This quick Creamy Keto Zucchini Soup recipe is a plant-based keto soup that only requires a handful of ingredients. This keto zucchini recipe is not only a healthy soup recipe but also a great way to use up all that extra zucchini your garden is producing!
Healthy Soup Recipe
When I was home for Canadian Thanksgiving, my Mum served Mr. Grumbles and me this amazing creamy keto soup for lunch one day.
Being so delicious, I assumed that the recipe for this plant-based keto Soup would involve a lot of time and ingredients.
When I asked my Mum what was in the soup, she named off the ingredients without even having to stop to take a breath!
Seriously, there were only 5 main ingredients...zucchini, onions, broth, garlic and Boursin cheese.
That was it!
Right then, I knew that this Keto Zucchini soup would have to become a regular in our house. After making this healthy soup recipe numerous times, I finally took the time to write a blog post to share this amazing recipe with all of you!
Plant-Based Keto Soup
I am so happy to see that plant-based recipes are starting to get trendy. Not only do vegetables contain so many necessary vitamins and minerals, but they also contain the much-needed fiber that the average keto diet is lacking.
Since our gut microbiome relies on fiber for fuel, eliminating fiber from your diet can adversely affect your gut microbiome. Recipes like my Keto Plant-Based Pad Thai or my Easy Keto Spinach Souffle are all fiber-packed keto recipes.
Keto Zucchini Soup Ingredients
Only 7 ingredients are needed to make this creamy keto soup.
Zucchini - You will need 3 zucchini for this recipe. I used medium zucchinis but it really doesn't matter the size. Try to find thinner zucchinis if possible as they contain less water.
Onion - You will need half of an onion for this recipe. Yellow, sweet or even shallots will work.
Garlic - I used 6 garlic cloves but you can always add more or less depending on preference.
Broth - For a plant-based keto soup, use vegetable broth. I suggest using low sodium broth since you can always add salt at the end but you can't remove it so better to have too little salt than too much!
Oil - Any neutral-tasting oil will work. Since the oil is used only to saute the vegetables, you could easily replace it with some butter instead.
Boursin Garlic and Fine Herbs - When my Mum served this, she only used about 2.5 oz. However, since I LOVE this cheese, I decided to add the entire 5 oz to the soup. Feel free to experiment with the amount.
Chopped celery - I added this since it needed to be used but you do not need to add it
What is Boursin Cheese?
Boursin Cheese is a delicious blend of delicate garlic, fragrant parsley, and mild chives artfully folded into authentic Gournay Cheese and wrapped in our signature foil.
Boursin was originally made by a man named François Boursin from the town of Gournay in Normandy, in 1957. It was inspired by the local practice of mixing soft cheeses with herbs. It was the first cheese in France to be featured in a television ad campaign, becoming famous with its slogan: "du pain, du vin, du Boursin" (some bread, some wine, some Boursin).
Though originally a French cheese, it is now made in several places. Boursin cheese marketed in the United States, for example, is made in the U.S., not in France.
The cheese is soft, spreadable, and has no rind. The cheese is usually off-white or pale yellow. It comes in small cylinders wrapped in foil. The cheese is rich, sweet, and slightly acidic. Boursin is a fresh cheese, that is aged about 10 days before it is ready for market. The cheese is usually eaten on bread or crackers.
You can find Boursin in all grocery stores (even Walmart) but if you can't find it, you can make your own by following the recipe on Food.com
Ready to make this healthy soup recipe?
Heat the oil and add the celery and onion. Cook until the vegetables have softened. Add in the garlic and cook for 1 minute.
Add in the chopped zucchini and vegetable broth and bring the mixture to a simmer. Simmer for 25 minutes.
Add the soup to a high-speed blender and blend until smooth.
Add the Boursin cheese and stir until the cheese has melted. Taste and add additional salt and pepper if needed.
Hint: If you do not have a high-speed blender, you can always use an immersion stick blender instead or carefully pour the soup into a food processor.
*if you are looking for Instant Pot recipe instructions, you can find them here!
This recipe is very easy to adapt to suit your dietary restrictions.
- Cheese - Instead of Boursin, you can use plain cream cheese or any vegan/plant-based cream cheese for a dairy-free option
- Broth - You could add more protein to this recipe by using a bone broth instead of a vegetable broth.
- More protein - You can add any cooked meat such as leftover ham, chicken, ground beef or leftover cooked shrimp to add some extra protein to this healthy soup recipe
You can also easily modify this creamy keto soup recipe by adding some extra flavour.
- Spicy - add chili pepper flakes or hot sauce while cooking to imbue heat into the dish, or banana peppers. You can always add some sliced olives for a "briny" taste
- Deluxe - top the soup with some crispy onions or a dollop of sour cream
- Kid-friendly - add some cheddar cheese or mozzarella
This creamy keto soup can be stored in an airtight container in the fridge for up to 4 days.
Can I freeze this healthy soup recipe?
Absolutely! To minimize the space necessary to store this soup, simply add only ½ the broth and do NOT add the Boursin.
When you are ready to serve the soup, add the additional broth to the plant-based keto soup and bring the soup to a boil. When ready to serve, add the Boursin and stir until incorporated.
- 3 medium zucchinis, chopped
- 2 cups celery, chopped (optional)
- ½ onion, diced
- 4 cups vegetable stock
- 6 cloves of garlic, minced
- 1 tbsp olive oil
- 5 oz Boursin
- In a large soup pan, heat the olive oil on medium-high heat. Once hot, reduce the heat to medium and add in the onion and celery. Saute, stirring every so often, until the vegetables have softened (about 5 minutes). Add in the garlic and stir until garlic because fragrant (about 1 minute).
- Add in the zucchini and vegetable stock. Bring to a boil and reduce heat to bring soup to a simmer. Simmer for 25 minutes with lid or until zucchini has softened.
- Carefully pour the soup into a high speed blender and blend until soup is pureed. Pour the soup back into the soup pot. Add the Boursin cheese and stir until the cheese has blended into the soup. Taste the soup and add any additional salt or pepper to taste.
- I added 2 cups of chopped celery as I had it leftover and needed to use it up. It is not in the original recipe nor is it necessary but if you have it lying around and need to use it up, feel free to add it with the onions.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: Main Meals, Soups
- Method: Stove-top
- Cuisine: American
- Diet: Gluten Free
- Serving Size: 1.5 cups
- Calories: 159
- Sugar: 2.4
- Fat: 12
- Carbohydrates: 5
- Fiber: 1
- Protein: 8.4
Keywords: Boursin, Keto, Plant-based, Low Carb, Healthy, Under 30 minutes, lunch, summer, vegetable, soup