Creamy Keto Butternut Squash Soup Recipe

La Dieta di 2 Settimane

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 12 months, you’ll be able to 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 cook dinner with, and most of all, wholesome! You could make a bunch of various recipes with it akin 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 one can make it by your self within the consolation of your individual residence!

How to Make Keto Butternut Squash Soup?

The solely factor you may want to purchase is the butternut squash itself in the event you don’t have already got it in your fridge. As per the remainder of the substances, I’m certain 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 delicate spots on the pores and skin or darkish spots usually. Their pores and skin is the primary strategy to see in the event you’re shopping for recent butternut squash.
  • Chicken broth – additionally wealthy in nutritional vitamins and minerals, it nearly incorporates no carbs. You can get the natural store-bought form or make your individual. If you’d wish to preserve this keto butternut squash soup vegetarian merely substitute rooster broth for vegetable broth.
  • Heavy cream – that is an non-obligatory ingredient, however in the event you’re not lactose illiberal we’d advocate you add a splash or two to make a thicker soup. Can you permit it out or substitute it? Absolutely! You can at all times add full fats coconut milk or coconut cream as a substitute.
  • 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 a bit bit.
  • Spices & seasonings – right here is the place it will get superior. I’ve at all times mentioned it that each one sorts of herbs and spices are closely underrated in the case of the keto weight loss program 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 can even add cayenne pepper or scorching sauce in the event you like your roasted butternut squash soup further spicy.

Step by Step Guide

Trust us, this shall be fingers down top-of-the-line 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 normal form.

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 it’s worthwhile to first reduce squashes in half and microwave them for about 6-Eight minutes after which allow them to settle down for about 10 minutes.

Next, it’s worthwhile to take away tops and bottoms and reduce 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 protecting as a lot flesh as you’ll be able to intact.

Then, reduce 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 the whole lot so it’s coated properly 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, carry rooster inventory and spices to a simmer. Add cubed butternut squash and proceed simmering on low warmth for 40 minutes or till the squash is finished cooking and turns delicate.

5. Blend

Now it’s time to mix! Make certain squash is delicate at this level. You can use a handheld blender or a meals processor to do that. This can 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 needed?

It’s a sure from us. The purpose why is as a result of roasting it’ll give your keto butternut squash soup an exceptionally wealthy taste. If you determine to skip this half, the soup might come out extra bland in taste and gained’t have the normal 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 realize that one serving of butternut squash has extra potassium than a banana? It incorporates plenty of fiber as properly which helps wholesome digestion and helps these with gastrointestinal issues.

If that wasn’t sufficient to persuade you, butternut squash can be stuffed 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 assist bone well being.

Can I freeze butternut squash soup?

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

You can depart keto butternut squash soup in your freezer for as much as three months. Then, all it’s worthwhile to do is take it out, thaw it and it’s able to go! You can even 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 stuffed with fats and protein with lower than 3g web 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 the whole lot 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 do-it-yourself staple at our household gatherings. Nothing is processed right here and takes solely 30 minutes to make.
  • Keto Pumpkin Soup – I suppose you’ll be able to name it a sister soup to our butternut squash soup recipe. It’s a favourite throughout the holidays and solely takes about 15 minutes to make. If you need to make it dairy free, go forward and use coconut milk as a substitute of heavy whipping cream.
  • Keto Egg Drop Soup – a kitchen staple for certain! All it takes is about 10 minutes to make this low carb weight loss program soup. You can preserve it gluten free with no soy sauce and as a substitute add coconut aminos. The better part? One serving is just one.5g of web carbs per serving!

Share Your Thoughts!

Let us know within the feedback in the event you’ve loved making this recipe or when you have any questions on it. Share it along 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 in the event 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 one 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 reduce 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 evenly greased baking sheet. Toss within the cloves of garlic (peeled) and season with salt, pepper, and olive oil. Mix the whole lot collectively and bake for 40 minutes.

  • While the squash roasts, carry the spices and rooster 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 rooster broth and spices.

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


You can even add cayenne pepper or scorching sauce in the event you like your roasted butternut squash soup further spicy.

Nutrition Facts

Keto Butternut Squash Soup Recipe

Amount Per Serving

Calories 217
Calories from Fat 36

% Daily Value*

Fat 4g6%

Saturated Fat 1g5%

Polyunsaturated Fat 1g

Monounsaturated Fat 3g

Sodium 1312mg55%

Potassium 1522mg43%

Carbohydrates 46g15%

Fiber 8g32%

Sugar 8g9%

Protein 5g10%

Vitamin A 39881IU798%

Vitamin C 96mg116%

Calcium 203mg20%

Iron 3mg17%

* Percent Daily Values are based mostly on a 2000 calorie weight loss program.

Source hyperlink keto weight loss program

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