Low Calorie Creamy Courgette (Zucchini) Soup

There’s something comforting about turning fresh courgettes (or zucchini, as we call them here in the States) into a silky, satisfying soup. With just a handful of simple ingredients, this recipe proves that light, low calorie cooking can still be rich in flavor.

Inspired by the French version made with crème fraîche, I gave it a Weight Watchers–friendly twist by swapping in creamy Greek yogurt. The result is every bit as delicious, with a velvety texture that feels indulgent without the extra calories.

This soup is quick enough for a weeknight yet elegant enough to serve as a starter when you’re entertaining. Whether you enjoy it steaming hot or chilled on a warm day, it’s a versatile recipe you’ll want to come back to again and again.

Why You’ll Love This Low Calorie Courgette Soup

• Light yet satisfying – at just 55 calories a serving, it’s a perfect option when you want something warm and filling without weighing you down.
• Creamy without the cream – Greek yogurt gives this soup a rich, velvety texture while keeping it Weight Watchers–friendly.
• Versatile – delicious served hot on a chilly evening or chilled for a refreshing summer starter.
• Easy to make – just a handful of everyday ingredients and simple steps.
• WW friendly – low in calories and WW Points, so it’s easy to fit into your plan.

Courgette Soup Ingredients

• Courgettes (zucchini) – fresh, tender zucchini form the base of this soup.
• Shallot – adds a mild, sweet onion flavor.
• Jalapeño pepper – brings gentle heat (adjust to taste).
• Garlic – for depth and savory flavor.
• Olive oil – a touch for sautéing.
• Reduced sodium broth – vegetable or chicken broth both work well.
• Fresh dill – brightens the flavor with a fresh, herby note.
• Plain non-fat Greek yogurt – makes the soup creamy without heavy cream.
• Salt and freshly ground black pepper – to season and balance flavors.

Substitutions & Variations

• Zucchini vs. courgette – same vegetable, different names! Use whichever variety you have on hand (green, yellow, or striped).
• Yogurt options – plain non-fat Greek yogurt keeps things light, but you can also use Icelandic yogurt or regular plain yogurt. For extra richness, try reduced-fat sour cream.
• Broth – either vegetable or chicken broth works. If you prefer a more delicate flavor, use vegetable broth (affiliate link).
• Herbs – fresh dill is classic, but parsley or chives make good alternatives.
• Spice level – adjust the jalapeño to your taste. For milder heat, remove all the seeds and membranes; for more spice, leave some in or swap in a serrano pepper.
• Topping ideas – garnish with a sprinkle of toasted almonds, pumpkin seeds, or even a swirl of extra yogurt for presentation.

How Many Calories and WW Points in this Creamy Low Calorie Zucchini Soup?

According to my calculations, each serving has:

• Calories: 55 calories
  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): 2

How to Make Creamy Low Fat Courgette Soup

Step 1: Prep the aromatics

Place the shallot, jalapeño, and garlic in a food processor (affiliate link) and pulse until finely chopped.

Step 2: Sauté

Heat the olive oil in a large saucepan over medium heat. Add the chopped shallot, jalapeño, and garlic. Cook, stirring frequently, until softened and fragrant, about 3 minutes.

Step 3: Simmer the vegetables

Add the zucchini and broth. Season lightly with salt and pepper. Bring to a simmer and cook until the zucchini is tender, 15 to 20 minutes. Remove from heat and allow to cool slightly.

Step 4: Blend

Puree the soup in a blender (affiliate link) or food processor (affiliate link) until smooth. Return to the pot.

Step 5: Add yogurt

Whisk in the Greek yogurt until creamy. Reheat gently over very low heat if serving hot.

Step 6: Season and serve

Taste, adjust seasoning as needed, and serve hot, warm, or chilled. Garnish with fresh dill or a swirl of yogurt, if desired.

Recipe Notes

• Jalapeño caution – Handle carefully, since the seeds and membranes can be very spicy. Remove completely for a milder flavor, or leave a few for more heat.
• Yogurt options – Non-fat Greek yogurt keeps it light, but Icelandic yogurt or plain yogurt works beautifully too. Reduced-fat sour cream is another option if you prefer a tangier finish.
• Blending tools – A high-powered blender (affiliate link) such as a Vitamix (affiliate link) gives the creamiest result, but an immersion blender (affiliate link) or regular blender will also work.

Serving Suggestions

• As a starter – This soup makes a lovely first course before a main dish such as roast chicken, grilled or baked salmon, or even a vegetarian grain-based entrée, like this quinoa corn salad.
• Light lunch or supper – Pair a bowl with a hearty salad such as Mediterranean Chicken Couscous Salad or Summer Salmon Panzanella Salad.
• Soup and sandwich combo – Enjoy alongside a half sandwich on whole grain bread. A simple turkey, ham, or veggie sandwich balances the creamy texture nicely.
• With bread or crackers – Serve with a slice of crusty baguette, a warm pita, or a handful of whole-grain crackers to make it more filling without overwhelming the lightness of the soup. Muffins such as  Savory Rosemary & Parmesan Focaccia Muffins or Broccoli Cheese Muffins would also work well alongside.
• Chilled option – In warmer weather, serve the soup cold for a refreshing twist, similar to a zucchini gazpacho. If serving cold, taste and adjust seasoning just before serving.
• Leftovers – Store in the fridge for up to 3 days or freeze in portions. Leftover soup also makes a surprisingly delicious topping for simple baked or grilled chicken or fish.

If you’ve made this Low Calorie Zucchini 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.

More Weight Watchers Zucchini and Vegetable Soup Recipes

If you enjoy this creamy courgette soup, you may also like these other WW-friendly soups that showcase zucchini and other light vegetables:

• If you’re in the mood for something a little different, Slow Cooker Curried Carrot Soup brings a warming, spiced twist that pairs perfectly with lighter meals.
• This classic Zucchini Soup is as simple as it gets — light, fresh, and a great way to use up extra zucchini from the garden.
• For a burst of Italian flavor, try my Italian Zucchini Pesto Soup, where basil and Parmesan elevate a simple pot of vegetables.
• My Cauliflower and Zucchini Soup blends two powerhouse veggies into a creamy, low-calorie bowl.

Want More Simple WW-Friendly Soups?

If you love easy, vegetable-packed recipes like this, you’ll find even more ideas in my Ultimate eCookbook Bundle. It’s filled with slow cooker favorites, lightened-up classics, and Weight Watchers–friendly meals the whole family will enjoy.