Dairy-Free Cold Cucumber Soup
Esta sopa fría de pepino sin lácteos es muy fresca y ligera, fácil de hacer y muy baja en calorías, ideal como entrante, la puedes preparar con antelación.
Dairy-Free Cold Cucumber Soup: A Low-Carb Summer Refresh
When summer heat calls for light, refreshing meals, cold soups are a go-to for healthy, low-carb dining.
While gazpacho reigns as a classic, its key ingredient—cucumber—deserves its own spotlight.
In this post, I’m sharing a dairy-free cold cucumber soup recipe that’s as delicious as it is nutritious.
Perfect for low-carb and keto diets, this soup skips dairy and bread, delivering a fresh, digestible, and flavorful alternative to traditional summer fare.
With just a handful of ingredients, it’s easy to prepare and bursting with health benefits.
Let’s dive into why this soup is a must-try and how to make it your new summer staple!
This dairy-free cold cucumber soup is a low-carb, hydrating summer dish that’s gentle on digestion and perfect for keto diets.
Why Cold Cucumber Soup?
Cold soups are a summer lifesaver, quick to prepare, nutrient-packed, and perfect for hot days when heavy dishes feel unappealing.
Unlike creamy soups that rely on dairy, this dairy-free cucumber soup is light and gentle on digestion, making it ideal for those avoiding lactose or seeking low-calorie options.
By omitting bread (a common gazpacho add-in), it’s naturally low-carb, aligning with keto and gluten-free diets.
The star ingredient, cucumber, brings a crisp, refreshing flavor, while a touch of apple adds subtle sweetness and extra fiber for a thicker texture.
Enhanced with lemon, garlic, olive oil, and sherry vinegar, this soup is a vibrant tribute to childhood cucumber salads, blending nostalgia with modern nutrition.
Nutritional Benefits of Cucumber
Cucumber is a nutritional powerhouse, making it a perfect base for this soup. Here’s why it shines:
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Low-Calorie: At just 16 kcal per 100g, it’s ideal for weight management.
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High Water Content: Comprising ~90% water, it keeps you hydrated and refreshed.
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Rich in Nutrients: Contains vitamins A, B, and C, plus potassium, magnesium, and silicon for overall health.
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Fiber-Rich: Supports digestion and promotes satiety, perfect for low-carb diets.
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Skin-Soothing: Its hydrating properties benefit skin health, both internally and externally.
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Note on Digestibility: Cucumber contains cellulose, which may be hard to digest for some, so blend thoroughly for a smoother texture.
Paired with apple (adds fiber and antioxidants), lemon (prevents oxidation and boosts vitamin C), and olive oil (healthy fats), this soup is a nutrient-dense, low-carb delight that supports blood sugar control and digestive wellness.
With just four main ingredients—cucumber, apple, lemon, and garlic, it’s quick, affordable, and bursting with flavor.
Dairy-Free Cold Cucumber Soup Recipe
This recipe is simple, requiring just a few ingredients and minimal prep time. It’s fresh, flavorful, and perfect for summer gatherings or a quick lunch.
Ingredients (Serves 4)
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2 large cucumbers (about 600g), peeled and chopped
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1 medium green apple, cored and chopped
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Juice of 1 lemon
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1 small garlic clove, minced
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2 tbsp extra-virgin olive oil (EVOO)
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1 tbsp sherry vinegar
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Salt and black pepper, to taste
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Optional garnishes: Sesame seeds, diced tomato, chopped boiled egg, green olives
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Cold water, as needed for texture
Instructions
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Blend the Base: In a blender, combine cucumbers, apple, lemon juice, garlic, EVOO, sherry vinegar, salt, and pepper. Blend until smooth, about 1-2 minutes.
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Adjust Seasonings: Taste and add more vinegar, salt, or pepper if needed. Start with small amounts of garlic and vinegar to avoid overpowering the soup.
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Perfect the Texture: If the soup is too thick, add a splash of cold water and blend again until you reach your desired consistency.
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Chill: Transfer to a container and refrigerate for at least 1 hour to enhance flavors and ensure a refreshing chill.
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Serve: Pour into bowls or glasses. Garnish with sesame seeds, diced tomato, chopped boiled egg, or green olives for a pop of flavor and texture.
Tips for Success
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Prevent Oxidation: Lemon juice keeps the apple from browning, preserving the soup’s vibrant color.
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Make Ahead: Prepare the soup a day in advance; it stays fresh in the fridge for up to 3 days.
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Customize Garnishes: Try fresh herbs like dill or mint for a different twist.
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Batch Prep: Double the recipe and freeze in portions for quick summer meals.
Cucumber’s high water content and nutrient profile make this soup a refreshing choice for weight management and skin health.
Why Dairy-Free Matters
Skipping dairy in this recipe isn’t just about catering to lactose intolerance—it’s a deliberate choice for lighter, more digestible meals. Dairy products like cream or yogurt can add calories and fat, which may not align with low-carb or weight-loss goals. By relying on EVOO for healthy fats and apple for natural thickness, this soup remains keto-friendly and gentle on the stomach. It’s a nod to classic cucumber salads—think olive oil, vinegar, and olives—reimagined as a sophisticated yet simple soup.
Versatile Ways to Enjoy Cucumber Soup.
This cold cucumber soup is incredibly versatile:
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Appetizer: Serve in shot glasses for a chic starter at summer parties.
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Light Lunch: Pair with a side of grilled chicken or shrimp for a balanced meal.
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Snack: Sip as a hydrating, low-carb refresher between meals.
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Meal Prep: Store in mason jars for grab-and-go lunches.
Its mild flavor also makes it a great base for experimentation—add avocado for creaminess or chili flakes for a kick.
More Low-Carb Cucumber Ideas
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Cucumber Salad: Toss with olive oil, vinegar, and feta for a quick side.
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Cucumber Noodles: Spiralize for a low-carb pasta alternative.
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Cucumber Smoothie: Blend with spinach and lemon for a hydrating drink.
Craving more low-carb goodness? Discover these recipes next:
- Tomato Soup
- Beetroot Gazpacho
- Zoodles
- Tomato and cucumber salad.
- Low carb cucumber salad.
Sopa fría de pepino sin lácteos
Esta sopa fría de pepino sin lácteos es muy fresca y ligera, fácil de hacer y muy baja en calorías, ideal como entrante, la puedes preparar con antelación.
Ingredients
- 2 pepinos pequeños
- 1 manzana pequeña
- 1/2 limón (solo el zumo)
- 1 diente de ajo pequeño
- 1/4 cucharadita sal marina
- 1 cucharada aceite oliva virgen extra
- 1 cucharada vinagre de jerez
- 1 pizca pimienta negra molida
- 1/4 taza agua fría (aproximadamente)
- 6 aceitunas sin hueso para decorar (opcional)
- 1 pizca semillas de sésamo tostado (opcional)
- 1/2 tomate cortado en dados
- 1 huevo cocido
Instructions
- Pela los pepinos y córtalos en trozos, haz lo mismo con la manzana.
- Introduce todos los ingredientes en el vaso de tu batidora, bate bien y prueba el resultado.
- Ajusta la sal, el vinagre, el ajo o la pimienta si lo crees necesario. Si crees que está muy espeso, añade un poco más de agua.
- Sirve y decora con semillas de sésamo, aceitunas y unas hojitas de albahaca. ¡Disfruta!
Nutrition Facts
Sopa fría de pepino sin lácteos
Amount Per Serving
Calories 77
Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Cholesterol 46mg15%
Sodium 159mg7%
Potassium 306mg9%
Carbohydrates 11g4%
Fiber 3g13%
Sugar 7g8%
Protein 3g6%
Vitamin A 350IU7%
Vitamin C 10.7mg13%
Calcium 34mg3%
Iron 0.6mg3%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Tried this recipe?Let us know how it was!
4 INGREDIENTS, ENTRANTE, SIN AZÚCAR, SIN GLUTEN, SIN HARINA, SIN LACTOSA, SOPA
Silvia
Nunca pensé en una crema fría de pepino pero la idea me parece estupenda.
missblasco
Hola Silvia, la sopa fría de pepino y yogur es una receta muy común en verano, yo en este caso quise evitar los lácteos como alternativa para aquellos que no los toleran o no les sientan bien. Me alegro de que te guste la idea. Gracias por tu comentario. 😉
Guillermo
ta bien
missblasco
Gracias Guillermo!