Butternut squash, chicken broth, coconut milk and some seasonings combine together to make into savory Keto butternut squash soup, a beloved comfort food for autumn and winter days.
As low in carb, this creamy soup is friendly to low-carb, healthy and paleo diets. Let’s get to know its recipe!
Keto Butternut Squash Soup
Course: Soups, Lunch, DinnerCuisine: AmericanDifficulty: Easy8
servings10
minutes1
hour183
kcalButternut squash, chicken broth, coconut milk and some seasonings combine together to make into savory Keto butternut squash soup, a beloved comfort food for autumn and winter days.
Ingredients
1 2-lb butternut squash, cut in half length-wise, seeds removed
4 cup chicken bone broth
1 13.5-oz can coconut milk
2 tbsp avocado oil, divided
Sea salt
Black pepper
6 cloves garlic, minced
2 tbsp fresh thyme
1/2 tsp cinnamon
1/8 tsp nutmeg
Directions
- Preheat the oven to 400 degrees F. Line a baking sheet with foil or parchment paper.
- Place the butternut squash halves open side up onto the baking sheet. Brush with a tablespoon of avocado oil. Season with sea salt and black pepper. Flip over, face down.
- Bake in preheated oven for about 40-55 minutes, until a knife goes in easily.
- Heat the remaining tablespoon of avocado oil in a large pot over medium heat. Add minced garlic, cinnamon, nutmeg and thyme. Saute for about a minute, until fragrant.
- Add broth and coconut milk to the pot. Simmer for about 20 minutes, or until the squash is done.
- Scoop the squash out of the shells into the soup. Use an immersion blender to puree until smooth. Divide and serve.
Notes
- Swap chicken broth with vegetable broth, vegetarians and vegan can definitely add this creamy soup to their diet.
FAQ
Is Keto Butternut Squash Soup suitable for a ketogenic diet?
This soup is keto-friendly but not ideal for very strict keto diets. Butternut squash is higher in carbohydrates than most keto vegetables, but when portioned carefully, it can fit into a low-carb or relaxed keto lifestyle.
Why is butternut squash used in a keto recipe despite being higher in carbs?
Butternut squash provides natural sweetness, creaminess, and comforting flavor. This recipe balances portion size with healthy fats from coconut milk to keep carbs controlled.
How many carbs are in one serving of this soup?
Each serving is relatively low in carbs compared to traditional squash soups, but exact carb counts depend on portion size. It is best suited for low-carb or moderate keto plans.
Can I reduce the carb content further?
Yes. You can reduce the amount of squash used or mix it with lower-carb vegetables such as cauliflower to lower overall carbohydrate content.
Is this soup dairy-free and paleo-friendly?
Yes. The recipe uses coconut milk instead of dairy and is suitable for dairy-free, paleo, and whole-food–based diets.
Can I use vegetable broth instead of chicken broth?
Yes. Vegetable broth can be used to make the soup vegetarian while maintaining flavor. Choose a low-carb, unsweetened broth.
Do I need an immersion blender?
An immersion blender is recommended for convenience, but a standard blender can also be used. Blend in batches and handle hot liquid carefully.
Can this soup be made ahead of time?
Yes. This soup stores well and often tastes better the next day as the flavors develop.
How should leftovers be stored?
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop.
Can Keto Butternut Squash Soup be frozen?
Yes. The soup can be frozen for up to one month. Thaw in the refrigerator overnight and blend or stir well when reheating to restore creaminess.
