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If there’s one soup that just feels like summer in a bowl, it’s this one.
Light, fresh, and packed with flavor, this zucchini basil blended soup is the kind of recipe you make when you want something nourishing but not heavy.
Zucchini is one of those underrated vegetables that becomes incredibly creamy when blended, without needing any actual cream. Pair it with fresh basil, a little garlic, and a simple broth, and you’ve got something that tastes way more elevated than the ingredient list suggests.
This is also a great “reset” meal when you want something clean and simple. It’s easy to make, easy to digest, and perfect for those days when you want to feel good after you eat.
Why You’ll Love This Low Calorie Zucchini Soup Recipe
- Naturally low in calories but still satisfying
- Smooth, creamy texture without heavy cream
- Fresh, bright flavor from basil and garlic
- Quick and easy to make in under 30 minutes
- Great way to use up extra zucchini – especially if you or your neighbor has a garden that is literally bursting at the seams with it!
- Easy to customize with added protein if needed
Zucchini Basil Blended Soup
Estimated Nutrition: Protein: 5g | Calories: 120 | Fiber: 3g | Fat: 6g | Carbs: 14g
Servings: 3–4
Ingredients
- 1 tablespoon olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 3 cups zucchini, chopped
- 3 cups low-sodium vegetable broth
- 1 cup fresh basil leaves (packed)
- ½ teaspoon salt (adjust to taste)
- ¼ teaspoon black pepper
- 1 tablespoon lemon juice
Instructions
- Heat olive oil in a large pot over medium heat
- Add chopped onion and cook for 3–4 minutes until softened
- Stir in garlic and cook for about 30 seconds
- Add zucchini and vegetable broth
- Bring to a gentle boil, then reduce heat and simmer for 10–12 minutes until zucchini is very tender
- Remove from heat and stir in fresh basil
- Add lemon juice
- Blend using an immersion blender (or transfer to a blender) until smooth and creamy
- Taste and adjust salt and pepper as needed
Chef Tips
- For added protein, blend in white beans or cottage cheese
- Want it extra silky? Strain the soup after blending
- Add a drizzle of olive oil on top for a more elevated finish
- Swap basil for fresh parsley or cilantro for a different flavor profile
- This soup can be served warm or chilled for a refreshing summer option
Diet Compatibility
- Low Calorie
- Vegetarian
- Vegan (if no dairy additions)
- Gluten-Free
- Anti-Inflammatory
- Blood Sugar Friendly
Note for GLP-1 Users
This soup is a great option when heavier meals feel like too much. It’s light, smooth, and easy to eat, which can be especially helpful on lower appetite days. Since it’s naturally low in fat and simple in ingredients, it tends to be gentle on digestion. If you need more staying power, you can easily add a protein boost like cottage cheese or beans.
Other Recipes You Might Like
- Lentil Curry Soup for Weight Loss
- Anti-Inflammatory Carrot Ginger Soup
- High Protein Spinach & White Bean Soup (Quick & Simple)
- High Protein Cottage Cheese Veggie Soup (Creamy & Light)
Please note: This website contains affiliate links. As an Amazon Associate, we earn from qualifying purchases at no additional cost to you.
