FREE 5-Ingredient Recipe EBook

• Why You Need My Cucumber Soup Recipe
• Ingredients & Substitutions
• How To Make Cucumber Soup
• My Recipe Tips
• Cucumber Soup Recipe card
• Storage Instructions
• Serving Ideas
• More Fresh Cucumber Recipes
• My Favorite Blender For This Recipe
• Gratitude Moment
• Recipe Reviews

Have you ever had a cold soup? It might sound different, but I remember the first time I tried one — it was so flavorful and refreshing! And with the mountains of cucumbers my family goes through (a.k.a. the kid-friendly veggie side that never fails), I knew I had to create a cucumber soup recipe. Whip it up with me in just 10 minutes!

Why You Need My Cucumber Soup Recipe

• Refreshing, creamy, and silky smooth – You’ll love the crisp taste of fresh cucumbers, a splash of lemon juice, a dose of garlic, and creamy yogurt to bring it all together. It’s the perfect cool pick-me-up on a hot day!
• Healthy and easy – Just toss 7 fresh, simple ingredients into a blender and chill (literally!). My cold cucumber soup is as easy as it gets. And it’s packed with vegetables and protein.
• Perfect for summer – I’ve got lots of soup recipes here on Wholesome Yum, and zucchini soup is my fave in the summer. But when it’s really hot out, you can’t beat this cold one. And it’s a great way to use up extra cukes when I have too many.

Ingredients & Substitutions

Here I explain the best ingredients for my cold cucumber soup recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Cucumbers – For the best cucumber soup, I recommend English cucumbers, because the seeds are small, the flavor is mild, and they have a thin skin, which means you don’t have to peel them. Persian cucumbers would also work, though. Chop the cucumbers into cubes for easier blending.
• Greek Yogurt – Whole milk plain Greek yogurt will give you the creamiest texture, but if you prefer something lighter, nonfat or 2% works just fine. You can also use regular plain yogurt for a less tangy flavor.
• Olive Oil – I prefer extra virgin olive oil here, but light olive oil or avocado oil work, too.
• Lemon Juice – Fresh lemon juice works best for its bright, natural flavor, but bottled lemon juice makes a fine substitute. You can even try trading it for lime juice.
• Garlic – Normally, I’d say one clove isn’t enough, but since we’re not cooking the garlic, one large clove is perfect. Toss in two if you’ve got smaller ones. For a shortcut, jarred minced garlic will do the trick.
• Fresh Herbs – Fresh dill and chives are ideal for the flavors in my cucumber soup, but you can experiment with flat leaf parsley, basil, mint, or even green onion. I always recommend using fresh herbs to get the best flavor, but if you need to use dried, just use 1/3 of the amount since they’re more concentrated.
• Sea Salt & Black Pepper

How To Make Cucumber Soup

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Blend all the ingredients. Place the chopped cucumbers, yogurt, olive oil, lemon juice, garlic, fresh herbs, salt, and pepper in a high-speed blender . Blend until smooth.
2. Chill in the fridge. Refrigerate for at least 2 hours to let the flavors develop. (I usually do this in an oversized glass measuring cup covered with plastic, but you can do it right in the blender, too.)
3. Serve. Garnish the chilled cucumber soup with a drizzle of olive oil, fresh dill and/or chives, ground black pepper, and extra cucumber slices.

My Recipe Tips

• Want the soup extra creamy? Replace a few tablespoons of the yogurt with sour cream.
• Want extra vegetables? Some cucumber soup recipes have other veggies, like tomatoes, red onions, bell peppers, or celery. Throw in whatever you like to make it your own!
• Blend until silky smooth. Depending on how long you blend and how powerful your blender is, the texture of your cucumber soup can be very smooth or slightly chunky. You can adjust to your preference, but I highly recommend making it totally smooth.
• Don’t have a powerful blender? A food processor or immersion blender would also work well.
• Adjust to taste after chilling, not before. The flavors develop more when you chill the soup, so I only make adjustments at the end. You can add more salt as needed, or a splash more lemon juice if it tastes too salty.
• Chill your soup bowls. This is not required, but I do this to keep the cucumber soup cold longer while I’m eating. And it’s the best when it’s cold!

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 large Cucumbers (diced; ~5 cups or 26 oz) ▢
• 1 1/2 cups Greek yogurt ▢
• 3 tbsp Extra virgin olive oil ▢
• 2 tbsp Lemon juice ▢
• 1 clove Garlic (peeled; mine was large, use 2 if they are smaller) ▢
• 2 tbsp Fresh dill (coarsely chopped) ▢
• 2 tbsp Fresh chives (coarsely chopped) ▢
• 3/4 tsp Sea salt ▢
• 1/8 tsp Black pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Add all of the ingredients to a high-speed blender . Blend until smooth.
2. Transfer the soup to the fridge and chill for at least 2 hours .
3. Transfer into bowls and enjoy! If you like, garnish with a drizzle of olive oil, more fresh dill and chives, ground black pepper, and sliced cucumbers.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Cucumber Soup

Storage Instructions

Keep the soup in an airtight container in the refrigerator. Since it keeps well for up to 3 days and needs time to chill anyway, I love making it ahead! If it separates, you can give it a quick blend again.

Serving Ideas

My cucumber soup is tasty and light, but too light to be a meal by itself. Here are my favorite picks to round out your meal:

• Main Dishes – Grill some chicken legs , toss shrimp on the grill , or cook up lamb kleftiko in the oven , and serve the chilled soup on the side. For a light, veggie-forward meal, whip up my pesto sauce and serve over zucchini noodles .
• Salads – Craving a soup-and-salad lunch? Pair your soup with my classic chicken Ceasar salad or a Caprese salad . Try my quinoa salad for a more hearty option.

More Fresh Cucumber Recipes

If you make this cucumber soup and have more fresh cucumbers to use up, try one of my other recipes with them:

My Favorite Blender For This Recipe

I swear by this blender ! It makes my cucumber soup velvety smooth, and cleans up in seconds. (I just blend some water with dish soap in it, then rinse.)

Gratitude Moment

Here’s me enjoying a moment of quiet at the lake. If you’re paying close attention, you’ll notice this is the same picture from my sun-dried tomatoes post.

That’s because there’s also me not pictured , running around like a chicken with its head cut off, trying to keep up with “all the summer things”.

Anyone else feel like summer relaxation is overestimated? It’s easy to get swept up in “perfection” you see on the internet, but here’s your reminder (and mine) that real life is messy… and that it’s ok.

But even when life gets hectic, I hope you’ll find 10 minutes to whip up a batch of this cold cucumber soup. I’m grateful for this refreshing pick-me-up this summer.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Cucumber Soup

My cold cucumber soup recipe is so refreshing for hot days! Make it in 10 minutes with Greek yogurt, olive oil, lemon, garlic, and herbs.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/cucumber-soup/

Ingredients

• 2 large Cucumbers (diced; ~5 cups or 26 oz)
• 1 1/2 cups Greek yogurt
• 3 tbsp Extra virgin olive oil
• 2 tbsp Lemon juice
• 1 clove Garlic (peeled; mine was large, use 2 if they are smaller)
• 2 tbsp Fresh dill (coarsely chopped)
• 2 tbsp Fresh chives (coarsely chopped)
• 3/4 tsp Sea salt
• 1/8 tsp Black pepper

Instructions

1. Add all of the ingredients to a high-speed blender . Blend until smooth.
2. Transfer the soup to the fridge and chill for at least 2 hours .
3. Transfer into bowls and enjoy! If you like, garnish with a drizzle of olive oil, more fresh dill and chives, ground black pepper, and sliced cucumbers.

Maya’s Recipe Notes

Serving size: 1 cup

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)