Diabetes-Friendly Zucchini (Courgette) Cream Soup – Light, Creamy & Full of Flavor
- Eliane Muskus
- Apr 13
- 3 min read
A velvety, low-carb zucchini soup recipe that’s perfect for diabetics and healthy eaters—ready in 25 minutes with no cream, no fuss, and lots of flavor.
Tired of bland soups that leave you hungry an hour later? This silky zucchini cream soup is a cozy, satisfying bowl of goodness—with no guilt and no blood sugar spike.
👩🍳 A Taste of Simplicity from My Kitchen to Yours
Years ago, during the early days of adjusting to my diabetes diagnosis, I learned how powerful a bowl of soup could be—not just for the body, but for the soul. I still remember the first time I made this zucchini soup after a long, chilly market walk in Cannes. The fresh zucchini, a splash of good olive oil, garlic, and herbs simmering gently on the stove brought comfort and peace—and the best part? It didn’t mess with my sugar levels.
This recipe became a quiet staple in my kitchen. It’s light but deeply flavorful, quick but soothing. Whether you’re managing diabetes or simply looking for a nourishing lunch or starter, this creamy zucchini soup is one you’ll want on repeat.
Why This Recipe Works for Diabetics:
✔️Low in carbs
✔️High in fiber
✔️No added cream or starch
✔️Naturally low glycemic index
Easy Diabetes-Friendly Zucchini (Courgette) Cream Soup
Serves: 4
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Ingredients:
2 tbsp extra virgin olive oil
1 small onion, chopped
2 garlic cloves, minced
3 medium zucchinis, sliced (about 600g)
2 ½ cups low-sodium vegetable broth
½ tsp sea salt (or to taste)
Freshly ground black pepper
📌 Optional: a pinch of chili flakes or dried thyme
Handful of fresh flat leaf parsley or basil
1 tbsp lemon juice
Olive oil drizzle + chopped herbs for garnish
Preparation:
1. Sauté the aromatics:
In a large pot, heat olive oil over medium heat. Add onion and cook for 3–4 minutes until soft. Stir in garlic and cook for another 30 seconds.
2. Add zucchini & broth:
Add the sliced zucchini, season with salt and pepper, and pour in the vegetable broth. Bring to a boil, reduce heat, and simmer uncovered for 10–12 minutes until zucchini is tender.
3. Blend until creamy:
Using an immersion blender (or transfer to a regular blender in batches), blend until silky smooth.
4. Finish & serve:
Stir in lemon juice for brightness. Taste and adjust seasoning. Ladle into bowls, drizzle with olive oil, and sprinkle with chopped herbs or a few chili flakes if desired.
📌 Optional Creamy Twist (Dairy-Free Variations)
If you prefer a creamier texture or want to give your soup a little more body, try one of these diabetes-friendly additions:
✔️Unsweetened Almond Milk: Stir in ½ cup just before blending for a light, nutty creaminess without affecting blood sugar levels.
✔️Coconut Milk: Add ¼ to ½ cup of canned coconut milk (full-fat or light) after cooking. It brings a velvety finish and a hint of tropical flavor—especially lovely when paired with lemon or a pinch of chili.
These variations keep the soup completely dairy-free and still aligned with your health goals. Just be sure to use unsweetened, no-added-sugar options for the best results.
👩🍳 Chef’s Tip:
If you’re like me and sometimes crave a little extra creaminess, feel free to add a splash of unsweetened almond milk or coconut milk. I personally love stirring in about ½ cup of almond milk for a light, smooth finish, or a bit of coconut milk when I want a richer, slightly exotic touch. Just be sure to use unsweetened versions with no added sugars to keep it diabetes-friendly. Both options blend beautifully without overpowering the zucchini.
