I don’t believe in coincidences – recently I had two zucchinis left in the fridge after making ratatouille, and I took it as a sign. Instead of going for another classic casserole, I decided to turn them into a light, creamy soup – perfect for June days. This dish was created spontaneously and instantly made it to my list of keto summer hits.
Summer Keto Creamy Zucchini and Spinach Soup – Recipe
Ingredients (serves 4):
- 2 medium zucchinis (preferably young and green)
- 1 small onion
- 2 garlic cloves
- 100 g fresh spinach
- 750 ml chicken or vegetable broth (homemade, unsweetened)
- 100 ml heavy cream (or coconut cream for dairy-free)
- 2 tbsp ghee or olive oil
- juice of 1/2 lemon
- fresh dill or parsley
- salt and pepper to taste
- Optional: 2–3 tbsp grated Parmesan or 1–2 tbsp nutritional yeast (for serving)
- Optional: pumpkin seeds, keto croutons
Instructions:
- Peel and finely chop the onion and garlic. Heat half the ghee or oil in a pan, add the onion and sauté over medium heat until translucent (2–3 minutes). Add the garlic and sauté for just 30–40 seconds, stirring. Transfer everything to a large pot.
- In the same pan, heat the rest of the fat. Cut the zucchini into cubes, add in batches and sauté briefly until slightly golden (about 2 minutes). Towards the end, add the spinach and sauté together just until wilted. Transfer everything to the pot.
- Pour in the broth. Bring to a boil, then lower the heat and simmer, covered, for about 10 minutes – just until the vegetables are soft.
- Remove the pot from the heat and blend the soup until smooth (you can leave a few pieces of zucchini for texture).
- Add the cream and lemon juice, stir, and season with salt and pepper to taste.
- To serve: Pour the soup into bowls. Sprinkle each portion with grated Parmesan or nutritional yeast – you can use one or the other depending on whether you eat dairy. This is the simplest way to boost that umami “fifth flavor.” For extra variety, add pumpkin seeds or keto croutons and some fresh dill or parsley.
Nutritional values per serving:
- Calories: 155 kcal
- Fat: 12 g
- Carbohydrates: 4.2 g
- Net Carbs: 3.2 g
- Fiber: 1 g
- Protein: 5.2 g
Pozi von Cuks’ Kitchen Tip – More Umami:
Parmesan or nutritional yeast are the two easiest and safest ways to add depth of flavor to this soup. Just sprinkle them over your hot bowl before serving – they both elevate the taste and look beautiful. Parmesan gives a slightly salty, cheesy accent, while nutritional yeast offers a subtle, plant-based umami – ideal for anyone avoiding dairy.
Zucchini – Nutrition, Flavor, and (Almost) No Sugar
Zucchini is a true keto hero. It’s easy to digest, low in calories, and contains very few carbs – just about 2–3 g net carbs per 100 grams, with only around 1.5 g sugars! That means you can enjoy it almost without limits – raw, baked, sautéed, or in soups.
Additionally, zucchini provides:
- Vitamin C, potassium, and magnesium
- Plenty of fiber to keep you full longer
- Antioxidants (especially in the skin) that support immunity and have anti-inflammatory properties
- Lots of water – so it’s naturally hydrating and mildly diuretic
The flavor of zucchini is mild and never overpowers a dish, so it pairs easily with spices, herbs, cheese, or other veggies. That’s why zucchini is one of my summer favorites – not just for keto!
– with flavor, Pozi von Cuks
