dish. Or you can use them in your favorite soups and sauces.

  • Grilled Tomatoes
  • Fresh Grilled Tomato Marinara Sauce 

Corn and Tomato Salad

High Angle View Of Salad Served In Plate
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Corn is an excellent source of fiber and potassium, and avocados are rich in monounsaturated fats. For this salad, combine one cup cold cooked corn, one cup sliced cherry tomatoes, and the diced flesh of one avocado. Add a little fresh basil, salt, and pepper and that's all you need, but a little vinegar and olive oil might be nice too. 

Stuffed Tomatoes

Stuffed tomatoes are good for your diet.
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Big round tomatoes have the perfect shape for stuffing. Slice off the top and scoop out the mushy pulp. Then add the filling of your choice. These tomatoes are stuffed with couscous, olives, and feta cheese - you'd need about 3 cups of cooked couscous and maybe 1/2 cup of sliced olives and 1/2 cup feta cheese, plus a tablespoon or two of your favorite herbs. Just stuff your tomatoes and serve cold. And try these recipes, two are hot, and one is cold:

  • Vegetarian Stuffed Tomatoes


Make salsa to get more tomatoes into your diet.
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I know you can buy jars of salsa in your local grocery store, but nothing beats salsa made with fresh ingredients. You can serve your salsa with baked tortilla chips or use it as a topping for grilled chicken, fried eggs, or baked potatoes

  • Quick Basic Salsa​
  • Salsa Fresca
  • Quick and Easy Black Bean Salsa

With Salmon and Greens

Salmon, tomatoes and greens are good for your diet.
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 How's this for a healthy salad? Start with greens, like this watercress and add a few chunks of cold cooked salmon and slice tomatoes. A little olive oil, salt, and pepper and it's served. This is a great way to use leftover salmon from last night's dinner. Or try these salads:

  • Heirloom Tomato Salad with Goat Cheese and Arugula


Gazpacho is a good way to eat tomatoes.
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Gazpacho is a cold soup made with tomatoes and lots of healthy vegetables. Make a batch and keep it in your refrigerator for when you need a refreshing snack.

  • Gazpacho Andaluz
  • Vegan Gazpacho Soup

A Healthier Pizza

A Lighter Pizza Is a Good Way to Get More Tomatoes
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The typical pepperoni and sausage pizza with extra cheese is loaded with fat, sodium and calories, and it just isn't good for you. But, if you go a little lighter on the cheese and load your pizza with veggies you can tame the calorie count and get some good nutrition. Of course, portion control is key here too -- don't eat the whole pie -- just a slice or two along with a tasty green salad is perfect.

Quick and Easy Salad

A quick salad is a great way to get more tomatoes into your diet.
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Here's a super simple superfood side salad that you can have on the table in less than ten minutes. Just combine some broccoli florets, chunks of tuna (canned tuna is fine), sliced cherry tomatoes, a little olive oil, salt, and pepper. I think a little bit of fresh basil might be nice too. Or try one of these quick, easy salads:

  • Tomato Salad
  • Cherry Tomato Salad

Roasted Tomatoes

Roasting is a good way to get tomatoes into your diet.
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Roasting enhances the flavor of almost any vegetable by caramelizing the natural sugars. Oh, and yes I know that technically tomatoes are fruits, but they're often categorized as a veggie when it comes to cooking. Tomatoes can be roasted alone or combined with other things like zucchini, onions, and peppers. It's not difficult -- just cut your tomatoes in half and remove the seeds. Toss them in a bowl with a little olive oil, salt, pepper and any seasonings you like and then lay them, cut side up, on a parchment-lined baking sheet. Bake them in a 400 degree Fahrenheit oven for about 30 minutes. Or you can try one of these recipes:

  • Canning Roasted Tomatoes
  • Baked Tomatoes with Cheese and Fresh Herbs

Tomatoes with Green Beans

Add tomatoes to green beans for a healthy way to get more tomatoes into your diet.
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This is such a pretty side dish with the rich dark green combined with red and yellow cherry tomatoes. It's easy, too. Just toss a few cherry tomatoes in the pot with your cooked green beans and let them sit just long enough to warm up and then serve. Sun dried tomatoes work nicely for this dish too. 

  • Green Bean and Tomato Salad
  • Green Beans with Stewed Tomatoes
  • Quinoa, Green Bean & Tomato Salad

Tomato Soup

Soup is a great way to get more tomatoes into your diet.
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Oh, I know you can buy tomato soup in a can and it's not bad, but homemade tomato soup is so much better. It's not as quick to make, but you'll still have your soup ready in less than an hour. Try any of these recipes:

  • Dairy Free Cream of Tomato Soup

Tomato, Cucumber and Basil Salad

Cucumber and tomato salad is good for getting more tomatoes into your diet.
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Here's a fantastic salad for summer. It's low in calories and so refreshing. I think it's nice in the winter too, served alongside salmon or chicken. To make this salad, cut a pint of cherry tomatoes in half and thinly slice a cucumber or two. Toss them all together with a cup or so of fresh basil leaves. Serve as it is or toss with a simple vinaigrette.

  • Ben's Tangy Tomato Cucumber Salad
  • FTomato Cucumber Salad


United States Department of Agriculture Agricultural Research Service, National Nutrient Database for Standard Reference Release 28. "Basic Report: 11529, Tomatoes, red, ripe, raw, year round average." Accessed April 13, 2016. https://ndb.nal.usda.gov/ndb/foods/show/3223.

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