This silky, low-carb soup balances the natural sweetness of roasted butternut squash with warm spices like cinnamon and cumin.

Coconut cream adds a rich, velvety finish without dairy, making it perfect for cozy fall dinners or meal prep. It’s comforting, nourishing, and keto-adapted without sacrificing flavor.

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Keto Butternut Squash Soup Ingredients

• 1 medium butternut squash (about 2 ½ lbs), peeled, seeded, and cubed
• 2 tablespoons olive oil (or avocado oil for a neutral flavor)
• 1 teaspoon ground cinnamon
• ½ teaspoon ground cumin
• ½ teaspoon smoked paprika
• ½ teaspoon sea salt
• ¼ teaspoon ground black pepper
• 1 small yellow onion, diced
• 2 garlic cloves, minced
• 4 cups vegetable broth (or chicken broth for more flavor)
• ½ cup canned full-fat coconut milk (plus more for drizzling)
• 1 tablespoon apple cider vinegar (adds brightness)
• Optional: pinch of cayenne for subtle heat
• Optional garnish: toasted pumpkin seeds, fresh thyme, coconut cream swirl

Kitchen Tool Tips

• Immersion blender: Makes it easy to blend the soup right in the pot—no need to transfer hot liquid.
• Sheet pan: Essential for roasting the squash evenly and developing caramelized flavor.
• Heavy-bottomed soup pot or Dutch oven: Helps maintain steady heat and prevents scorching during simmering.

How to Make Keto Butternut Squash Soup

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Toss squash cubes with 1 tablespoon olive oil, cinnamon, cumin, paprika, salt, and pepper. Spread on the baking sheet and roast for 25–30 minutes, until soft and lightly browned.
3. Sauté aromatics: In a large soup pot, heat remaining oil over medium heat. Add onion and cook 5 minutes until translucent. Add garlic and cook 1 minute more.
4. Combine & simmer: Add roasted squash to the pot along with broth. Bring to a simmer and cook for 10 minutes to blend flavors.
5. Blend: Use an immersion blender to purée the soup until smooth. (Or carefully transfer to a blender in batches.)
6. Finish: Stir in coconut milk and apple cider vinegar. Simmer 2 more minutes. Taste and adjust seasoning.
7. Serve: Ladle into bowls and garnish with coconut cream, pumpkin seeds, or fresh herbs.

Nutritional Information

Per serving:

• Calories: 210
• Fat: 13g
• Carbohydrates: 17g
• Protein: 3g
• Fiber: 4g
• Sodium: 540mg

How to Serve

Top each bowl with a swirl of coconut cream and a handful of toasted pumpkin seeds for crunch. Pair with a side of keto seed crackers or a crisp romaine salad with lemon vinaigrette to keep it light yet satisfying.

Storage

Store leftovers in an airtight container in the fridge for up to 5 days.
To freeze, let cool completely and freeze in freezer-safe containers for up to 3 months.
Reheat gently on the stovetop over medium-low heat or in the microwave, stirring occasionally.

FAQ

Can I use pre-cut butternut squash?

Yes, store-bought cubed squash works great and saves prep time. Just be sure it’s fresh and not overly moist.

Is butternut squash keto-friendly?

In moderation, yes. While it’s higher in carbs than leafy greens, this recipe keeps it keto by balancing squash with fat-rich coconut milk and portion control.

Can I make it creamier?

Absolutely—add more coconut milk or a tablespoon of almond butter for extra richness.

How spicy is this soup?

It’s mild and warming. Add cayenne or a dash of chili oil for more heat.

What protein can I add to make it a full meal?

Grilled chicken, crispy bacon bits, or crumbled sausage pair wonderfully while keeping it low-carb.

Flavor Pairing Suggestions

This soup’s natural sweetness and warmth pair beautifully with:

• Sharp cheeses (if not dairy-free): like aged cheddar crisps
• Herbaceous elements: like sage or thyme
• Salty contrast: bacon, olives, or roasted nuts
• Light white wine or herbal teas for sipping

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If you try this recipe, I’d love to hear your thoughts in the comments below.