This Low Carb Roasted and Curried Butternut Squash Soup is made with roasted garlic and onion blended into a creamy and velvety rich soup with a touch of curry and chipotle flavors.
A warming silky smooth keto butternut squash soup has the extra nutty flavors from the roasted squash and richness from the heavy cream. A perfect blend of spices all come together with a chicken broth.
Jump To:
- Why you'll love this low carb butternut squash soup?
- 🥘 Ingredients Used
- Other low carb recipes you might enjoy
- 👨🏻🍳 Steps to make this butternut squash soup
- 👨🏻🍳 Substitutions and Variations
- 🍽 Other soup recipes you may enjoy
- ♨️ Top tips and serving suggestions
- 🥣 Equipment used to make this soup
- 💭 Frequently asked questions
- 🍽 Other recipes you might enjoy
- Low Carb Butternut Squash Soup
I have been making this low carb butternut squash soup recipe for years and I love how this soup always gives me that warm and toasty feeling especially as the temperatures start to drop in the fall.
Roasting the vegetables in the oven gives this soup that extra over-the-top flavor that makes it feel like being curled up in a blanket next to the fire.
Why you'll love this low carb butternut squash soup?
- It is simple to make, simply roast the veggies and cream everything together with a blender.
- Kids love it too because of the bright color and creamy flavors.
- It's a filling and super satiating soup that is low carb, keto and diabetic friendly with 8g net carbs per bowl.
- Other than the butternut squash you will likely have the rest of the ingredients in your pantry.
- This is the kind of soup that will warm your heart and you will feel fab slurping it.
If you want a super quick soup recipe make this Keto Instant Pot Chicken Rotisserie Soup.
🥘 Ingredients Used
Simply roasting the butternut squash, onions and garlic with chicken broth would make this soup terrific but I also add a little curry and chipotle powder to give it that extra warmth.
- Butternut Squash: similar to flavors of a sweet potato but a bit softer and super creamy after roasting.
- Onion: roasting an onion gives this soup a caramel almost umami flavor.
- Garlic: using a full head of garlic in this recipe and roast it in the oven until each clove gets buttery soft.
- Chicken Broth: use chicken broth from a carton or a fresh homemade chicken bone broth.
- Curry Powder: for that unique sweet and spicy flavor blend of cumin, turmeric, cinnamon and cloves.
- Chili Powder: giving this soup a little smokey and earthy flavors
- Heavy Cream: adding a little more cream to this soup, rounding out all the flavors of the ingredients.
See the recipe card for quantities.
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👨🏻🍳 Steps to make this butternut squash soup
How to make low carb butternut squash soup?
STEP 1: Preheat the oven to 400°F and quarter the medium butternut squash, remove all guts and seeds. No need to have the butternut squash peeled.
Quarter an onion and trim off the top of a head of garlic and place in tin foil. Place all on a parchment-lined baking sheet and brush everything with olive oil and sprinkle with salt and pepper.
Place about a tablespoon of olive oil in the tinfoil with the head of garlic. With the oven at 400°F, roast the onion and garlic for 40-50 minutes and the butternut squash for 1.5 hours.
STEP 2: Once all the veggies are roasted, scoop out the flesh of the butternut squash with a spoon and place it in a large pot.
Once the garlic is slightly cooled, remove from the tinfoil and squeeze out the cloves into the pot.
Place the onions in the pot and add 30 oz of chicken broth, the curry, and chili powder with a pinch of nutmeg. Stir and bring to a boil over medium heat.
STEP 3: Once the soup is boiling remove from the heat and add the heavy cream. Allow to slightly cool and use an immersion blender to blend all the ingredients together until smooth and creamy.
- STEP 4: Soup is now ready to serve. If the soup has cooled down too much you may need to warm it up again on the stove. Serve in your favorite soup bowls and top with a dollop of sour cream.
👨🏻🍳 Substitutions and Variations
This low carb butternut squash soup is amazing as is but just like most soups, you can add or remove many of the ingredients to fit your tastes and dietary needs.
- Dairy Free - keep it dairy free and omit the heavy whipping cream
- Vegan - leave out the heavy cream or swap it with coconut cream or unsweetened coconut milk and swap the chicken broth with vegetable broth and make this a delicious vegan keto butternut squash soup.
- Vegetarian - swap the chicken broth with vegetable broth to make it a vegetarian soup.
- Vegetables: make a keto cauliflower soup with this soup and add some cauliflower steamed cauliflower florets before blending with the immersion blender.
This roasted butternut squash soup is also gluten friendly
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♨️ Top tips and serving suggestions
Top Tip: Use a sharp knife to cut into the butternut squash and use extra care as it may need a little muscle to slice into it.
- Serving: enjoy this low carb butternut squash soup recipe served with a dollop of sour cream on top. Shaved brussel sprouts or kale chips also go well in this soup.
- Storage: store in an airtight mason jar in the fridge for up to 5 days.
- Freeze: freeze butternut squash soup in an airtight container in the freezer for up to a month. To serve, remove from freezer and allow to come to thaw, then warm up on medium-low heat for 15 minutes.
🥣 Equipment used to make this soup
I used an immersion blender to make this soup. It simply makes it much easier to blend soups in the pot instead of having to remove the hot soup to a blender. I also use my immersion blender to stir natural peanut butters and I love using the whisk attachment to quickly make this Easy Low Carb Pumpkin Mousse.
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💭 Frequently asked questions
No, you do not. The fibers in the squash blended with the heavy cream make this soup thick and creamy. There is no need to add any other thickeners to this soup.
Per cup of soup there are a total of around 11g of carbs and 3g of fiber. Making it 8g net carbs per serving. Therefore, it does have more carbs than other vegetable soups like cauliflower or broccoli. As this is a sugar free soup made with only vegetables I tend to be a little looser with the carbs I consume as it is made with wholesome ingredients.
Nope, you do not have to have the butternut squash peeled. Just slice it in quarters and scoop out the flesh after it's done roasting.
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Low Carb Butternut Squash Soup
Equipment
Ingredients
- 1 medium butternut squash
- 1 medium onion
- 1 head of garlic
- 30 oz Chicken broth
- 2 teaspoon curry powder
- ⅛ teaspoon chili powder
- 8 oz heavy cream
- ⅛ teaspoon nutmeg
- 1 tablespoon Olive oil
- Salt and pepper to taste
Instructions
- Preheat the oven to 400°F
- Quarter the butternut squash, remove all guts and seeds with a spoon. Quarter an onion. Trim off the top of a head of garlic and place in tinfoil with a tablespoon of olive oil.1 medium butternut squash, 1 medium onion, 1 head of garlic
- Transfer veggies to a parchment lined baking sheet. Brush the butternut and onion with olive oil and sprinkle with salt and pepper.1 tablespoon Olive oil, Salt and pepper to taste
- Roast the onion and garlic for 40-50 minutes and the butternut squash for 1.5 hours.
- Once all the veggies are roasted remove from oven and scoop out the butternut squash with a spoon and place in a large pot. Once the garlic is slightly cooled, remove from the tinfoil and squeeze out the cloves into the pot. Next, place the onion in the pot and add 30 oz of chicken broth, the curry and chipotle powder and a pinch of nutmeg. Stir and bring to a boil over medium heat.30 oz Chicken broth, 2 teaspoon curry powder, ⅛ teaspoon chili powder, ⅛ teaspoon nutmeg
- Once soup is boiling remove from the heat and add the heavy cream. Allow to slightly cool and then use an immersion blender to blend all the ingredients together until smooth and creamy.8 oz heavy cream
- Soup is now ready to serve. If the soup has cooled down too much you may need to warm it up again on the stove. Serve in your favourite soup bowls and top with a dollop of sour cream.
Notes
This recipe card provides the basic details to make this recipe. For more information, questions or variations please review the content above the recipe card.
Updates and Revisions
If conflicting information between the video and recipe card, the recipe card will always have the most up to date information, ingredients and instructions.
Nutritional Information
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more.
🌡️ Food safety
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
See more food guidelines
Chef Dennis
What a delicious soup, it really warmed us up on a cold day !
Addie
These flavors are so delicious!
Amanda Dixon
This is the perfect fall soup! I just love how the curry adds such a nice warm spice to make it extra cozy, and it's so wonderfully creamy.
Oscar Chimenti
Thanks Amanda.
Jean
this butternut soup turned out great! we love how its rich in taste and easy to do.
Agnieszka
This soup sounds amazing! So easy and perfect for fall. Making it this weekend!
serena
I'm such a fan of butternut squash. The flavor combos are perfect for a great fall soup.
Oscar Chimenti
Thank you.
Megan Ellam
Yummo! What an incredible flavour combo! Thanks again Oscar for your incredible recipes.
Oscar Chimenti
Thank you Megan.