Low Carb Curried Butternut Squash Soup

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  • prep time

    prep time

    15 min

  • cook time

    cook time

    32 min

  • ready time

    ready time

    47 min

Low Carb Curried Butternut Squash Soup

7 ratings

This Keto butternut squash soup is rich and warming with heavy cream and aromatic curry spices. Our sweet and creamy soup makes a great lunch or light dinner option, perfect for batch cooking to provide multiple meals throughout the week. This Keto soup is delicious served with toasted Keto bread or buttered low carb rolls.

Can I Make This Dairy-Free?

We have used heavy cream and butter in our Keto butternut squash soup. This not only helps creates a smooth velvety texture, but also adds a generous helping of Keto-friendly fats. If you are dairy-free, you may substitute the butter for coconut oil and the heavy cream for coconut cream. Simply follow the recipe as directed, swapping the dairy for the same quantities of the non-dairy coconut alternatives. It will still be just as delicious!

Is Butternut Squash Keto?

Butternut squash is one of the higher carb vegetables allowed on a Keto diet. Enjoyed in moderation, this may be included as part of a healthy and balanced low carb diet. However, if you are looking to reduce the carb count of the dish, you may substitute the squash for zucchini in the same quantities. You may roast or pan fry the zucchini before simmering, but please note that it will not take as long to cook as the butternut squash. Please be sure to adjust your macros to account for any changes you make to the recipe.

  • Net Carbs

    8.5 g

  • Fiber

    2.2 g

  • Total Carbs

    10.8 g

  • Protein

    3.1 g

  • Fats

    17.7 g

205 cals

Low Carb Curried 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


  • Chicken Broth, Bouillon Or Consomme, Ready-to-serve Can

    Chicken Broth, Bouillon Or Consomme, Ready-to-serve Can

    3 cup

  • Unsalted Butter

    Unsalted Butter

    1 tablespoon

  • Olive Oil

    Olive Oil

    1 tablespoon

  • Curry Powder

    Curry Powder

    1 tablespoon

  • Garlic, Fresh

    Garlic, Fresh

    1 clove

  • Cilantro


    1 tablespoon

  • Butternut Squash

    Butternut Squash

    ½ medium

  • White Onion

    White Onion

    ½ medium - 2 1/2" diameter

  • Heavy Cream

    Heavy Cream

    ½ cup

  • Salt, Sea Salt

    Salt, Sea Salt

    ¼ teaspoon

  • Black Pepper

    Black Pepper

    ⅛ teaspoon

Recipe Steps

steps 6

47 min

  • Step 1

    Preheat the oven to 400 degrees Fahrenheit. Peel the butternut squash and dice into 1 inch chunks. Arrange the squash pieces in a single layer across a shallow oven tray. Drizzle over the olive oil and season with salt and pepper. Use your hands to toss the squash in the oil and seasonings. Transfer to the oven and roast for 25 minutes, turning halfway through. The squash should be tender and caramelized around the edges.
    Step 1
  • Step 2

    While the squash is cooking, dice the onion and thinly slice the garlic. Just before the squash is ready, heat the butter in a large saucepan or Dutch oven over a low/ medium heat. Add the onion and garlic. Sweat gently for 2-3 minutes until tender and fragrant.
    Step 2
  • Step 3

    Add 3/4 of the roasted squash pieces to the saucepan with the onion and garlic. Reserve the remaining pieces to one side. Add the curry powder and stir well to combine. Heat the spices through gently for a minute. You may adjust the quantity of spices to suit personal preference.
    Step 3
  • Step 4

    Add the stock to the saucepan. Bring to a gentle boil then reduce to a simmer. Continue to simmer for 5 or so minutes. You may use an alternative stock such as vegetable if preferred. You may also add salt and pepper to season if desired, this will depend on the strength of seasoning in your stock.
    Step 4
  • Step 5

    Remove the pan from the heat. Carefully use a handheld stick blender and blend the soup until velvety smooth and creamy. Alternatively, allow the soup to cool a little and transfer to a free-standing blender to process until smooth. Do not pour boiling hot liquids directly into your blender.
    Step 5
  • Step 6

    Roughly chop the reserved squash pieces. Stir the heavy cream through the soup and divide into four serving bowls. Top the soup with the squash pieces and scatter with freshly chopped cilantro to serve.
    Step 6

Comments 2

  • UpbeatArugula947740

    UpbeatArugula947740 a year ago

    Very good, but I miss being able to thicken the soup with a bit of cornstarch.

    • Tese1758

      Tese1758 a year ago

      You can use Xantham Gum to thicken.