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white bowl with soup, spoon and dollop of sour cream
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4.95 from 36 votes

Low Carb Roasted and Curried Butternut Squash Soup

Made with roasted butternut squash, garlic and onion blended to a creamy and velvety rich soup.
Prep Time5 mins
Cook Time1 hr 30 mins
Total Time1 hr 35 mins
Course: Soup
Cuisine: American
Diet: Diabetic, Gluten Free
Servings: 8 people
Calories: 178kcal
Author: Oscar
Cost: $8


  • 1 medium butternut squash
  • 1 medium onion
  • 1 head of garlic
  • 30 oz Chicken broth
  • 2 teaspoon curry powder
  • teaspoon chipotle powder
  • 8 oz heavy cream
  • teaspoon nutmeg
  • 1 tablespoon Olive oil
  • Salt and pepper to taste


  • 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.
  • Transfer veggies to a parchment lined baking sheet. Brush the butternut and onion with olive oil and sprinkle with salt and pepper.
  • 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.
  • 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.
  • 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.



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: 1cup | Calories: 178kcal | Carbohydrates: 11g | Protein: 3g | Fat: 14g | Fiber: 3g | Sugar: 3g