This simple recipe for Cream of Zucchini Soup has a mediterranean twist. This flavorful soup recipe makes great use of those late season zucchinis or courgettes. This pureed soup is naturally low-carb and can be enjoyed by those on a keto, Atkins, or vegetarian lifestyles.
The Recipe for Cream of Zucchini Soup (Courgette Soup)
Looking for the best cream of zucchini soup recipe? If you love garlic, oregano, and feta cheese, this one is for you.
This easy soup has a silky texture because it’s pureed. In addition, the heavy whipping cream adds not only a velvety texture, but satisfying richness.
We make this recipe with vegetable broth and it’s vegetarian-friendly. If you don’t have vegetable broth, you can substitute chicken broth.
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I’ve been searching for vegetarian recipes that need a keto facelift. While I’m not vegetarian, my son is and dinner can be a challenge!
This recipe is inspired by a recipe for cream of zucchini soup in the cookbook by Linda Fraser, Vegetarian–The best-ever recipe collection. I altered the flavor profile and made it more friendly for those following a keto lifestyle.
Can you eat soup on a low-carb or keto diet?
Those who follow a low-carbohydrate or a keto lifestyle need to be careful when choosing soup and stew recipes. Soups can be a source of hidden carbohydrates.
The obvious things to watch out for are root vegetables such as carrots and potatoes. While a small amount of carrots can add color and flavor, too many will quickly put you over a strict carb limit. To make this Slow-Cooker Vegetable Beef Soup keto-friendly, I used a very small amount of carrots rather than a more traditional amount.
Some carbs in soup are not so obvious. Cream of broccoli soup might sound keto-friendly, but if the chef used wheat flour or corn starch to thicken, the carbohydrates can add up quickly. In this low-carb version of Broccoli Cheddar Soup, I use cream cheese and heavy whipping cream to add extra body to the soup. This Creamy Tuscan Soup from Sweet CS Designs is thickened in a similar manner.
Another hidden source of carbohydrates in soups and stews if flours and starches used in the browning of the meat in the recipe. In this recipe for Low-Carb Mexican Beef Stew, I use Glucomannan instead of flour. Glucomannan helps the meat brown beautifully without significantly adding to the net carb count.
Do you need to peel Zucchini Squash (Courgettes) before making soup?
The outer skin on zucchini squash is edible and does not need to be peeled. I typically do not peel zucchini before cooking or eating.
There are some circumstances that you may choose to peel your zucchinis. If the squash is particularly large, the skin may be bitter and should be removed.
You also may choose to remove the skin if the squash has a waxy coating. Some stores coat produce with this substance to extend the shelf life. While this coating is technically edible, some people may decide this is not something they want to ingest.
How to puree soup
While pureeing soup might sound difficult, it really isn’t. You do need some equipment to do so. A blender, immersion blender, or a food processor will all get the job done.
A blender can work very well for pureeing soup. It can be a bit of a challenge to pour the hot soup into the blender. I like to scoop it in using a large soup ladle rather than pour it from a big, full pot.
The second challenge with a blender is preventing the hot soup from spraying on you when blending. To prevent this from happening, don’t overfill the blender. Also be sure to place the cover on the blender and any holes meant for adding ingredients. As an added safety measure, I place a dish towel over the lid in case any hot soup escapes from the crevices.
Not all of the soup will fit in the blender, so I recommend having another large, heavy pot available. Scoop some of the soup into the blender, cover the blender lid, and puree. Next, pour the soup into the second pot. Repeat until all of the soup has been blended and transferred to the second pot.
Using an immersion blender is my favorite way to puree soups. Just put the blender in the soup, press the button, and the soup turns into lovely silky goodness.
If you use an immersion blender, be sure that the depth of the soup is adequate. Also, do not try to move the blender up and down while running it as this will lead to a kitchen covered in soup.
If you don’t have an immersion blender or a regular blender, a food processor can also be used to puree soup.
This method can be more difficult that a blender and doesn’t result in a soup that is as smooth as the other two methods.
How to thicken Cream of Zucchini Soup without adding carbs
This soup has a lovely thick quality. Three things help thicken this zucchini soup without adding an unacceptably high number of carbohydrates.
The pureed vegetables, the cheese, and the heavy whipping cream all help thicken the soup.
Does cream of zucchini soup freeze well?
You can freeze this soup, but will need to alter the recipe slightly since cream soups can separate when reheated.
First of all, you will want to hold off on adding the feta cheese and the heavy whipping cream before freezing.
You also can hold off on blending the soup and freeze it in its unblended state.
In order to freeze the soup, let the soup cool completely. You can speed this up by placing the pot in an ice bath.
Once the soup has cooled, place it in a freezer-safe container. Be sure to leave some room at the top because the soup will expand when it freezes.
To use the soup later, defrost it in the refrigerator You don’t need to defrost it completely before reheating. You just need to be able to get it out of the jar.
I put the partially defrosted soup in a saucepan and gently heat it on the stove, stirring frequently.
Once the soup is hot, add the feta cheese and blend. After blending, add the heavy whipping cream and proceed with step 5 of the recipe.
Variations on this keto-friendly zucchini soup
This soup recipe is very versatile. You can use it as a cream soup base and add leftover veggies or meats to make it a more substantial soup. Our Greek Gyro Meatballs would be an amazing addition to the soup.
If you don’t like feta cheese, you can swap it for cream cheese, blue cheese, or any other soft cheese. Just be sure to remove the rind if the cheese has one.
You could also switch out another herb for the oregano. Basil, thyme, or chives would be wonderful options.
I also love adding a handful of fresh or frozen kale or spinach after the soup has been pureed. Stir it in and it cooks in just a few minutes. These leaf vegetables add color, flavor, and nutrients to the soup.
How to serve Cream of Zucchini Soup
This soup can be served as an appetizer or a main course. If using it as a main course, you might want to consider adding a salad to the mix.
I like to garnish this soup with a few drops of heavy whipping cream, a sprinkle of fresh cracked pepper, and a few fresh oregano leaves.
Cream of Zucchini Soup
- 1 tablespoon butter
- 2 tablespoons avocado oil
- 1 medium onion (about 4 ounces) chopped
- 2 pounds zucchini squash (about 2 medium) trimmed and sliced
- 1 teaspoon oregano
- sea salt
- black pepper freshly ground
- 1 clove garlic
- 2½ cups vegetable stock
- 4 ounces feta cheese crumbled
- ½ cup heavy whipping cream
Heat a large, heavy saucepan over medium heat. Add the butter and avocado oil. After butter has melted, stir in the onion. Cook onion until soft and translucent.
Stir in the zucchini squash and oregano. Sprinkle lightly with salt (optional) and pepper. Don't overdo the salt as the feta and the stock will also add saltiness.
Cook the squash until starting to soften, stirring frequently. Add the garlic and cook for about one minute. Pour the stock over.
Cover the pot, leaving the cover slightly off center to allow steam to vent. Simmer until vegetables are soft, about 25 minutes. Stir in the feta cheese and allow to melt slightly. Puree the soup using an immersion blender, or in batches, using a traditional blender.
Stir in the heavy whipping cream and simmer a few minutes. Taste and adjust seasoning if desired. Soup may be thinned with additional stock if desired.
Such a creamy soup, loved it! Full of flavor and so easy to make. And I love that it’s keto friendly version! Big thumbs up:)
Thanks so much, Julia!
I finally got around to making this and I wish I had sooner! Absolutely delicious and one of my new favorite soups. It’s light and fresh and yet so flavorful. Easy, too. YUM!
Seriously, this is the first time I have ever seen a recipe for zucchini soup, what a great idea. The soup looks so creamy and full of flavor. Gotta try this one
It’s a really yummy way to use zucchini and they thicken soup better than I thought they would.
So smooth and creamy and delicious, this is the perfect soup to cozy up on the sofa with!
I had dinner a little while ago and your zucchini soup has me drooling again! This looks like one big bowl of comfort! Delicious!
Yes. I think we all need a bowl of comfort these days!
I’m addicted to soup lately. This looks amazing, and I have almost have all of the ingredients on hand! I am definitely giving this a go. Thank you so much for the recipe 🙂
Made this last night and just loved it. The feta was just the right touch to give it some punch. This is a great Go To soup when you want something creamy and comfy. So so good.
Thanks so much! I love that zing that the feta adds to the soup.
Glad it hit the spot.
I’m a great fan of low carb soups. This zucchini soup looks damn gud. I will try this soup soon.
Can you freeze this? Looks delish.
Sometimes things with dairy can separate after freezing.
Made this last night…Yum! I’m vegan so I used cashew cream and put a few more herbs in, skipped the cheese…Still delicious! I used my own zucchini from the garden!
Thanks for sharing your substitutions! Did you use purchased cashew cream or did you make your own? I am looking for things to substitute for dairy in some recipes as dairy can be an issue for so many people. I have a few recipes with cashew cream, but have made it from scratch which adds a step. I’d love to know a good pre-made substitute.
Wow! I just made this soup and it’s fantastic. I wanted to eat more, but it was so filling that I couldn’t. I used pecorino romano because I was out of feta, and whole milk because I was out of heavy whipping cream. Has anyone tried to eat it cold?
What ingredient added so many carbs? that is half my daily allowance. was it the zucchini itself? TIA
The zucchini itself has carbs.
This was yummy. Thanks for the recipe
This soup is SO good! Its smooth and creamy. It’s actually very healthy, the cream is minimal, and the feta cheese adds additional creaminess and a great flavor.
Thanks so much! It’s one of my favorite zucchini recipes.
I use to make a zucchini soup with hash browns in it and it seemed so bland. Now that I have switched to an Atkins diet, this soup was perfect! So flavorful compared to my old zucchini soup recipe. Thanks so much for sharing!
This is the best homemade soup recipe I have found so far in the last 6 years or so of cooking. My entire family loves it (which is a big deal for picky eaters) and I love the amazing flavors!