Soup - Low carb butternut squash soup recipes

Author: John Shephard  

This Low Carb Butternut Squash Soup will satisfy all your soup cravings! This savory keto butternut squash soup recipe is creamy, subtly spiced, and delicious.

Low Calorie Butternut Squash Soup

This low calorie butternut squash soup has a very mild curry flavor which compliments the squash perfectly! It works out at 125 calories per bowl!
Provided by: Marianne
Total time: 40 minutes
Cook time: 25 minutes
Prep time: 15 minutes
Yields: 4 servings
Cuisine: American
Number of ingredients: 11
  • 5 sprays calorie controlled cooking spray
  • 1 medium white onion (chopped)
  • 2 cloves garlic (minced)
  • 1 medium butternut squash (approx 850g when deseeded, peeled & chopped)
  • 1 ½ tbsp mild curry powder
  • ¼ tsp ground cinnamon
  • 1 pinch salt (to taste)
  • 1 pinch black pepper (to taste)
  • 3½ cups vegetable stock ((850ml) )
  • 2 tbsp fat free natural yogurt (optional (additional calories))
  • 1 tbsp pumpkin seeds (optional (additional calories))
  • Serving Size: 4 bowls
  • Calories: 125 kcal
  • Carbohydrate: 29 g
  • Protein: 3 g
  • Fat: 2 g
  • Saturated Fat: 1 g
  • Sodium: 843 mg
  • Fiber: 5 g
  • Sugar: 7 g
  • Unsaturated Fat: 2 g
How to cook:
  1. Spray the bottom of a heavy based saucepan with the calorie controlled spray and heat over a medium heat.
  2. Add the chopped onions and saute for a couple of minutes, stirring frequently to ensure that they don't stick to the pan.
  3. Add the minced garlic and saute for a further minute.
  4. Add the chopped butternut squash and stir.
  5. Sprinkle over the curry powder, ground cinnamon and salt and pepper and give it a good stir.
  6. Add a couple of tablespoons of water to the squash, stir, then place the lid on the saucepan and cook for 3 - 4 minutes.
  7. Remove the lid and pour in the vegetable stock. Stir and increase the heat.
  8. Bring to the boil, then reduce the heat to low. Place the lid on the saucepan and simmer for 15 minutes.
  9. After 15 minutes, check the butternut squash is tender by piercing with a sharp knife. If the knife enter the squash easily it is cooked, if there is still resistance then simmer for a further 3 or 4 minutes.
  10. Remove from the heat and use an immersion blender to puree until the soup is creamy and smooth.
  11. Alternatively, you can pour the mixture into a blender and blend until smooth.
  12. Taste and add more salt and pepper as required.
  13. Serve with a swirl of natural yogurt and a few pumpkin seeds for crunch (additional calories!)
  14. Enjoy with some low calorie bread or crackers.
Notes: Creamy keto butternut squash soup recipe, Instructions. Preheat the oven to 200C (390F). Melt 2 tablespoon of butter in a microwave and set aside. In a mixing bowl, combine the cubed …

Low Carb Keto Butternut Squash soup

Low Carb Keto Butternut Squash soup
A warm and hearty soup to get you through the colder days. With 12 grams of carbs per serving.
Provided by: V.
Total time: 100 minutes
Cook time: 90 minutes
Prep time: 10 minutes
Yields: 8 servings
Cuisine: American,European,International
Number of ingredients: 13
  • 1 x Butternut squash ((1 kilo))
  • 200 grams onion (peeled and cut)
  • 4 x garlic cloves (peeled and cut)
  • 500 ml vegetable bouillon (1 cube in 500 ml boiling water)
  • 300 ml / 3/4 can of coconut milk
  • 1 tbsp olive oil
  • 2 tsp freshly grounded black pepper (to taste)
  • 1 tsp salt (to taste)
  • 1 tsp paprika powder (to taste)
  • 1 tsp cinnamon (to taste)
  • 0.25 tsp cayenne pepper (to taste)
  • 1/8 tsp grounded nutmeg (to taste)
  • 1 tbsp freshly chopped parsley (for decoration)
  • Calories: 125 kcal
  • Serving Size: 1 serving
How to cook:
  1. Wash the butternut squash and cut it into 8 or 10 pieces with the skin still on it.
  2. Remove all the seeds.
  3. Option 1: Preparation in the microwave
  4. Microwave
  5. Put the butternut squash pieces in a Tupperware container and microwave the squash for about 10 to 15 minutes on a high wattage (800) until soft.
  6. Check
  7. Pinch it with a fork and if the pumpkin is not soft enough, return to the microwave and add another 5 minutes. Keep on doing this until ready.
  8. Fry
  9. In the meantime, cut the onion and garlic in smaller pieces and fry it in some olive oil in a pan for about 10 minutes until soft.
  10. Option 2: Preparation in the oven
  11. Preheat
  12. First of all, preheat the oven to 200 degrees Celsius or 400 degrees Fahrenheit.
  13. Cut
  14. Preferably, cut the butternut squash into smaller pieces to speed up the cooking time.
  15. Chop
  16. Secondly, peel and chop the onion and garlic into big pieces.
  17. Transfer
  18. Thirdly, place parchment paper on an oven tray or grease a big baking tray with some olive oil.
  19. Drizzle
  20. Roast the butternut squash in the oven and drizzle with some olive oil.
  21. Add
  22. After 30 minutes / 1 hour (depending on the size of your pieces), when the butternut starts to soften, add the onions and garlic for about 30 minutes.
  23. Cool
  24. Once ready and the butternut is soft and the onions and garlic are also cooked, let it all cool down for about 10 minutes before you can peel of the skin of the butternut squash.
  25. Final instructions for both options
  26. Blend
  27. Add the flesh of the pumpkin, the onions and garlic to a blender.
  28. Add
  29. Pour 300 ml of coconut milk into the blender to help it blend everything into a puree.
  30. Transfer
  31. Drizzle a bit of olive oil into a cooking pan and add the squash and coconut milk puree to the pan.
  32. Boil
  33. In the meantime, boil half a liter of water in a water boiler or pan and add 1 cube of vegetable bouillon to the boiled water. Stir well and then add this to the soup.
  34. Season the soup with salt, black pepper, paprika powder, cinnamon, cayenne pepper and grounded nutmeg.
  35. Stir
  36. Mix the spices into the soup by stirring well.
  37. Boil
  38. Let the squash soup boil /simmer for about 10 minutes on a low to medium heat, while stirring it often to prevent it from burning.
  39. Pour the Low Carb Keto Butternut squash soup into a bowl.
  40. Decorate
  41. Then, decorate the soup with a bit of freshly chopped parsley or roasted pumpkin seeds.
  42. Enjoy
  43. Finally, your soup is ready to be served. This recipe contains about 8 portions of soup. Enjoy!
Notes: Low-Carb Thai Curried Butternut Squash Soup, Preheat a dutch oven or a soup pot over medium heat. Add coconut oil. When coconut oil has melted, add onions. Cook onions, stirring frequently, until they …

Low Carb Butternut Squash Soup

Low Carb Butternut Squash Soup
This Low Carb Butternut Squash Soup will satisfy all your soup cravings! Easy to make and healthy to eat, this simple recipe will be on your table in 30 minutes!
Provided by: kaydimaggio
Total time: 30 minutes
Cook time: 30 minutes
Prep time: 5 minutes
Yields: 4 servings
Cuisine: American
Number of ingredients: 10
  • 1 large butternut squash (peeled and cubed)
  • 2 red bell peppers
  • 2 carrots
  • 1 can of reduced fat coconut milk
  • 6 cups vegetable broth
  • 1 teaspoon salt
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon oregano
  • 1/2 teaspoon pepper
  • Serving Size: 1 bowl
  • Calories: 201 kcal
  • Sugar: 8 g
  • Sodium: 616 mg
  • Fat: 14.5 g
  • Saturated Fat: 12.7 g
  • Carbohydrate: 19 g
  • Fiber: 4.3 g
  • Protein: 2.9 g
How to cook:
  1. Preheat the oven to 425 degrees.
  2. Start by dicing and peeling your squash. To do this, cut off the ends of the squash and then using a vegetable peeler, peel the squash. Once the squash is peeled, slice it in half lengthwise and then slice each half widthwise. Scoop out the seeds and dice. Chop the red bell peppers and carrots.
  3. On a sheet pan, arrange the red bell peppers, carrots, and butternut squash. Drizzle with olive oil and roast for 30 minutes.
  4. When the vegetables are finished roasting, take them out of the oven and add the vegetables, spices, broth, and coconut milk to a high-speed blender. Blend until smooth. Pour into bowls and top with desired toppings and enjoy!
Notes: Creamy Keto Butternut Squash Soup Recipe, Directions. 1. Preheat the oven to 400 degrees. 2. Cook the butternut squash by cutting it in half lengthwise. Add salt and olive oil evenly to each half, …

Creamy Keto Butternut Squash Soup

Creamy Keto Butternut Squash Soup
This savory keto butternut squash soup recipe is creamy, subtly spiced, and delicious. Plus, the healthy low carb and keto-friendly ingredients make this a winning recipe for any night! This keto butternut squash soup recipe can be easily doubled to please a crowd, or prepped and frozen to enjoy later.
Provided by:
Total time: 60 minutes
Cook time: 50 minutes
Prep time: 10 minutes
Yields: 8 servings
Cuisine: American
Number of ingredients: 10
  • 2 lbs butternut squash
  • 4 cups chicken bone broth
  • 12 oz unsweetened coconut milk
  • ¼ tsp nutmeg
  • ¼ tsp cinnamon
  • 1 tsp salt
  • ⅛ tsp black pepper
  • 2 tbsp olive oil
  • ¼ tsp thyme
  • 1 tbsp minced garlic
  • Calories: 89 calories
  • Carbohydrate: 10 grams
  • Fat: 1.3 grams
  • Fiber: 3 grams
  • Protein: 7.7 grams
  • Serving Size: 1 bowl
How to cook:
  1. Directions
  2. Preheat the oven to 400 degrees.
  3. Cook the butternut squash by cutting it in half lengthwise. Add salt and olive oil evenly to each half, place facedown on a baking sheet, and place in the oven.
  4. Bake the squash for 50-60 minutes or until soft.
  5. In a pot over low heat, combine the coconut milk, bone broth, and seasonings. Stir until well combined.
  6. Add the cooked squash and coconut milk mixture to a blender or food processor and blend until smooth and creamy.
  7. Serve your keto butternut squash soup immediately or store in the fridge/freezer for later.
  8. Optional: try garnishing your keto butternut squash soup with fresh thyme and/or a swirl of coconut milk.
Notes: Creamy Butternut Squash Soup, Instructions. In a dutch oven or large pot, heat oil and cook garlic and onion until translucent. Add squash and broth and water to pot. Bring to a boil …
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