Healthy Cold Zucchini Soup

(5.0)
By Judy Capodanno
Updated 9/30/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Gluten Free | Diabetic
Healthy Cold Zucchini Soup
Photo Credit: Getty Images

Looking for a refreshing escape on a warm day? This chilled zucchini soup is your answer. Incredibly creamy and made with just four simple ingredients, it's a quick and easy recipe for a light lunch or an elegant starter. It's a deliciously healthy and gluten-free way to enjoy summer's best produce.

Servings
6
Calories
95

What Makes This Healthy Cold Zucchini Soup Healthy

This soup is a fantastic healthy choice because it's naturally low in calories and fat. Made with simple, whole-food ingredients like fresh zucchini and low-sodium broth, it's a light yet satisfying option that fits well within a gluten-free or diabetic-friendly diet.

  • Preventing Bitterness: For the best flavor, use young, small zucchini, as larger ones can sometimes be bitter.

  • Achieving a Smooth Texture: Blending in two batches helps ensure the soup becomes perfectly smooth and creamy.

  • Fixing Watery Soup: If your soup seems too thin, it may be due to zucchini with very high water content. You can simmer it for a few extra minutes before blending to allow some water to evaporate.

 

Key Health Highlights

  • Low in Calories: With under 100 calories per serving, it's a guilt-free appetizer or light meal.
  • Good Source of Hydration: Zucchini has a very high water content, making this soup both refreshing and hydrating.
  • Diabetic-Friendly: This recipe is low in carbohydrates and contains no added sugars, making it a great choice for blood sugar management.
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FAQs About Healthy Cold Zucchini Soup

Cold zucchini soup has a light, creamy, and subtly sweet flavor from the zucchini, balanced by the savory notes of the chicken broth and the richness of cream cheese. It's very refreshing and not overpowering.

No, you don't need to peel the zucchini. The skin is thin, edible, and contains nutrients and fiber. Leaving the skin on also gives the soup a lovely pale green color.

You can store this soup in an airtight container in the refrigerator for up to 4 days. Always serve it chilled.

While some cold soups use raw zucchini, this recipe involves briefly boiling it to make it tender and easier to blend into a smooth, creamy texture.

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Ingredients

Recipe yields 6 servings

Directions

  1. Step 1

    In a saucepan add zucchini and broth and bring to a boil over medium high heat, for 10 minutes or until zucchini is tender.

  2. Step 2

    Transfer half of mixture to a blender or food processor. Add cream cheese and blend until smooth. Add the remaining half of the zucchini and blend until smooth.

  3. Step 3

    Add cayenne pepper to taste.

  4. Step 4

    Transfer to an airtight container and chill, covered, for at least 2 hours. Serve cold.

Nutrition Facts

Serving Size:
1 cup

95
Calories
5
g
Fat
16
mg
Cholesterol
472
mg
Sodium
6
g
Carbs
3
g
Sat. Fat
1
g
Fiber
7
g
Protein

Serving & Storage Tips

  • Serving: Garnish with fresh herbs like dill or chives, a drizzle of extra virgin olive oil, or a few homemade croutons for texture.
  • Storage: Keep the soup in an airtight container in the refrigerator. It will last for up to 4 days. Serve cold.

Ingredient Substitutions

To make this soup vegan, simply use vegetable broth and a plant-based cream cheese alternative.

Add fresh herbs during the blending step for a burst of flavor. Fresh dill, basil, or mint are all excellent choices.

For an even richer texture, blend in half of a ripe avocado or substitute the cream cheese with full-fat Greek yogurt.

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