60 Calorie Zucchini Soup
Zucchini soup is about the lightest bowl you can eat in a calorie deficit, around 60 calories a serving. A small potato blended in makes it thick and creamy, so it tastes like a cream soup without any cream.
Nutrition values are estimates and may vary depending on ingredients and brands.
Why You’ll Love This Recipe
- About 60 calories per serving
- Thick and creamy from one small potato, no cream
- No peeling, the zucchini skin blends right in
- One pot, ready in about 35 minutes
Ingredients
- 4 medium zucchini (about 1½ lb / 680 g), chopped
- 1 small potato (about 3½ oz / 100 g), peeled and diced
- 1 small onion (about 4 oz / 113 g), diced
- 2 cloves garlic, minced
- 2½ cups (600 ml) water
- ½ teaspoon dried basil or thyme
- ¾ teaspoon salt
- ¼ teaspoon black pepper
- 1 teaspoon lemon juice
- Fresh basil or parsley, for serving (optional)
How to Make It
- Heat a large nonstick pot over medium heat. Add the onion and 2 tablespoons of water and cook for 3 to 4 minutes, stirring, until soft.
- Add the garlic and cook for 30 seconds.
- Add the zucchini, potato, water, dried basil, salt and pepper. Bring to a boil, then lower the heat, cover and simmer for 15 minutes, until the potato is soft enough to break with a spoon.
- Take the pot off the heat and blend until smooth with an immersion blender. With a regular blender, work in batches and leave the lid slightly open so the steam can escape.
- Stir in the lemon juice, taste, and add more salt if it needs it. Serve hot with fresh herbs on top.
Lose weight. Keep the pizza.
Bye Weight is a weight loss community for people who love food. Short lessons, simple steps, no extreme diets.
See What’s Inside →Illustrative image. Individual results may vary.
Tips & Substitutions
Season after blending. Zucchini is mild, so salt and lemon make the biggest difference. Taste once the soup is smooth, then adjust.
Keep some texture. Blend only half of the soup and stir the rest back in if you like a few soft pieces.
Yellow squash works too. Swap some or all of the zucchini. The soup turns a little sweeter and more yellow.
Add a little heat. A pinch of red pepper flakes on top adds flavor for no extra calories.
How to Make It More Filling
At 60 calories this soup is a starter, not a meal. Have it before a grilled chicken breast, a turkey burger or a big salad with some protein, and count those in your total. A warm bowl first takes the edge off hunger before the main course.
Storage
Keep the soup in an airtight container in the refrigerator for up to 4 days. It thickens in the fridge, so add a splash of water when you reheat it.
It freezes for up to 3 months. Thaw it overnight in the refrigerator, then blend or whisk again if it looks a little separated.
How much should you eat in a day?
Our calculator counts your steps and workouts, then gives you a daily calorie number and a date you could reach your goal. Two minutes, free, no signup.
Frequently Asked Questions
Do I need to peel the zucchini?
No. The skin is soft, blends in completely and gives the soup its green color.
Why is there a potato in zucchini soup?
Zucchini is mostly water, so on its own it blends into a thin soup. One small potato makes it thick and creamy and adds only about 20 calories per serving.
Can I use vegetable broth instead of water?
Yes. Low-sodium vegetable broth adds about 10 calories per serving and a little more flavor. Taste before adding salt, since broth is already salted.
Can I make it without blending?
Yes, but you will get a chunky vegetable soup rather than a creamy one. Cut the zucchini and potato small so they cook evenly.
Tight jeans? Let’s fix that.
Bye Weight is a weight loss community. No gym, no strict diet, no guilt. Just short lessons and simple walks.
See What’s Inside →Illustrative image. Individual results may vary.
