Creamy Zucchini Soup: Seasonal, Low-Calorie Recipes


Yogurt gives this scrumptious soup a creamy texture – and adds protein! Smooth and silky, this soup is the perfect way to use up summer zucchini from the farmers market or your garden.


  • 2 medium zucchini
  • ½ small yellow onion, peeled
  • 2 garlic cloves, peeled
  • Olive oil spray
  • 1 cup plain, nonfat yogurt (or non-dairy yogurt with protein, such as oat milk yogurt)
  • 1 cup low sodium vegetable stock
  • 2 tbsp. fresh parsley, minced
  • ½ tsp. freshly ground black pepper


  1. Preheat oven to 350 degrees. Line a roasting pan with aluminum foil.
  2. Place zucchini, onion, and garlic cloves into the pan and spray with olive oil spray. Bake for 30 minutes.
  3. Cut off ends of the zucchini. Place zucchini, onion, garlic, yogurt, stock, parsley, and pepper into a high-speed blender or a food processor fitted with a standard blade. Blend until pureed.
  4. Serve immediately.

Per Serving

Serves four; serving size is 1 cup. Each serving provides:

Calories 60
Total fat 0 g
Saturated fat 0 g
Trans fat 0 g
Cholesterol 0 mg
Sodium 90 mg
Total carbohydrate 10 g
Dietary fiber 2 g
Sugars 8 g
Protein 5 g

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