Go Back Email Link
–+ servings
Low Carb Butternut Squash Soup with a hand stirring the soup with. a gold spoon
Pin Recipe Print Recipe
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
Cook Time1 hour 45 minutes
Total Time1 hour 5 minutes
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

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.

Did You Make This Recipe?Let me know! Leave a comment & recipe rating below.