Quick and Creamy Keto Zucchini Soup You’ll Crave Daily
Looking for a warm, low-carb soup that satisfies without weighing you down? This Keto Creamy Zucchini Soup is the perfect blend of simplicity and nourishment. In just 15 minutes, you’ll have a velvety green bowl of comfort that’s bursting with flavor and keto-friendly benefits. Whether you're meal prepping or seeking a cozy weeknight dinner, this recipe checks all the boxes—quick, creamy, and deeply satisfying.
When Did Zucchini Noodles Become Popular?
Zucchini noodles surged in popularity around 2013–2015, largely due to:
The rise of Paleo, Whole30, and low-carb diets.
The release of spiralizers for home cooks (like the Paderno or handheld versions).
The increasing demand for gluten-free pasta alternatives.
Social media food trends that showcased colorful, low-calorie veggie-based meals.
Why Zucchini Noodles Are Great for the Keto Diet:
Zucchini noodles (also known as zoodles) are a fantastic keto-friendly pasta substitute because they are:
Low in Net Carbs – One cup of zucchini noodles has only about 3–4g net carbs, compared to 40+ grams in regular pasta.
High in Water & Fiber – They help with satiety, digestion, and hydration without adding calories.
Nutrient-Dense – Zucchini provides vitamin C, potassium, and antioxidants while keeping glycemic load low.
Versatile & Quick – They can be sautéed, spiralized raw, or added to soups and sauces—making them ideal for fast, satisfying keto meals.
Naturally Gluten-Free – Great for those avoiding wheat and refined flours.
Ingredients:
2 medium zucchinis, chopped
2 tbsp olive oil or butter
2 garlic cloves, minced
1/4 small onion, chopped
2 cups chicken or vegetable broth
1/4 cup heavy cream or full-fat coconut milk
Salt and pepper to taste
Optional garnish: fresh dill, chopped chives, or a swirl of sour cream
Instructions:
Sauté Aromatics: In a medium saucepan, heat olive oil or butter over medium heat. Add the onion and garlic. Cook for about 3 minutes until soft and fragrant.
Add Zucchini: Stir in chopped zucchini. Cook for 5 minutes until it begins to soften.
Simmer: Pour in the broth. Bring to a gentle boil, then reduce heat and simmer for 8–10 minutes, or until zucchini is fully tender.
Blend Until Smooth: Use an immersion blender (or carefully transfer to a blender) and puree until silky smooth.
Add Cream: Stir in heavy cream. Season with salt and pepper. Heat gently until warmed through—do not boil.
Serve: Garnish with fresh herbs, chives, or a swirl of sour cream. Serve warm.
Serving Suggestions / Meal Prep Tips:
Pair with a side of keto almond flour crackers or grilled cheese on low-carb bread.
Make it ahead and store in the fridge for up to 4 days.
Freeze in single portions for a quick meal prep solution.
Add cooked shredded chicken or bacon bits to make it a more filling main course.
Estimated Cost:
$4–6 total (depending on ingredient quality and location)
Nutrition Facts (Per Serving):
Calories: 180 kcal
Total Fat: 16g
Saturated Fat: 6g
Cholesterol: 30mg
Sodium: 550mg (may vary based on broth)
Total Carbohydrates: 6g
Dietary Fiber: 2g
Net Carbs: 4g
Sugars: 3g (natural from zucchini and onion)
Protein: 3g
Notes:
Using full-fat coconut milk instead of cream would reduce dairy but add slightly more fat and possibly a hint of coconut flavor.
To reduce sodium, opt for a low-sodium broth.
Nutritional values may vary slightly based on brand and portion size.