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prep time
10 min
cook time
1 h 15 min
ready time
1 h 25 min
Low Carb Butternut Squash Soup
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
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Butternut Squash
1-½ cup, mashed
Olive Oil
2 tablespoon
Olive Oil
2 tablespoon
Garlic
2 clove
Vegetable Broth, Bouillon Or Consomme
4 cup
Heavy Cream
⅓ cup
Salt
0.5 teaspoon
Black Pepper, Ground
¼ teaspoon
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 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 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 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 6
Pour in the vegetable broth. Place on the lid, turn up the heat, and bring the liquid to a strong simmer.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 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 9
Serve and enjoy! You should have about 6 cups total of soup.
Comments
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 2 years ago
Delicious
CarolM 2 years ago
Awesome recipe. This is a keeper. I added one tsp Psyllium Husk to thicken. So is one cup a serving?
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 3 years ago
Do I add the basil in to the soup or just garnish?
AwesomeAvocado265389 3 years ago
Can it be made with store-bought frozen butternut squash? Looks delish!!
Christine 3 years ago
Excellent way to use up the rest of the Thanksgiving Day Squash!
Ger 9 months ago
I think you could just roast it before hand.
Mary 3 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 2 years ago
How about Rosemary or ginger?
recipewriter 3 years ago
No change - sage would be great!
Fat2fab83 4 years ago
Absolutely delish! Just one thing can it be frozen?
recipewriter 4 years ago
Yes!
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 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 5 years ago
Loved this recipe. Definitely a repeat.
1mjaj 5 years ago
This was tasty and easy to make. It will be a great lunch item.
elianegkauck 5 years ago
So easy, hearty and delicious! Paired it with keto English muffins
Vicky 5 years ago
How many servings does this recipe make?
recipewriter 5 years ago
A full recipe makes 6 servings at 8 fl. oz./serving.
Christine D 5 years ago
Turned out so good! And very easy to make!
asilva1546a21c 5 years ago
This soup is delicious. My new favorite.