Creamy Keto Butternut Squash Soup Recipe

It’s sweater climate, guys! That means it’s time for cozy soups to heat you up on chilly days. This keto butternut squash soup is creamy, scrumptious, and low carb.

Around this time of the yr, you may in all probability discover butternut squash at each single grocery retailer within the nation. It’s a seasonal vegetable welcomed across the fall and all through winter.

how to make butternut squash soup recipe by yourself

We’re probably not shocked because it’s ridiculously versatile, simple to prepare dinner with, and most of all, wholesome! You could make a bunch of various recipes with it equivalent to soups, stews, and even desserts. And yep, it’s low carb and keto. How cool is that?

We’ve determined to make a basic keto butternut squash soup with fragrant spices for an additional kick. Read on how you can make it by your self within the consolation of your individual dwelling!

How to Make Keto Butternut Squash Soup?

The solely factor you may want to purchase is the butternut squash itself when you don’t have already got it in your fridge. As per the remainder of the substances, I’m positive they’re someplace in your pantry. Bring on the cinnamon, nutmeg, and cloves women and gents!


  • Butternut squash – this seasonal vegetable is a superb supply of nutritional vitamins and antioxidants. It additionally incorporates extra potassium than a banana! Look for squash that has no gentle spots on the pores and skin or darkish spots on the whole. Their pores and skin is the primary strategy to see when you’re shopping for contemporary butternut squash.
  • Chicken broth – additionally wealthy in nutritional vitamins and minerals, it nearly incorporates no carbs. You can get the natural store-bought type or make your individual. If you’d prefer to preserve this keto butternut squash soup vegetarian merely substitute hen broth for vegetable broth.
  • Heavy cream – that is an non-compulsory ingredient, however when you’re not lactose illiberal we’d suggest you add a splash or two to make a thicker soup. Can you permit it out or substitute it? Absolutely! You can all the time add full fats coconut milk or coconut cream as an alternative.
  • Olive oil – you solely want this ingredient to assist the butternut squash roast for a bit within the oven. If you don’t have any, you should use coconut oil. Keep in thoughts the style may change somewhat bit.
  • Spices & seasonings – right here is the place it will get superior. I’ve all the time mentioned it that each one sorts of herbs and spices are closely underrated in relation to the keto weight-reduction plan and the meals we eat.

This recipe requires a tiny little bit of floor cloves and nutmeg to provide the soup a wealthy and heat taste; cinnamon, thyme, black pepper and salt. You may add cayenne pepper or scorching sauce when you like your roasted butternut squash soup further spicy.

Step by Step Guide

Trust us, this can be fingers down probably the greatest butternut squash soup recipes you’ve ever had. It’s a straightforward soup recipe which completely combines all of the fall flavors with fewer carbs than the standard type.

1. Preheat the Oven

Preheat the oven to 425 levels and line a baking sheet with parchment paper. Grease it up a bit to keep away from the squash from sticking to it later.

2. Prepare Squashes

If you’ve by no means handled squash – don’t fear. To make this keto pleasant soup you’ll want to first minimize squashes in half and microwave them for about 6-Eight minutes after which allow them to quiet down for about 10 minutes.

Next, you’ll want to take away tops and bottoms and minimize the halves lengthwise. Use a spoon to scoop out all of the seeds and discard. Then merely take a pointy knife and take away the pores and skin whereas maintaining as a lot flesh as you may intact.

Then, minimize the squash into 1 inch cubes and place on a beforehand ready, greased baking sheet. Add peeled garlic cloves, toss in olive oil after which season with salt and pepper.

a squash first cut in half then into cubes

Three. Roast it

Mix all the things so it’s coated effectively and bake for 40 minutes at 425 levels.

Four. Boil it All Together

Once squash is roasted and able to go, take away it from the oven. In a big pot, deliver hen inventory and spices to a simmer. Add cubed butternut squash and proceed simmering on low warmth for 40 minutes or till the squash is completed cooking and turns gentle.

5. Blend

Now it’s time to mix! Make positive squash is gentle at this level. You can use a handheld blender or a meals processor to do that. This can also be the time so as to add heavy cream or a dairy free different to make it creamier.

6. Serve

Almost prepared! Serve this keto butternut squash soup with roasted garlic and thyme or just throw on a garnish of pumpkin seeds. Enjoy!


Is roasting butternut squash vital?

It’s a sure from us. The motive why is as a result of roasting it is going to give your keto butternut squash soup an exceptionally wealthy taste. If you determine to skip this half, the soup could come out extra bland in taste and gained’t have the standard butternut squash soup impact we’re going for.

Is low carb butternut squash soup wholesome?

Absolutely, for sure, sure! Butternut squash has an superior nutrient profile. Did you already know that one serving of butternut squash has extra potassium than a banana? It incorporates a number of fiber as effectively which helps wholesome digestion and helps these with gastrointestinal issues.

If that wasn’t sufficient to persuade you, butternut squash can also be filled with vitamin A, which helps eye well being; vitamin C to strengthen your immune system and different highly effective antioxidants that assist scale back the danger of most cancers and help bone well being.

Can I freeze butternut squash soup?

You positive can! Wait till the soup is cooled down after which switch it to hermetic containers leaving at the very least an inch of house on high. If you’re including heavy cream to your soup, we’d suggest you freeze it earlier than you try this. Dairy doesn’t freeze effectively due to its increased fats content material and should separate.

You can go away keto butternut squash soup in your freezer for as much as three months. Then, all you’ll want to do is take it out, thaw it and it’s able to go! You may preserve it within the fridge for about Three-Four days.

served creamy butternut squash soup on the table

More Keto Soup Recipes

  • Keto Bacon & Cheddar Soup – this soup filled with fats and protein with lower than 3g internet carbs per serving! You’ll love the richness and the creaminess right here. Plus, I don’t find out about y’all however bacon makes all the things style like heaven. Right?!
  • Keto Broccoli Cheese Soup – it’s an ideal consolation soup for the colder months! Rich and creamy with bits of broccoli and sharp cheddar, it’s a selfmade staple at our household gatherings. Nothing is processed right here and takes solely 30 minutes to make.
  • Keto Pumpkin Soup – I assume you may name it a sister soup to our butternut squash soup recipe. It’s a favourite in the course of the holidays and solely takes about 15 minutes to make. If you wish to make it dairy free, go forward and use coconut milk as an alternative of heavy whipping cream.
  • Keto Egg Drop Soup – a kitchen staple for positive! All it takes is about 10 minutes to make this low carb weight-reduction plan soup. You can preserve it gluten free with no soy sauce and as an alternative add coconut aminos. The better part? One serving is just one.5g of internet carbs per serving!

Share Your Thoughts!

Let us know within the feedback when you’ve loved making this recipe or when you have any questions on it. Share it together with your family and friends for an unbeatable, low carb butternut squash soup recipe for the colder months!

And final however not least, undoubtedly tell us when you’ve added your individual spin to it. We’d love to listen to your suggestions!

low-carb butternust squash soup in the bowl closeup
keto butternut squash soup recipe

Keto Butternut Squash Soup Recipe

Learn how you can make a basic keto butternut squash soup with fragrant spices for an additional kick. And make it by your self!


  • Preheat the oven to 425 levels.

  • Microwave every of the squashes for 6-Eight minutes, take away from the microwave and permit to chill for 10 minutes.

  • Cut the squash in half widthwise and place it open finish down on a reducing board. Slice from the highest all the way down to take away the pores and skin throughout.

  • Remove the tops and bottoms after which minimize the halves lengthwise. Use a spoon to scoop out and take away all of the seeds.

  • Cut the squash into 1inch cubes and place on a frivolously greased baking sheet. Toss within the cloves of garlic (peeled) and season with salt, pepper, and olive oil. Mix all the things collectively and bake for 40 minutes.

  • While the squash roasts, deliver the spices and hen broth to a simmer on the range. Simmer for 40 minutes, or till the squash has completed cooking.

  • Once the squash has cooked mix the roasted squash with the simmered hen broth and spices.

  • Serve heat with a splash of heavy cream and pumpkin seeds.


You may add cayenne pepper or scorching sauce when you like your roasted butternut squash soup further spicy.

Nutrition Facts

Keto Butternut Squash Soup Recipe

Amount Per Serving

Calories 95
Calories from Fat 27

% Daily Value*

Fat 3g5%

Saturated Fat 1g5%

Polyunsaturated Fat 1g

Monounsaturated Fat 2g

Sodium 870mg36%

Potassium 628mg18%

Carbohydrates 18g6%

Fiber 3g12%

Sugar 3gThree%

Protein 2gFour%

Vitamin A 14894IU298%

Vitamin C 41mg50%

Calcium 83mgEight%

Iron 1mg6%

* Percent Daily Values are primarily based on a 2000 calorie weight-reduction plan.

Source hyperlink keto weight-reduction plan

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