Turmeric Zucchini Soup (Paleo, Vegan, Keto)

Cooked with creamy coconut milk and anti-inflammatory turmeric spice, this zucchini soup is healing and nutritious, perfect for those with digestion or gut-health issues or simply looking for a light yet satisfying meal. It’s paleo, vegan, gluten-free, keto and Whole30 friendly.

Turmeric Zucchini Soup (Vegan, Paleo, Keto)
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About Turmeric Zucchini Soup

This is a very light zucchini soup. I would even call it gentle. Not in flavour – it’s actually quite robust, aromatic and a little tropical – but in its effect on your digestive tract. It’s a great meal if you’re feeling a little heavy or have been overeating meat or sweet treats.

The soup is full of gut-loving prebiotics – garlic and onion; satiating fats from coconut milk; and gorgeous zucchini (summer squash, courgette) for a little vitamin C boost.

Plus, it’s infused with turmeric spice that has many amazing health benefits: from anti-inflammatory to cancer-fighting properties. I’ve been using turmeric for many years but sometimes even I forget how good it is. So, this lovely soup is my tribute to turmeric…and zucchini, because it’s in season.

All in all, it’s a very tasty and nutritious soup. I had two bowls today! It’s also very, very, very easy to make. So don’t wait up, go and get some zucchini and coconut milk and get cooking. Find more healthy soup recipes here.


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Anti-inflammatory soup with turmeric and zucchini in coconut milk. Paleo, gluten-free, dairy-free and vegan friendly.
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Turmeric Zucchini Soup
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Turmeric Zucchini Soup

Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Author: Irena Macri
Servings: 2
Course: Soup
Cuisine: Thai
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5 from 25 votes
Calories: 369kcal
Healing and nutritious, this zucchini soup is gently cooked in coconut milk with turmeric, onion and garlic. It's vegan-friendly, paleo, keto and Whole30.


  • 1 tablespoon coconut oil olive oil or ghee
  • 1 large onion diced
  • 1/2 teaspoon sea salt
  • 2 medium zucchini about 500 g / 1 lb, diced into cubes
  • 3 cloves garlic diced
  • 2 teaspoons turmeric powder
  • 1 teaspoon mild curry powder
  • 1/4 teaspoon white pepper black is also okay
  • 1 cup vegetable stock or water with 1/2 vegetable stock cube
  • 1 cup coconut milk shake the can of coconut milk well before using
  • 1 teaspoon fish sauce replace with Tamari for a vegan version
  • Juice of 1/2 small lime about 2 tablespoons
  • Fresh coriander/cilantro for garnish


  • Ingredients for zucchini soup
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  • Heat the ghee or oil in a medium saucepan over medium heat. Add the onion and sauté for 4-5 minutes, stirring a few times, until softened and golden.
  • Add salt, zucchini and garlic and stir through the onion. Then add the turmeric, curry powder and pepper and stir through a few times to release the aromas.
  • Add the stock, coconut milk and fish sauce and stir through. Bring to boil, then turn the heat down to low. Cook for 10 minutes, simmering and covered with a lid.
  • Finally, add the juice of 1/2 lime and stir through. Serve with a few fresh coriander leaves on top.


I used full-fat coconut milk (~60% coconut content), which I shook well before measuring in a cup. You can use the thicker coconut cream, in which case use a little less and add more water/stock to the soup.
For AIP, omit mild curry and pepper, feel free to add some cinnamon. You can easily use broccoli, asparagus, carrots, kale or brussels sprouts instead of zucchini. The broth will go well with lots of things, and you can throw in some pre-cooked chicken or prawns for a more satiating meal.


Calories: 369kcal | Carbohydrates: 21g | Protein: 6g | Fat: 32g | Saturated Fat: 27g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 1322mg | Potassium: 963mg | Fiber: 4g | Sugar: 9g | Vitamin A: 654IU | Vitamin C: 44mg | Calcium: 88mg | Iron: 6mg
Keywords: Zucchini, turmeric, Soups, Vegetable Soup
Tried this recipe?Mention @cookedandloved or tag #cookedandloved
Turmeric Zucchini Soup (Paleo, Vegan, Keto)
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Zucchini Soup With Turmeric & Coconut (Vegan, Whole30, Keto)
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Irena Macri
By Irena Macri

About the author: Hi, I’m Irena Macri. I share delicious recipes that I have cooked and loved. I am a published cookbook author, have been food blogging for over 10 years and have a Diploma in Nutrition. You will find many healthy recipes as well as my favourite comfort food. More about me here | Subscribe to my newsletter and freebies

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  1. Turmeric is not good for everyone…the jury is still out on that. As a breast cancer survivor who had hormone receptor positive csncer,(estrogen & progesterone), I have been cautioned on using this ingredient because it can elevate those hormones. This can trigger cancer cell growth instead of being an anticancer proponent. Please do more research if you have had a hormone related breast cancer or a cancer!

  2. I have Sam’s choice bone broth! It says on box not to boil? Can you tell me why it can’t be boiled??

    1. To be honest, I am not sure. Have you tried contacting them and asking why? I can’t see why you couldn’t boil it.

  3. Wonderful! I just made it for my mom and me and it is a winner for sure. I cooked the zucchini quite a bit before adding in the liquid and when I added the liquid, it was ready to eat very quickly. Thank you for the great recipe!

    1. This recipe is vegan friendly, which means it can easily be made with plant-based ingredients only. Replace ghee with olive oil or coconut oil and omit the fish sauce or replace it with some Tamari sauce or coconut aminos, or regular soy sauce.

  4. 5 stars
    I just made this tonight, had everything but only one zucchini and I think it was still great. Has a little kick to it, but not too much. I recently started back on Paleo after a year + hiatus and look forward to trying more of your recipes, thanks!

  5. 5 stars
    Honestly one of the best soups I have ever made. Zucchini! Whoda thunk? Also made your prawn and cashew recipe this past week. I don’t know how you keep doing it, but I sure hope you don’t quit.

    1. Thanks Jerry! I was very pleased with the soup considering it was a bit of a fridge surprise meal.

  6. 5 stars
    Sounds yummm! Thank you for sharing this anti-inflammatory receipe, we all need some but don’t look at food as a solution as often as we should!

  7. Delicious!! After a couple of heavy drinking & eating days over Christmas in Munich this was required. I was craving some nourishment and this ticked the box.

  8. 5 stars
    I have been making this recipe for so long that I thought I should rate it. We loooove this soup. It is delicious and so quick and easy to throw together. I make this a few times a week in winter and never get sick of it. Thanks for sharing such a great recipe.

  9. Do you have the nutritional info somewhere? I searched and searched but couldn’t find it. I made it and it’s delicious- but I need to track it and report it to my nutritionist… and don’t have all the info.

    1. Hey Lisa,

      I don’t have the info on the site (it’s on my to-do list at some stage). You can copy and paste the ingredients into My Fitness Pal nutrition calculator quite easily and get all the numbers you need.

  10. 5 stars
    Made many times!!! Changes: No fish sauce, cucumbers in addition to zucchini and chicken. We also add way more turmeric. Best soup ever!

    1. Thanks, Will. I would never have thought of adding cucumber but good to know that works here as well.

  11. 5 stars
    My new favorite! Great recipe, easy to follow as I cooked. I used a yellow squash instead of such, added 1/2 more onion, 1 tsp of curry, 1 tsp freeze-dried ginger (NOT powder), I used a whole can of Trader Joes coconut cream, and simmered it without the lid to make it thicker. I tossed in a big handful of kale for a few minutes. HEAVEN!!! Thank you!

  12. I’ve made this before and love it! Craving it today, but I only have almond milk on hand. Would that work?

  13. The list of ingredients do not show GHEE but it is in the instructions.? How much do you use?

    1. 1 tablespoon ghee or oil (sorry, was meant to say ghee next to coconut oil or olive oil in ingredients).

    1. You can use either, I like using yellow (white inside, brown skin on the outside, I never know what people call that one, different in US/OZ).

  14. 5 stars
    Delish! I used Red Boat Fish Sauce. Will share with some Thai friends who are great cooks and think they will like it, too.
    QUESTION: Will this lend itself to freezing? Please let me know if you have ever done so. Thanks.

    1. Hey Susan, sorry for the late reply. Yes, this should freeze okay. You can leave out the coconut and add it in when it’s defrosted so it doesn’t curdle, although works fine with curries so should be okay in a soup as well.

  15. I was thinking of trying a zucchini soup and googled and found yours, the best one I’ve seen – OMG, it looks amazing, not all pureed. Can’t wait to make this. Thank you.

  16. 5 stars
    Delicious, healthy and satisfying. I make this once a week and sometimes add ginger, chicken and Basil serve over quinoa to make it heartier. Doesn’t need all the extras though. Delicious as is from this recipe. Thank you!

  17. 5 stars
    Gorgeous crowd pleaser!
    I tried this because I had courgettes to use up
    The whole family absolutely loved it!
    I’m making double this time!

  18. 5 stars
    Delicious, healthy and easy. My family loves it and I cook this once a week! I add carrots and celery with the onion and leftover shredded chicken. It’s the best!

  19. 5 stars
    The whole family loved this soup! We pureed it, because otherwise the 4 year old would be trying to pick out all the zucchini.

  20. 5 stars
    Tried this for lunch. Didn’t have quite enough zucchini so used some broccoli and cauliflower as well. Fabulous!

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