FREE 5-Ingredient Recipe EBook

• Why You Need My Zucchini Soup Recipe
• Ingredients & Substitutions
• How To Make Zucchini Soup
• Serving Ideas
• More Creamy Soup Recipes
• Tools I Use For This Recipe
• Zucchini Soup (Easy & Creamy) Recipe card
• Recipe Reviews

If you’re a fan of creamy soups, then you’re going to love this zucchini soup recipe ! I created it on a whim when I had too much zucchini and not much else in my fridge. And since then, it has become one of my all-time favorite healthy soups to make when I’m in the mood for something warm and comforting, but still light. The best part is that it’s incredibly easy to make, so even if you’re not the most experienced cook, you can still whip up cream of zucchini soup in no time.

The smooth and velvety texture of zucchini soup recipes is similar to other classics like cream of mushroom soup or cream of asparagus soup . And just like those soups, this one is packed with flavor and makes for a great light meal or starter course.

Why You Need My Zucchini Soup Recipe

• Fresh, earthy flavors
• Creamy, smooth texture
• Just 6 simple ingredients (plus salt & pepper)
• Ready in less than 30 minutes
• Naturally low carb, gluten-free, and healthy
• Comforting dish for lunch or dinner

Ingredients & Substitutions

Here I explain the best ingredients for creamy zucchini soup, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Olive Oil – For sauteing. You can also use avocado oil, or any oil you prefer.
• Onion – While I selected a yellow onion for this recipe, a white onion would work as well. You can also add other hard vegetables, such as carrots or celery, and saute them with the onions.
• Garlic – Fresh minced garlic adds the best flavor, but you could also use 1 1/2 teaspoons jarred garlic for convenience.
• Zucchini – Choose small to medium-sized zucchini that are firm, smooth, and free of bruises or soft spots for the best flavor and texture.
• Chicken Broth – I used store-bought for convenience, but you can make your own chicken broth at home. You can also use beef broth, bone broth , or for a vegetarian option, vegetable broth.
• Sea Salt & Black Pepper
• Heavy Cream – The key ingredient to a super creamy and smooth soup. You can substitute regular milk, half and half, or for a dairy-free option, canned full-fat coconut milk. (If you opt for coconut milk and use vegetable broth above, this soup would also be vegan.)
• Fresh Dill – I love the flavor of dill here, but it’s optional and you don’t have to add it. You can also use other fresh herbs like basil, chives, or parsley.

VARIATION: Add a protein!

If you want a more protein-packed meal, add some shredded chicken , turkey, or ham. For a vegetarian protein, try cannellini beans, white beans, or chickpeas.

How To Make Zucchini 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. Saute the aromatics. Heat the olive oil in a dutch oven or pot over medium heat. Add the diced onions, and cook until translucent and starting to brown. Add the minced garlic and saute until fragrant.
2. Simmer the soup. Add the zucchini and chicken broth. Bring to a boil, then reduce heat, cover, and simmer until the zucchini is tender. Remove from heat.

1. Puree until smooth. Use an immersion blender to blend the soup completely. Alternatively, you can transfer the soup to a regular blender in batches and puree in there instead. (You can also reserve some of the zucchini pieces to add back later, if you prefer a chunkier soup.) Return to pot.
2. Add cream. Place the soup over low heat. Add the heavy cream and stir until warm.

1. Enjoy. Season with salt and pepper to taste. If desired, garnish zucchini soup with a drizzle of olive oil or cream, and sprigs of fresh dill. You can even add a sprinkle of shredded parmesan cheese!

Serving Ideas

Cozy zucchini soup recipes go well with all kinds of dishes! Here are a few ideas:

• Salad – For a refreshing contrast, make a fresh burrata salad or Israeli salad . For a meal salad, try a BBQ chicken salad or simple steak salad .
• Crackers – You can’t go wrong with your favorite type, but if you’re looking for a healthier option, consider trying flax seed crackers or almond flour crackers .
• Sandwiches – If you want to make it a more substantial meal, this soup goes great with a variety of sandwiches such as an egg salad sandwich, tuna salad sandwich, or cucumber subs .

More Creamy Soup Recipes

If you’re a fan of creamy soups, you’re in luck! Here are some of my favorite comforting and creamy soups:

Tools I Use For This Recipe

• Dutch Oven – I prefer to use a dutch oven as it continuously redistributes moisture and flavor to the zucchini. You could also use a stock pot .
• Immersion Blender – Perfect for blending soups to the perfect texture and consistency with ease. You could also use a regular blender , though.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 tbsp Olive oil ▢
• 1/2 large Onion (diced) ▢
• 3 cloves Garlic (minced) ▢
• 2 lb Zucchini (~6 medium; sliced into half moons, 1/4 inch thick) ▢
• 2 1/2 cups Chicken broth, reduced sodium (or vegetable broth for vegetarian version) ▢
• 1 tsp Sea salt (to taste) ▢
• 1/4 tsp Black pepper (to taste) ▢
• 3/4 cup Heavy cream (plus more for garnish if desired) ▢
• Fresh dill (optional, for garnish) ▢

Instructions

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

1. Heat the olive oil in a Dutch oven or pot over medium heat. Add the diced onions and cook for about 5 minutes , until translucent and starting to brown.
2. Add the minced garlic and saute for 1-2 minutes , until fragrant.
3. Add the zucchini and chicken broth. Bring to a boil, then reduce heat, cover, and simmer for 8-12 minutes , until the zucchini is tender. Remove from heat.
4. Use an immersion blender to puree the soup, until smooth. (Alternatively, you can pour the soup into a high-powered blender and blend until smooth, working in batches if needed. Return the soup to the pot afterward.) If you like, you can reserve a few pieces of zucchini for garnish.
5. Place the zucchini soup over low heat. Add the heavy cream and stir for 2-3 minutes , until warm.
6. Season with salt and pepper to taste. If desired, garnish bowls of zucchini soup with a drizzle of cream (or olive oil) and sprigs of fresh dill.

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

• Store: Keep leftovers in an airtight container in the refrigerator for up to 4 days.
• Meal prep: Make a large batch of this soup, and store it in individual containers for a quick and easy lunch.
• Reheat: You can warm up zucchini soup in the microwave for the quickest option, or on the stovetop over medium heat.
• Freeze: Cool completely, then transfer to a freezer-safe container, leaving about 1 inch of space at the top to allow for expansion. You can also use freezer bags, making sure to remove as much air as possible before sealing. Store in the freezer for up to 3 months. Thaw in the fridge overnight before reheating.
• Serving note: Garnish with a drizzle of cream, couple slices of zucchini, and fresh dill.

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.

Zucchini Soup

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!)

Zucchini Soup (Easy & Creamy)

You’ll love this creamy zucchini soup recipe – it’s quick, easy, comforting, and packed with flavor! Make it with just 6 simple ingredients.

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/zucchini-soup/

Ingredients

• 2 tbsp Olive oil
• 1/2 large Onion (diced)
• 3 cloves Garlic (minced)
• 2 lb Zucchini (~6 medium; sliced into half moons, 1/4 inch thick)
• 2 1/2 cups Chicken broth, reduced sodium (or vegetable broth for vegetarian version)
• 1 tsp Sea salt (to taste)
• 1/4 tsp Black pepper (to taste)
• 3/4 cup Heavy cream (plus more for garnish if desired)
• Fresh dill (optional, for garnish)

Instructions

1. Heat the olive oil in a Dutch oven or pot over medium heat. Add the diced onions and cook for about 5 minutes , until translucent and starting to brown.
2. Add the minced garlic and saute for 1-2 minutes , until fragrant.
3. Add the zucchini and chicken broth. Bring to a boil, then reduce heat, cover, and simmer for 8-12 minutes , until the zucchini is tender. Remove from heat.
4. Use an immersion blender to puree the soup, until smooth. (Alternatively, you can pour the soup into a high-powered blender and blend until smooth, working in batches if needed. Return the soup to the pot afterward.) If you like, you can reserve a few pieces of zucchini for garnish.
5. Place the zucchini soup over low heat. Add the heavy cream and stir for 2-3 minutes , until warm.
6. Season with salt and pepper to taste. If desired, garnish bowls of zucchini soup with a drizzle of cream (or olive oil) and sprigs of fresh dill.

Maya’s Recipe Notes

Serving size: 1 cup

• Store: Keep leftovers in an airtight container in the refrigerator for up to 4 days.
• Meal prep: Make a large batch of this soup, and store it in individual containers for a quick and easy lunch.
• Reheat: You can warm up zucchini soup in the microwave for the quickest option, or on the stovetop over medium heat.
• Freeze: Cool completely, then transfer to a freezer-safe container, leaving about 1 inch of space at the top to allow for expansion. You can also use freezer bags, making sure to remove as much air as possible before sealing. Store in the freezer for up to 3 months. Thaw in the fridge overnight before reheating.
• Serving note: Garnish with a drizzle of cream, couple slices of zucchini, and fresh dill.

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. :)