Keto Courgette and Brie Soup

Keto Courgette and Brie Soup
Keto Courgette and Brie Soup

Inspiration for this courgette and brie soup recipe came from my darling friend, Little Debbie Bryson who makes something similar at her sop-en-dop* birthday party every winter in Cape Town. Since moving to UK, I have sadly missed so many of them. This is for you LDB, I know it doesn’t compare to yours – but I slurped my version up with a longing lump in my throat. The recipe makes two hearty bowls, filling enough as a main meal, but you could make it stretch to 4 servings and enjoy it as a late-afternoon light meal (cup-of-soup) and halve the macros accordingly.

– – – – – – PER SERVING – – – – – –
Carbs 7.4g | Fat 31g | Protein 30g
– – – – – – – – – – – – – – – – – – – – –

DID YOU KNOW that I am also the author of two cookbooks! My first book KETO KITCHEN (published by Kyle Books London, 2020) is available worldwide and has consistently remained one of the best-selling low carb cookbooks in the UK. My second book LAZY KETO KITCHEN (2021) is coming out this summer, and is now available to pre-order.

“I want you to achieve the best outcome with all the recipes on Fats of Life. If you haven’t already done so, please read the RECIPE SUCCESS page which is packed with handy tips and advice. Happy Cooking, everyone!”Monya

Courgette and Brie Soup
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Keto Courgette and Brie Soup

Don't be fooled that this veg soup is listed as a main meal, its as filling as it is deeply satisfying. A comforting bowl of warm soup, high in fibre with the lovely flavour of strong brie. This soup comes in at 7.4g carbs per serving - but if you choose to stretch it to 4 servings, you can enjoy it as a light meal in a cup and halve the macros accordingly.
Course Light Meals, Soup
Cuisine General
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 2 people

Per serving

Calories: 433kcal | Carbohydrates: 7.4g | Protein: 30g | Fat: 31g


  • 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)


  • 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)

Courgette and Brie SoupFor those on INSTAGRAM, tag me @mkilianpalmer so we can all see your lovely creations! Keep scrolling: you can PIN this recipe for later, see detailed macros and browse other recipes in this category.
You can also drop me a comment if you have any questions about this recipe. I will do my best to reply as quickly as possible. Monya xxx

Keto Courgette and Brie Soup
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Keto Courgette and Brie Soup
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Nutritional Information per serving
Calories                         433Kcal / 1812kJ
Fat                                 31g
Carbohydrates              7.4g
Protein                           30g

Celery (may be found in store-bought chicken stock)

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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.
Disclosure: Like many blogs, Fats of Life is part of the Affiliates Program on Amazon. The links to the products recommended here are affiliate links, meaning - at no additional cost to you - the author will earn a small commission if you click through and make a purchase.


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