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Dairy-Free Cheesy AIP Zucchini Soup Recipe

Louise | September 26
Dairy-Free Cheesy AIP Zucchini Soup Recipe #aip

Late summer and early fall mean one thing – a surplus of zucchini. You almost can’t walk without tripping over it in some garden households, so you might as well put it to use.

This dairy-free cheesy AIP zucchini soup recipe requires three squash, which will help reduce your end-of-summer stockpile.

The Benefit of Using Zucchini in Soup

I love zucchini. It’s super versatile, and you can find it in a variety of recipes ranging from salty to sweet.

Zucchini bread, zucchini tots, zucchini fries, zucchini spaghetti…its mild flavor is an asset to many recipes.

But I will admit there is one thing about zucchini that I both love and can’t stand: the water content.

Many, many recipes, such as zucchini lasagna, won’t turn out well if you don’t squeeze the water out of it. If you’ve ever worked with zucchini, you know that it’s basically a green sponge.

Those things hold SO much water. Getting it out can be a pain, but that’s the beauty of this soup. Because it’s soup, you don’t need to go to extreme lengths to wring out your zucchini because it doesn’t matter.

Just chop it up and throw it in the pot. Why can’t everything be that easy?

A Better Kind of Soup

As you know, there are a lot of foods you should steer clear from on autoimmune protocol.

Many of those can be found in canned soup. Don’t be surprised to find eggs, flour, tomatoes, potatoes, pepper, and seed oils in those convenient cans.

Making your own soup isn’t hard. Sure, perhaps a tad more work than opening a can, but at least you know your ingredients are in keeping with your diet.

This recipe takes just 10 minutes to prepare and 20 minutes to cook – that’s quick enough for even a busy weeknight dinner.

In addition to the easy prep, I also like how filling this soup is. You wouldn’t think it would be, as its main ingredients are zucchini and broth, but that liquid is filling.

If you don’t want to serve it as the main course, it also pairs well with meat or seafood.

Avoiding Nightshades

I mentioned earlier why you should probably avoid eating canned soup on AIP. Nightshades are among the other ingredients inside the can that could cause problems for you.

Nightshades are a family of plants that includes tomatoes, potatoes, bell peppers, and chili peppers. When you’re following AIP, you find out pretty quickly that nightshades can be found in a ton of pre-packaged food items.

Want to make sure you’re doing all you can to avoid nightshades? This article includes a list of foods you want to avoid, as well as more information on why it’s important to cut them out of your diet.

Dairy-Free Cheesy AIP Zucchini Soup Recipe #aip

Dairy-Free Cheesy AIP Zucchini Soup Recipe #aip

Dairy-Free Cheesy AIP Zucchini Soup Recipe

  • Author: Louise Hendon
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Soup, Entrée, Side Dish
  • Cuisine: American


Enjoy this simple soup with a salty, nutty flavor.


  • 1 Tablespoon (15 ml) of coconut oil
  • 1 medium onion (110 g), peeled and chopped
  • 3 zucchinis (360 g), chopped into chunks
  • 2 cups (480 ml) of water or AIP chicken broth
  • 1 Tablespoon (8 g) of nutritional yeast
  • A drizzle of coconut cream, for garnish


  1. In a large pan, add coconut oil and onions. Cook over medium heat until oil is melted and onions are soft.
  2. Add the zucchinis and the water/chicken broth and bring to a simmer. Partially cover and cook until the zucchini is cooked. They should slide effortlessly off a fork when pierced.
  3. Stir in the nutritional yeast and remove from the heat.
  4. Use a hand blender or food processor to blitz to a fine puree.
  5. Garnish with a drizzle of coconut cream and serve warm.


All nutritional data are estimated and based on per serving amounts.


  • Calories: 61
  • Sugar: 3 g
  • Fat: 4 g
  • Carbohydrates: 6 g
  • Fiber: 2 g
  • Protein: 2 g
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