Creamy keto butternut squash soup recipe - Here To Cook (2024)

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This creamy keto butternut squash soup is a warming, sweet (and a little bit spicy!), gluten-free recipe that you need to enjoy the fall season to the fullest.

Creamy keto butternut squash soup recipe - Here To Cook (1)
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  • Ingredients and substitutions
  • Step by step directions
  • Is butternut squash low carb
  • Serving ideas
  • Carbs in keto butternut squash soup
  • FAQ
  • More keto recipes
  • Recipe

Ingredients and substitutions

Butternut squash - We're going to use fresh butternut squash for this sweet and spicy keto squash soup.

Carrots - I swapped some butternut squash with carrots to bring in more complex flavors and a little bit of sweetness while reducing the amount of carbs in this recipe (yes, carrots have fewer carbs than butternut squash!)

Onions and garlic - There are no questions about garlic, but what about onions? Well, if you really want to make this fall soup recipe as low in carbs as it's possible, you should go for either yellow or white onions.

Vegetable broth - I use vegetable stock cubes - 1.5 cubes dissolved in 3 cups of boiling hot water to be specific. You can use 3 cups of any vegetable stock you like.

Heavy cream - I use 40% fat heavy cream, but 36% fat will do too! I would not recommend using half and half in this squash soup recipe as your half and half can curdle during the simmering process. For dairy-free people out there, you can definitely use full-fat coconut milk, but the flavor will become more coconutty. If you're fine with that, go ahead and make this recipe dairy-free and vegan!

Spices - You'll need sea salt, freshly ground black pepper, ground chipotle pepper, ground cinnamon, and nutmeg to create a very special flavor that represents the fall season and this low-carb butternut squash soup.

Unsalted butter – We’ll use butter for frying onions and garlic and roasting our delicious low carb butternut squash in the oven. You can also use mild olive oil or coconut oil to make it vegan and paleo.

Step by step directions

After you’ve peeled and cut your butternut squash and carrots, place them into a large mixing bowl and add freshly ground black pepper, cinnamon, nutmeg, and ground chipotle pepper to taste. Then, add 2 tablespoons of melted butter (we're going to use the other 2 tablespoons to sauté the garlic and onions) and toss well so all the vegetables are completely coated in the seasoning and butter.

Next, place the veggies on a baking sheet lined with parchment paper and bake for 15-20 minutes or until golden brown and fork-tender.

Creamy keto butternut squash soup recipe - Here To Cook (2)

Meanwhile, heat the rest of the butter in a medium-sized stockpot over a medium heat. Add the onions and garlic and cook until slightly golden. When done, add the vegetable broth and stir well. Add the roasted butternut squash and carrots, bring to the simmer, and let it cook for 10 minutes. Then stir in the heavy cream (or coconut milk to make this dish vegan and paleo), bring to a simmer, cook for 5 minutes, and remove from the heat.

Taste the soup and add extra salt if needed. Take an immersion blender and puree the soup until creamy and smooth. You can also use a food processer or a standing blender and work in batches. Pour our butternut squash cream soup into soup bowls and garnish with feta cheese crumbs, freshly grounded black pepper, pumpkin seeds. Now serve.

Is butternut squash low carb

Is butternut squash keto-friendly? Yes, it is! Butternut squash has around 9g net carbs per 100g and can be enjoyed in moderation on a keto diet. Also, in this keto soup, I swapped some squash with carrots that are lower in net carbs. So, I really tried to make it as keto compatible it's possible. However, if you feel like it's too risky for you and you want to be more conscious about your carb intake, try this HEALTHY KETO ZUPPA TOSCANA SOUP. It's warming and super satisfying!

Serving ideas

That's a good question! Don't let this easy creamy squash soup deceive you; it's very satisfying and full of healthy fats. However, eating soup without anything else is boring. So, I recommend you try some LOW CARB CHIA CRACKERS, KETO SEED CRACKERS, KETO DINNER ROLLS, or (my personal favorite) toasted MICROWAVE KETO BREAD with extra butter on top. Any of these are fantastic on the side of this amazing roasted butternut squash soup recipe.

Carbs in keto butternut squash soup

With this recipe, you'll have enough soup for 6 people. Each serving will have around 10g net carbs.

FAQ

How long butternut squash soup will last in the fridge?

You can store it in the fridge for up to 3 days.

Can you freeze keto butternut squash soup?

Yes, you can! Let the soup cool down completely. Then, place it in an air-tight container or the freezer bags and freeze for up to 3 months.

More keto recipes

KETO CAULIFLOWER SOUP

HEALTHY KETO ZUPPA TOSCANA SOUP

NO BEAN KETO CHILI RECIPE

CREAMY KETO TOMATO SOUP

Recipe

Creamy keto butternut squash soup recipe

This creamy keto butternut squash soup is a warming, sweet (and a little bit spicy!), gluten-free recipe that you need to enjoy the fall season to the fullest.

5 from 3 votes

Print Pin Rate

Course: Lunch

Cuisine: American

Keyword: Butternut squash soup, Gluten-free soup, Healthy soup recipe, keto soup

Prep Time: 10 minutes minutes

Cook Time: 40 minutes minutes

Servings: 6 servings

Calories: 264kcal

Equipment

  • Stockpot

  • Baking sheet

  • Immersion blender, food processor or standing blender

Ingredients

  • 1.5 lb 700g medium butternut squash peeled and cubed
  • 3.5 oz 100g or two small carrots, peeled and cut
  • Sea salt
  • Freshly ground black pepper
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon ground cinnamon
  • 1 teaspoon chipotle pepper powder
  • 4 tablespoon 60g unsalted butter divided
  • 4 cloves garlic minced
  • 1 50g small yellow onion finely chopped
  • 3 cups 700ml vegetable stock
  • 1 cup 240g heavy cream room temperature
  • Feta cheese or white cheese for garnishing
  • Pumpkin seeds for garnishing

Instructions

  • Preheat the oven to 200C (390F).

  • Melt 2 tablespoon of butter in a microwave and set aside.

  • In a mixing bowl, combine the cubed butternut squash, carrots, sea salt, freshly ground black pepper, cinnamon, nutmeg, and ground chipotle pepper to taste. Add the melted butter and toss well so all vegetables are completely coated in seasoning and butter. Place everything on a baking tray lined with parchment paper and bake for 15-20 minutes or until golden brown and fork-tender.

  • Meanwhile, heat the rest of the butter in a medium-sized stockpot over a medium heat. Add the onions and garlic and cook until slightly golden. When done, add the vegetable broth and stir well. Add the roasted squash and carrots, bring to a simmer, and let it cook for 10 minutes. Then stir in the heavy cream, bring to a simmer, cook for 5 minutes, and remove from the heat.

  • Taste and add extra salt if needed. Using an immersion blender, puree the soup until creamy and smooth.

  • Pour into soup bowls and garnish with feta cheese crumbs, freshly grounded black pepper, roasted pumpkin seeds. Ready to serve!

Notes

NET CARB: 10g

Nutrition Facts

Creamy keto butternut squash soup recipe

Amount Per Serving (1 serving)

Calories 264Calories from Fat 198

% Daily Value*

Fat 22g34%

Potassium 415mg12%

Carbohydrates 14g5%

Fiber 4g17%

Sugar 4g4%

Protein 3g6%

Vitamin A 14124IU282%

Vitamin C 19mg23%

Calcium 87mg9%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

This website, https://heretocook.com, offers nutritional information for recipes contained on this site. This information is provided as a courtesy and should not be construed as a guarantee. This information is a product of online calculators such as Cronometer.com and MyFitnesPal.com

Tried this recipe?Mention @heretocook or tag #heretocook!

Creamy keto butternut squash soup recipe - Here To Cook (2024)

FAQs

How much butternut squash can I have on keto? ›

Butternut squash is another nutrient-packed veggie that simply offers too many carbs for a keto diet. One cup of cubed squash has more than 15.3 g of net carbs, according to the USDA. Spaghetti squash can fit into your diet as long as you use small amounts.

What soup has the least amount of carbs? ›

Low-carb soup recipes
  • Courgette, leek & goat's cheese soup. ...
  • Pumpkin & bacon soup. ...
  • Celeriac, hazelnut & truffle soup. ...
  • Slow cooker chicken soup. ...
  • Chilled green soup with feta. ...
  • Carrot soup with chilli coriander pesto. ...
  • Curried parsnip soup shots. ...
  • Cauliflower cheese soup with crispy sage & hazelnuts. A star rating of 4.2 out of 5.

How many carbs does butternut squash soup have? ›

BUTTERNUT SQUASH SOUP
NameAmountUnit
Energy46kcal
Protein0.61g
Total lipid (fat)0g
Carbohydrate, by difference10.4g
11 more rows

Which squash has the least carbs? ›

Here's a handy reference of popular squash varieties if you want to know how many net carbs are in one cup of squash:
  • Acorn squash: 13 g.
  • Spaghetti squash: 5.5 g.
  • Yellow summer squash: 2 g (!)
  • Zucchini squash: 3 g.
  • Hubbard squash: 15 g.
  • Calabaza squash: 1 g (!!)
  • Delicata squash: 1 g (!!!)
  • Kabocha squash: 9 g.

Does butternut squash spike blood sugar? ›

Butternut squash contains a type of fiber that's not digestible. If you have diabetes, it can help keep your blood sugar from rising after eating. Butternut squash also has a low glycemic index, which means that its carbs are digested more slowly. This also helps keep blood sugar from rising.

Is butternut squash a good or bad carb? ›

Butternut squash is a low-calorie food and is packed with nutrients. While it's higher in carbs than some other veggies, its low glycemic index (a ranking of how carbs affect blood sugar) still makes it a healthy choice for most people.

How many carbs a day on keto? ›

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Can I eat peanut butter on keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

What is a keto substitute for potatoes in soup? ›

8 Best Low-Carb Potato Substitutes
  • Zucchini – 1.7g of net carbs per 100 grams.
  • Radishes – 1.8g of net carbs per 100 grams.
  • Daikon – 1.8g of net carbs per 100 grams.
  • Cauliflower – 3g of net carbs per 100 grams.
  • Turnips – 3g of net carbs per 100 grams.
  • Celery Root – 4.7g of net carbs per 100 grams.
Jul 25, 2023

How many carbs are in 1 cup of butternut squash cooked? ›

One cup (205 grams) of cooked butternut squash provides ( 1 ): Calories: 82. Carbs: 22 grams.

How many net carbs in 1 cup cooked butternut squash? ›

How many carbs does butternut squash have? One cup of cooked butternut squash cubes contains 21.5 grams of total carbs. [*] Due to its fiber content, it contains 15 grams of net carbs.

Is butternut squash less carbs than potatoes? ›

Butternut squash is often thought to be a starchy vegetable but you can see that it's not quite as high in starch as a potato. This makes butternut squash a great option for those on a lower carb diet who still want to get the flavor of a starchier root vegetable.

Which has more carbs sweet potato or butternut squash? ›

Sweet potatoes are about double calories, carbs, and sugar per serving than butternut squash. That being said, they do have more fiber and protein than butternut squash. Both are excellent choices, especially during the fall months when they are in season.

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