Keto Butternut Squash Soup - Low Carb, Gluten-Free, 5 Ingredients (2024)

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.

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, orSausage 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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