Low Carb Butternut Squash Soup

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  • prep time

    prep time

    10 min

  • cook time

    cook time

    1 h 15 min

  • ready time

    ready time

    1 h 25 min

Low Carb Butternut Squash Soup

21 ratings

Cold weather is synonymous with butternut squash soup! This recipe is for those days you’ve kept your carb count particularly low, since butternut squash can take you out of ketosis if you over-indulge. Thankfully, plenty of olive oil and heavy cream adds good fat, and the spices used are warm and enticing under your nose!

Jessica L.

  • Net Carbs

    6.6 g

  • Fiber

    2 g

  • Total Carbs

    8.7 g

  • Protein

    1.4 g

  • Fats

    14 g

159 cals

Low Carb Butternut Squash Soup

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play


  • Butternut Squash

    Butternut Squash

    1-½ cup, mashed

  • Olive Oil

    Olive Oil

    2 tablespoon

  • Olive Oil

    Olive Oil

    2 tablespoon

  • Garlic


    2 clove

  • Vegetable Broth, Bouillon Or Consomme

    Vegetable Broth, Bouillon Or Consomme

    4 cup

  • Heavy Cream

    Heavy Cream

    ⅓ cup

  • Salt


    0.5 teaspoon

  • Black Pepper, Ground

    Black Pepper, Ground

    ¼ teaspoon

  • Onion Powder

    Onion Powder

    ½ teaspoon

  • Nutmeg


    ¼ teaspoon

  • Basil


    ¼ ounce

Recipe Steps

steps 9

1 h 25 min

  • Step 1

    Preheat an oven to 400 degrees. Prepare a small butternut squash (approx. 2 lbs) by removing the end with the stem and slicing the squash in half lengthwise. Remove the inner seeds with a spoon.
    Step 1
  • Step 2

    Place the first amount of olive oil in the center of a sheet tray, spreading it to take up about the same amount of space as the squash will. Place the squash down on the olive oil with the skin facing up.
    Step 2
  • Step 3

    Bake the squash for 45-60 minutes. The exterior may caramelize a little, which is okay. Bake until the squash is completely cooked through and soft. Then, allow it to cool until you can handle it.
    Step 3
  • Step 4

    Use a fork or spoon to remove the squash from its skin. Gently mash the squash in a bowl - just enough for easier handling later. You should get about 1 ½ c. of mashed squash. Then, set the squash aside for later.
  • Step 5

    Heat the second amount of olive oil in a large soup pot on low heat. Mince and toss in the garlic cloves. Let them roast for 60-90 seconds - just long enough to get browned and fragrant.
    Step 5
  • Step 6

    Pour in the vegetable broth. Place on the lid, turn up the heat, and bring the liquid to a strong simmer.
    Step 6
  • Step 7

    Gently add the squash to the hot broth. Use an immersion blender to emulsify the broth and squash. Then, blend in the heavy cream.
    Step 7
  • Step 8

    Add all the remaining ingredients to the soup. Return the lid, and let the soup simmer for up to 10 minutes. The flavors will marry and the liquid will thicken slightly.
    Step 8
  • Step 9

    Serve and enjoy! You should have about 6 cups total of soup.
    Step 9

Comments 22

  • Keto_Jess

    Keto_Jess a year ago

    This soup is ok. It’s not very thick or flavoursome. I like my soups a bit chunkier. This has the consistency of water. The serving size is pitiful. And quite high in carbs so I can’t really double it to suit my daily intake

    • SuperArugula651756

      SuperArugula651756 3 years ago


      • CarolM

        CarolM 3 years ago

        Awesome recipe. This is a keeper. I added one tsp Psyllium Husk to thicken. So is one cup a serving?

        • Susie

          Susie 3 years ago

          Delicious, gourmet and comforting! It was raining ☔️ yellow squash from my garden and because of the frost it all had to be picked; thank goodness for this recipe! I spent the day making soup!!! I added a small chili pepper 🌶 , a radish and a small amount of red carrot 🥕 all from my garden!!! Wonderful to put up soup!!

          • UnbelievableMacadamia203423

            UnbelievableMacadamia203423 3 years ago

            Do I add the basil in to the soup or just garnish?

            • AwesomeAvocado265389

              AwesomeAvocado265389 3 years ago

              Can it be made with store-bought frozen butternut squash? Looks delish!!

              • Christine

                Christine 4 years ago

                Excellent way to use up the rest of the Thanksgiving Day Squash!

                • Ger

                  Ger a year ago

                  I think you could just roast it before hand.

              • Mary

                Mary 4 years ago

                If you added sage when adding the garlic would it make a difference to the carb count. As I have seen adding sage is very flavoursome.

                • VegetarianLipstick

                  VegetarianLipstick 3 years ago

                  How about Rosemary or ginger?

                • recipewriter

                  recipewriter 4 years ago

                  No change - sage would be great!

              • Fat2fab83

                Fat2fab83 4 years ago

                Absolutely delish! Just one thing can it be frozen?

                • recipewriter

                  recipewriter 4 years ago


              • petesapadin@gmail.com

                petesapadin@gmail.com 4 years ago

                Curious.. How is this low carbs. A cup of butternut squash has 19g of carbs, how can a cup of butternut squash have less carbs?

                • recipewriter

                  recipewriter 4 years ago

                  The cup of soup has more than just squash in it. 1 1/2 cups squash is used to make 6 servings.

              • Coeur42

                Coeur42 5 years ago

                Loved this recipe. Definitely a repeat.

                • 1mjaj

                  1mjaj 5 years ago

                  This was tasty and easy to make. It will be a great lunch item.

                  • elianegkauck

                    elianegkauck 5 years ago

                    So easy, hearty and delicious! Paired it with keto English muffins

                    • Vicky

                      Vicky 6 years ago

                      How many servings does this recipe make?

                      • recipewriter

                        recipewriter 6 years ago

                        A full recipe makes 6 servings at 8 fl. oz./serving.

                    • Christine D

                      Christine D 6 years ago

                      Turned out so good! And very easy to make!

                      • asilva1546a21c

                        asilva1546a21c 6 years ago

                        This soup is delicious. My new favorite.