Gluten Free Cold Cucumber Soup

Gluten Free Cold Cucumber Soup Recipe

I have a confession to make – I have been just plain lazy lately. Honestly, there have been no miles logged on the treadmill, projects I started lay there half done and my oven has seen very little use.

I blame the heat. It is seriously hot out there! And it is not, as my friends who live in the desert can say, a dry heat. Oh no, it is a sticky, yucky, energy-zapping, wet, humid heat. We are talking 96 degrees and 96 percent humidity. I swear little slits have starting opening up on my neck and gills are forming.

No matter how hot it is outside, apparently we still need to eat. This is a lovely, Greek inspired, gluten-free recipe for a cold soup that is perfect for summer. You don’t have to turn on the stove, it requires you expend very little energy and it will help keep you in bathing suit shape with no fat and only about 100 calories in a bowl if you use fat free Greek Yogurt. If making it dairy free and using either soy or coconut yogurt the fat and calories will be higher.

I love this gluten free Cold Cucumber Soup for lunch, with a hearty salad for dinner or as a starter for barbeque.

Do you have any go-to, beat the heat, gluten-free recipes?

Gluten Free Recipes   Cold Cucumber Soup


5 from 1 vote
Gluten Free Cold Cucumber Soup
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Gluten Free Cold Cucumber Soup Recipe

Prep Time5 mins
Chill time3 hrs
Total Time3 hrs 5 mins
Course: Soup
Cuisine: American
Servings: 4 Servings
Calories: 63kcal
Author: Gluten Free & More


  • 3 English or European Cucumbers - (also called seedless cucumbers), peeled and chopped
  • 2 cloves garlic - minced
  • 2 green onions - chopped
  • ¼ cup fresh mint leaves
  • Juice of 1 lemon
  • ½ cup water
  • ½ cup fat-free Greek yogurt - (for vegan or dairy free use dairy free yogurt)
  • 1 teaspoon kosher or fine sea salt
  • ½ teaspoon black pepper


  • Place the cucumbers, garlic, green onions and mint leaves in a blender or food processor and process until smooth. Add the lemon juice, water, yogurt, salt and pepper and process to combine.
  • Chill in the refrigerator for about 3 hours or until cold. To serve right away, pour the soup into a large mixing bowl and set that bowl into a larger bowl filled with ice and water. Stir occasionally until chilled, about 10 minutes.


Nutrition Facts
Gluten Free Cold Cucumber Soup Recipe
Amount Per Serving
Calories 63 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g5%
Cholesterol 1mg0%
Sodium 15mg1%
Potassium 389mg11%
Carbohydrates 13g4%
Fiber 2g8%
Sugar 7g8%
Protein 4g8%
Vitamin A 416IU8%
Vitamin C 9mg11%
Calcium 50mg5%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

The views and opinions expressed on this blog are purely the blog owner’s. This blog accepts free manufacturers’ samples and forms of cash advertising, sponsorship, paid insertions or other forms of compensation. Affiliate links may be included in this post.

Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
Have you tried this recipe? Give it a star rating and let us know your thoughts in the Ratings & Reviews section below.
Tags: Cucumbers Dairy Free Easy Summer Yogurt
  1. Okay. As one of your friends who lives in that dry heat, we are even having quite a bit of humidity lately, and it just plain sucks! THis would be a perfect dish for right now. I, too, have just been so dang lazy! I need a swift kick in the butt and a bit of motivation right now! Love this recipe, btw! xo

    1. August 17, 2011

      OK that is really bad to be in triple digits with humidity! I feel your pain. If you find your motivation can you look for mine too and then send it my way? :)

  2. August 16, 2011

    Yum! This is a perfect summer soup Carol. I’m passing it on to my Mom. She loves cold soups.

    1. August 17, 2011

      My mom always gave us cold soup in the summer for lunch, I guess that is where I got the idea. Thanks Maggie!

  3. August 17, 2011

    love the mint and Greek yogurt here!

    1. August 17, 2011

      Thanks Cara!

  4. Donna
    August 17, 2011

    This looks amazing. Beautiful photos and the soup looks so refreshing.

    1. August 17, 2011

      Thank you Donna!

  5. August 17, 2011

    Beautiful soup and I’m sure it’s just wonderful, Carol! I think all of us are in the same boat. Tired of being zapped by the heat and humidity. I’ll be so happy when the air conditioning is permanently off for the season. I just hate to hear it running and feel like I’m stuck inside most of the time. Whine, whine, but true.


    1. August 17, 2011

      Thanks Shirley! Can you imagine what life was like before air conditioning? Oy!

  6. August 17, 2011

    This recipe sounds fantastic; I bookmarked it on my computer so that once I get mint at my local farmers market I can try this out-so simple, and I love that! Congrats on the new cookbook too, how exciting that you’ve been so creative and productive with your recipes. I truly enjoy all of your posts and your blog, even though I’m not gluten free, and I especially love your sunbutter egg crepes…I have a deep love for them as a matter of fact!!! Feel free to check out my blog sometime, too! xoxo

    1. August 17, 2011

      Thanks Olivia. I grow the mint in my garden, it seems to be one of the only things I can grow except weeds :)

  7. August 18, 2011

    I had mint on hand for tabbouli, so decided to get the extra cucumbers for this. Just stuck it in the fridge. Even with considerable variation (more garlic, more mint, no seedless cukes, and full-fat yogurt) this is a winning recipe! Will be eating more than my sample at lunch today!!

    Tip: An immersion blender works just fine and allows you to complete the whole project in your actual serving dish. :)

    1. August 18, 2011

      Great tip, thanks Tammi!

  8. August 18, 2011

    Beautiful soup!! I’ll have to make this just for myself, as my husband refuses to eat any kind of cold soup. Sorry to her it’s so hot where you are! I can’t complain-we have been having a really mild summer. Try to stay cool!

    1. August 18, 2011

      Thank you! Enjoy the soup and I am wondering what a mild summer feels like :)

  9. August 19, 2011

    What a refreshing sounding soup! Unlike you tough I’ll have to wait a while to try it. I hate humidity, we get up to early 40*c, but have a very dry heat, and you hardly perspire at all in it. But 20*c with humidity and you seem to swim!

  10. Pingback: Weekly Gluten-Free Roundup – August 21, 2011 « Celiac Kitchen Witch

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