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Keto Butternut Squash Soup - Creamy, Cozy, and Low-Carb

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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1 medium butternut squash (about 2.5–3 pounds), peeled, seeded, cubed
  • 2 cups cauliflower florets (fresh or frozen)
  • 1 medium yellow onion, chopped
  • 3 cloves garlic, minced
  • 3–4 cups chicken or vegetable broth (low-sodium)
  • 1/2 cup heavy cream (or full-fat coconut milk)
  • 2 tablespoons olive oil or ghee
  • 1 tablespoon butter (optional, for extra richness)
  • 1 teaspoon sea salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1 teaspoon dried thyme or 2 teaspoons fresh thyme leaves
  • 1/2 teaspoon ground ginger or 1 teaspoon fresh grated ginger (optional but great)
  • Pinch of ground nutmeg or cinnamon (optional)
  • Fresh lemon juice or apple cider vinegar, to finish (about 1–2 teaspoons)
  • Optional toppings: crispy bacon, toasted pumpkin seeds, chopped chives, chili flakes, sour cream

Method
 

  1. Prep the squash: Peel, seed, and cube the butternut squash into 1-inch pieces. If you want to save time, use pre-cut squash.
  2. Roast for deeper flavor (recommended): Toss squash with 1 tablespoon olive oil, a pinch of salt and pepper. Roast at 425°F (220°C) for 20–25 minutes until tender and lightly caramelized. This step adds incredible flavor, but you can skip it and simmer instead.
  3. Sauté the aromatics: In a large pot, heat remaining olive oil and butter over medium heat. Add onion and a pinch of salt. Cook 6–8 minutes, stirring, until translucent and lightly golden. Add garlic and cook 30 seconds until fragrant.
  4. Add veggies and spices: Stir in cauliflower, thyme, pepper, and ginger. If you didn’t roast the squash, add raw squash now. Cook 2–3 minutes to bloom the spices.
  5. Simmer: Pour in 3 cups of broth. If using roasted squash, add it now. Bring to a gentle boil, then reduce to a simmer. Cook 12–15 minutes, until everything is tender.
  6. Blend until silky: Use an immersion blender to puree right in the pot until smooth. For a super-silky finish, transfer to a blender in batches. Add more broth as needed to reach your ideal thickness.
  7. Finish with cream: Return soup to low heat, stir in heavy cream (or coconut milk). Warm gently. Do not boil after adding dairy.
  8. Brighten and balance: Stir in a small squeeze of lemon juice or a splash of apple cider vinegar. Taste and adjust salt and pepper. If you like a hint of warmth, finish with a pinch of nutmeg or cinnamon.
  9. Serve and top: Ladle into bowls and finish with your favorite keto-friendly toppings—crispy bacon, pumpkin seeds, chives, a drizzle of olive oil, or a dollop of sour cream.