Creamy Zucchini Soup Without Cream — Smooth Dairy-Free Recipe

This creamy zucchini soup tastes rich and indulgent, yet contains no added milk or cream. It’s an ideal way to enjoy early summer zucchini while it’s at its best.

The soup vanished quickly when I served it, earning enthusiastic thumbs up from everyone except Miki, whose taste for green vegetables is still developing.

It has a creamy, luxurious mouthfeel without any heavy dairy.

This is a straightforward recipe that’s quick to prep and cook. It’s especially delicious alongside a crispy cheese crisp or a simple salad.

Ingredients and substitutions

• Olive oil and butter – Using both adds depth and richness; substitute all olive oil if you avoid dairy.
• Yellow onion – Provides sweetness and body.
• Garlic – For savory balance.
• Zucchini – The star ingredient; slice into rounds so it cooks evenly.
• Water – You can swap in vegetable broth for extra flavor.
• Salt and pepper – Sea salt and black pepper are classic; red pepper flakes add a pleasant heat.

Recipe steps

Step 1

Gather and prep your ingredients: chop the onion, mince the garlic, and slice the zucchini into rounds.

Step 2

Heat the butter and olive oil in a large saucepan or pot over medium heat. Add the onion and garlic and sauté until the onion is soft and translucent, about 5–6 minutes.

Step 3

Add the zucchini slices to the pot. Cook, stirring occasionally, for 8–10 minutes, until the zucchini is very tender.

Step 4

Pour in the water (or vegetable broth) and bring the mixture to a boil. Reduce the heat to a gentle simmer and cook uncovered for 10 minutes to meld the flavors.

Step 5

Blend the soup until smooth using an immersion blender, or carefully transfer to a high-speed blender in batches. Return to the pot, taste, and adjust seasoning before serving.

How to serve

Serve the soup warm with a crisp cheese topping, crusty bread, or a light salad. A dollop of Greek yogurt or a small splash of cream can be added for extra richness if you like. For a spicier variation, finish with a pinch of red pepper flakes or a drizzle of chili oil.

Creamy Zucchini Soup

A silky, dairy-free-feeling zucchini soup that’s light enough for lunch and satisfying enough for dinner.

Prep Time10 mins

Cook Time26 mins

Total Time36 mins

Servings: 4 servings

Author: Lauren Goslin

Ingredients

• 2 Tablespoons olive oil
• 1 Tablespoon butter
• ¾ cup yellow onion chopped
• 2 garlic cloves
• 1 ½ pounds zucchini sliced into rounds
• 2 ½ cups water
• ¼ teaspoon sea salt plus more to taste
• black pepper or red pepper flakes to taste

Instructions

• Heat the oil and butter in a large saucepan or pot over medium heat.
• Add the onion, garlic, sea salt, and a pinch of pepper. Sauté for 5–6 minutes until the onion is soft.
• Stir in the zucchini slices and cook for 8–10 minutes until very tender.
• Add the water or broth, bring to a boil, then reduce to a simmer and cook uncovered for 10 minutes.
• Blend the soup with an immersion blender or in batches with a high-speed blender until smooth.
• Taste and adjust seasoning, then serve warm.

Notes

Weight Watchers points: 5

Adapted from Food & Wine.

Nutrition

Calories: 145kcal
Carbohydrates: 7.1g
Protein: 4.9g
Fat: 12.1g
Fiber: 2.2g
Sugar: 0.7g

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If you try this recipe, please leave a star rating and a comment letting me know how you liked it!