This creamy low carb butternut squash soup is such a comforting and quick meal! It's a family favourite for autumn and winter and ready in just 25 minutes. Find out which ingredient I'm adding to my easy keto butternut squash soup to keep the carbs down.
I am a huge fan of low carb soup recipes and I have a bunch of them on my website already - from simple healthy vegetable soups such as this Creamy Broccoli Pistachio Soup to decadent keto soups like my Bacon Cheeseburger Soup Recipe.
There's nothing like a warming, cozy soup when it's cold outside!
Now, let's get straight to it. I love making recipes with pumpkin when it is in season during autumn and winter. But there's only one type of pumpkin that's available all year round here in the UK - and is always reasonably priced: butternut squash.
And here is where it gets tricky. Butternut squash is a starchy vegetable. This means it is high in carbs and it is generally not considered to be suitable on a low carb diet and especially on a keto diet plan.
Carbs in butternut squash soup
100 grams of butternut squash contain 9.7 grams of net carbs. Compared to other vegetables, this is high.
So, is the solution to simply use a tiny amount of butternut and have a watery soup? Of course not.
To ensure we're making a low carb butternut squash soup recipe, the remaining ingredients must considered carefully to keep the carb count in check.
And guess what my secret ingredient for this soup recipe is? Cauliflower!
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.
Of course, at 9.5g net carbs per serving this recipe is still higher in carbs than all my other soup recipes on Sugar Free Londoner. In fact, I'm pretty certain some people are going to complain about me calling it a keto butternut squash soup.
Please save your breath. If you're mindful about what you're eating the rest of the day, you can definitely incorporate this soup into a keto diet.
And if you don't want to eat butternut squash soup, simply check out my other low carb soup recipes.
Here you can see all ingredients I'm using for my keto friendly butternut squash soup:
- Butter (or use olive oil for dairy free)
- Vegetables: celery, butternut, cauliflower
- Herbs and spices: garlic, onion powder, thyme, rosemary
- Salt and pepper
- Chicken stock
Shall we get started?
This section contains step-by-step instructions and photos that show how to make this recipe. See the recipe card for full information on ingredients and quantities
Step 1: Heat butter in a large saucepan. Once hot, add the celery, butternut squash, cauliflower, garlic, onion powder, thyme, rosemary, salt and pepper and fry on a medium heat.
Step 2: Add the chicken broth (I like to make my own chicken bone broth from leftover chicken bones) and simmer until the butternut squash is soft.
Step 3: Transfer to a blender and blitz in a food processor or with an immersion blender until smooth. Taste and adjust seasoning to your liking.
How to serve
Top the soup with olive oil and optional cracked black pepper, fresh thyme and a swirl of cream (dairy heavy cream or coconut milk or even sour cream, whichever you prefer).
Here are a few ideas how you can change up this soup:
Roast the cauliflower and the butternut squash before adding to the soup. Roast the butternut for about 45 minutes on a parchment lined baking sheet at 200F and the cauliflower florets for about 25 minutes. This will intensify their taste.
Add coconut milk into the soup. For an even creamier result, replace ¼ cup or 60ml of the chicken stock with unsweetened coconut milk or even coconut cream from a can.
Change up the spices: Use ginger, cinnamon and nutmeg instead of the rosemary and thyme for a warm, mellow variation.
Make it vegetarian: Use vegetable stock instead of chicken broth.
How to thicken low carb butternut squash soup
Cauliflower is my favourite way of adding thickness to this soup. In my opinion, it's the best compromise in terms of taste AND net carbs.
Here are some other ways you can thicken this butternut soup:
Use more butternut squash. This is the most obvious way and tastes great. If you're making a Whole 30 paleo butternut squash soup or you're not bothered about adding more carbs, it's a great solution.
Use almonds. 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.
Use xanthan gum, ground chia seeds or gelatine. Not my favourite method in terms of texture, but a possibility. Try ½ teaspoon of xanthan gum and 1 -2 teaspoon of ground chia seeds or gelatine.
Store in the fridge in an airtight container for up to 3 days. Alternatively, you can freeze butternut squash soup for up to 6 months.
Try these cozy keto soup recipes:
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Keto Butternut Squash Soupfrom Sugar Free Londoner
Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
- 3 tablespoon butter ghee or olive oil
- 2 medium celery stalks 80g / 2.8oz
- 8.8 oz / 250g butternut squash peeled + chopped into 1 cm cubes
- 10.6 oz / 300g cauliflower florets chopped into 1 cm cubes
- 2 garlic cloves minced
- 1 teaspoon onion powder
- 1.5 tablespoon fresh thyme leaves 1.5g or 1 tablespoon dried thyme
- 1 tablespoon fresh rosemary chopped (1.5g) or ¾ tablespoon dried rosemary
- salt and pepper to taste
- 5.3 cup / 1.25l chicken stock 2.6 pint
- 1 tablespoon olive oil
- Heat 3 tablespoon of butter, ghee or olive oil in a large saucepan. Once hot, add the celery, butternut squash, cauliflower, garlic, onion powder, thyme, rosemary, salt and pepper and fry on a medium heat for 3 - 4 minutes.
- Add chicken stock and simmer for about 10 - 15 minutes or until the squash is soft. Transfer to a blender and blitz until smooth. Taste and adjust seasoning to your liking.
- Top with olive oil and optional cracked black pepper, fresh thyme and a swirl of cream.