Creamy Potato and Zucchini Soup

My creamy, dreamy Potato and Zucchini Soup recipe is one of my favorite ways to put a glut of summer squash to work. Despite the delightfully cheesy flavor and decadent consistency of this summer soup, each serving is just over 300 calories—leaving plenty of room for seconds!

There comes a point in the summer where my countertops are overflowing with thin-skinned summer squash like zucchini. While I love all kinds of zucchini boats, ground turkey zucchini lasagna, and sweet treats like these chocolate chip zucchini bars, this creamy zucchini soup recipe expands my savory choices in a welcome way.

Firstly, I love how simple it is to make soups, and this potato zucchini soup is no different. Just sauté some aromatics, add some bulk and broth, give it a simmer, and, in this case, blend it up using a stick blender. All told, you’re looking at just 30 or so minutes of active kitchen time for dang near a week’s worth of meals.

Second, this recipe for zucchini soup is super flexible (as are most soup recipes). Swap in any kind of summer squash, make it vegetarian, keep it slightly chunky, or go dairy-free—the choice is yours. It’s also naturally gluten-free—the potatoes act as our thickener here, so there’s no need for a roux.

Finally, it’s credibly crave-worthy thanks to a bold blend of veggies, two kinds of cheese, and a generous drizzle of cream. And if you have picky kiddos who refuse to eat any vegetables, good news—this zucchini potato soup is blended to silky smooth perfection, so they’ll never guess that it’s secretly healthy.

Jump to:

• What does it taste like?
• Why You’ll Love This Creamy Zucchini Soup Recipe
• Ingredients Needed
• Substitutions
• How To Make Zucchini Potato Soup
• Optional Variations & Dietary Adjustments
• Serving Suggestions
• Recipe Success Tips
• Storage Directions
• Creamy Potato Zucchini Soup Nutrition
• Pricing Info
• FAQs
• Other Zucchini Recipes
• Recipe

What does it taste like?

Every spoonful of my easy, cheesy zucchini potato soup is cozy, savory, and beautifully layered. The mellow sweetness of potatoes and sautéed onion creates a smooth, starchy base, while the zucchini adds a delicate earthiness that keeps things light and balanced. Celery and garlic lend a subtle aromatic depth, and a pinch of oregano brings just the right hint of herbaceous warmth. 

Blended cottage cheese adds protein-packed creaminess without weighing the soup down, while sharp cheddar and a splash of heavy cream melt into the broth for an ultra-silky finish. A touch of Worcestershire sauce adds umami complexity, and the whole thing is brightened with fragrant sprigs of fresh thyme. In short, it’s the ultimate cozy-meets-fresh comfort food!

Why You’ll Love This Creamy Zucchini Soup Recipe

• Low-Calorie, High-Protein – Despite the decadent dairy additions, each bowl of this soup clocks in at just 339 calories, but keeps it satisfying with a whopping 19 grams of protein. It’s the perfect meal for when you’re craving comfort but want to keep an eye on your calorie count.
• Quick & Easy – You’ll only need to spend about 30 minutes in the kitchen to make a batch, leaving you more time to enjoy the season.
• Kid-Friendly – Zucchini’s mildly sweet flavor and plenty of cheese and cream make this summer squash soup something even my toddler will happily eat. If you’re looking for ways to get your picky eaters to ingest more veggies, this recipe is a great place to start!

Ingredients Needed

• Avocado Oil – This neutral flavored oil has a superb makeup of heart-healthy fats.
• Yellow Onion – Of all the onion varieties, yellow onion tends to be the sweetest and softest after sautéing. 
• Celery Stalks – While it may taste rather earthy raw, sautéed celery adds sweetness and depth. And, since we’re puréeing the soup, there’s no need to worry about the stringy skin!
• Zucchini – The mild heart of our soup! Feel free to use any color.
• Yellow Potatoes – Yukon gold potatoes are my favorite here, with a perfect balance of starchiness and waxiness for blending into a silky soup.
• Garlic – Fresh is best, but jarred minced garlic or garlic paste are great time-savers. 
• Dry Oregano – I recommend using spicier Mediterranean (i.e. “true”) oregano rather than Mexican oregano, which is closer to lemony marjoram.
• Chicken Broth – Either homemade or store-bought will work!
• Worcestershire Sauce – A splash of this dark seasoning liquid adds a punch of umami depth and saltiness. If you’re gluten-free, make sure to read your labels.
• Cottage Cheese – Use full-fat cottage cheese for the best-tasting results, but don’t stress about the size of the curds—we’re blending it, so it doesn’t matter!
• Cheddar Cheese – You’re welcome to use mild, medium, or sharp cheddar depending on your preferences. You can also use white cheddar!
• Heavy Cream – A little drizzle goes a long way in terms of richness. If possible, save a bit extra for a pretty color-contrasting garnish.
• Fresh Thyme – The tiny leaves of fresh thyme are beautiful as a garnish and add a nice earthy-peppery-woodsy flavor complexity.

Substitutions

• Avocado Oil – Canola oil is a cheaper alternative that still has a pretty healthy fat makeup. You can also use olive oil if you prefer.
• Yellow Onion – Red onion or shallots taste the closest in terms of sweetness and consistency, but you can use slightly sharper white onions too.
• Celery Stalks – Feel free to swap in another sweet, aromatic vegetable like carrots or fennel bulb if needed.
• Zucchini – Any variety of summer squash (including patty pan, zephyr, and yellow squash) will do the trick, so have fun at the farmer’s market.
• Yellow Potatoes – White potatoes or red new potatoes are acceptable substitutes. For a pantry-friendly swap, try using unflavored mashed potato flakes or rinsed canned white beans.
• Garlic – You can use ¼ teaspoon of garlic powder per clove of fresh.
• Dry Oregano – If you only have fresh oregano, use 3x as much.
• Chicken Broth – Swap in chicken bone broth for extra protein, or use vegetable broth for a vegetarian option.
• Worcestershire Sauce – If you don’t have Worcestershire sauce on hand, try using a similar umami booster like Maggi Seasoning, soy sauce, tamari, or fish sauce.
• Cottage Cheese – Ricotta cheese has a similar flavor profile, but you’ll miss out on the extra protein and lower fat content of cottage cheese.
• Cheddar Cheese – Feel free to experiment with other melty cheese varieties like gouda, colby, or jack cheese instead.
• Heavy Cream – Slightly lighter whipping cream is the closest approximation, though you can also get away with using half & half to cut back on fat and calories.
• Fresh Thyme – Only have dried? Use ⅓ as much and add it when you add the dried oregano to give the flavor time to bloom.

How To Make Zucchini Potato Soup

Step 1: Sauté Aromatics. Heat the oil in a Dutch oven over medium heat, then sauté the celery and onions until they begin to soften. 

Step 2: Add the zucchini and potatoes to the pot. Continue to sauté with the aromatics.

Step 3: Season. Add garlic, oregano, salt and pepper, stirring to combine. 

Step 4: Simmer. Add the chicken broth and bring the mixture to a simmer. Continue to cook until the potatoes are easily poked with a fork—about 20 minutes.

Step 5: Remove from heat and add cottage cheese.

Step 6: Blend. Use an immersion blender to blend the soup until creamy. Alternatively, work in batches using a regular blender. Be careful not to overfill—hot liquids shouldn’t fill more than ⅔ of the blender pitcher.

Step 7: Warm. Return to heat to warm through. Add the cheddar cheese and cream, stirring to combine. Taste and adjust the seasoning as needed.

Step 8: Garnish. Add thyme and serve. Enjoy!t of step info.

Optional Variations & Dietary Adjustments

This zucchini potato soup is endlessly flexible. Here are some tasty ways to tweak it based on your dietary needs or pantry staples:

• Make It Vegetarian – Swap the chicken broth for vegetable broth and omit the Worcestershire sauce (or use a vegan version) to keep it completely meat-free without sacrificing flavor.
• Boost the Protein – Stir in shredded rotisserie chicken or white beans after blending for an even heartier, protein-packed soup.
• Dairy-Free/Vegan – Use a plant-based cottage cheese alternative, your favorite vegan cheddar, and a splash of canned coconut milk or vegan whipping cream in place of the heavy cream. It’ll still be luscious and creamy, just dairy-free!
• Low-Carb – Omit the potatoes in favor of low-carb cauliflower florets.
• Add Greens – Toss in a handful of spinach, kale, or Swiss chard just before blending to  bump up the nutrients and add a subtle earthiness.
• Spice It Up – For a touch of heat, add a pinch of red pepper flakes or a chopped jalapeño when sautéing the garlic.
• Add Texture – Prefer some bite? Blend only half the soup (or go light when using the immersion blender), then return it to the pot with the remaining chunky vegetables for a more rustic consistency.

Serving Suggestions

This creamy zucchini potato soup is comforting enough to stand on its own, but here are some delicious ways to make your meal a little more special:

• Crusty Bread or Garlic Toast – Serve with a thick slice of crusty sourdough, multigrain bread, or homemade garlic toast for dunking. Leave no drops of deliciousness behind!
• Topped with Crunch – Add texture with homemade croutons, crispy air fried turkey bacon bits, or a sprinkle of toasted pumpkin seeds.
• Make it a Meal – Serve alongside a grilled cheese sandwich, turkey pesto panini, or even a savory scone for a cozy, satisfying lunch or dinner.
• Garnish Like a Pro – Finish with a swirl of cream, an extra sprinkle of cheddar, and/or a some fresh thyme or chives for a meal that’s as Instagrammable as it is yummy.

Recipe Success Tips

• Cut Vegetables Evenly. Chop your zucchini and potatoes into similar-sized pieces so they cook at the same rate and blend smoothly.
• Sauté for Flavor. Don’t rush the aromatics! Sautéing the onions, celery, and garlic until soft and fragrant adds a flavorful foundation to the soup.
• Use Starchy Potatoes. Yellow or Yukon Gold potatoes work best here—they’re naturally creamy and help thicken the soup without needing extra flour or cornstarch.
• Add the Cottage Cheese Off Heat. Stir in the cottage cheese once the soup is done simmering and off the heat. This keeps it from curdling and ensures it blends smoothly.
• Blend Carefully. If using a classic blender instead of an immersion blender, work in batches and don’t fill the pitcher more than two-thirds full to avoid splatters from hot liquid or steam.
• Season at the End. Wait until after blending and adding the cheese and cream to taste and adjust the salt and pepper. The cheddar adds saltiness, so you may not need as much as you think!
• Don’t Skip the Garnish. A little fresh thyme or a swirl of cream makes this soup feel special and restaurant-worthy.

Storage Directions

• Refrigeration: Let the soup cool completely, then transfer it to an airtight container. Store in the fridge for up to 4–5 days. Give it a good stir before reheating, as some separation is natural.
• Freezing: I typically don’t like to freeze soups with a high dairy content since they tend to separate at extreme cold temperatures. That said, you can. Pour cooled soup into freezer-safe containers or silicone soup cubes, leaving room for expansion. Freeze for up to 3 months. For best results, thaw overnight in the fridge before reheating. You may need to quickly pulse it with an immersion blender and/or add a splash of extra cream to help it come back together. 
• Reheating: Reheat gently on the stove over medium-low heat, stirring occasionally until warmed through. If using the microwave, heat in 30–60 second intervals, stirring in between. Add a splash of broth or water if the soup has thickened too much in the fridge.

Creamy Potato Zucchini Soup Nutrition

Each serving of this creamy zucchini potato soup offers a satisfying balance of macronutrients that make it a nourishing and comforting meal. With 19 grams of protein, this soup goes beyond your typical veggie-based puree, thanks to the addition of cottage cheese and cheddar. For an even bigger protein boost, swap in chicken bone broth or add shredded chicken or beans.

The 21 grams of healthy fats—coming from cream, cheese, and a small amount of oil—contribute to the soup’s rich mouthfeel and help with the absorption of fat-soluble vitamins like A and K found in zucchini. 

While the carbohydrate count is moderate at 21 grams per serving, most of those carbs come from wholesome sources like potatoes and vegetables, along with 3 grams of fiber to support digestion.

Sodium sits at 763 mg per serving, which is reasonable for a savory soup, especially when using store-bought broth. If you’re watching your intake, you can opt for a low-sodium broth and go lighter on added salt without sacrificing flavor. Overall, this soup is a comforting, protein-rich option! Enjoy every bite.

Total nutritional content per serving is:

• Calories: 339 calories
• Total Fat: 21 grams
• Protein: 19 grams
• Sodium: 763 mg
• Carbohydrates: 21 grams
• Fiber: 3 mg

*This nutritional information is an estimate and calculated based on the ingredients used to create the recipe. The nutritional value of your ingredients may differ slightly. Furthermore, this food is not intended to prevent, diagnose, cure, or treat any disease.

Pricing Info

This is what I personally paid to make this recipe:

• 2 tbsp avocado oil: $0.37
• 1 yellow onion: $0.68
• 2 celery stalks: $0.22
• 2 lbs zucchini: $1.97
• ½ lb yellow potatoes: $0.62
• 6 cloves garlic: $0.12
• ½ tsp dry oregano: $0.03
• ½ tsp salt: $0.01
• ¼ tsp black pepper: $0.01
• 4 cups chicken broth: $2.78
• 2 tbsp Worcestershire sauce: $0.27
• 2 cups cottage cheese: $1.85
• 1 ½ cups shredded cheddar cheese: $1.30
• ¼ cup heavy cream: $0.35
• 2 tsp fresh thyme leaves: $0.20

The total comes out to be around $10.78 or roughly $1.80 per serving!

FAQs

Other Zucchini Recipes

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Recipe

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xoxo Megan