Print

Keto Zucchini Soup (Cream-Based) Recipe

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Creamy keto zucchini soup made in one pot. Soft onion, garlic, and zucchini blended smooth with cream and a bit of cream cheese. Low carb, fast, and freezer friendly.

Ingredients

Scale

  • 2 tbsp unsalted butter

  • 1 tbsp olive oil

  • 1 medium yellow onion, chopped

  • 3 cloves garlic, minced

  • 6–7 medium zucchini (about 1.1–1.3 kg), chopped into half moons

  • 4 cups low-sodium chicken broth (or vegetable broth)

  • 1 tsp kosher salt, more to taste

  • 1/2 tsp black pepper

  • 120 g cream cheese, softened and cut in chunks

  • 3/4 cup heavy cream

  • 1/2 tsp dried thyme (or 1 tsp fresh leaves)

  • Pinch ground nutmeg (optional)

  • 2 tsp lemon juice (plus zest of 1/2 lemon, optional)

For serving (optional)

  • 3 tbsp grated Parmesan

  • 2 tbsp chopped chives or parsley

  • Extra black pepper

  • Optional add-ins: cooked bacon bits, shredded rotisserie chicken, a handful of baby spinach

Instructions

  1. Warm a large pot on medium heat. Add butter and olive oil.

  2. Add onion and a pinch of salt. Cook 5–7 minutes until soft. Stir now and then.

  3. Add garlic. Cook 30 seconds until fragrant.

  4. Add zucchini, 1 tsp salt, and pepper. Stir and cook 5 minutes to soften.

  5. Pour in broth. Bring to a gentle boil, then lower to a steady simmer. Cover and cook 12–15 minutes, until zucchini is very tender.

  6. Turn off heat. Blend the soup smooth with an immersion blender (or carefully blend in batches in a countertop blender, venting the lid).

  7. Return pot to low heat. Add cream cheese and whisk until melted and smooth.

  8. Stir in heavy cream, thyme, and a tiny pinch of nutmeg. Do not boil after adding cream.

  9. Add lemon juice (and zest if using). Taste and add more salt or pepper if needed.

  10. Ladle into bowls. Top with Parmesan and chives. Add bacon, chicken, or spinach if you like.

Notes

  • For a thicker soup, simmer 3–5 minutes uncovered after adding cream. For thinner, add a splash of broth.

  • If reheating, warm gently on low heat and do not boil. Whisk if you see any separation.

  • Dairy-light swap: use 1/2 cup heavy cream + 1/2 cup unsweetened almond milk; simmer a bit longer.

  • Flavor ideas: a pinch of smoked paprika, extra garlic, or basil blended in.

  • Salt levels change with different broths. Start light, then taste at the end.

  • Freezer: cool fully, pack in airtight containers, freeze up to 2 months. Thaw in the fridge, reheat low and slow.

Nutrition

Find it online: https://www.wellnesswarrior.org/keto-zucchini-soup/