The best Keto Butternut Squash Soup for cold days
This post may contain affiliate links. Learn more.
Deze post kan affiliate links bevatten. Lees meer.
With the temperature decreasing in Europe and with winter around the corner, let’s take advantage of the pumpkin season to create a hearty and simple Low Carb Butternut Squash soup.
This creamy and low carb Butternut Squash soup fits into a low carb or ketogenic diet, with about 12 grams of carbs per serving.
Serve this soup for lunch or a smaller portion as a starter to your dinner. This soup can also be eaten cold on warmer days.
How to make this warm and hearty Butternut Squash soup?
Ingredients Keto Butternut Squash soup:
Below are all the ingredients to make this low carb butternut squash soup good for 8 portions:
- 1 Butternut squash (1 kilo)
- 200 grams of onion
- 4 garlic cloves
- 500 ml vegetable bouillon (1 cube in 500 ml boiling water)
- 300 ml / 3/4 can coconut milk
- 1 tbsp olive oil
- 2 tsp of freshly grounded black pepper - to taste
- 1 tsp of salt - to taste
- 1 tsp of paprika powder - to taste
- 0.25 tsp cayenne pepper - to taste
- 1 tsp of cinnamon - to taste
- 1/8 tsp of grounded nutmeg
- fresh parsley - to decorate
Macros overview of the Low Carb Butternut Squash soup
In the below table you can find an estimate of the amount of carbs, protein and fat in this Butternut Squash soup. So you can easily add the macros in your keto macros app for your intake monitoring.
You can get about 8 portions from this soup, which is equal to about 12 grams of carbs (net carbs might differ depending on products used).
Step-by-step instructions on how to prepare the soup
1. Wash and cut the Butternut Squash
Firstly, wash the butternut squash and then cut it into 8 or 10 pieces with the skin still on it. The smaller the pieces, the faster it will cook, but also the more pieces you have later to remove the skin from.
Secondly, remove all the seeds. You can either throw the seeds away or keep them to roast them later to add as decoration on the soup or keep them for another recipe like our delicious Keto Bread.
2. Roast or microwave the Butternut Squash
Now you have 2 options. You can either put the butternut squash pieces in the microwave or roast it in the oven.
1) Prepare the squash in the microwave:
First of all, put the butternut squash pieces in a Tupperware container (with or without lid) and microwave the squash for about 10 to 15 minutes on a high watt (800) until soft. Pinch it with a fork and if the pumpkin is not soft enough, return to the microwave and add another 5 minutes. Keep on doing this until ready.
Secondly, you cut the onion and garlic in smaller pieces and fry it in some olive oil in a pan for about 10 minutes until soft.
2) Roast the squash in the oven:
Another option is to roast the butternut squash in the oven together with the onion and garlic. This will take much longer (1 or 2 hours depending on the size of the pumpkin pieces), but the flavours of the onion and garlic will already be added to the squash.
Start with preheating the oven to 200 degrees Celsius or 400 degrees Fahrenheit. Then, line an oven tray with parchment paper or grease a baking tray with some olive oil.
Add only the butternut squash pieces on the oven tray and drizzle with some olive oil. When choosing this option, the onion and garlic will be added to the oven after the first 45 minutes/1 hour has passed and the butternut already starts to soften. Just check regularly if the butternut squash is soft by poking a fork in the pumpkin. Be careful not to burn the onion and garlic.
Finally, once the butternut squash, onions and garlic are roasted and ready, let it cool down for about 10 minutes.
3. Add the coconut milk and vegetable stock and blend the mixture
When the butternut squash had cooled down a bit, you can scrape the pumpkin of its skin and add this with the onion and garlic to a blender.
Add 300 ml of coconut milk to help the blender blend everything into a puree. Once ready, add a bit of olive oil to a cooking pan and add the squash and coconut milk puree to the pan.
In the meantime, boil half a liter of water in a water boiler or pan and add 1 cube of vegetable bouillon to the boiled water. Stir and then add this to the soup.
4. Season the Low Carb Butternut Squash soup
It is time to add the seasoning to the soup to give it some extra flavour.
Add the salt, black pepper, paprika powder, cinnamon, cayenne pepper and grounded nutmeg.
You can adjust the amount of spices to your own taste, for example by adding more cayenne pepper if you like a bit of a kick. Mix the spices into the soup by stirring well.
5. Boil the soup for 10 minutes
Let the squash soup boil /simmer for about 10 minutes on a low to medium heat, while stirring it often to prevent it from burning.
Pour the Low Carb Keto Butternut squash soup into a soup bowl and decorate with a bit of freshly chopped parsley or roasted pumpkin seeds.
Love pumpkin? Check out our Keto Pumkin Cheesecake recipe!
Eat this soup with a slice of home-made Keto Bread with Olives and Rosemary, this one is so delicious and complements the soup.
Low Carb Keto Butternut Squash soup
Equipment
- Microwave or oven
- Blender
Ingredients
- 1 x Butternut squash (1 kilo)
- 200 grams onion peeled and cut
- 4 x garlic cloves peeled and cut
- 500 ml vegetable bouillon (1 cube in 500 ml boiling water)
- 300 ml / 3/4 can of coconut milk
- 1 tbsp olive oil
- 2 tsp freshly grounded black pepper to taste
- 1 tsp salt to taste
- 1 tsp paprika powder to taste
- 1 tsp cinnamon to taste
- 0.25 tsp cayenne pepper to taste
- 1/8 tsp grounded nutmeg to taste
- 1 tbsp freshly chopped parsley for decoration
Instructions
- Wash the butternut squash and cut it into 8 or 10 pieces with the skin still on it.
- Remove all the seeds.
Option 1: Preparation in the microwave
- Put the butternut squash pieces in a Tupperware container and microwave the squash for about 10 to 15 minutes on a high wattage (800) until soft.
- Pinch it with a fork and if the pumpkin is not soft enough, return to the microwave and add another 5 minutes. Keep on doing this until ready.
- In the meantime, cut the onion and garlic in smaller pieces and fry it in some olive oil in a pan for about 10 minutes until soft.
Option 2: Preparation in the oven
- First of all, preheat the oven to 200 degrees Celsius or 400 degrees Fahrenheit.
- Preferably, cut the butternut squash into smaller pieces to speed up the cooking time.
- Secondly, peel and chop the onion and garlic into big pieces.
- Thirdly, place parchment paper on an oven tray or grease a big baking tray with some olive oil.
- Roast the butternut squash in the oven and drizzle with some olive oil.
- After 30 minutes / 1 hour (depending on the size of your pieces), when the butternut starts to soften, add the onions and garlic for about 30 minutes.
- Once ready and the butternut is soft and the onions and garlic are also cooked, let it all cool down for about 10 minutes before you can peel of the skin of the butternut squash.
Final instructions for both options
- Add the flesh of the pumpkin, the onions and garlic to a blender.
- Pour 300 ml of coconut milk into the blender to help it blend everything into a puree.
- Drizzle a bit of olive oil into a cooking pan and add the squash and coconut milk puree to the pan.
- In the meantime, boil half a liter of water in a water boiler or pan and add 1 cube of vegetable bouillon to the boiled water. Stir well and then add this to the soup.
- Season the soup with salt, black pepper, paprika powder, cinnamon, cayenne pepper and grounded nutmeg.
- Mix the spices into the soup by stirring well.
- Let the squash soup boil /simmer for about 10 minutes on a low to medium heat, while stirring it often to prevent it from burning.
- Pour the Low Carb Keto Butternut squash soup into a bowl.
- Then, decorate the soup with a bit of freshly chopped parsley or roasted pumpkin seeds.
- Finally, your soup is ready to be served. This recipe contains about 8 portions of soup. Enjoy!
Amazon and the Amazon logo are trademarks of Amazon.com, Inc. or its affiliates.
Bol.com en het Bol.com logo zijn handelsmerken van Bol.com of haar affiliates.
One Comment
Pingback: