Last updated February 1, 2019 by Lisa Richards, CNC

Zucchini & Onion Soup

This is a simple soup recipe that is perfect for the first stages of your Candida diet. The garlic, onion and olive oil all have antifungal properties. Soups are a great way to combine lots of nutritious vegetables in a healthy, filling meal, and this soup is no exception.

Zucchinis have a fairly neutral flavor that actually makes them really versatile vegetable, particularly in soups and juices. If you have a spiralizer, you can even make zucchini noodles. And zucchini can form the ‘pasta’ section of a gluten-free lasagna.

There is nothing in this recipe that will harm your gut health or contribute to any type of gut dysbiosis like Candida. In fact, the onion, garlic, and olive oil all have antifungal properties that can actively improve your gut health. Give it a try, and your digestive system will thank you!

4.3 from 87 votes
Zucchini & Onion Soup
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
Servings: 2 servings
Calories: 179 kcal
Author: Lisa Richards
  • 2 zucchinis
  • 1 onion
  • 2 garlic cloves
  • 2 Tbsp. olive oil
  • Sea salt
  1. Steam the zucchini and onions.
  2. Puree the zucchini, onion, garlic cloves, olive oil and salt in your blender. Add water for desired consistency.
  3. Pour in bowl and serve.

Healthy meals like this are an excellent option for a light snack on the Candida diet. Our Ultimate Candida Diet program is packed full of gluten-free, sugar-free recipes like this. It contains more than 100 recipes in total, and they’re all perfect for the Candida diet. Find out more here.

Filed under: Snacks
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  1. Mina says:

    I just made this! Really simple and yummy. Thank you so much!

  2. Lyanna Racedo says:

    5 stars
    I LOVE LOVE LOVE LOVE this soup!!!!! I’m doing the cleansing stage of a candida killer diet and I was getting soooooooo bored with my steamed veggies! I made this soup exactly as the recipe says too and it was SUPER yummy!!! Then later that same day I was warming up the left overs and I added a touch of coconut milk (canned kind) and it was SUPER SUPER SUPER yummy!!!! OMG this was a lifesaver!!!

  3. Natalie says:

    5 stars
    I’ve made this a bunch, a lot of my friends have really liked it. Sometimes I’ll put a few drops of tobasco sauce in my bowl with it. I also use coconut oil instead of olive oil as it’s a little sweeter and gives it a refreshing taste.

  4. Angelique says:

    This gave me the good idea to make a cream soup using boiled/pureed rutabagas. I might try cream of broccoli soup, adding nutritional yeast to give it a cheesy flavor.

    The spiralizer suggestion is a solid one, I’ve been spiralizing yellow squash, then topping with cheese-free pesto which is delicious and would be a great side to a soup. The one thing is, you can’t spiralize in advance because once cut, the strips rapidly lose their crisp fresh taste.

  5. Sproutgirl says:

    5 stars
    This is so simple yet so delicious. I added half a sprig of fresh rosemary and added extra cloves of garlic. And what’s awesome about this recipe is that I can even do cauliflower or broccoli or rutabaga in place of the zucchini or add in some extra veggies that are candida friendly. Thank you!

  6. Bonnie says:

    5 stars
    Oh you just don’t know! I’ve been chasing all the wrong soups for what seems to have been decades now. And now suddenly I have delicious soup for cold winter days without feeding misplaced pathogens! Very tasty, I’ve even allocated myself a soup bowl now 😊. Thank you Lisa, you jave no idea what you’ve done for me through sharing in your website since I haven’t been able to afford getting on your programme. May God bless your work.

  7. Julie says:

    5 stars
    Yummy and fast and a great base for other flavors, if wanted. I once forgot to add the olive oil and it was still full bodied. I add lots of cracked black pepper and a lot of herbs and finish with a little squeeze of lemon.

  8. Bel says:

    5 stars
    I added a bit of red pepper flakes and a can of coconut milk. Added some chicken breast and it made a great lunch to take to work.

  9. Kat vee says:

    5 stars
    Omg I could eat this everyday. The steam method makes it silky. I added half rosemary, basil, fennel fronds the I had laying around. So healthy and delicious. 5 star!!

  10. Beth says:

    5 stars
    Didn’t have high hopes for this simple soup but it’s actually pretty tasty! I used the water from the steamer basket. Next time I’ll make a double batch!

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