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Make this creamy zucchini soup in under 30 minutes! Light, low-carb, and full of flavor with a vegan option. A simple, cozy recipe for any season.
A silky, comforting bowl of zucchini soup made with just a handful of ingredients and ready in 30 minutes. It’s naturally low-carb and low-calorie, yet rich and flavorful – perfect for a quick healthy lunch or light dinner.
Why You’ll Love This Recipe
- Creamy, smooth texture and mild flavor everyone will enjoy.
- Made with simple, real-food ingredients you probably already have.
- Ready in just 30 minutes from start to finish.
- Naturally low in carbs, gluten-free, and easy to make vegan.
- Family-friendly, kid-approved, and freezer-friendly.
Ingredients For Homemade Zucchini Soup
- 1 tablespoon olive oil or butter
- 2 large zucchini (about 6 cups), chopped
- 1 large onion, chopped
- 3 cloves garlic, minced
- 3 cups bone broth, chicken broth, or vegetable stock
- ½ teaspoon salt, or to taste
- ¼ teaspoon black pepper
- ¼ teaspoon dried thyme (optional) or substitute with basil
- 1 cup heavy cream or sour cream (use coconut milk or cashew cream for vegan)
- Olive oil, sour cream, or parsley for garnish
How To Make Creamy Zucchini Soup
- Heat the olive oil or butter in a large pot over medium heat. Add onion and garlic and cook for about 2 minutes, stirring often, until fragrant and softened.
2. Add the chopped zucchini, salt, pepper, and thyme. Stir and cook for 1 minute.
3. Pour in the broth and bring to a boil. Reduce heat and simmer uncovered for about 15 minutes, or until the zucchini is very soft.
4. Remove from heat. Use an immersion blender to puree until smooth, or carefully transfer to a blender in batches.
5. Stir in the cream and adjust the seasoning with more salt and pepper if needed.
Tips and Variations
- Garnish with croutons, roasted chickpeas, or a sprinkle of Parmesan if desired.
- To make it dairy-free or vegan, replace the cream with coconut milk or cashew cream.
- Add fresh herbs like basil, dill, or parsley for more flavor.
- To thicken, simmer uncovered to reduce liquid or add a bit of cooked cauliflower or potato before blending.
- Add a squeeze of lemon juice or a pinch of nutmeg at the end to brighten the flavor.
Storage and Freezing
- Store in an airtight container in the refrigerator for up to 3 days.
- Freeze for up to 2 months. Thaw in the refrigerator overnight and reheat gently on the stove.
More Zucchini Recipes:
Soup Recipes To Try
Zucchini Soup Recipe
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.
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.
Nutrition
Calories: 287kcal, Carbohydrates: 8g, Protein: 9g, Fat: 25g, Saturated Fat: 16g, Cholesterol: 89mg, Sodium: 415mg, Potassium: 350mg, Fiber: 1g, Sugar: 4g, Vitamin A: 1158IU, Vitamin C: 21mg, Calcium: 65mg, Iron: 1mg
Nutrition information is automatically calculated, so should only be used as an approximation.
Tried this recipe?Mention @cookinglsl or tag #cookinglsl!
Delicious! Used half n half and it is creamy and sooo satisfying! Thank you!
Made it tonight, it was DELICIOUS!!
Can I use frozen shredded zucchini? If so, any additional steps I would need to take in cooking? Thank you!
Yes, you can. Just make sure they are defrosted.
This recipe is so good and easy to make. I substituted the sour cream with greek yogurt.
I can’t wait to make this as I have so much zucchini growing right now. Do you think it’s ok to freeze?
I think you could freeze it.
This sounds delicious. Has anyone tried using greek yogurt in place of the heavy cream/sour cream? Thanks, can’t wait to try it.
Thank you!
It may work, but I suggest that if you do so, you consume the soup within a day of making it, because it may go bad more quickly than if you use heavy cream.
Looks awesome, I’m about to make this. Just wondering what the serving size is?
Hi,
It is 1 cup.
looks yummy. i love a good soup.
Great recipe Mira! I roasted my veggies in a 350 degree oven for 45 minutes and threw in a poblano pepper for added depth.. Toasted a teaspoon of ground cumin for extra flavor and it was THE BOMB!
OMG! This is delicious. I made mine with the sour cream so as to lower the calories. It gave the soup such a twang. Thanks for the recipe. I do have one question. Is the nutrition info based on the use of the heavy cream? Thanks again.
Hi, yes, the nutrition info is based on the use of heavy cream.