I'll admit it... I'm one of those people who believes avocado belongs on just about everything. Burgers, salads, toast, even smoothies. But the first time I tried avocado in a soup? Game-changer. This Chilled Avocado Soup Meal Prep has become one of my go-to recipes during summer when the last thing I want is to stand over a hot stove. It's cool, creamy, refreshing, and surprisingly filling thanks to the healthy fats and fiber in avocado.
If you're keto, dairy-free, or just love avocado as much as I do, this recipe is for you. It's made with dairy-free yogurt (we love Kite Hill, but any unsweetened variety works), fresh cucumber, and a squeeze of lemon or lime juice. Everything comes together in less than 10 minutes in the blender, and you've got four perfectly portioned lunches ready to grab from the fridge.
Why You'll Love This Recipe
- Quick + no-cook: Ready in about 10 minutes with just a blender.
- Nutrient-packed: Avocados bring healthy fats, fiber, and potassium, while cucumber adds antioxidants and hydration.
- Meal-prep friendly: Stays fresh for 4-5 days in the fridge without browning.
- Versatile: Works for keto, vegan, or anyone looking for light summer meal prep ideas.
If you're new to meal prepping, grab some tips in our Meal Plan Guide and check out our Best Meal Prep Containers so you're set up for success.
Ingredients
- 2 ripe avocados, smashed
- ½ cup full-fat dairy-free yogurt
- 4 tablespoon lemon juice
- ¼ cup cilantro
- 1 cucumber, seeded + roughly chopped
- Himalayan sea salt, to taste
- Black pepper, to taste
- Filtered water, as needed, for thinning
- For serving: red onion + cilantro
Instructions
- Add avocado, yogurt, lemon juice, cilantro, cucumber, salt, and pepper to a blender.
- Blend until smooth. Add water, a little at a time, until desired consistency is reached.
- Taste and adjust seasoning as needed.
- Portion into 4 one-compartment meal prep containers. Garnish with chopped red onion and cilantro.
How to Store
- Fridge: Keeps fresh for 4-5 days in airtight containers.
- Freezer: Not recommended-avocado doesn't freeze well in soup form.
How to Serve
This chilled avocado soup is satisfying on its own, but I like pairing it with:
- A slice of Gluten-Free Sweet Potato Pizza
- A handful of Nutty Peanut Butter Trail Mix Bars for a balanced snack
- A side salad topped with grilled shrimp or chicken for extra protein
Nutrition (per serving, 4 servings)
- Calories: 281
- Protein: 5g
- Carbs: 14g
- Fat: 24.5g
- Fiber: 10.8g
FAQs
Does avocado soup really stay green for meal prep?
Yes! The citrus (lemon juice) keeps it from browning, and the yogurt helps stabilize the texture.
Can I make this thicker or thinner?
Definitely. Just adjust the amount of water for a thinner consistency, or skip it altogether for a thick dip-style soup.
What's the best yogurt to use?
Any unsweetened dairy-free yogurt works. I recommend almond or coconut-based for creaminess.
Final Thoughts
This Chilled Avocado Soup Meal Prep is one of those recipes that proves meal prep doesn't have to mean reheating leftovers. It's cold, creamy, and full of good-for-you ingredients that keep you full and fueled without weighing you down.
If you're ready for even more simple weekly meal prep ideas, check out the Workweek Lunch Weekly Meal Plans. You'll get new recipes every week, complete with grocery lists, so you can save time and eat better without stress.
Ingredients
- 2 large avocados smashed
- ½ cup full fat dairy free yogurt we used Kite Hill Unsweetened
- ¼ cup lime juice fresh squeezed
- ¼ cup cilantro fresh
- 1 Cucumber seeded and roughly chopped
- salt & pepper as desired
- Water as needed for thinning
For serving, optional
- red onion
- cilantro
Instructions
- Add all ingredients to a high-speed blender and blend until thick and creamy, scraping down the sides to recombine as needed. Add filtered water as needed to reach desired consistency.
- To store, divide between meal prep containers and garnish with cilantro and red onion. Serve cold. Keeps for 4-5 days in the fridge.
Notes
Nutrition
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