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!
How can one not embrace all things squash during Fall? Squash soup might be one of my favorite fall indulgences. There is something so delicious about the creamy flavors of butternut squash with the earthy flavors of spices like cumin and smoked paprika. This squash also has the added benefit of red bell peppers and carrots to really give it that extra sweetness. This soup has all the perfect flavor balances.
One of the other great things about this soup is that it is filled with nutrients. One cup of cooked butternut squash contains 457% of your recommended daily intake of Vitamin A. Vitamin A is a key vitamin to help maintain healthy vision and some studies even say it could lower the risk of certain cancers. This soup is perfect for anyone who is looking for something delicious and healthy!
Check out some other delicious recipes like this Dairy-Free Tomato Basil Soup, Vegetarian Scotch Broth or this Pumpkin Beyond Beef Chili
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Ingredients
The ingredients in this recipe are easy to find during the Fall season and you can find them at any local grocery store.
- Butternut Squash
- Red Bell Peppers
- Carrots
- Reduced-Fat Coconut Milk
- Vegetable Broth
- Salt
- Cumin
- Smoked Paprika
- Oregano
- Pepper
Please see the recipe card for quantities.
Instructions
Preheat the oven to 425 degrees.
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.
On a sheet pan, arrange the red bell peppers, carrots, and butternut squash. Drizzle with olive oil and roast for 30 minutes.
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!
I love to top my soup with some low-carb bread that I have toasted into croutons and some delicious pepitas.
Hint: You can buy precut butternut squash at the store if you want to skip the step of dicing the squash. However, if you do go the route of dicing the squash, make sure you have sharp knives. I love these knives and I keep them sharp by using this sharpener.
Substitutions
Pumpkin: Thinking butternut squash soup with pumpkin sounds good? I agree! Throw in half a cup of pumpkin puree to the blender to thicken the soup! Panera throws both apple and pumpkin in their soup so why not give it a try!
Apple: You know what would also be great in this soup? Apple! Go ahead and add some to this recipe and make it a butternut squash soup with apple.
Curry: Another thing that would be great in this soup would be some curry. Don't believe me? Throw a teaspoon in and wait to be amazed.
Variations
Crockpot Instructions:
To make this vegan butternut soup in the crockpot, add all the ingredients to the crockpot and cook on low for 8-10 hours or on high for 4-6. Either transfer the soup into a blender or using a stick blender, blend until smooth.
Instant Pot Instructions:
Add vegetable stock, carrots, red bell pepper, butternut squash, spices to an Instant Pot pressure cooker. Toss to combine. Close the lid securely and set the vent to “Sealing”.
Press “Manual”, then press “Pressure” until the light on “High Pressure” lights up. Cook on high pressure for 8 minutes.
Turn the valve to "venting" for a quick release, and wait until all of the steam has released and the valve has dropped. Remove the lid. Stir in the coconut milk and using an immersion blender, blend until smooth
Check out this other delicious crockpot soup here!
FAQ's
This recipe contains 15 grams of net carbs for one serving. So while that is a low carb recipe, it is up to you what your daily carb count is. This recipe could be considered keto but be aware that eating too much could disrupt your carb count for the day. If you want this soup extra thick, thicken this keto butternut squash soup with some cream cheese instead of coconut milk.
Yes! The way that this recipe is made, it is whole30. Just make sure to leave off the crouton toppings and you are good. Everything that is in this soup is Whole 30 compliant.
No, because this butternut squash soup contains red peppers, it is not compliant with the paleo diet. Nightshades are not allowed on the paleo diet but this soup can easily be made without nightshades and still be delicious. Make a paleo butternut squash soup with apples instead of red peppers.
Equipment
Equipment can have a big impact on how a recipe turns out. I love my Ninja blender, it is the perfect high-powered blender that is at a great price point. I also love these bowls and napkins to create a beautiful Fall spread!
Storage
Store the soup in an airtight container for up to three days.
These ingredients don't stand up well to freezing.
Top tip
You can always make this butternut squash with pre-cut squash if you are crunched for time and don't feel like breaking down a full squash.
Low Carb Butternut Squash Soup
Ingredients
- 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
- ½ teaspoon pepper
Instructions
- Preheat the oven to 425 degrees.
- 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.
- On a sheet pan, arrange the red bell peppers, carrots, and butternut squash. Drizzle with olive oil and roast for 30 minutes.
- 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
Crockpot Instructions:
To make this vegan butternut soup in the crockpot, add all the ingredients to the crockpot and cook on low for 8-10 hours or on high for 4-6. Either transfer the soup into a blender or using a stick blender, blend until smooth.Instant Pot Instructions:
Add vegetable stock, carrots, red bell pepper, butternut squash, spices to an Instant Pot pressure cooker. Toss to combine. Close the lid securely and set the vent to “Sealing”. Press “Manual”, then press “Pressure” until the light on “High Pressure” lights up. Cook on high pressure for 8 minutes. Turn the valve to "venting" for a quick release, and wait until all of the steam has released and the valve has dropped. Remove the lid. Stir in the coconut milk and using an immersion blender, blend until smoothNutrition
Food safety
- Cook to a minimum temperature of 165 °F (74 °C)
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
shelby says
This was so delicious and I loved the coconut milk in the recipe. It really added so much to this soup!
kaydimaggio says
Thank you! I am so glad you liked it!
Bernice says
Perfect!! I have a few squashes still from our garden harvest and this looks like a great way to use them up.
Andrea White says
Yummy! Can't wait to try this! Looks amazing!
Genevieve says
This soup looks incredible and perfect for these chilly nights that California has been having. Plus, I found a way to use that butternut squash that's been sitting on my counter. Can't wait to make this recipe!
Agnieszka says
This soup recipe is so simple but absolutely delicious! I love that it's low carb!
Rob says
This soup looks delicious! And your ideas for substitutions and totter tips are so helpful. Going to make it this weekend!
Allyssa says
This butternut squash soup tasted so delicious and really easy to make! Will surely have this again, thank you so much for sharing this amazing recipe! Highly recommended!
kaydimaggio says
Thank you! I am glad you liked it!
Nora says
This butternut squash soup turned out perfectly thanks to your recipe! Everyone loved it! <3
Jean says
love how quick this recipe is to make and so warming and filling too, such a comfort soup this Fall season
Lillian says
This is a great vegan version of this soup. It's perfect for fall and so comforting!
Natalie says
What a delicious winter soup. The flavors are amazing. I have all the ingredients at home. I plan to make it tonight. Can't wait.
Elizabeth Swoish says
This was so flavorful and easy to make.
We loved it. I served it with focaccia.
Christina's Bread Bakes says
Thank you for including crockpot instructions. I like to start my soups in the morning to have it ready by dinner. This recipe was easy in the crockpot and delicious!
kaydimaggio says
So glad you liked it!
Stacy Boswell says
Such a creamy, flavorful, and comforting soup! Love that you included Instant Pot directions since I usually do my soups that way.
kaydimaggio says
So glad you loved it! Yes! I try to always make sure to include instructions for all ways to make it!
Shilpa says
So delicious and comforting. Perfect for cold nights. Thanks for sharing. I love all your recipes
Gina Abernathy says
A big bowl of soup and my pj's make for a great fall night. So comforting.
Brianna says
Comfort in a bowl and healthy to boot!
Emily Flint says
I just love a good soup and this one sounds so, so good! BRB, I'm running to the store for a butternut squash so I can make this ASAP! Why oh why didn't I grow some of that in my garden?!?😂
Sue says
This is perfect, just what I needed. Thank you!
Addie says
One of my favorites for fall!
Julia says
My family loved this soup. Butternut squash gives so much perfect colour and silky texture. We loved it, thank you.
Bobbie says
This soup is so easy to make and roasting the vegetables in the oven really brings out the flavors!
Lilly says
I love the addition of coconut milk. So delicious!
Jacqueline Debono says
Yesterday, I saw butternut squash in the grocer's for the first time this season. Wish I'd bought one. Next week, for sure. This soup sounds so good. I sometimes make a similar soup with sweet potatoes, coconut milk, curry and apples. But the idea of roasting all the veggies first must really up the flavour!
Leslie says
Thank goodness for soup season! I've been in such a rut with recipes. Can't wait to add this to my list!
Cathleen says
Okay wow, this soup is so perfect for the fall. I am definitely going to give this a go soon, thank you so much for the recipe 🙂
Tristin says
Just added this Butternut Squash soup to my fall recipe list. I love the addition of the coconut milk, can’t wait to make it.
Nart says
Love this soup. I often find myself adding potatoes to soups to get my preferred texture but this low-carb recipe is so good!
Matt says
Love the flavors of roasted squash and peppers. Works perfectly in this comforting soup.
Heidy Linn says
This Low Carb Butternut Squash Soup was so fantastic. The flavors were on point, and I enjoyed it so much. This Low Carb Butternut Squash Soup recipe is a keeper. I will be making it again, looking forward to your following recipe! Have a great day!
Chandice Probst says
Low carb but high in flavor this soup is incredible! Love that it can be served as a main dish or as a starter. Thank you for the easy instructions as well.
Alex says
This soup was so easy and delicious! We all really loved it, even my picky little one. Thnk you!