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Low Carb Butternut Squash Soup Recipe

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4.3 from 39 reviews

  • Author: Alice
  • Total Time: 50 minutes
  • Yield: 6 servings
  • Diet: Low Calorie

Description

Low Carb Butternut Squash Soup is a silky, comforting, and smooth soup made from roasted or simmered butternut squash combined with aromatic vegetables, warm spices like cinnamon and nutmeg, and a creamy broth. This recipe balances a naturally sweet and savory flavor while keeping carbohydrates low, making it perfect for those seeking a satisfying, lower-carb meal. It’s easy to prepare in one pot, customizable with various toppings, and ideal for chilly days or meal prepping.

Ingredients

Soup Base

  • 1 medium butternut squash, peeled and cubed (about 4 cups)
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 4 cups vegetable or chicken broth
  • 2 tablespoons olive oil
  • 2 tablespoons butter

Spices and Herbs

  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 3-4 sprigs fresh thyme
  • Salt, to taste (about 1 teaspoon)
  • Black pepper, to taste (about 1/2 teaspoon)

Finishing Ingredients

  • 1/2 cup heavy cream
  • Fresh parsley, chopped, for garnish
  • 2 tablespoons pumpkin seeds, toasted, for garnish

Instructions

  1. Prepare the squash. Peel the butternut squash, remove the seeds, and cut it into roughly 1-inch cubes to ensure even cooking and quick simmering in the pot.
  2. Sauté aromatics. In a large pot over medium heat, warm the olive oil and butter together. Add the chopped onion and cook until softened and translucent, about 5 minutes. Then add the minced garlic and cook for an additional minute until fragrant, taking care not to burn it.
  3. Add squash and broth. Add the cubed butternut squash to the pot along with the vegetable or chicken broth. Stir in ground cinnamon, nutmeg, fresh thyme sprigs, salt, and black pepper, distributing the spices evenly.
  4. Simmer the soup. Bring the mixture to a gentle boil, then reduce the heat to low and cover the pot. Allow the soup to simmer for about 25-30 minutes, or until the squash is very tender and easily pierced with a fork.
  5. Remove thyme and blend. Carefully remove the thyme sprigs to avoid woody stems in the soup. Using an immersion blender, puree the soup directly in the pot until smooth and creamy. Alternatively, transfer the soup in batches to a blender and puree, then return to the pot.
  6. Add cream and gently warm. Stir in the heavy cream to enrich the texture. Warm the soup gently over low heat without bringing it back to a boil to maintain a silky consistency. Taste and adjust seasoning with additional salt and pepper if needed.
  7. Serve and garnish. Ladle the soup into bowls and garnish with freshly chopped parsley and toasted pumpkin seeds for added texture and a burst of fresh flavor.

Notes

  • For a dairy-free version, substitute butter with olive oil and heavy cream with full-fat coconut milk or unsweetened almond milk.
  • To deepen flavor, roast the butternut squash cubes in the oven at 400°F (200°C) for 25-30 minutes before adding to the pot.
  • Add spices like ground ginger, curry powder, or smoked paprika for a flavor twist.
  • Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.
  • Reheat gently on the stovetop or in a microwave, stirring occasionally to maintain smoothness.
  • Frozen butternut squash can be used directly without thawing for convenience.
  • If the soup is too thin, simmer uncovered after blending to reduce liquid and thicken it.
  • Prep Time: 15 minutes
  • Cook Time: 35 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American

Find it online: https://myhomemadecooking.com/low-carb-butternut-squash-soup-recipe/