Keto Butternut Squash Soup – in addition to Pumpkin – is a fall classic. But if you’ve followed a keto or low-carb diet for any amount of time, you’ll know the butternut squash is not a vegetable that is included on the low-carb vegetable list.
It’s quite a starchy vegetable – with around 13 grams of net carbs per cup. This makes it not suitable for a low-carb or keto diet on its own.
But – it is possible to enjoy the fall flavors of butternut squash, depending on what other ingredients you are using in the Keto Butternut Squash Soup recipe (as well as your personal daily carb limits).
For example, one way of making butternut soup is to roast the butternut, with a drizzle of oil and spices, and then simply blend it up. However – that means you’re eating just butternut, and a small amount will quickly get you to your carb count for the day.
A way to avoid this, but still get to enjoy the delicious butternut flavors, is to add liquids to your soup. In this recipe, I have used vegetable broth and coconut milk.
The Keto Butternut Squash Soup is going to be thinner than you’re used to, but still delicious. If you’d like to thicken it up though, it is quite easy to do. You can roast some cauliflower with the butternut and blend them together, or add some xanthan gum at the end of the cooking process.
I recommend pairing this soup with a protein – as the protein in the soup is quite low in relation to the carbs.
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Can You Freeze Keto Butternut Squash Soup?
Yes! In fact, this is something I do often. I make a big batch of butternut soup, then once it’s at room temperature I portion it out into freezer-safe containers, and then freeze.
When you’re ready to eat it, I recommend taking it out of the freezer the night before so it can defrost in the fridge overnight. If you didn’t get to defrost it first, place the frozen block of soup in a pot over low heat to defrost and then warm-up.Print
- Preheat the oven to 425 degrees F and line a rimmed baking sheet with parchment paper. Place the butternut squash on the pan and drizzle each half with just enough olive oil to lightly coat the squash on the inside (about ½ teaspoon each). Rub the oil over the inside of the squash and sprinkle it with salt and pepper.
- Turn the squash face down and roast until it is tender and completely cooked through, about 40 to 50 minutes.
- Meanwhile, in a large soup pot, warm 1 tablespoon olive oil over medium heat until shimmering Add the chopped onion and 1 teaspoon salt. Cook, stirring often, until the onion has softened and is starting to turn golden on the edges, about 3 to 4 minutes. Add the garlic and cook until fragrant, about 1 minute, stirring frequently. Transfer the contents to your stand blender.
- Use a large spoon to scoop the butternut squash flesh into your blender. Discard the tough skin. Add the curry powder, sage and a few twists of freshly ground black pepper to the blender. Pour in 5 cups vegetable broth and coconut milk.
- Serving Size: 1
- Calories: 115
- Fat: 4g
- Carbohydrates: 12g
- Fiber: 3g
- Protein: 5g
Keywords: keto butternut squash soup
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