Low Carb Creamy Squash Soup is a healthy, satisfying option for those looking for a light yet flavorful meal. The creamy texture of butternut squash makes this soup rich and smooth while still being low in carbs. It’s a great choice for cooler days or anyone following a low-carb diet. Easy to make and full of flavor, this soup is perfect for a simple, nutritious meal anytime you need something comforting.
Healthy and Delicious Ingredients
What makes this soup special is how simple and healthy the ingredients are. You’ll use fresh squash, garlic, onions, and a few other easy-to-find ingredients to create a tasty bowl of soup. A little cream adds richness without making it too heavy, while the seasonings bring out the natural sweetness of the squash. It’s a great way to enjoy a hearty meal without any guilt.
Easy to Make
This Low Carb Creamy Squash Soup is easy to make and doesn’t require a lot of time in the kitchen. After roasting the squash, it all comes together quickly in a pot. You’ll blend everything into a smooth texture, making it perfect for a creamy soup without all the carbs that typically come with it. Even if you’re not an experienced cook, you can easily follow this recipe to create something delicious.
A Perfect Fall Soup
If you’re looking for a comforting soup to enjoy during the fall, this Low Carb Creamy Squash Soup is an excellent choice. The warm, velvety texture will make you feel cozy, and the balanced flavors will fill you up without weighing you down. It’s perfect for a light lunch, dinner, or even as a side dish to a main meal.
Table of Contents
Chef’s Notes- Low Carb Creamy Squash Soup
- Even Chopping for Consistent Cooking: Make sure the butternut squash, cauliflower, and celery are chopped into similar sizes for even cooking and blending. This ensures a smooth, creamy texture in the final soup.
- Pre-Roasting for Extra Flavor: For a deeper, more complex flavor, try roasting the butternut squash and cauliflower before adding them to the soup. Toss them with olive oil, salt, and pepper, and roast at 400°F (200°C) for 20 minutes before using them in the soup. This step adds a delicious caramelized flavor.
- Sauté the Garlic Carefully: When sautéing garlic, make sure not to burn it. Garlic can turn bitter very quickly, so once it becomes fragrant (after about 30 seconds), it’s time to add the other vegetables.
- Blending Tips: Allow the soup to cool slightly before blending to avoid any splattering. If you prefer an ultra-smooth texture, use an immersion blender directly in the pot or a high-speed blender.
- Adjust the Consistency: If the soup is too thick, add a little extra broth or water to reach your desired consistency. For a creamier version, you can add a small splash of coconut milk or heavy cream.
- Season to Taste: Don’t be afraid to adjust the seasoning—taste the soup before serving and add extra salt, pepper, or herbs if needed. A touch of lemon juice or apple cider vinegar can also brighten the flavors.
Low Carb Creamy Squash Soup
4
servings5
minutes15
minutes244
kcal20
minutesThis Low Carb Creamy Squash Soup is the perfect blend of comfort and nutrition! Packed with roasted butternut squash, cauliflower, and fresh herbs, this easy keto recipe delivers rich, velvety flavors without the extra carbs. Whether you’re following a ketogenic diet or simply seeking a hearty, healthy meal, this soup is sure to satisfy. Quick to prepare and customizable to your taste, it’s an ideal addition to your meal rotation. Elevate your dining experience with this delightful, wholesome soup that captures the essence of home-cooked goodness. Try it today and fall in love with its smooth, comforting texture and robust flavor!
Ingredients
- Fats and Oils
3 tablespoons unsalted butter, ghee, or extra virgin olive oil
- Vegetables
2 medium-sized celery stalks diced
1 medium butternut squash approximately 9 oz, peeled and cut into 1-inch cubes
1 head cauliflower about 10 oz, broken into florets and chopped
2 cloves garlic finely minced
- Spices and Herbs
1 teaspoon onion powder
1.5 tablespoons fresh thyme leaves or 1 tablespoon dried thyme
1 tablespoon fresh rosemary finely chopped or ¾ tablespoon dried rosemary
Salt and freshly ground black pepper to taste
- Liquid
5 1/3 cups chicken broth or stock approx. 1.25 liters
- To Serve
1 tablespoon extra virgin olive oil
- Alternative Ingredients:
Butter: Substitute with dairy-free margarine or coconut oil for a dairy-free version.
Ghee: Use extra virgin olive oil if avoiding dairy.
Olive Oil: Can be used interchangeably with butter or ghee based on preference.
Chicken Stock: Replace with vegetable broth to make the soup vegetarian or vegan.
Fresh Thyme and Rosemary: Use dried herbs if fresh are unavailable reducing the quantity by half.
Cauliflower: Substitute with broccoli florets for a different texture and taste.
Butternut Squash: Can use pumpkin puree or another winter squash variety like acorn squash.
Directions
- Sautéing Vegetables – In a large skillet, warm the butter, ghee, or olive oil over medium heat. Once the fat is shimmering, incorporate the diced celery, cubed butternut squash, chopped cauliflower, and minced garlic. Season with onion powder, thyme, rosemary, salt, and pepper, and cook, stirring frequently, for about 3 to 4 minutes until the vegetables begin to soften and release their aromas.
- Simmering the Soup – Pour in the chicken broth, ensuring all vegetables are covered. Bring the mixture to a gentle boil, then reduce the heat to maintain a simmer. Let the soup cook for approximately 10 to 15 minutes, or until the butternut squash is tender and easily pierced with a fork.
- Blending and Seasoning – Carefully transfer the cooked vegetables and broth to a blender. Puree the mixture until it reaches a smooth and creamy consistency. Taste the soup and adjust the seasoning with additional salt and pepper as needed to enhance the flavors.
- Finishing Touches- Pour the soup back into the saucepan and reheat if necessary. Serve each bowl with a drizzle of extra virgin olive oil and garnish with freshly cracked black pepper, a sprinkle of fresh thyme, and an optional swirl of cream for added richness.
Equipment
- chef’s knife
- cutting board
- stainless steel cookware set
- Food Processor
- measuring cups and spoons
Notes
- Ensure the butternut squash and cauliflower are uniformly chopped to achieve an even texture when blending. For a dairy-free version, opt for coconut cream instead of regular cream for garnish. To enhance the soup’s depth, consider roasting the vegetables before adding them to the pot. This soup pairs wonderfully with a crisp green salad or a side of roasted vegetables. You can also add a pinch of nutmeg or a splash of white wine during cooking for an extra layer of flavor.
Nutrition Facts
- Calories: 244kcal
- Fat: 18.7g
- Saturated Fat: 9.1g
- Cholesterol: 30mg
- Sodium: 700mg
- Potassium: 600mg
- Carbohydrates: 12.8g
- Fiber: 3.3g
- Sugar: 3.1g
- Protein: 8.8g
- Vitamin A: 1000IU
- Vitamin C: 30mg
- Calcium: 80mg
- Iron: 2mg
FAQ- Low Carb Creamy Squash Soup
Can I make this soup vegan or vegetarian?
Yes! Simply replace the chicken stock with vegetable broth and omit the ghee or butter for a fully plant-based version. You can use olive oil or coconut oil instead.
Can I use frozen vegetables for this soup?
Yes, frozen butternut squash and cauliflower florets work well for this recipe, though fresh vegetables are preferred for the best flavor and texture. Just make sure to thaw them slightly before cooking.
How can I make this soup spicier?
To add a little heat, try stirring in a pinch of cayenne pepper, chili flakes, or a dash of hot sauce while cooking the soup. For a smokier flavor, a teaspoon of smoked paprika works great too!
Can I use a different type of squash?
Absolutely! You can substitute butternut squash with other winter squashes, like acorn squash or pumpkin. Keep in mind that cooking times may vary slightly depending on the squash used.
How can I store leftovers of this soup?
Store the soup in an airtight container in the refrigerator for up to 4 days. To freeze, place the soup in a freezer-safe container or bag for up to 3 months. Reheat on the stove over low heat, adding extra broth if necessary.
