“Inspiration for this courgette and brie soup recipe came from my darling friend in Cape Town, Little Debbie Bryson who makes it at her sop-en-dop (soup and booze) party every year. Since moving to UK, I have sadly missed so many of them. This is for you LDB, I know it doesn’t compare to your version, but I slurped mine up with a longing lump in my throat. The recipe makes two hearty bowls, but you could make it stretch to 4 servings and enjoy it as a late-afternoon light meal if the macros are too high for you.” – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
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More on Keto Courgette and Brie Soup…
The base of this soup is courgettes (zucchini). With a low-carb profile, courgettes are a great choice for those following a ketogenic diet. They provide vitamins, minerals, and dietary fibre without the excess carbohydrates.
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What truly elevates this soup is the addition of Brie cheese. The rich, creamy texture not only adds a decadent dimension but also a delightful tanginess. Brie’s distinctive flavour complements the mildness of the courgettes. This creates a harmonious taste profile that is comforting and sophisticated.
This dish marries the health benefits of a ketogenic diet with the pleasure of savouring a comforting bowl of soup. Whether enjoyed as a light lunch or appetiser, it’s a recipe that nourishes the body. It proves that healthy eating can indeed be a delightful culinary adventure!
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for this Keto Courgette and Brie Soup, as well as all the Soups, Stocks & Broths on Fats of Life®.
Keto Courgette and Brie Soup
Per serving
Ingredients
- 2 tsp unsalted butter
- 1/2 leek, finely sliced (white parts only)
- 700 g (24.7 oz) courgettes, chopped
- 700 g (24.7 oz) warm chicken stock
- 150 g (5.3 oz) ripe good-quality brie
- salt and freshly ground black pepper
- 1 tsp mixed toasted seeds, to garnish (optional)
Instructions
- Heat the butter in a large pan and cook the leeks until wilted and softened. Add the chopped courgettes and chicken stock and bring to a simmer.
- Cook partially covered with a lid until the courgettes have completely softened. Remove the pan from the heat and blitz the mixture with a hand blender until smooth.
- Break up three-quarters of the brie into smaller pieces and add to the blitzed soup. Stir over low heat to melt the brie. Season to taste with salt and freshly ground black pepper.
- Serve warm divided between two bowls and garnish with the remaining slices of brie and a scatter of toasted mixed seeds.
*Sop-en-dop = Soup-and-Booze (in Afrikaans)
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A new-and-improved version of this delicious recipe features in my cookbook QUICK KETO KITCHEN.
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per servingCalories             433Kcal / 1812kJ
Fat                 31g
Carbohydrates       7.4g
Protein              30g
Allergens
Milk
Sesame
Celery (may be found in store-bought chicken stock)
See all the Soups, Stocks & Broths on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
3 Comments
This has become my #1 go to recipe for October, I’ve cooked it wayyy to many times. So simple but soooo good!
Awesome! Feel free to play around combining other vegetables with different cheese! I have a broccoli and blue cheese one coming in my new book :) :) :)
Drop me a line if you have any questions or comments about this recipe. I will do my best to reply as soon as possible! Monya xxx