Keto Butternut Squash Soup: A Warm and Comforting Low-Carb Delight

When the weather turns chilly, a comforting bowl of homemade soup is the perfect way to warm up. This keto butternut squash soup recipe is not only delicious but also quick and easy to make, ready in just 30 minutes with only 5 simple ingredients. Even kids will enjoy this creamy and flavorful soup, making it a family favorite.

Why Butternut Squash Soup Can Fit into a Keto Diet

Butternut squash is naturally a starchy vegetable. 100 grams of butternut squash contain 9.7 grams of net carbs. This might raise concerns for those following a ketogenic diet. However, with careful consideration of portion sizes and additional ingredients, butternut squash soup can indeed be a part of a keto lifestyle.

Butternut squash is a pretty healthy food! It’s loaded with vitamin C, folate, potassium, magnesium, vitamin B6, vitamin K, and it’s filled with antioxidants too.

The key is moderation and balancing the carbs with other low-carb ingredients.

Key Ingredients and Their Keto-Friendly Role

• Butternut Squash: The star of the show, providing a sweet and nutty flavor. When selecting butternut squash, look for a solid, deep dark beige color without deep bruises or cuts. A few scratches are normal. You can buy butternut squash peeled and already chopped into small pieces, and that would be a super easy route to take. Otherwise, just carefully cut a medium squash in half lengthwise and scoop out the seeds and "guts" and discard. You can also save the seeds and roast them to top the soup!
• Cauliflower: This is a secret ingredient for a creamy and thick soup. By adding cauliflower to the soup, you're making it super creamy and thick. And you're still getting that lovely butternut squash taste - without having to use a large amount of butternut.
• Broth: Use chicken bone broth for added flavor, nutrients, and protein, or vegetable broth to make it vegan.
• Heavy Cream: Adds richness and creaminess. For a dairy-free option, full-fat, unsweetened coconut milk can be used.
• Seasonings: Salt, pepper, and other spices to enhance the flavor. Fresh thyme and sage are excellent choices, but dried herbs can be substituted. Nutmeg, smoked paprika, and red pepper flakes can also add depth and warmth.

Two Ways to Cook: Instant Pot or Stovetop

This recipe offers two convenient cooking methods:

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Instant Pot Instructions

1. Combine: Start off by adding the cubed butternut squash and the broth to the instant pot. Add the cauliflower.
2. Cook: Cook on manual high for 15 minutes. You can quick release the pressure at this point or just let it release naturally if you prefer.
3. Puree: Puree with an immersion blender.
4. Finish: Stir in the sour cream and heavy cream. Season to taste. Serve immediately or let the instant pot stay on warm.

Stovetop Instructions

1. Simmer: Simmer the squash in the broth until tender, about 25-30 minutes.
2. Puree: Puree with an immersion blender.
3. Finish: Stir in the sour cream and heavy cream. Season to taste. Serve.

Roasting for Enhanced Flavor

For a richer, more intense flavor, consider roasting the butternut squash and cauliflower before adding them to the soup.

Roasting Instructions

1. Prepare: Preheat the oven to 400°F. Prepare two large baking sheets with parchment paper.
2. Season: Add cauliflower and butternut squash to the baking sheets, and coat with olive oil, then season generously with salt and pepper.
3. Roast: Roast until golden brown and fork tender, about 35-45 minutes, tossing halfway through.

Step-by-Step Recipe for Roasted Butternut Squash and Cauliflower Soup

1. Roast Vegetables: Roast the butternut squash and cauliflower as described above.
2. Sauté Aromatics: Meanwhile, in a large stock pot or Dutch oven, melt the butter over medium heat. Add in onion, with a pinch of salt and cook until softened and translucent, about 5-7 minutes. Once softened, add in fresh herbs, spices and garlic, and cook until garlic is fragrant, about 30 seconds.
3. Combine and Simmer: Add in the roasted cauliflower and squash, then pour in stock and simmer for 10-15 minutes. After 15 minutes, stir in heavy cream to warm through. Adjust seasonings to taste.
4. Puree: Transfer soup mixture to a blender or use an immersion blender to puree the soup.
5. Serve: Once smooth, ladle into bowls and garnish with sour cream or heavy cream, salt, pepper, and herbs.

Variations and Additions

• Dairy-Free/Vegan: Substitute the butter for all olive oil, or your favorite butter substitute. Replace the heavy cream with your favorite dairy free replacement, like full-fat, unsweetened coconut milk (that comes in a can). Make sure to use vegetable broth instead of chicken broth.
• Spices: Change up the spices: Use ginger, cinnamon and nutmeg instead of the rosemary and thyme for a warm, mellow variation.
• Additions: Shredded cheese, cream cheese, and shredded chicken would be yummy additions.
• Sweetness: 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.
• Thickeners: By adding ¼ cup or 40 grams of blanched almonds to the soup, the nuts become nice and soft during cooking and can be pureed alongside the soup.

Serving Suggestions

Since this butternut squash soup has small portions to keep the carbs in a keto range I suggest serving it as a side dish and not the main course.

This soup is 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.

Storage and Reheating

• Fridge: Store in an airtight container in the fridge for up to 5 days.
• Freezing: To freeze, allow to cool to room temperature completely. Place the soup in a freezer-safe container or bag. It will last up to three months in the freezer. You’ll need to defrost the soup in the refrigerator overnight.
• Reheating: Place the soup in a saucepan and stir over medium heat. Or, place in a microwave-safe and warm it up for 2-3 minutes or until hot. Reheat gently on the stovetop, being mindful not to let the soup boil. The heavy cream can curdle if the cream becomes too hot. You can also reheat gently in the microwave at 50% power.

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