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Let’s Get Cooking! Delicious Keto Butternut Squash Soup

by Sidra Munir
Published: Last Updated on 147 views
The Best Keto Butternut Squash Soup For You

A delicious and filling soup, keto butternut squash soup is ideal for people on a ketogenic or low-carb diet. This soup’s delectable combination of butternut squash, onion, garlic, and coconut milk is created with only a few basic ingredients.

Because of its creamy texture and flavor that lends itself well to pure, butternut squash is an excellent vegetable to use in soups. The butternut squash is roasted in this recipe to bring out its inherent sweetness before being blended with additional ingredients to make a rich and creamy soup.

A creamy texture and a mild coconut taste that complements the butternut squash are both added by the addition of coconut milk to the soup. This soup is ideal for meal prepping for the coming week or a nice nighttime meal.

Along with this, the perfect mix of sweet and savory flavors is found in the creamy soup made with butternut squash and sweet potatoes. This butternut squash and sweet potato soup are in our Daily Light category due to its 207 calories per serving. For anybody managing their calorie consumption, this butternut squash and sweet potato soup is ideal.

Recipe of Keto Butternut Squash Soup

Prep TimeCook TimeTotal TimeServings
20 Minutes45 Minutes1 Hour 5 Minutes12

Ingredients for Keto Butternut Squash Soup

  • 6 cloves garlic, minced
  • 4 cups of chicken broth
  • 3 tablespoons of olive oil
  • 1.5 teaspoons of black pepper
  • 1 medium yellow onion, diced
  • 1 teaspoon of smoked paprika
  • ½ teaspoon of ground nutmeg
  • 1 cup of heavy whipping cream
  • 3 tablespoons of unsalted butter
  • ½ teaspoon of red pepper flakes
  • 1 head cauliflower, cut into pieces
  • 1 tablespoon of kosher salt, divided
  • 2 tablespoons of fresh sage, minced
  • 2 tablespoons of fresh thyme leaves
  • 1 medium butternut squash, halved lengthwise, seeds removed

Instructions for Keto Butternut Squash Soup

  • Set the oven to 400°F. Use parchment paper to prepare two sizable baking sheets
  • Olive oil should drizzle over the butternut squash and cauliflower before being liberally sprinkled with salt and pepper
  • Fork-tender and golden brown, roast for 35 to 45 minutes, stirring halfway through
  • Meanwhile, melt the butter over medium heat in a sizable stockpot or Dutch oven
  • Add the onion and season with a little salt
  • Cook for 5 to 7 minutes, or until the onion is tender and transparent
  • Add fresh herbs, spices, and garlic when it has softened, and simmer for 30 seconds or until the garlic is aromatic
  • When the cauliflower and squash have been roasted, add them
  • Pour in the stock, cover, and cook for 10 to 15 minutes
  • Stir with heavy cream to finish warming after 15 minutes. to taste, adjust the seasonings
  • Pour the soup mixture into a blender or purée it with an immersion blender
  • When everything is smooth, pour it into bowls and top with salt, pepper, herbs, heavy cream, and sour cream
  • For garnishes, sauté a few pieces of sage in some olive oil on the pan for an extra-special flavor
  • For up to five days, keep it in the refrigerator in an airtight container
  • Warm up by gently heating in the microwave or simmering on the stovetop

Benefits of Keto Butternut Squash Soup

Some health advantages of keto butternut squash soup include:

Low in Carbohydrates

Because butternut squash has fewer carbs than potatoes, it makes this soup a fantastic choice for people on a low-carb or ketogenic diet.

High in Fiber

A good source of fiber, such as butternut squash, can support digestive health and help you feel full and content.

Along with this, the calorie content of butternut squash soup may vary depending on the recipe and serving size. A cup of butternut squash soup cooked with veggie broth and no cream or other high-calorie ingredients can have between 100 and 150 calories.

Full of Nutrients

Butternut squash is rich in potassium, which is necessary for maintaining healthy blood pressure, as well as vitamins A and C, which can support a healthy immune system.

Keto Butternut Squash Soup Contains Beneficial Fats

Healthy fats from coconut milk can help lower cholesterol levels and provide you with long-lasting energy.

Calming and Satisfying

A pleasant and comfortable meal is soup, especially in the colder months. This dish is simple to prepare and may alter to your preferences.

Help in Heart Health

This dish calls for coconut milk, which is a wonderful source of heart-healthy fats. These heart-healthy fats can help reduce cholesterol levels and heart disease risk while also improving cholesterol levels.

Keto Butternut Squash Soup May Help You Lose Weight

Due to its high fiber content and low carb content, this soup can help you feel full and satisfied. This may facilitate weight loss and make it simpler to control calorie consumption.

Helps Maintain a Strong Immune System

Butternut squash contains vitamins A and C that can maintain a strong immune system and aid in the prevention of infections and diseases.

All things considered, Keto Butternut Squash Soup is a wholesome and delicious way to help your overall well-being and health.

Tips & Techniques for Cooking Butternut Squash Soup on a Keto Diet

Cooking butternut squash soup on the keto diet can be a tasty and nutritious addition to your diet. Here are some pointers for creating the ideal butternut squash soup for keto:

Choose the Appropriate Ingredients

Use fresh butternut squash, low-carb veggies like celery, onions, and carrots, as well as premium keto-friendly broth.

Grill the Squash

The butternut squash’s natural sweetness can be enhanced by roasting, which will also improve the soup’s flavor.

Add Some Good Fats

Adding healthy fats to your soup can help you achieve your daily fat requirements because the keto diet is heavy in fat. If you want to give your soup more richness and creaminess, think about using coconut milk, heavy cream, or olive oil.

Spice it up

Your soup’s flavor can improve by adding spices like cumin, cinnamon, nutmeg, or paprika, which can add flavor and complexity.

Use a Blender

Use a blender or immersion blender to combine the ingredients until the soup is smooth and creamy.

Explain the Consistency

You can add more broth or water to your soup to thin it down if it’s too thick. You can boil it for a little while longer to thicken it if it’s too thin.

Add Garnishes to Dishes

To make your soup more aesthetically pleasing and tasty, add some garnishes. Think about enhancing your soup with toasted almonds, minced herbs, or a dollop of sour cream.

The Best Keto Butternut Squash Soup For You


Butternut squash soup that is keto-friendly is both tasty and nutritious. Fresh butternut squash, low-carb vegetables, premium broth, and healthy fats may all be combined to create a delightful and filling soup that satisfies your daily fat intake needs.

You can improve the flavor by roasting the squash and adding spices, and you can get a smooth, creamy consistency by blending the dish with a blender or immersion blender.

Making the soup more aesthetically pleasing and tasty also involves adjusting the consistency and adding garnishes. Overall, those seeking a delicious and nutritious keto dinner may consider making keto butternut squash soup.


Does butternut squash fit the keto diet?

Due to its lower carb count than some other varieties of squash, butternut squash can include in a ketogenic diet in moderation. If eaten in moderation and combined with other low-carb items, one cup of cooked butternut squash contains roughly 12 grams of net carbohydrates and can be included in a ketogenic diet.

Is butternut squash soup possible without dairy? 

Yes, you can create butternut squash soup without dairy by substituting coconut milk, almond milk, or cashew cream for dairy-free alternatives. These substitutes can still impart a rich flavor and creamy texture to the soup.

Can butternut squash soup be frozen? 

Yes, butternut squash soup can be frozen. Before putting it in an airtight container or freezer-safe bag, let it cool to room temperature. For up to three months, it can be kept frozen.

How can I lessen the number of carbohydrates in butternut squash soup? 

You can use less squash and additional low-carb veggies, including celery, onions, and garlic, to cut the carbs in butternut squash soup. In addition, vegetable broth can be used in place of chicken or beef broth.

What is the calorie count of butternut squash soup? 

Depending on the recipe and serving size, butternut squash soup can have a range of calories. Butternut squash soup typically has between 100 and 150 calories per cup. You can keep the calorie count somewhat low by using healthy fats like coconut milk or olive oil and eliminating extra sugars or starchy items.

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