Chilled Cucumber Avocado Soup-Healthy, Creamy, Delicious!
Cool off with this refreshing cucumber avocado soup—A nourishing and delicious no-cook, gluten-free, dairy-free recipe ready in minutes!
Say hello to your new favorite summer soup! This creamy cucumber avocado soup is like sunshine in a glass—chilled, luscious, and bursting with garden‑fresh flavor.
Whip it up in less than 10 minutes, and you’ve got the tastiest little appetizers (or light lunch!) that’ll have your taste buds dancing and begging for more!
Why You’ll Love This Cucumber Avocado Soup
Chilled Cucumber Avocado Soup Ingredients
- Perfectly Ripe Avocados. Not too hard, not too soft (this will make your cucumber avocado soup too watery)-Goldilocks would approve!
- Cucumber. Cucumbers are a delicious way to boost your hydration. I used English cucumbers, but Persian cucumbers are also an option; you may need to add more, as they are smaller.
- Cilantro. It adds loads of flavor without additional calories. Not a cilantro fan? Seriously??? Feel free to swap it with fresh basil, mint, parsley, dill, or other fresh herbs. We can still be friends. Wink, wink.
- Onion. One of my favorite prebiotics for a healthy gut microbiome. If your tummy doesn’t like raw onions, or if you’re on a low FODMAP diet and tolerate 1/2 serve of avocado, but not onion, try adding green onion tops instead.
- Lemon Juice. This helps balance out the flavors of the cucumber avocado soup. Lime juice would be delicious too.
- Sea Salt. Add to taste to enhance all the rest of the flavors in the soup.
How to Make It (Seriously, So Easy!)
- Toss everything into a blender.
- Blend until creamy and smooth.
- Chill for at least 10–15 minutes.
- Pour into bowls or shooter glasses. Garnish like a pro.
- Sip, slurp, repeat.
Dietitian Nutrition Notes
- Healthy Fats. Cucumber Avocado Soup is packed with healthy monounsaturated fats-the kind that may help improve insulin sensitivity and decrease inflammation.
- High Fiber!!! Did you know that avocados are a pretty darn good source of fiber? Each 1/2 cup serving has 8 grams of fiber. If you double the amount, that’s 16 grams of microbiome-friendly fiber. Wow!
- Potassium. Essential for maintaining healthy blood pressure, and a key component of the DASH diet. The Dietary Reference Intake (DRI) for potassium ranges from 2300-3400 mg/day for adults. Each 1/2 cup serving provides ~ 1/4 of that amount.
- Special Diets: Gluten-free, vegan, low-carb, paleo, dairy-free, MIND, and Mediterranean diet-friendly. See the full recipe card for a low FODMAP option.
Cucumber Avocado Soup Serving Suggestions
The 1/2 cup servings featured here make perfect party appetizers or a nourishing snack. Double the serving size to 1 cup, and have a light, yet satisfying lunch or dinner.
Thinking you can’t live on Cucumber Avocado Soup alone? Enjoy it with a salad, like my Raw Power Salad or this Fresh & Easy Quinoa Tabbouleh. Both are plant-based, gluten-free, and so delicious!
Creamy Cucumber Avocado Soup
This Cucumber Avocado Soup is packed with heart healthy fats, fiber, and nutrients. It's easy to make, gluten free, low carb, and dairy-free. It's a delicious way to get your daily dose of avocado!
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Servings: 6 servings
Ingredients
- 3 medium Haas avocados, peeled and pit removed
- 2 medium cucumbers, peeled
- 1 cup loosely packed fresh cilantro leaves, plus extra for garnish
- 1/4 red onion, peeled
- Juice from 2 lemons
- 1/2 teaspoon sea salt, or to taste
Instructions
- Peel and pit the avocado and chop into large chunks. Peel the cucumber and cut into large chunks. Remove thicker stems from cilantro and lightly chop. Peel the onion and cut into large chunks. Add all ingredients to the blender jar.
- Add lemon juice and salt to the blender jar. Blend until smooth. Taste and add additional salt if desired.
- Pour in to small glasses (~1/2 cup per serving) or bowls and place in to the refrigerator to chill for approximately 30 minutes. . Garnish with fresh cilantro, if desired, before serving.
Equipment
- Vitamix
Notes
Low FODMAP Option
- Reduce the avocados from 3 to 2 medium.
- Swap the red onion with green onions (dark green part only, no whites).
Ingredient Substitutions
- Cilantro can be substituted with any fresh herbs, i.e., basil, mint, parsley, or dill.
- Swap the lemon juice with lime juice or white balsamic vinegar if you like.
- Add a little heat by blending in chopped jalapeno.
Nutrition
Calories: 175kcal | Carbohydrates: 11g | Protein: 3g | Fat: 15g | Saturated Fat: 2g | Sodium: 204mg | Potassium: 644mg | Fiber: 8g | Sugar: 2g | Vitamin A: 399IU | Vitamin C: 14mg | Calcium: 28mg | Iron: 1mg
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Let’s Chat! Have you had Cucumber Avocado Soup before? Will you make this recipe? Will you add cilantro, or a different fresh herb???