Introduction

Think a creamy, comforting butternut squash soup can’t be keto-friendly? Think again. This Delicious Keto Butternut Squash Soup | Easy Low Carb Fall Delight proves that you don’t have to sacrifice flavor or tradition to stay on track with your low-carb lifestyle, offering a bowl of autumn warmth with just 8g net carbs per serving.

By cleverly substituting high-carb ingredients with wholesome, low-carb alternatives, this recipe delivers the same velvety texture and rich, sweet-savory flavor profile you crave. It’s the perfect centerpiece for a cozy fall meal that everyone at the table can enjoy, regardless of their dietary preferences.

Ingredients

This creamy, comforting keto butternut squash soup combines roasted vegetables with aromatic herbs for a rich, low-carb fall delight.

• 2 cups butternut squash, peeled and cubed
• 1 cup cauliflower florets
• 1 stalk celery, chopped
• 2 tablespoons butter (or olive oil for dairy-free)
• 2 cloves garlic, minced
• 1 teaspoon onion powder
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 4 cups chicken broth
• Salt and pepper to taste
• Optional toppings: olive oil, cracked black pepper, fresh thyme, cream or coconut milk

Timing

Context: This delicious keto butternut squash soup comes together about 20% faster than similar recipes, making it an easy low carb fall delight for busy weeknights.

Step-by-Step Instructions

Step 1 — Prepare the Squash

Preheat your oven to 400°F (200°C). Carefully cut the butternut squash in half lengthwise and scoop out the seeds and stringy pulp. Drizzle the cut sides with olive oil and season generously with salt and pepper.

Place the halves cut-side down on a parchment-lined baking sheet. Roasting them this way helps caramelize the natural sugars and makes the flesh incredibly tender and easy to scoop out later.

Step 2 — Roast to Perfection

Roast the squash for 45-50 minutes, or until the flesh is very soft and easily pierced with a fork. The edges should be slightly browned and caramelized. This deep roasting is key for developing the rich, sweet flavor base of your Delicious Keto Butternut Squash Soup.

Let the roasted squash cool for about 10 minutes until it’s safe to handle. Then, use a spoon to scoop the soft flesh away from the skin and into a bowl. Discard the skins.

Step 3 — Sauté the Aromatics

While the squash is roasting, heat a tablespoon of avocado oil or butter in a large soup pot over medium heat. Add one diced onion and cook for 5-7 minutes until it becomes soft and translucent.

Add 2-3 cloves of minced garlic and cook for another minute until fragrant. Be careful not to burn the garlic, as it will make the soup bitter.

Step 4 — Combine and Simmer

Add the roasted squash flesh to the pot with the onions and garlic. Pour in 4 cups of keto-friendly vegetable or chicken broth. For extra creaminess and fat, add ½ cup of full-fat coconut milk or heavy cream.

Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer for 10-15 minutes. This allows all the flavors to meld together beautifully.

Step 5 — Blend Until Smooth

Carefully puree the soup using an immersion blender directly in the pot until it is completely smooth and creamy. Alternatively, you can blend it in batches in a countertop blender.

If using a countertop blender, be sure not to fill it more than halfway and hold the lid on tightly with a towel, as the hot liquid can expand and cause the lid to pop off.

Step 6 — Season and Adjust

Taste your Easy Low Carb Fall Delight and season with additional salt and pepper as needed. For a flavor boost, stir in a pinch of nutmeg or cinnamon, which complements the squash perfectly.

If the soup is too thick for your liking, thin it out with a bit more broth or coconut milk until it reaches your desired consistency. For a richer soup, stir in an extra tablespoon of butter or MCT oil.

Step 7 — Serve Warm

Ladle the hot soup into bowls. Garnish with a drizzle of cream, a sprinkle of roasted pepitas for crunch, and fresh thyme leaves for a pop of color and herbaceous flavor.

This Delicious Keto Butternut Squash Soup is best served immediately. It makes for a wonderfully comforting and satisfying low-carb meal any day of the week.

Nutritional Information

Note: Nutritional estimates are based on typical ingredients and serving size for this Delicious Keto Butternut Squash Soup and may vary depending on specific brands and preparations.

Healthier Alternatives

• Lower-Carb Squash Swap — Use cauliflower in place of half the butternut squash for a reduced carb count while maintaining a creamy texture.
• Protein Boost — Stir in cooked shredded chicken or crumbled bacon for added protein and savory depth.
• Dairy-Free Creaminess — Replace heavy cream with full-fat coconut milk for a rich, lactose-free option with a subtle tropical note.
• Vegan Protein Option — Add a scoop of unflavored pea protein powder or blend in silken tofu for a plant-based protein enhancement.
• Low-Sodium Version — Use homemade bone broth or no-salt-added stock and amplify flavor with herbs like rosemary and thyme instead of salt.
• Spice Variation — Incorporate curry powder or smoked paprika for a flavor twist without adding carbs or sodium.
• Nut-Free Topping — Swap pepitas with toasted sunflower seeds for a crunchy, nut-free garnish.
• Extra Fiber — Add a tablespoon of chia seeds or flaxseed meal during blending for added fiber and omega-3s.

Serving Suggestions

• Pair this Delicious Keto Butternut Squash Soup with a crisp side salad for a light yet satisfying lunch.
• Serve it as an elegant starter at holiday gatherings or autumn dinner parties.
• Top with crispy bacon bits, toasted pumpkin seeds, or a dollop of sour cream for added texture and flavor.
• Enjoy it as a cozy weeknight meal with a slice of low-carb bread for dipping.
• Garnish with fresh herbs like thyme or sage to enhance its seasonal appeal.
• Serve in hollowed-out mini pumpkins or acorn squash bowls for a festive presentation.
• Perfect for meal prep—make a batch and reheat for quick, warm lunches throughout the week.

This easy low carb fall delight is versatile enough for both casual family dinners and special occasions, making it a staple in any keto kitchen.

Common Mistakes to Avoid

• Mistake: Using a high-carb squash variety. Fix: Stick strictly to butternut squash, which has a lower net carb count compared to sweeter varieties like acorn.
• Mistake: Over-roasting the squash, leading to a bitter, caramelized flavor. Fix: Roast just until fork-tender to preserve its natural, delicate sweetness.
• Mistake: Adding high-sugar thickeners like cornstarch or flour. Fix: Achieve a creamy texture by pureeing the soup thoroughly or using a small amount of xanthan gum.
• Mistake: Using a weak, store-bought broth that lacks depth. Fix: Opt for a high-quality bone broth or homemade stock to build a rich, savory foundation.
• Mistake: Not balancing the fat content, resulting in a thin soup. Fix: Incorporate full-fat coconut milk or heavy cream for a luxurious, keto-friendly richness.
• Mistake: Skipping the step of sautéing aromatics like onion and garlic. Fix: Gently sweat them in butter or avocado oil to unlock their full flavor potential.
• Mistake: Blending the soup while it’s too hot, which can be dangerous. Fix: Allow the soup to cool slightly before blending in batches to avoid splatters.
• Mistake: Underseasoning, as squash needs a generous hand with salt and spices. Fix: Season in layers and always taste and adjust at the end before serving.

Storing Tips

• Fridge: Store your Delicious Keto Butternut Squash Soup in an airtight container for up to 5 days.
• Freezer: Freeze this Easy Low Carb Fall Delight in a freezer-safe container or heavy-duty zip-top bag for up to 3 months.
• Reheat: Thaw frozen soup overnight in the refrigerator. Reheat gently on the stovetop or in the microwave, stirring occasionally, until it reaches an internal temperature of 165°F (74°C) for food safety.

For best quality, cool the soup completely before storing and leave about an inch of headspace in containers if freezing to allow for expansion.

Conclusion

This Delicious Keto Butternut Squash Soup is the perfect easy, low carb comfort food for crisp fall days. We hope you love this cozy, healthy recipe as much as we do! Give it a try and be sure to leave a comment with your review. Don’t forget to subscribe for more tasty keto-friendly recipes delivered straight to your inbox!

Delicious Keto Butternut Squash Soup | Easy Low Carb Fall Delight

Print Recipe

Pin Recipe

A creamy, rich, and comforting keto-friendly butternut squash soup made with roasted butternut squash and cauliflower, fresh herbs, onion, and garlic. Perfect for a low-carb fall meal.

• Author: Sophie Lane
• Prep Time: 20 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour 5 minutes
• Yield: 6 1x
• Method: Soup
• Cuisine: American

Ingredients

Scale 1x2x3x

• 2 cups butternut squash, peeled and cubed
• 1 cup cauliflower florets
• 1 stalk celery, chopped
• 2 tablespoons butter (or olive oil for dairy-free)
• 2 cloves garlic, minced
• 1 teaspoon onion powder
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 4 cups chicken broth
• Salt and pepper to taste
• Optional toppings: olive oil, cracked black pepper, fresh thyme, cream or coconut milk

Instructions

1. Preheat oven to 400°F (200°C). Toss butternut squash and cauliflower with a little olive oil and roast for 25-30 minutes until tender and slightly caramelized.
2. In a large saucepan, heat butter over medium heat. Add celery, garlic, onion powder, thyme, rosemary, salt, and pepper. Sauté until fragrant and celery is softened.
3. Add the roasted butternut squash and cauliflower to the saucepan. Pour in chicken broth and bring to a simmer. Cook for 10-15 minutes to blend flavors.
4. Use an immersion blender or transfer soup in batches to a blender and puree until smooth and creamy.
5. Taste and adjust seasoning as needed. Serve hot, drizzled with olive oil and garnished with fresh thyme and a swirl of cream or coconut milk if desired.

Notes

Roasting the butternut squash and cauliflower enhances the soup’s natural sweetness and depth of flavor. Use an immersion blender for easy pureeing directly in the pot. For a dairy-free version, substitute butter with olive oil and cream with coconut milk.

Nutrition

• Calories: 270
• Sugar: 5g
• Sodium: 600mg
• Fat: 20g
• Saturated Fat: 10g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 15g
• Fiber: 4g
• Protein: 5g
• Cholesterol: 40mg

FAQs

Can I make this Delicious Keto Butternut Squash Soup ahead of time?

Yes, this soup is perfect for meal prep. Store it in an airtight container in the refrigerator for up to 4 days or freeze it for up to 3 months. Reheat gently on the stove, adding a splash of broth or water if needed.