Keto Butternut Squash Soup
If you’re looking for an easy butternut squash soup recipe, you’ve come to the right place. And what better way to warm your belly on those chilly winter afternoons, too? This soup goes from stove to table in under 45 minutes. Does it get any better?
This keto-friendly soup is made with full-fat coconut milk as well for an extra touch of nuttiness and a hint of sweetness. You’ll make this soup time and time again.
This butternut squash soup with coconut milk is both super creamy and flavorful, with a hint of warmth and spice. It has a smooth and velvety texture. The combination of butternut squash, spices, and coconut milk creates a very rich and creamy base.
The butternut squash adds a subtly sweet and nutty flavor to the soup and the spices—cinnamon, nutmeg, and a pinch of cayenne pepper—gives the warm and aromatic touch that pairs perfectly with the creamy richness and enhances the overall flavor.
I’m not drooling; you are!
(This post contains affiliate links, so if you make a purchase, I may make a small commission at no extra cost to you – affiliate disclosure here)
What you’ll need to make this creamy butternut squash soup
This creamy butternut squash soup is super easy to whip up with just a few simple ingredients you already have in your kitchen.
Equipment
Blender: You can use an immersion blender or any blender really
Large pot: Make sure your pot is large enough to hold the squash and the liquid
Ingredients
1 small butternut squash, peeled, seeded, and cubed (about 2 cups)
2 cups bone broth
1 tablespoon olive oil
1 clove garlic, minced
1/4 small onion, sliced
1/2 cup coconut milk (full-fat)
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
Pinch of cayenne pepper (adjust to taste)
Salt to taste
Heavy cream (for garnish)
Chopped fresh cilantro (for garnish)
How to make butternut squash soup
In a large pot, heat the olive oil over medium heat. Add the minced garlic and sliced onion. Sauté until the onion becomes translucent and fragrant.
Add the cubed butternut squash, ground cinnamon, ground nutmeg, ground cayenne pepper, and salt to the pot and sauté for another 5 minutes, stirring occasionally.
Pour in the bone broth and bring the mixture to a boil. Reduce the heat to low, cover the pot, and let it simmer for about 20-25 minutes or until the butternut squash becomes tender.
Using an immersion blender, blend the soup until smooth and creamy. Alternatively, you can transfer the mixture to a blender and blend in batches until smooth. Be careful when blending hot liquids.
Return the soup to the pot and place it back on the stove over low heat. Stir in the coconut milk and let the soup simmer for an additional 5 minutes to allow the flavors to meld together.
Remove the pot from the heat. Ladle the soup into bowls.
Drizzle a small amount of heavy cream over each serving as a garnish.
Sprinkle chopped fresh cilantro on top for added freshness and flavor.
Suggested modifications for the best butternut squash soup recipe
Adjust Sweetness: If you prefer the soup to be less sweet, you can reduce or omit the sweet ingredients like cinnamon, nutmeg, or coconut milk.
Savory Twist: To give the soup a more savory profile, you can experiment with adding herbs such as sage, thyme, or rosemary. These herbs can add depth and earthiness to the soup, balancing out the natural sweetness of the butternut squash.
Tangy Flavor: If you enjoy a touch of acidity, consider adding a squeeze of fresh lemon or a splash of apple cider vinegar to the soup just before serving. The acidity will provide a subtle tang that can help cut through the sweetness and add a refreshing element.
Spicy Kick: For those who prefer a bit of heat, you can incorporate spices like paprika, cayenne pepper, or chili flakes. Start with a small amount and adjust to your desired level of spiciness. The spices will add a pleasant kick and complexity to the soup’s flavor.
Ideas for Variation:
Add Protein: To make the soup more filling and add protein, you can incorporate cooked chicken or shrimp into the soup. Simply dice the cooked protein and add it to the soup during the final simmering stage.
Toppings: Besides the recommended garnishes of heavy cream and fresh cilantro, you can get creative with toppings. Consider adding crispy bacon bits, toasted pumpkin seeds, or grated Parmesan cheese for added texture and flavor.
Remember to make any modifications within the keto guidelines to maintain the low-carb and high-fat nature of the recipe.
More tips for butternut squash soup
To keep this recipe keto-friendly, ensure that the ingredients you use, such as bone broth and coconut milk, are low in carbs and free from added sugars.
Adjust the spices according to your preference. If you prefer a milder soup, reduce the amount of ground cayenne pepper or omit it altogether.
When blending the soup, be cautious with hot liquids to avoid any splattering. If using a blender instead of an immersion blender, allow the soup to cool slightly before blending and blend in batches if necessary.
For a creamier texture, you can add a little extra coconut milk or heavy cream while blending the soup.
This soup can be made ahead of time and stored in the refrigerator for a few days. Simply reheat it gently on the stovetop when ready to serve.
Feel free to customize the garnishes according to your liking. You can use other keto-friendly toppings like crispy bacon bits, grated cheese, or toasted pumpkin seeds.
What to serve with this butternut squash soup
You can certainly eat this soup alone or as a side dish to any of the following keto recipes:
You can also serve it with some delicious keto-friendly bread. Here are a few suggestions:
More great soup recipes
If you love making soup, here are a few more amazing, simple, and delicious soup recipes you might enjoy.
- Hearty Sausage Soup With Peppers and Spinach
- Chicken Tortilla Soup
- Instant Pot Tomato Basil Soup
- Creamy Keto Turkey Mushroom Soup
- Creamy Bacon Cheeseburger Soup
Save This Recipe in Your Inbox
Share your email and we will send this recipe to your inbox! Plus, enjoy all the new recipes as they post!
Butternut Squash Soup
Equipment
- Blender
Ingredients
- 1 small butternut squash peeled, seeded, and cubed (about 2 cups)
- 2 cups bone broth see notes
- 1 tablespoon olive oil
- 1 clove garlic minced
- 1/4 small onion sliced
- 1/2 cup coconut milk full-fat
- 1/4 teaspoon ground cinnamon
- 1/8 teaspoon ground nutmeg
- Pinch of cayenne pepper adjust to taste
- Salt to taste
- Heavy cream for garnish
- Chopped fresh cilantro for garnish
Instructions
- In a large pot, heat the olive oil over medium heat. Add the minced garlic and sliced onion. Sauté until the onion becomes translucent and fragrant.
- Add the cubed butternut squash, ground cinnamon, ground nutmeg, ground cayenne pepper and salt to the pot and sauté for another 5 minutes, stirring occasionally.
- Pour in the bone broth and bring the mixture to a boil. Reduce the heat to low, cover the pot, and let it simmer for about 20-25 minutes or until the butternut squash becomes tender.
- Using an immersion blender, blend the soup until smooth and creamy. Alternatively, you can transfer the mixture to a blender and blend in batches until smooth. Be careful when blending hot liquids.
- Return the soup to the pot and place it back on the stove over low heat. Stir in the coconut milk and let the soup simmer for an additional 5 minutes to allow the flavors to meld together.
- Remove the pot from the heat. Ladle the soup into bowls.
- Drizzle a small amount of heavy cream over each serving as a garnish.
- Sprinkle chopped fresh cilantro on top for added freshness and flavor.
Notes
Nutrition
Iva discovered the keto diet back in 2020 and has experimented with it, off and on. She recently took over this site and shares experiences, her knowledge and some yummy recipes. She also runs a women only website Women Blazing Trails.
