Creamy keto butternut squash soup is your ticket to fall comfort when you want to keep it low carb but are starved for big, cozy flavors. Ever stood in your kitchen, staring blankly at a butternut squash, thinking “How do I even make this into soup that won’t mess up my keto?” Been there—definitely done that. Honestly, after trying just about every trick in the book (even giving up before I found my groove), I cracked the code and now it’s in our weekly dinner round-up. If you’re all about that creamy texture—like, the really good stuff—this is exactly what you need. You might want to peek at these other ideas for creamy low-carb soups or even a fun air fryer squash trick if you like mixin’ things up, too.
Ingredients and substitutions
I’ll keep it real—grabbing a big, solid butternut squash can be intimidating. But here’s what you actually need for a knockout creamy keto butternut squash soup:
A decent-sized butternut squash (get one that feels heavy, not hollow or you’re wasting time), fresh garlic, a decent onion, full-fat coconut milk or heavy cream (serious creaminess alert), chicken broth, and a good knob of butter or ghee. Easy, right?
If you hate coconut, swap for all heavy cream. No onion in the house? A couple shallots work in a pinch. And don’t even sweat it if you’re dairy free—olive oil or avocado oil works instead of butter. Toss in a dash of curry powder if you want heat, or smoked paprika for that earthy oomph. I admit I go wild some nights and add a sprinkle of nutmeg just because.
Basically, you can riff on the base as long as you keep it pretty low-carb. But please, please—don’t skip the fat. That’s what makes this soup so lush and stick-to-your-ribs hearty.
This soup is so velvety and quick, even my picky husband—who swears he ‘hates squash’—goes for seconds every time. Life-changer!
Carbs in butternut squash soup
So, the big question: can you have butternut squash and still stay keto? Actually, yes—but within reason. Butternut squash is kinda starchy, sure, but if you’re smart about portion size you’ll make it work.
A one-cup serving of plain, cooked butternut squash has around 15 grams of carbs. But in this creamy keto butternut squash soup, you’re diluting those carbs with broth, cream, and all the good stuff, which helps create a more keto-friendly bowl.
If you’re watching carbs closer than a hawk, you can always use a combo of squash and cauliflower. That sneaky move cuts the net carbs down, and honestly—no one will know unless you tell them. For strict keto, go light on the soup, add some shredded chicken for protein, and boom—it fits your macros and still feels totally decadent.
When you crave a cozy soup night, this is a soup that doesn’t wreck your carb budget (especially compared to regular potato or pumpkin soups).
How to thicken low carb butternut squash soup
Sometimes your soup needs a thicker, silkier feel—like restaurant-style, you know? That’s where I went a little nuts trying things out.
First, don’t be scared to blend longer. The smoother the blend, the thicker the soup seems. If you need even more “hold-my-spoon-up” thickness, try simmering the soup with the lid off for a few extra minutes. Stove magic!
If you still want more, cream cheese will get you that unbeatably creamy vibe. Splash in a little, blend, and thank me later. Or, parmesan works too for a salty punch and added body.
One time I got wild and tossed in some cauliflower florets with the squash before roasting—surprise, surprise, the soup came out thicker and lighter in carbs.
Those alternative thickeners can keep your carbs low while giving your creamy keto butternut squash soup a fabulous, substantial texture.
Serving ideas
How you serve creamy keto butternut squash soup can totally transform dinner from meh to wow. Here’s how I make it even better:
- Sprinkle toasted pumpkin seeds or crispy bacon right on top (nobody’s mad about bacon)
- Swirl a spoonful of heavy cream or, if you’re lazy like me some nights, just a pat of butter
- Pair with a chunk of low-carb bread, or dunk with cheesy “chaffles” for a cozy night-in
- For something extra, toss in shredded chicken or leftover turkey if you want a protein boost (holiday magic!)
Sometimes, I just keep it classic and dust with a bit of black pepper and fresh thyme. Comfort food at its best.
Storage & Meal Prep
Planning ahead can be a lifesaver, especially if you get a case of “the Mondays.” Creamy keto butternut squash soup is pretty much the boss of make-ahead recipes in my book.
Let your soup cool before shoving it in the fridge—otherwise you’ll fog up every shelf. Pour it into jars or containers with tight lids, and it’ll stay fresh for up to four or five days. (I’ve forgotten mine for longer, and it survives, but safety first!)
If you’re meal prepping, go ahead and freeze in single servings. Reheat gently (microwave, stovetop, whatever works), give it a big stir, and maybe add a splash more cream if things seem thick.
Pro tip: stash a few toppings separately, since bacon bits in soup will get soggy fast. Not what you want. If you like mixing things up, try making a batch of soup and a cozy casserole from this list for a delicious keto week.
Common Questions
Can I use frozen butternut squash for this soup?
Yeah, totally. Just let it thaw a bit and roast as usual. Still comes out creamy and delicious.
Can I make this soup dairy free?
Absolutely. Swap the cream for full-fat coconut milk or your favorite plant-based alternative.
How spicy can I make this?
Go wild! Add a chopped jalapeño or some chili flakes. I sneak in a pinch of cayenne when no one’s looking.
Will kids really eat this soup?
Most times, yes. With enough cream and a bacon topping, they don’t complain. Some even beg for seconds. True story.
What can I serve on the side?
You can keep it simple with a low-carb bread or check out more soup keto ideas for awesome pairings.
Why creamy keto butternut squash soup deserves a spot in your lineup
Here’s the gist: this creamy keto butternut squash soup isn’t just keto, it’s full-on comfort food you’ll keep coming back to, especially once sweater weather hits. Every bowl is velvety smooth and somehow feels fancy but takes hardly any effort (don’t tell your family how simple it is). If you want even more creamy inspirations, I totally recommend peeking at this creamy keto butternut squash soup recipe or this flavor-packed Sugar Free Londoner butternut squash soup for twists on the classics. Trust me: with a recipe like this, staying keto never felt so easy or—dare I say—delicious. Give it a try and let your taste buds do the happy dance.
Creamy Keto Butternut Squash Soup
Ingredients
Main Ingredients
- 1 large butternut squash Choose one that's heavy and solid.
- 2 cloves fresh garlic Minced.
- 1 medium onion Can substitute with shallots.
- 1 cup full-fat coconut milk Can substitute with heavy cream for more richness.
- 4 cups chicken broth Use low-sodium if preferred.
- 2 tablespoons butter or ghee Use olive oil for a dairy-free option.
Optional Ingredients
- 1 dash curry powder For added heat and flavor.
- 1 dash smoked paprika For earthy flavor.
- 1 dash nutmeg Optional for added warmth.
- 1 cup parmesan cheese Use for creaminess and flavor.
- 1 cup cauliflower florets Can be added for a thicker soup.
Instructions
Preparation
- Peel and cube the butternut squash.
- Chop the onion and mince the garlic.
- In a large pot, melt the butter or ghee over medium heat.
Cooking
- Add the chopped onion and minced garlic to the pot. Sauté until translucent.
- Add the cubed butternut squash and chicken broth.
- Bring to a boil, then reduce heat and simmer until the squash is tender.
- Blend the soup until smooth using an immersion blender or in batches in a countertop blender.
- Stir in coconut milk or heavy cream until incorporated.
- Adjust seasoning with salt, pepper, and optional spices.