45 Cal Creamy HEALTHY Soup!

Recipe video above. {Low Cal, GF, low carb} My secret method to make a really low calorie creamy soup that is seriously delicious! Using boiled PEELED zucchini, simmer until soft then blitz into what looks like everybody's favourite calorie-laden creamy broths.....but it's guilt free. Zucchini is ideal - purees smooth, neutral flavour that's easily disguisable. It doesn't taste like zucchini - just a savoury creamy soup. I've used it to make a healthy version of homemade Cream of Chicken Soup. But imagine the possibilies - use it in place of any soup that has a creamy white broth!

Prep time: PT10M

Cook time: PT20M

Total time: PT30M

Rating

4.9 stars (68 reviews)

Keywords

healthy chicken soup, healthy creamy chicken soup, healthy creamy soup, healthy soup, weight watchers soup, zucchini recipe

Ingredients

700g/ 1.2 lb zucchinis ((4 largish), peeled and cut into 1.5cm / 3/5" slices)
1/2 large onion (, roughly chopped (brown, white, yellow))
2 garlic cloves (, whole)
2 cups (500 ml) chicken broth (or veg broth)
2 cups (500 ml) water
1/2 tsp each garlic and onion powder ((or 1 tsp of one of them))
1/4 tsp black pepper
1 cup (250 ml) 0% fat milk (or other milk of choice)
1 tbsp (15g) butter or olive oil
2 garlic cloves (, minced)
1/2 large onion (, finely chopped)
1.5 cups carrot (, peeled and finely diced)
1.5 cups celery (, finely chopped)
1 small red capsicum/bell pepper (, finely chopped)
1.5 cups cooked chicken breast (, diced)
3/4 cup frozen peas
Fresh thyme ((high recommended, or sub chives))

Cuisine

Western

Steps

Healthy Creamy Broth:
- Place all Broth ingredients EXCEPT milk into a pot, cover with lid and bring to energetic simmer over medium high heat.
- Lower to medium and simmer for 15 minutes until zucchinis is very soft.
- Remove from heat, add milk. Use a handheld blender to blitz until smooth. Add salt to taste. Marvel at creamy broth with so few calories!
Healthy Cream of Chicken Soup:
- Melt butter in a pot or large saucepan over medium heat.
- Add garlic, onion, carrot and celery. Cook for 3 minutes, then add capsicum. Cook for another 2 minutes until onion is translucent and sweet.
- Add Broth, chicken and peas. Bring to gentle simmer for just 2 to 3 minutes or until peas are cooked.
- Taste and adjust salt and pepper.
- Ladle into bowls, sprinkle with a pinch of fresh thyme leaves. Devour, and marvel at how such a creamy, totally delicious bowl of soup has so few calories!!

Nutitrion

Serving Size: 1 serving
Calories: 45 kcal
Carbohydrates: 8 g
Protein: 4 g
Fat: 1 g
Saturated Fat: 1 g
Cholesterol: 1 mg
Sodium: 401 mg
Sugar: 6 g

Reviews

Holly on 2026-04-12 (5 stars):
I added a handful of dried pasta and it made the most delicious chicken noodle soup. So yummy!
Jess on 2026-03-24 (4 stars):
Delicious! I used this as the base for the creamy chicken version noted on the recipe. Added shredded chicken and used corn instead of peas which was 10/10! Definitely a high rotation meal.
Emma on 2026-02-17 (5 stars):
I adore this soup! Really good for batch cooking when on a calorie controlled diet. I tweak by adding extra chicken to increase the protein, and I add cumin, smoked paprika and chilli flakes to the broth, along with a squeeze of lemon before serving. This keeps me full from lunch to dinner.
Kim Heinrichs on 2026-01-11 (5 stars):
I love this recipe so much! I didn't tell my boyfriend what made it creamy and made him guess, but he couldn't figure it out. He loved it too! I'm going to try using the zucchini broth to make a "cream" of mushroom soup soon. Thank you so much for this recipe!
Amy Collar on 2025-11-01 (5 stars):
This soup is so tasty. Love it! The only change I made was to simmer the soup for about 20 min so the carrots and celery would be tender.
Shelly on 2025-10-14 (5 stars):
Really Delicious- husband and son approved and wants it made again!!
Diane Hall on 2025-09-10 (5 stars):
Absolutely wonderful, hard to believe there isn't cream in it. Made as written no changes needed or wanted for us.
Danielle on 2025-07-29 (1 stars):
Unfortunately this did not turn out for me at all. Don’t know what I did wrong !! My liquid was not thick at all 4 cups of liquid (2 being water) was way too much and was not creamy at all just very watery. And the carrots were rock hard after 5 mins of sautéing. The only thing I did different was use a food processor to blend instead of a stick blender. Surely this wouldn’t make such a difference???
Haisley on 2025-03-21 (5 stars):
I've made this twice now and love it for a healthy lunch. My partner doesn't like zucchini but likes this soup!
Shelley on 2025-02-20 (5 stars):
This was so, so good. I used half and half and cilantro. My husband had walked through the kitchen early in the process. When he had his bowl he asked where all the other vegetables were that he had seen in the pot. :) I explained that they were in the broth. This recipe is definitely a keeper!
Tammy Merrill on 2025-01-23 (5 stars):
I love this soup!! Creamy without flour, heavy cream or cheese. Super flavorful, healthy, and hearty. I used yellow squash instead of zucchini and it turned out great!
Sally on 2025-01-22 (5 stars):
This is my go-to healthy lunch recipe. What are suggestions for using the left-over zucchini peels? It feels like a waste to chuck them.
JCat on 2025-01-11 (5 stars):
Thank you so much for this amazing recipe! I was truly impressed by how creamy and delicious it turned out (and not at all like zucchini). The only thing I left out was the bell pepper (I didn't have any and they didn't seem like they would work with the other flavors). I've also enjoyed many of your other recipes over the years, so thank you also for a great website, loaded with lots of yummy, down-to-earth recipes!
Helen on 2024-11-23 (5 stars):
Made this and enjoyed. Used coconut milk. While it was a meal, eat a bowl of it for breakfast. Have saved many recipe tin eats ready to make.
Sindu on 2024-10-03 (5 stars):
Too good 👍
Mary Fuller on 2024-09-24 (5 stars):
You had me at cream soup and 45 calories. I was pleasantly surprised how good this is, very tasty. Looking forward to using the base with other ingredients as well. Thank you so much
Lynn on 2024-05-07 (5 stars):
This is absolute genius! I had no idea puréed zucchini would have a texture like this. Tastes amazing, too. Thanks so much for sharing this.
Adriana on 2024-02-07 (5 stars):
I was skeptical that this would be filling enough for my work lunches, but it really is! I usually love bell peppers, but for some reason I'm not big on it in this soup, so I might leave it out next time. Either way, I think this will be a common lunch for me :)