Warm up with a bowl of this keto butternut squash soup. It’s made with 5 simple ingredients and can be on the table in 30 minutes. Even kids are happy to indulge in this low carb butternut squash soup recipe. This easy soup recipe can easily be made dairy-free and is also gluten-free, grain-free, and Trim Healthy Mama friendly.
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When the weather becomes chilly, I immediately start craving homemade soup. I can’t resist a comforting hot bowl of soup because it can make any day better. When I first started eating low carb I didn’t want to give up my beloved butternut squash soup. So, I was on a mission to make my own recipe for homemade keto butternut squash soup, and it has turned out fabulous.
I know a lot of people only eat soup in the winter months, but I think it makes a nice lunch year-round. I try to have small containers of various soup recipes in the freezer. Such as this soup, Italian Wedding Soup, Keto Cauliflower Soup, or Sausage Kale Soup at all times.
No matter when you decide to make this soup recipe I think you’re going to love it as much as I do.
Ingredients
Butternut Squash - This can be hard to peel and chop. If you find that's the case just buy squash that is prepped and ready to use.
Heavy Cream - A splash of whipping cream really enhances the flavor and creaminess.
Sour Cream - Sour cream gives a nice tang to the soup.
Chicken Broth - I use my bouillon powder which is full of herbs and rich flavors.
Cauliflower - This is my secret trick to reduce the carbs enough to make this soup keto-friendly!
How Do You Make Butternut Squash Soup?
The best part about making this homemade keto butternut squash soup is that you can whip it up in your instant pot in no time at all. Take a look at the step by step directions so you can head in the kitchen and make this incredible dish.
First Step: Start off by adding the cubed butternut squash and the broth to the instant pot. Turn the pressure cooker on to manual high and cook for 15 minutes.
Second Step: After the soup is cooked, mix in the cauliflower.
Expert Tip: Cauliflower isn't traditional to butternut squash soup but since it is mildly flavored it is a great way to stretch out a starchier vegetable and make it lower in carbs. Using all squash in this recipe would've resulted in a soup with too many carbs to be keto friendly.
Third Step: Puree with an immersion blender. Be careful because the soup will be hot, and you don’t want to get burned.
Fourth Step: Add in the sour cream, heavy cream, and salt. Mix well and serve. Enjoy!
Variations
Honeynut Squash - Want to try honeynut squash in this recipe? Learn how to roast honeynut squash!
Dairy-Free - Just sub in full fat coconut milk or coconut cream in place of the sour cream and heavy cream.
Toppings - I love how this soup looks with a little extra cream swirled on top and a bit of chopped sage. You can also top it with a dollop of sour cream and roasted nuts or pumpkin seeds.
Common Questions
How Do You Choose Butternut Squash?
If you’ve never used butternut squash before, it can be a little confusing to decide which one is the best one when you’re at the market. You need to look for butternut squash that has a solid color, and it should be a deep dark beige. It shouldn’t have any bruising or cuts that are deep on it. There may be a few scratches, and that is totally normal. When you pick up the squash, it should seem like it is fairly heavy for the size of it.
Is Butternut Squash Keto?
This will really depend on how strict you are with your macros. Butternut squash has a lot of fiber so if you count net carbs instead of total carbs there is more wiggle room for fitting it into a keto diet. I combine it with cauliflower to stretch out the carbs per serving. I am able to eat a small bowl of this soup along with a lower carb meal and stay in ketosis. For an easy keto meal plan freeze small portions and just warm up one as a side dish.
Butternut squash soup is also a pretty healthy food! It’s loaded with vitamin C, folate, potassium, magnesium, vitamin B6, vitamin K, and it’s filled with antioxidants too. I'm sure it will become one of your favorite low carb recipes for soup too!
Can I Make This Without An Instant Pot?
Of course! Just simmer the squash in the broth until it's tender on the stovetop. Or cook it in the broth in your slow cooker!
Then add the cauliflower, puree the soup, and add the sour cream, heavy cream, and season it.
What Goes Well With Low Carb Butternut Squash Soup?
Since this butternut squash soup has small portions to keep the carbs in a keto range I suggest serving it as a side dish and not the main course. Some of my favorite keto recipes to serve with this soup is a big green salad with chicken, some low carb breadsticks, or some roasted vegetables.
How Do You Store Leftover Soup?
Allow the soup time to cool down then put it in an airtight container. Make sure the lid fits well, and you can keep it in the fridge for up to four to five days.
Can I Freeze Butternut Squash Soup?
Yes, you can freeze this keto butternut squash soup. The best way to freeze it is to place it in a freezer-safe ziplock bag. Only fill it about two-thirds full and remove any extra air. Then label the bag and place it flat in the freezer. After it has been frozen for 2 or 3 hours then you can stand up the bag. The butternut squash soup will actually last in the freezer for up to three months. You’ll need to defrost the soup in the refrigerator overnight. Then you can warm it up in a saucepan on the stovetop or any bowl in the microwave. Once it’s hot, it’s ready to serve.
Make sure to try my Air Fryer Delicata Squash next!
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📖 Recipe
Equipment
Ingredients
Instructions
Instant Pot:
- Put the squash and broth in the instant pot.
- Cook on manual high for 15 minutes. You can quick release the pressure at this point or just let it release naturally if you prefer.
- Add the cauliflower. Puree with an immersion blender.
- Stir in the sour cream and heavy. Season to taste. Serve immediately or let the instant pot stay on warm.
Stovetop:
- Simmer the squash in the broth until tender, about 25-30 minutes. Then proceed with the other instructions.
Notes
Nutrition
Patty says
It was really good I added some keto brown sugar and some Spanish paprika a couple dips of hot sauce
Jeannie says
Absolutely loved this
Liz says
I've been loving all things butternut squash lately and this soup is no exception! YUM! So perfect for fall.
Ashley says
This is the perfect fall soup. It was great for dinner and everyone loved it!
Elizabeth Meyers says
This soup was disappointing. The flavor was good, but the texture was off. Maybe if the frozen cauliflower had been cooked first before blending in it might have improved the texture. Butternut squash soup is generally silky smooth. Used the emersion blender, and then put it into a blender, trying to get rid of the grainy texture. I did not enjoy it.
Taryn says
Sorry, you didn't like it. I bet the brand of frozen cauliflower matters. The one I use seems soft like it is cooked when it is thawed. I thaw steam bags in the microwave. You don't need to microwave them until they are piping hot but they do get warm this way. I'll make a note for my other readers.
Suzette Dutton says
When I did all the calculations it was less than nine carbs… How do you figure there’s nine carbs?
Taryn says
Nutrition calculators can vary. Butternut squash itself has 16 grams in 1 cup (plus 3 grams of fiber). That is where the carbs in this come from.
Lori says
What kind of seasoning did you put in the chicken broth? The photo shows a lot of seasoning in the broth.
Taryn says
I make my own broth with this recipe: https://joyfilledeats.com/chicken-broth-substitute/
Stacey McCord says
Since squash range greatly in size, can you let me know what size/how much squash you used? Thank you!
Taryn says
A small one. About 3-4 cups cubed.
J says
This looks great would you be able to tell me what is considered a serving?
Taryn says
This is mentioned within the recipe card 🙂 This recipe makes 8 servings. Each serving is about 6 ounces.
Kim says
It looks amazing and I can't wait to try it. One quick question: is the frozen cauliflower simply thawed, or cooked as well? I worry that if not cooked, it won't blend as well, particularly since it isn't cooked with the squash. Thank you.
Taryn says
I generally use the steam in bags and cook in the microwave but just until cool/warm.
Renee Goerger says
Butternut squash is one of my favorite things about fall. This recipe is amazing. Thanks for sharing.
Nellie Tracy says
Great recipe for butternut squash soup. Can't wait for fall temperatures to be here regularly and to make this all the time!