This creamy, dreamy keto butternut squash soup is packed with warm, savory flavors. It’s a fall delight that’ll quickly become one of your favorite seasonal dishes 🧡
Stop Hating Squash Already
Yes, it’s a vegetable. Yes, it’s healthy. But it’s also really dang good.
Butternut squash, more specifically, is creamy. Silky. Smooth. It’s a great substitute for cream or cheese when you just want something light. It doesn’t require meat or fancy spices to make it flavorful. No special cooking techniques or tools. It’s simple. It’s easy. And it’s delicious.
So, for those who don’t know or like squash, let me extend an olive brand to you, with this keto squash soup.
The garlic, the sage, the bacon. An experience on a whole other level. One spoonful will make you feel cozy from the inside out. It’s everything delicious about the season, creamed together in one easy-to-make bowl of comfort. Slurp it, scoop it, savory it, and learn how easy it is to actually love squash! Can’t wait to hear what you think of this low carb butternut squash soup 🥓🧡 – Linds x
Keto Butternut Squash Soup Video Tutorial
Important Ingredient Notes
It’s shocking how these ingredients come together for quick and easy dinner perfection. Here’s what you’ll need:
- Mild Tasting Oil – we don’t want to overpower the flavors of this dish. Opt for avocado or vegetable oil here.
- Butternut Squash – Save yourself a headache by buying pre-peeled, cut, and cubed squash. If that isn’t an option, no worries! Here are some instructions to make your prep as easy as possible. You can use frozen (fresh is preferred!) as well, just allow it to defrost in the fridge overnight before baking.
- Yellow Onion
- Bacon – Yes, we drape the squash in bacon before roasting everything together in the oven. If bacon isn’t your thing, you can skip this step.
- Kosher Salt + Pepper
- Vegetable Broth
How to Make Keto Butternut Squash Soup:
- Toss cubed butternut squash, onions, salt, and pepper in 2 tablespoons of oil. Spread the veggies in an even layer on a rimmed baking sheet.
- Drape bacon over the top of your veggies.
- Add the remaining 1 tablespoon of oil to a large stockpot over medium heat. Once the oil is shimmering, add the garlic and sage.
- Add vegetable broth and warm until heated through.
- Ladle soup into a blender, along with your baked veggies and bacon.
- Blend the soup until completely smooth.
- Pour soup into bowls and top with additional bacon crumbles, heavy cream, or sage. Enjoy!
I like to serve this low carb butternut squash soup with a dollop of Greek yogurt for added protein, a swirl of heavy cream, or a pad of cream cheese. Also, don’t forget to top your bowl with additional crisped and crumbled bacon, and freshly chopped sage leaves.
Is Butternut Squash Low in Carbs?
1 cup of cooked and cubed butternut squash contains 15 g of net carbs. So no, butternut squash doesn’t make most lists of keto vegetables. And yes, this soup is higher in carbs than most recipes on my site.
But, if you still want to eat it, here are a few suggestions for making it more carb or macro friendly:
- Add more fat to better balance the macros. Sub some of the veggie broth for heavy cream, or make a keto butternut squash soup cream cheese by adding in a few tablespoons.
- Or more protein, by mixing some cooked and shredded chicken, or diced ham into your low carb butternut squash soup.
- Have a smaller portion.
- Eat this as a side to a protein or fat-heavy main dish.
- Use more broth and add more spices, to make a thinner (less butternut-y) soup.
More Keto Soup Recipes
Keto Butternut Squash SoupPrint Recipe Pin Recipe
- 3 Tablespoons Avocado or vegetable oil divided
- 24 Ounces Butternut Squash cubed
- 1 1/2 cups Yellow Onion diced to the same size as butternut squash cubes
- 4 Pieces Bacon + more for topping
- 1 Teaspoon Kosher Salt
- 1/2 Teaspoon Pepper
- 2 Cloves Garlic minced
- 2 Tablespoons Sage chopped. + more for topping
- 1 1/2 Cup Vegetable Broth
- Heavy Cream or Greek yogurt optional for topping
- Prep. Preheat oven to 375 F and line a rimmed baking sheet with parchment paper.
- Roast. Toss cubed butternut squash (24 ounces), onions (1 1/2 cups), salt (1 teaspoon), and pepper (1/2 teaspoon) in 2 tablespoons of oil. Spread the veggies in an even layer on a rimmed baking sheet. Drape bacon (4 pieces) over the top of your veggies. Bake in preheated oven for 45 minutes. You'll know they're done once the veggies are soft and start to brown, and the bacon is fully cooked.
- Saute. Meanwhile, add the remaining 1 tablespoon of oil to a large stockpot over medium heat. Once the oil is shimmering, add the garlic (2 cloves) and sage (2 tablespoons). Saute until fragrant, about 1-2 minutes. Add vegetable broth (1 1/2 cup) and warm until heated through.
- Blend. Ladle soup into a blender, along with your baked veggies and bacon. Alternatively, you can add veggies and bacon to the pot and use a stick blender to combine. Blend the soup until completely smooth. Taste and adjust seasoning to your liking.
- Serve. Pour soup into bowls and top with additional bacon crumbles, heavy cream, or sage. Enjoy!