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    Home » Recipes » Soups & Salads

    Low Carb Butternut Squash Soup

    Published: Sep 15, 2023 by Briana · This post may contain affiliate links where I may receive compensation. Please see my disclosure for details.

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    A healthy low carb butternut squash soup that’s perfect for a cozy fall day. It’s seasoned with warm spices and it's all made in one pot without heavy cream. 

    Low Carb Butternut Squash Soup with a hand stirring the soup with. a gold spoon
    Jump to Recipe

    When I think of the fall season, I immediately think of pumpkin soup recipes or this butternut squash apple soup. It’s incredibly easy to make, loaded with wholesome ingredients, and it’s also gluten-free and dairy-free. It has the perfect balance of sweet and savory fall flavors. It’s sure to be the perfect fall comfort food and you’ll want to make this soup all season long. 

    This healthy version of butternut squash soup is creamy, comforting, and full of flavor. It’s a delicious vegan soup with warm spices and a hint of sweetness from the maple syrup. With just the right balance of savory and sweet, it’s perfect for satisfying your cozy fall soup season cravings.

    Why You’ll Love This Recipe

    Here are some reasons to love this low-carb butternut squash soup:

    • It’s dairy free - made without any heavy whipping cream or milk
    • Simple ingredients - you’ll only need 8 ingredients to make this delicious squash soup recipe
    • It’s keto friendly - Butternut squash has a lot of fiber. By counting net carbs instead of total carbs, making it a low carb soup. It's perfect for fitting it into a keto diet
    • Made with good for you ingredients - It’s loaded with wholesome healthy ingredients like butternut squash, apple and coconut milk
    • Loaded with nutrients - such as vitamin C, folate, potassium, magnesium, vitamin B6, vitamin K, and antioxidants

    Equipment You’ll Need 

    • Large Pot - to cook the soup in
    • Immersion blender - to puree the soup. You can also use a high-speed blender as a substitute.

    Ingredients You’ll Need

    With only 8 main ingredients, it’s easy to make and tastes amazing. You’ll have a big batch to enjoy all week long! (See the recipe card below for the full amounts needed)

    • Butternut squash - You'll need a medium butternut squash. I like to peel my own butternut squash when making this soup. You can opt to buy it pre-cut, peeled and already chopped into small pieces if you’re short on time.
    • Apple - Adding a sweet fruit to a savory butternut squash soup helps balance out the flavors. I prefer Gala or Honeycrisp apples. 
    • Olive oil - You’ll need a bit of olive oil for sauteing the onion, squash and apple.
    • Onion -  Adds flavor to the savory soup. You can also substitute onion powder if you prefer.
    • Spices - Kosher salt, black pepper and pumpkin pie spice are all used in the soup. Taste and adjust the seasonings as needed.
    • Stock - I used vegetable stock to help add in flavor and to keep the soup vegan. You can also use chicken stock if you prefer.
    • Coconut Milk - Unsweetened full fat coconut milk helps add a creamy texture into the soup. It’s used to substitute heavy whipping cream. I like to save a little bit of coconut milk to swirl on top of my soup. 
    • Maple Syrup -butternut squash soup with maple syrup adds a hint of sweetness to the soup..
    • Garnish - This soup really doesn’t need a garnish but you can always elevate it by topping the soup with some pumpkin seeds, coconut milk, black pepper or other garnishes.
    Butternut Squash Soup Ingredients with labels

    How to Cut Butternut Squash Into Cubes

    1. Slice off the ends of the butternut squash. 
    2. Peel the butternut squash. I recommend using a sharp vegetable peeler. If you do not own a peeler, you can use a knife to carefully slice off the peel. 
    3. Cut the butternut squash in half, horizontally, to have a better handle on one piece at a time. Then slice both halves of the butternut squash in half, vertically. 
    4. Scrape out the seeds and the pulp using a large spoon.
    5. Cube the squash down to the desired size, preferably small and equally sized pieces so that they cook evenly.
    Peeled Butternut Squash laying on a white marble table
    Cut Butternut Squash laying on a white marble table
    Cut Butternut Squash with seeds inside
    Butternut Squash Deseeded with seeds in a clear bowl with a black spoon

    How to Make the Low Carb Butternut Squash Soup

    1. Heat the oil in a saucepan over medium-high heat.
    2. Add the onion, salt and pepper and cook for 5 minutes or until the onion is golden brown and tender, stirring occasionally.
    3. Toss in the apple, squash and pumpkin pie spice in the saucepan over medium heat. Cook for 25 minutes, covered with a lid, until the apple and squash are tender and well browned. Stir occasionally.
    4. Stir in the broth and turn up the heat to a slow boil.
    5. Reduce the heat to medium low and cook, uncovered, for 20 minutes or until the squash is tender.
    6. Pour in the coconut milk and maple syrup and using an immersion blender, purée
    7. the soup.
    8. Taste and adjust seasonings as needed. Serve warm.  

    What to Serve with Butternut Squash Soup

    You can serve the savory butternut squash soup with toasted bread or croutons to go in the soup. You can also serve the butternut squash as a side soup to your favorite fall salad, cornbread, main course, or eat the soup by itself.

    Storage and Reheat

    • Store the soup in an airtight container in the fridge for up to 5 days. 
    • To Reheat the soup you can pour some in a pot on the stovetop on low, stirring occasionally until heated. You can reheat it in a microwave safe bowl, in 30 second increments until warmed. You may need to add a little broth or water to thin out the soup when reheating it.
    • Freezing the soup is a great idea to save some for later use. You can store it in a freezer-friendly container for up to 2 months. When you’re ready to use, allow the soup to defrost in the fridge and then reheat per reheating instructions. 
    Two Butternut Squash Apple Soups in a white bowl with gold spoons on a white marble table

    Recipe FAQ

    Is butternut squash low carb?

    Yes, butternut squash has around 9g net carbs per 100g. This keto butternut squash soup can be enjoyed in moderation if you’re on a keto diet.

    What do you eat with butternut soup?

    You can pair this soup with toasted bread, cornbread, croutons, crackers, salad or just have it by itself.

    What about freezing butternut squash soup?

    Once the butternut squash apple soup is at room temperature you can freeze it  by storing it in an airtight, freezer-safe container for up to 2 months.

    When you’re ready to eat it, I recommend taking it out of the freezer the night before so it can defrost in the fridge overnight.

    Can you buy pre-cut vegetables?

    Absolutely. As a shortcut, you can buy pre-chopped butternut squash and onion since it will all get blended together anyway.

    More Recipes You May Like

    Butternut Squash Noodles

    Butternut Squash Cauliflower Gnocchi

    Pumpkin Soup

    Vegetarian Chili

    One Pot Vegan Chili Mac

    Low Carb Butternut Squash Soup with a hand stirring the soup with. a gold spoon
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    5 from 4 votes

    Low Carb Butternut Squash Soup

    A healthy low carb butternut squash soup that’s perfect for a cozy fall day. It’s seasoned with warm spices and it's all made in one pot without heavy cream.
    Prep Time20 minutes mins
    Cook Time1 hour hr 45 minutes mins
    Total Time1 hour hr 5 minutes mins
    Course: Soup
    Cuisine: American
    Keyword: Butternut Squash, healthy, low carb, soup
    Servings: 10
    Author: Briana

    Equipment

    • 1 Immersion blender

    Ingredients

    • 1 medium butternut squash peeled, seeded and cut into cubes (about 5-6 cups)
    • 1 Gala apple peeled, cored and cut into cubes (about 1 cup)
    • 3 tablespoons olive oil
    • 1 large sweet onion finely chopped
    • 1 1/4 teaspoons kosher salt or to taste
    • 1 tablespoon ground black pepper or to taste
    • 1/2 teaspoon pumpkin pie spice
    • 4 cups vegetable broth
    • 3/4 cup coconut milk canned, full fat, unsweetened
    • 3 tablespoons maple syrup
    Get Recipe Ingredients

    Instructions

    • Heat the oil in a saucepan over medium-high heat.
    • Add the onion, salt and pepper and cook for 5 minutes or until the onion is golden brown and tender, stirring occasionally.
    • Toss in the apple, squash and pumpkin pie spice in the saucepan over medium heat. Cook for 25 minutes, covered with a lid, until the apple and squash are tender and well browned. Stir occasionally.
    • Stir in the broth and turn up the heat to a slow boil.
    • Reduce the heat to medium low and cook, uncovered, for 20 minutes or until the squash is tender.
    • Pour in the coconut milk and maple syrup and using an immersion blender, purée the soup.
    • Once the soup is fully pureed, taste and adjust seasonings as needed. Serve warm.

    Nutrition

    Calories: 142kcal | Carbohydrates: 19g | Protein: 1g | Fat: 8g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 673mg | Potassium: 365mg | Fiber: 2g | Sugar: 9g | Vitamin A: 8186IU | Vitamin C: 18mg | Calcium: 54mg | Iron: 1mg

    Disclaimer

    Although HalfPastHungry.com attempts to provide accurate nutritional information, note that these are only estimates. Nutritional information may be affected based on which products you use, the brand that was purchased, or in other unforeseeable ways. HalfPastHungry.com will not be held liable for any reliance on given nutritional information. If you need to follow a specific caloric regimen, please consult your physician first.

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    About Briana

    Briana is the blogger, recipe developer and food photographer behind HalfPastHungry. She's been blogging since 2017 sharing thyroid friendly and plant-based recipes that are easy to make, healthy and nutritious.

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    Hi! My name is Briana. 
    After being diagnosed with Thyroid Cancer in my early 20's, I struggled with hypothyroidism and weight gain, which started me on my plant-based journey. HalfPastHungry is your source for beginner friendly plant-based recipes that are easy to make, healthy and nutritious and make eating plant-based easier for you.

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