Easy Curried Zucchini Soup (Healthy + WW Friendly)

I’m always amazed by how the simplest ingredients can come together to make something so satisfying. This easy curried zucchini soup is a perfect example. With just a few basic pantry staples, fresh zucchini, and a touch of curry powder, you get a silky, flavorful soup that feels creamy — even though it’s made without cream.

I first adapted this recipe from Everyday Food: Great Food Fast years ago, and it has become one of my favorite ways to use zucchini. It’s light yet filling, healthy, and Weight Watchers friendly, making it a great option for busy weeknights or meal prep. Serve it with a sandwich, salad, or even a simple slice of crusty bread, and you’ve got a comforting meal that’s ready in no time.

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Why You’ll Love This Easy Curried Zucchini Soup

• Light yet filling – With zucchini, potato, and a touch of curry, this healthy soup is satisfying without being heavy.
• WW friendly – Each serving is low in calories and WW Points, making it easy to fit into your Weight Watchers plan.
• Creamy without cream – A simple potato creates a velvety texture, no dairy required.
• Quick and easy – This low calorie zucchini soup comes together in about 30 minutes with minimal prep.
• Budget-friendly and versatile – Made with everyday ingredients, and you can easily swap in vegetable broth (affiliate link) for a vegetarian version.

Ingredients for Curried Zucchini Soup

• Olive oil – Just a little to sauté the onions and build flavor.
• Onion – Adds depth and a mild sweetness to the soup base.
• Garlic – Fresh garlic brings out the warm, savory notes.
• Curry powder – The star of the recipe, giving this soup its earthy, spiced flavor.
• Zucchini – Tender and mild, it cooks down into a silky-smooth base.
• Baking potato – The secret to making the soup creamy without cream.
• Salt and pepper – Enhances all the flavors.
• Water or broth – Use water for a lighter version, or vegetable broth (affiliate link) for extra flavor.
• Toasted sliced almonds (optional) – Adds a bit of crunch and contrast if you like a garnish.

Substitutions & Variations

• Broth vs. water – I prefer using vegetable broth for more flavor, but chicken broth works too if you’re not vegetarian.
• Different curry blends – Try a mild curry for subtle warmth, or a spicier version if you like a little heat.
• Extra veggies – Add carrots or celery along with the zucchini for a heartier soup.
• Creamy boost – If you’d like it richer, stir in a spoonful of plain Greek yogurt before serving (just adjust WW Points if tracking).
• Nut-free – Skip the almonds or top with fresh herbs like parsley or cilantro instead.

Calories and WW Points

According to my calculations, each serving of this curried zucchini soup has:

• Calories: 100
• WW Points: To see your WW Points for this recipe, track it in the WW App!
  (You must be logged into WW on a smartphone or tablet.)
• PointsPlus (old plan): 3

How to Make Curried Zucchini Soup

Step 1: Sauté the aromatics

Heat the olive oil in a large saucepan or soup pot over medium heat. Add the chopped onion and a pinch of salt; cook, stirring occasionally, until softened (about 4–5 minutes). Stir in the garlic and curry powder and cook 1 minute until fragrant.

Step 2: Add vegetables and liquid

Add the sliced zucchini, diced potato, and water (or broth for extra flavor). Stir to combine and bring to a boil.

Step 3: Simmer until tender

Reduce the heat and simmer 10–15 minutes, until the vegetables are very tender.

Step 4: Blend until smooth

Working carefully, puree the soup in batches in a blender (affiliate link) (don’t fill more than halfway), or use an immersion blender (affiliate link) directly in the pot, until silky smooth.

Step 5: Taste, garnish, and serve

Taste and adjust seasoning with additional salt and pepper as needed. Ladle into bowls and garnish with toasted sliced almonds (optional). Enjoy warm.

Recipe Notes

• Creamy without cream: The potato is the secret to getting a smooth, creamy texture without adding dairy.
• Flavor boost: I like to use vegetable broth instead of water for a richer flavor.
• Blending tip: A high-speed blender (affiliate link) like a Vitamix (affiliate link) makes the soup extra silky, but an immersion blender (affiliate link) works fine too.
• Make ahead: This soup keeps well in the fridge for up to 4 days and can be frozen for 1–2 months. Reheat gently to preserve the texture.

Serving Suggestions

• Light meal pairing: Serve with a side of whole grain toast, a simple salad, half a sandwich or savory muffins. These Savory Rosemary & Parmesan Focaccia Muffins or Broccoli Cheese Muffins would pair nicely.
• Cozy dinner idea: Pair with a “make your own” grilled cheese bar — set out bread, cheese, and fun extras like tomato slices, turkey, or mustard so everyone can customize.
• Toppings: Garnish with a dollop of plain Greek yogurt, a sprinkle of fresh herbs (cilantro or parsley), or a pinch of red pepper flakes for a little heat.

If you’ve made this low fat Zucchini Curry Soup, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.

4.43 from 7 votes

Easy Curried Zucchini Soup (Healthy + WW Friendly)

By Martha McKinnon | Simple Nourished Living

A simple and delicious creamy zucchini soup you can serve warm or chilled.

Prep: 10 minutes mins

Cook: 25 minutes mins

Total: 35 minutes mins

Servings: 4

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Equipment

• Chef Knife
• Large Saucepan
• Blender

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Ingredients 

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• ▢ 2 teaspoons olive oil
• ▢ 1 medium onion, chopped
• ▢ Coarse salt
• ▢ 2 garlic cloves, minced
• ▢ 2 teaspoons curry powder
• ▢ 1 1/2 pounds zucchini (about 3 medium), sliced 1 inch thick
• ▢ 1 baking potato, peeled and cut into 1-inch chunks
• ▢ 2 tablespoons sliced almonds, toasted, for garnish (optional)

Instructions 

• Heat oil in a large saucepan or soup pot over medium heat. Add onion and 1 tablespoon salt; cook, stirring occasionally, until the onion is soft, 4 to 5 minutes.
• Add the garlic and curry powder and continue to cook, stirring constantly, until fragrant, about 1 minute.
• Add zucchini, potato, and 4 cups water to the pot. Bring to a boil and then reduce the heat, and simmer until the vegetables are tender, 10 to 15 minutes.
• In batches, puree soup in a blender (do not fill more than halfway) until smooth.
• Taste and add more salt if needed; serve immediately, or let cool, and refrigerate in an airtight container until chilled.
• Garnish with toasted almonds.

Notes

Serving size: 1/4th recipe without optional almonds

WW Points: 1

Check your WW Points for this recipe and track it in the WW app.
(Must be logged into WW on a smartphone or tablet.)

3 PointsPlus (Old plan)

 

Nutritional Estimates Per Serving (1/4th recipe – with almonds): 117 calories, 4.3 g fat, 18.4 g carb, 4.3 g fiber, 4.1 g protein

Weight Watchers PointsPlus: 4 (with almonds)

My Recipe Notes:

• Creamy without cream: The potato is the secret to getting a smooth, creamy texture without adding dairy.
• Flavor boost: I like to use vegetable broth instead of water for a richer flavor.
• Blending tip: A high-speed blender like a Vitamix (affiliate link) makes the soup extra silky, but an immersion blender works fine too.
• Make ahead: This soup keeps well in the fridge for up to 4 days and can be frozen for 1–2 months. Reheat gently to preserve the texture.

Nutrition

Serving: 1/4th recipe – without almonds, Calories: 100kcal, Carbohydrates: 18g, Protein: 4g, Fat: 3g, Saturated Fat: 0.5g, Polyunsaturated Fat: 0.4g, Monounsaturated Fat: 2g, Sodium: 19mg, Potassium: 730mg, Fiber: 4g, Sugar: 6g, Vitamin A: 352IU, Vitamin C: 44mg, Calcium: 47mg, Iron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Lunch, Soup

Cuisine: American

Tried this recipe?Mention @simplenourishedliving or tag #simplenourishedliving!

Source: Adapted from Everyday Food: Great Food Fast: 250 Recipes for Easy, Delicious Meals All Year Long (affiliate link)

More Weight Watchers Friendly Soup Recipes

If you enjoy this Curried Zucchini Soup, you might also like these other WW-friendly soups that are simple, satisfying, and easy to make at home:

• This Weight Watchers Cauliflower and Zucchini Soup is another light veggie-forward soup, creamy without cream, and perfect for when you want something nourishing but low in points.
• My Italian Zucchini Pesto Soup brings fresh basil flavor into every spoonful, making it a fragrant and comforting option.
• For a twist, try this Low Calorie Creamy Courgette Soup — it’s silky smooth, simple to prepare, and perfect for using up extra zucchini.
• If you like the warm spice of curry, you’ll love this Slow Cooker Curried Carrot Soup, which lets your crock pot do all the work.
• And for a classic favorite, this Easy Potato Soup is hearty and filling while still keeping the calories in check.

Get My Ultimate WW-Friendly eCookbook Bundle

This curried zucchini soup is just one of the many lightened-up recipes I’ve created and shared. If you’d like even more easy, family-friendly dishes that fit into your WW plan, check out my Ultimate eCookbook Bundle here!