Spiced Keto Butternut Squash Soup: Screenshot it, as it is beauty in a bowl

If you’re looking for a warm, comforting soup that’s both delicious and keto-friendly, this Spiced Keto Butternut Squash Soup is perfect for you! It’s creamy, flavorful, and packed with nutritious ingredients that will keep you cozy on chilly days. The blend of spices adds a delightful kick, making this soup a standout dish for any occasion.

From My Kitchen to Yours: My Experience

When I first made this soup, I was skeptical about keeping it keto-friendly while still indulging in the creamy richness I associate with butternut squash. But to my surprise, the balance of spices and the controlled portion of squash delivered a guilt-free treat! Blending the soup was oddly therapeutic, and the nutmeg added just the right touch of holiday warmth. The smell of sautéing onions and garlic brought my kitchen alive—this recipe quickly became my go-to comfort food for chilly evenings.

Why You’ll Love This Recipe

• Low-Carb: Carefully portioned squash keeps the carbs in check.
• Creamy & Flavorful: The perfect blend of cream and spices creates a luxurious texture.
• Versatile: Customize the spice level or toppings to suit your taste.
• Simple to Make: Ready in under an hour with minimal effort.

Ingredients & Substitutions

• Butternut Squash – Use a small squash (about 2 cups cubed). Butternut squash has carbs, but in controlled portions, it’s keto-friendly. Substitute with pumpkin for a slightly different flavor.
• Heavy Whipping Cream – Creates the soup’s creamy texture. Swap with coconut cream for a dairy-free option.
• Chicken or Vegetable Stock – Adds depth. Opt for bone broth for added nutrients or stick with low-sodium stock to control saltiness.
• Onion – A small, diced onion for flavor. Shallots work as a sweeter substitute.
• Garlic – Use 3 fresh cloves, minced. Substitute 1/4 teaspoon garlic powder if fresh isn’t available.
• Olive Oil – For sautéing. Replace with avocado oil or butter if preferred.
• Cinnamon, Cumin, Nutmeg – A warm spice trio. Adjust to taste or add ginger for extra zest.
• Salt & Pepper – Essential for seasoning. Start with a pinch and adjust as needed.
• Fresh Parsley or Cilantro (Optional) – For garnish. Swap with chives or a sprinkle of paprika for color.

Step-by-Step Procedure

1. Sauté the Aromatics
   In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until it becomes soft and translucent. Then, add the minced garlic and cook for an additional minute until fragrant.
2. Add the Butternut Squash
   Toss in the cubed butternut squash and stir everything together. Cook for about 5 minutes, letting the squash soften slightly.
3. Spice It Up
   Sprinkle the ground cumin, ginger, cinnamon, and cayenne pepper (if using) over the squash. Stir well to coat the vegetables in the spices and cook for another minute to toast the spices.
4. Pour in the Broth
   Add the vegetable or chicken broth to the pot, bringing the mixture to a boil. Once boiling, reduce the heat and let it simmer for about 20-25 minutes, or until the squash is tender.
5. Blend the Soup
   Remove the pot from the heat. Using an immersion blender, blend the soup until smooth and creamy. If you don’t have an immersion blender, you can carefully transfer the soup in batches to a regular blender.
6. Stir in the Coconut Milk
   After blending, return the pot to low heat and stir in the coconut milk (or heavy cream). Allow it to warm through for a few minutes. Taste and adjust seasoning with salt and pepper as needed.
7. Serve
   Ladle the soup into bowls and garnish with pumpkin seeds and fresh herbs if desired. This soup pairs well with a side salad or keto-friendly bread for a complete meal.

Equipment Needed

• Large Saucepan – For cooking the soup base.
• Immersion Blender – For easy blending. Use a regular blender if needed.
• Ladle – For serving the soup neatly into bowls.

Tips for the Best Soup

• For Extra Flavor: You can add a splash of apple cider vinegar or lemon juice for brightness.
• Storage: This soup can be made ahead of time and stored in the refrigerator for up to 5 days or frozen for up to 2 months.
• Add Protein: Consider adding shredded chicken or crumbled sausage for a heartier meal.

Storage Instructions

• Store: Refrigerate leftovers in an airtight container for up to 4 days.
• Reheat: Warm on the stovetop over low heat or in the microwave, stirring occasionally.
• Freeze: Store in freezer-safe containers for up to 3 months. Thaw overnight in the fridge before reheating.

Common Questions and Helpful Answers

1. Can I use frozen butternut squash?
Yes, frozen butternut squash is a great time-saver! Just add it directly to the pot, and you may need to adjust the cooking time slightly.

2. Is this soup suitable for meal prep?
Absolutely! It’s perfect for meal prep and can be easily reheated for a quick lunch or dinner.

3. How can I make this soup thicker?
If you prefer a thicker soup, you can reduce the amount of broth or add more butternut squash.

Nutrition Information (per serving, based on 6 servings)

• Calories: 180
• Fat: 12g
• Carbohydrates: 14g
• Fiber: 3g
• Protein: 3g

Enjoyed this recipe? We’d love to hear your thoughts! Drop a comment below with your feedback, and don’t forget to follow us on Facebook for more tasty keto recipes. Remember to bookmark our website for easy access to all our latest recipes and updates!