Creamy High-Protein Keto Zucchini Soup

This creamy zucchini soup is smooth, rich, and comforting, with fresh zucchini, garlic, Parmesan, and a velvety cream base. Boosted with cottage cheese and shredded chicken, this version delivers extra protein while keeping carbohydrates low. It’s perfect for a light lunch, cozy dinner, or healthy meal prep.

Recipe Details

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Servings: 4
• Diet: Keto-friendly, low-carb, high-protein

Ingredients

• 4 medium zucchini, chopped (about 600 g)
• 300 g cooked, skinless chicken breast, shredded
• 1 cup (225 g) low-fat cottage cheese
• ½ cup (120 ml) heavy cream
• 3 cups (720 ml) low-sodium chicken broth
• ½ cup (50 g) grated Parmesan cheese
• 1 tablespoon olive oil or butter
• 3 cloves garlic, minced
• ½ medium onion, chopped (optional)
• ½ teaspoon dried thyme
• ½ teaspoon black pepper
• Salt, to taste
• ¼ teaspoon paprika, optional
• 2 tablespoons chopped fresh parsley, for garnish

Instructions

Step 1: Sauté the aromatics

Heat olive oil or butter in a large soup pot over medium heat. Add the garlic and optional onion. Cook for 2–3 minutes until softened and fragrant.

Step 2: Cook the zucchini

Add the chopped zucchini and thyme. Stir well and cook for 4–5 minutes until the zucchini begins to soften.

Step 3: Add the broth

Pour in the chicken broth and add the black pepper, paprika, and a little salt. Bring to a gentle boil, then reduce the heat and simmer for 12–15 minutes, until the zucchini is completely tender.

Step 4: Blend until smooth

Remove the pot from the heat. Use an immersion blender to blend the soup until smooth. Alternatively, carefully transfer it in batches to a blender, allowing steam to escape safely.

Step 5: Add the cottage cheese

Blend the cottage cheese separately until smooth. Stir it into the soup along with the heavy cream and Parmesan cheese. Keep the heat low and stir gently until everything is combined. Avoid boiling the soup after adding the dairy.

Step 6: Add the chicken

Stir in the cooked shredded chicken. Simmer gently for another 3–5 minutes until the chicken is heated through. Taste and adjust the seasoning as needed.

Step 7: Garnish and serve

Ladle the soup into bowls and garnish with fresh parsley, a sprinkle of Parmesan, and cracked black pepper. Serve warm.

Estimated Nutrition

Per serving · 4 servings

Calories

350–420

Protein

35–42 g

Total carbs

9–12 g

Net carbs

7–10 g

Estimates vary by zucchini size, broth, cottage cheese, and cream brand.

Tips for High-Protein, Low-Carb Soup

• For more protein: Add extra cooked chicken breast or use a little more cottage cheese.
• For fewer calories: Replace some heavy cream with additional broth or blended cottage cheese.
• For a thicker soup: Add more zucchini or cottage cheese instead of flour or cornstarch.
• For extra flavor: Add Italian seasoning, fresh basil, or a pinch of chili flakes.
• For meal prep: Refrigerate in an airtight container for 3–4 days. Reheat gently over low heat, stirring occasionally.