Keto Curried Butternut Squash Soup

Name: Keto Curried Butternut Squash Soup
Prep time: 15 min
Cook time: 32 min
Total time: 47 min
Yield: 4
Cuisine: keto
Ingredients: Chicken Broth, Bouillon Or Consomme, Ready-to-serve Can; Unsalted Butter; Olive Oil; Curry Powder; Garlic, Fresh; Cilantro; Butternut Squash; White Onion; Heavy Cream; Salt, Sea Salt; Black Pepper

864 ratings

Prepare Time 15 minutes

Cook Time 32 minutes

This Keto butternut squash soup is rich and warming with heavy cream and aromatic curry spices. Our sweet and creamy soup makes a great lunch or light dinner option, perfect for batch cooking to provide multiple meals throughout the week. This Keto soup is delicious served with toasted Keto bread or buttered low carb rolls. ### Can I Make This Dairy-Free? We have used heavy cream and butter in our Keto butternut squash soup. This not only helps creates a smooth velvety texture, but also adds a generous helping of Keto-friendly fats. If you are dairy-free, you may substitute the butter for coconut oil and the heavy cream for coconut cream. Simply follow the recipe as directed, swapping the dairy for the same quantities of the non-dairy coconut alternatives. It will still be just as delicious! ### Is Butternut Squash Keto? Butternut squash is one of the higher carb vegetables allowed on a Keto diet. Enjoyed in moderation, this may be included as part of a healthy and balanced low carb diet. However, if you are looking to reduce the carb count of the dish, you may substitute the squash for zucchini in the same quantities. You may roast or pan fry the zucchini before simmering, but please note that it will not take as long to cook as the butternut squash. Please be sure to adjust your macros to account for any changes you make to the recipe.

How to make Keto Curried Butternut Squash Soup

Preheat the oven to 400 degrees Fahrenheit. Peel the butternut squash and dice into 1 inch chunks. Arrange the squash pieces in a single layer across a shallow oven tray. Drizzle over the olive oil and season with salt and pepper. Use your hands to toss the squash in the oil and seasonings. Transfer to the oven and roast for 25 minutes, turning halfway through. The squash should be tender and caramelized around the edges.
While the squash is cooking, dice the onion and thinly slice the garlic. Just before the squash is ready, heat the butter in a large saucepan or Dutch oven over a low/ medium heat. Add the onion and garlic. Sweat gently for 2-3 minutes until tender and fragrant.
Add 3/4 of the roasted squash pieces to the saucepan with the onion and garlic. Reserve the remaining pieces to one side. Add the curry powder and stir well to combine. Heat the spices through gently for a minute. You may adjust the quantity of spices to suit personal preference.
Add the stock to the saucepan. Bring to a gentle boil then reduce to a simmer. Continue to simmer for 5 or so minutes. You may use an alternative stock such as vegetable if preferred. You may also add salt and pepper to season if desired, this will depend on the strength of seasoning in your stock.
Remove the pan from the heat. Carefully use a handheld stick blender and blend the soup until velvety smooth and creamy. Alternatively, allow the soup to cool a little and transfer to a free-standing blender to process until smooth. Do not pour boiling hot liquids directly into your blender.
Roughly chop the reserved squash pieces. Stir the heavy cream through the soup and divide into four serving bowls. Top the soup with the squash pieces and scatter with freshly chopped cilantro to serve.

Ingredients of Keto Curried Butternut Squash Soup

Ingredient	Quantity
1. Chicken Broth, Bouillon Or Consomme, Ready-to-serve Can	3 cup
2. Unsalted Butter	1 tablespoon
3. Olive Oil	1 tablespoon
4. Curry Powder	1 tablespoon
5. Garlic, Fresh	1 clove
6. Cilantro	1 tablespoon
7. Butternut Squash	½ medium
8. White Onion	½ medium - 2 1/2" diameter
9. Heavy Cream	½ cup
10. Salt, Sea Salt	¼ teaspoon
11. Black Pepper	⅛ teaspoon

Keto Curried Butternut Squash Soup nutrients

caloriesKCal: 205.096 caloriesKJ: 751.428 totalCarbs: 10.732 diabetesCarbsADA: 10.732 netCarbs: 8.473 diabetesCarbs: 8.494 fiber: 2.216 starch: 0.221 sugar: 2.309 addedSugar: 0.056 sugarAlcohols: 0.043 protein: 3.069 fat: 17.684 transFat: 0.493 monousatFat: 6.178 polyunsatFat: 1 omega3Fat: 0.085 omega6Fat: 0.915 saturatedFat: 9.167 cholesterol: 44.979 vitaminA: 147.59 vitaminC: 1.509 vitaminD: 0.477 vitaminE: 1.325 vitaminK: 5.764 vitaminB1: 0.057 vitaminB2: 0.175 vitaminB3: 0.506 vitaminB5: 0.194 vitaminB6: 0.039 vitaminB12: 0.091 potassium: 106.529 magnesium: 9.822 calcium: 41.597 iron: 0.533 zinc: 0.315 copper: 0.059 phosphorus: 36.727 sodium: 849.096 selenium: 2.491 folate: 4.981 choline: 9.606 alcohol: 0 caffeine: 0 gluten: 0 manganese: 0.202 conjugatedLinoleicAcid: 0.076 phyticAcid: 54.231 xylitol: 0.001 isomalt: 0 sorbitol: 0 maltitol: 0 lactitol: 0 erythritol: 0 pinitol: 0.019 inositol: 0.005 mannitol: 0.018

Frequently Asked Questions

Can I do a keto diet while traveling?

Yes, you can stick to a keto diet while traveling by planning meals ahead, bringing keto-friendly snacks, and researching local restaurants with keto options.

Can I drink alcohol on a keto diet?

Alcohol can be consumed in moderation on a keto diet, but keep in mind that some alcoholic beverages are high in carbs. Stick to options like dry wines or spirits with low-carb mixers.

Can I have yogurt on a keto diet?

Plain, full-fat Greek yogurt in moderation can be included in a keto diet. Be sure to check the carb content and choose unsweetened varieties.

Does the keto diet have any cognitive benefits?

Some studies suggest that the keto diet may have cognitive benefits, including improved focus and mental clarity, due to the brain's utilization of ketones as energy.

How can I handle social pressure while on a keto diet?

Educate others about your dietary choices, politely decline foods that don't align with your goals, and focus on the positive changes you're experiencing.

Author David Brown

Keto Curried Butternut Squash Soup

Frequently Asked Questions

Can I do a keto diet while traveling?

Can I drink alcohol on a keto diet?

Can I have yogurt on a keto diet?

Does the keto diet have any cognitive benefits?

How can I handle social pressure while on a keto diet?

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