Keto Zone Cold Cucumber Soup

How are you eating vegetables this summer? Salads? Roasted or grilled? How about cold soups? If you’ve never indulged in a cold summer soup, now’s a good time. Our Keto Zone Cold Cucumber Soup is creamy, delicious, and nourishing.

Here’s how to make it and why you should add more cucumber to your diet.

Keto Zone Cold Cucumber Soup


  • 1.5 cups Greek yogurt plain, full fat OR 1 cup heavy cream mixed with 1/2 cup keto-friendly non-dairy milk
  • 1 large avocado, peeled and pitted
  • 2 cucumbers peeled and sliced
  • 1 shallot minced
  • 1 clove of garlic minced
  • 1/4-1/2 teaspoon ground cumin
  • Juice of 1 lime
  • 1-3 teaspoons fresh chopped dill
  • Sea salt to taste


  1. Start by spreading 2 layers of paper towels on a sheet pan. Place sliced cucumbers on paper towels and salt liberally. Allow them to set for about 20 minutes, to release moisture.
  2. Place cucumbers, yogurt (or cream and milk), avocado shallot, garlic, fresh dill, lime juice and ground cumin in a food processor or blender. Puree until smooth, about 1 minute.
  3. Check seasoning, add salt and cumin as desired.
  4. Chill at least an hour before serving. Makes 3 cups

Nutrition Info (per cup): 55 calories, 8 grams fat 4 grams net carbs (5 grams carbs and 1 gram of fiber), 8 grams protein.

If you’d like to add more fat when using yogurt, add a drizzle of 1 tablespoon extra-virgin olive oil before serving for great health benefits and 14 grams fat.

Why Add Cucumbers to Your Summer Meal Plan?

Cucumbers have many nutrition and health benefits. They boost beneficial fiber, antioxidants, anti-cancer compounds, and more.

Here are the specific benefits:

1. Cucumber Antioxidants are Good for Cells and Arteries

Cucumbers contain powerful antioxidant compounds. In fact, these antioxidants help scavenge free radicals, reduce oxidative stress that harms cells and tissues, and reduce the formation of plaques in artery walls. Cucumber antioxidants include vitamin C, beta-carotene, and manganese.

2. Cucumber Polyphenols May Reduce Cancer Risk

Ever heard of lignans?

Lignans are polyphenol fibers contained in cucumbers as well as other fruits and vegetables. Lignans have been linked to a reduced risk of cardiovascular disease as well as several cancer types, including breast, uterine, ovarian, and prostate cancers (1).

3. Cucurbitacins are Cancer-Fighters, Too

Cucumbers’ anti-cancer compounds don’t stop with lignans. They also contain cucurbitacins.

Cucurbitacins are compounds and triterpene phytonutrients that may inhibit cancer growth and risk. How?

Experts believe they may disrupt cancer cell signaling pathways (2).

4. Cucumbers are Anti-Inflammatory

In an age when we all want less inflammation, better immune function, and better health at the cellular level, cucumbers also offer anti-inflammatory compounds.

In lab studies, cucumber extracts have shown promise in reducing endothelial inflammation. The endothelial cells are located in the walls of blood vessels.

Cucumber anti-inflammatories may also inhibit the activity of pro-inflammatory enzymes.  Reducing any endothelial inflammation is important to heart health and anti-cancer efforts (3).

5. Less Abdominal Bloat and Tissue Swelling with Cucumbers

Sometimes, our cells and tissues swell in the summer heat.

Fresh cucumbers have gentle diuretic effects. They help reduce bloating and fullness that can occur during hot summer months, with poor circulation, or after eating high sodium foods. Since cucumbers have a high water content, they encourage the body to produce more urine to remove extra toxins.

Eat More Cucumbers!

Need more ideas for cucumbers? Try these favorites:

  1. Our Keto Zone Cucumber Salad and boosts lots of cucumbers and organic apple cider vinegar for great summer health. Or, try this Creamy Cucumber Dill Salad.
  2. Smoked Salmon on Cucumber with Aoili makes a crisp, delicious summer appetizer.
  3. Fresh Keto Zone “Chips:” If you’re looking for a snack with a tasty crunch, try using salted cucumber slices in place of chips with salsa. Now obviously, this isn’t an exact substitute for chips and salsa, nor will it taste like it. But, it’s a different snack and one that lets you enjoy fresh salsa or other dips while staying in the Keto Zone.
  4. Anti-Bloat Smoothie: Since cucumbers are great as a gentle diuretic to get off extra bloat from too much sodium, sugar, or hot temperatures, you can use them in this Keto Zone Celery Cucumber Smoothie.

Bottom Line

Cucumbers may seem like a plain jane, but they are actually a delicious, fresh, potently nutritious summer food. Plant them, harvest them, buy them, or just get your hand on them any way you can. Keep eating fresh, enjoy our cold cucumber soup, and stay in the Keto Zone! 

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