Zucchini and chicken velouté soup
A smooth zucchini velouté enriched with shredded chicken: light, very filling and protein-rich — ideal for a comforting cutting dinner.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle4 zucchini (about 800 g)
- check_circle250 g chicken breast
- check_circle1 onion
- check_circle1 L chicken stock
- check_circle30 g garlic and herb cream cheese
- check_circleSalt, pepper
Method
- 1Sauté the onion, add the chopped zucchini and the stock.
- 2Cook for 15 minutes, then blend with the cream cheese.
- 3Cook the chicken separately and shred it.
- 4Ladle the velouté into bowls and add the shredded chicken.
- 5Season and serve hot.
The velouté turned into a protein meal
A zucchini velouté is often a light starter; by adding chicken, it becomes a real cutting meal: 30 g of protein for 312 kcal. Blended zucchini gives a creamy, smooth texture for very few calories, the chicken provides protein, the fresh cheese a touch of indulgence. Comforting, light and filling all at once.
Smooth without cream
A velouté's smoothness often comes from cream, very calorie-dense. Here, blended zucchini creates the texture, completed by a portion of garlic-and-herb fresh cheese for creaminess and flavour — far lighter. To lighten it further, reduce the cheese; to enrich it, add a potato that thickens the velouté and adds carbs.
Preparing it
Sauté the onion, add the zucchini and stock, cook the chicken in it then remove it, blend the soup with the fresh cheese, and return the shredded chicken to the velouté (or keep it in pieces on top). A really smooth blend makes all the textural difference. Made for three, it keeps and freezes easily.
Varying protein veloutés
The recipe is just a starting point: the 'blended vegetable + chicken + light creamy touch' principle works with almost any vegetable. Pumpkin and carrot for autumn sweetness, cauliflower for a smooth, low-carb velouté, broccoli for micronutrients, leek and potato for a heartier classic. The base changes, the method stays the same.
The protein source also varies: shredded chicken, diced turkey, red lentils blended into the velouté, or a spoon of quark and soft-boiled eggs for a vegetarian version. A drizzle of walnut oil, toasted pumpkin seeds or whole-grain croutons add the final crunch. One format gives a different meal-soup each season, always protein-rich and light.
What to pair it with
To vary protein-rich soups and veloutés, these recipes extend the idea.
Key takeaways
- 30 g protein for 312 kcal: a velouté turned into a cutting meal.
- Blended zucchini creates the smoothness without cream.
- Add a potato to thicken and enrich with carbs.
- Made for 3, keeps and freezes easily.
Frequently asked questions
How do you make a velouté smooth without cream?
Blend the vegetables well (zucchini, potato or squash naturally give creaminess), and add a little fresh cheese, Greek yogurt or milk for smoothness. A long, smooth blend is the key to the velvety texture.
Is a soup enough as an evening meal?
Yes, if it contains a protein source (here chicken). A vegetables-only velouté is too low in protein; with chicken, it is a complete light meal, ideal in the evening when cutting. Add whole-grain bread for more carbs.
Can you freeze the velouté with the chicken?
Yes: the velouté and shredded chicken freeze well for up to 3 months. Let it cool, divide into portions and reheat gently in a pan. Blend again if the texture has separated a little on thawing.
Track your nutrition and progress
Log your workouts, your weight and your records — free, on mobile and desktop.