Zucchini Soup Recipe

Creamy zucchini soup served in a coconut bowl, topped with fresh parsley and olive oil, with a spoon lifting a smooth bite.

5 from 14 votes

Creamy Zucchini Soup made with simple ingredients and ready in under 30 minutes. Light, low-carb, and full of flavor, this easy soup is perfect for a quick weeknight meal or cozy lunch. Can be made with cream or kept dairy-free for a vegan option.

Prep Time5

Cook Time20

Course: Soup

Cuisine: American

Keyword: zucchini soup

Servings:

Ingredients

1 tablespoon olive oil or butter
2 large zucchini about 6 cups, chopped into small pieces
1 large onion chopped
3 cloves garlic minced
3 cups vegetable stock chicken broth or bone broth
½ teaspoon salt or to taste
¼ teaspoon black pepper
¼ teaspoon dried thyme optional, or substitute with basil
1 cup sour cream or heavy whipping cream use coconut milk for dairy-free
Olive oil sour cream, or chopped parsley, for garnish

Instructions

Heat olive oil or butter in a medium pot over medium heat.
Add the chopped onion and garlic and cook for about 2 minutes, stirring often, until softened and fragrant.
Add the zucchini, salt, pepper, and thyme. Stir and cook for 1 minute.
Pour in the broth, bring to a boil, then reduce heat and simmer for about 15 minutes, or until zucchini is soft.
Remove from heat. Using an immersion blender, puree the soup until smooth (or transfer to a blender carefully, in batches).
Stir in the cream until fully combined. Adjust seasoning to taste and serve warm.
Garnish with sour cream, parsley, or a drizzle of olive oil before serving.

Notes

Carbs per serving: Approximately 7 grams net carbs per serving (recipe serves 4).
Best type of zucchini: Use any kind of zucchini you have—dark green, light green, or striped. No need to peel; simply trim and chop.
To thicken the soup: If your soup turns out thinner than you’d like, simmer uncovered for a few minutes to reduce the liquid. You can also blend in extra cooked zucchini, potato, or cauliflower, or whisk in a small slurry of cornstarch and water.
If the flavor feels flat: Try adding more herbs like basil, parsley, dill, or thyme. A splash of lemon juice or a pinch of nutmeg helps brighten the flavor. Grated Parmesan cheese (if not vegan) adds depth too.
Dairy-free option: This recipe can easily be made dairy-free. Substitute heavy cream with coconut milk, almond milk, or cashew cream. Blending in cooked cauliflower also creates a naturally creamy texture.
Serving suggestions: Serve with crusty bread, crackers, or a fresh salad. Great toppings include croutons, roasted chickpeas, grated Parmesan, or chili flakes for a little heat.
Storage: Keep in an airtight container in the refrigerator for up to 3 days or freeze for up to 2 months. Reheat gently on the stove or in the microwave.

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