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Cantaloupe Soup – Seasonal Recipes

Published on Aug. 22, 2022

cantaloupe soup in a white bowl

Use in-season melons for this delicious, cold soup that makes the perfect appetizer or first-course! The flavor of the melon plays off of toasty spices and cooling sour cream for an excellent nutritious side dish. 


  • 2 cantaloupes
  • 1 teaspoon ground ginger
  • ¼ teaspoon nutmeg
  • ½ cup fat-free sour cream, plus 4 teaspoons for garnish


  • Cut cantaloupes in half. Remove seeds. With a spoon or melon baller, remove fruit from flesh. Refrigerate rinds to use as soup "bowls."
  • Put melon into blender with sour cream and spices. Blend to a creamy consistency. Refrigerate for at least an hour to chill soup and let flavors blend.
  • Pour soup into melon bowls and swirl in a teaspoon of sour cream as a garnish.

Serves 4


Each serving contains approximately:

  • 129 calories 
  • 28 g carbohydrates
  • 3 g protein
  • less than 1 g fat
  • 111 mg sodium
  • 3 g fiber

This recipe can be made dairy-free by using non-dairy sour cream. To make this recipe gluten-free, use only spices and condiments that are gluten-free. Read food labels carefully and contact the company if you have any questions.

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