Make an easy butternut squash soup with coconut milk and curry on the stove or in your Instant Pot. This creamy dairy free soup is low carb, paleo, Whole30, and gluten free.
Whole30 Butternut Squash Soup is so healthy!
When you're looking for healthy and easy fall soups, our low carb butternut squash soup is a winner! With 15 net carbs and 6g of fiber per serving, this soup is made this without dairy, it's super nutritious, and it has total comfort food flavors from the coconut milk, curry, ginger, and lime juice.
We're sharing tons of ways to adapt this recipe whether you're trying to make it higher protein or more macro friendly, you want to add other veggies to the squash soup, or you want to lower the fat.
If you are looking for more healthy soup recipes to add to your meal plan, you'll seriously want to try our high protein low carb chicken zoodle soup, our Thai coconut chicken soup, and our low carb egg drop soup.
Main ingredients
- Butternut squash - peeled, seeded, and cut into 1" cubes
- Garlic cloves - we love the Dorot frozen garlic cubes you can get at Trader Joes and other places.
- Curry powder (see swaps below if you can't eat curry powder)
- Coconut milk - we used a full fat coconut milk but you can make this a lower fat soup by using low fat coconut milk
- Chicken broth or chicken bone broth. Use vegetable broth for a vegan soup.
- Lime juice - use fresh lime juice and not concentrate for best flavor
- Sea salt
- Black ground pepper
Equipment
A Pressure Cooker - This is the Instant Pot model that we used. Either a 6 quart will work or you can double the recipe and use an 8 qt.
Recipe varations
- Make this a high protein soup or macro friendly by using chicken bone broth (which often has 10+ grams of protein per cup). You can also add in shredded chicken for a heartier one dish meal.
- Add in other types of veggies. Swap half of the squash for carrots to make a butternut squash carrot soup or reduce the carbs by swapping half of the squash with cauliflower.
- Make this an aip soup by leaving out the curry and replacing it with aip gut healthy spices like tumeric, cloves, and cinnamon to taste.
How to make butternut squash soup with coconut and curry
We're sharing an overview of the recipe steps, for full instructions you'll want to refer to our printable recipe card at the bottom!
Instant Pot Directions
Step 1. Pressure cook the cubed squash, broth, and garlic in an Instant Pot or pressure cooker for 8 minutes.
Step 2. Stir in the coconut milk, and remaining dry seasonings
Step 3. Puree the soup with an immersion blender or in a food processor or with a blender
Step 4. Stir in the lime juice, salt and pepper the recipe to taste.
Stovetop
Step 1: Add the squash cubes to a large pot with the chicken broth. Bring it to a boil.
Step 2: Cook the squash until tender.
Step 3: Add in the coconut milk, curry, salt, and pepper.
Step 4: Puree the soup with an immersion blender or in a food processor or blender.
Step 5: Mix in the lime juice and adjust the salt and pepper to taste. Enjoy!
Helpful tips
- Cut the butternut squash as uniform as possible for even cooking.
- You can use either a large butternut squash that weighs 3 lbs or two small squash.
- Optional - add 2 teaspoon sweetener of choice if you want the soup to have a sweet touch.
- Garnish with a drizzle of coconut milk, cilantro, and pepitas or pine nuts.
FAQs
You can freeze butternut squash soup in an airtight container for up to 3-months. This is a great meal prep freezer recipe for healthy lunches since it doesn't have dairy in it (dairy often takes on a grainy texture when frozen). If you have an 8 quart Instant Pot, you can double this recipe and meal prep portions for later.
With 15-net carbs per servings, our butternut squash soup contains a lot of carbs for a strict keto meal, but it can work for low-carb or keto as long as you keep your carb-count low during the day and opt for no carb foods.
You can also make this a keto squash soup by swapping half of the butternut squash for cauliflower, which is a lower carb vegetable.
More Healthy Soup Recipes
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Recipe
Low Carb Squash Soup with Coconut Milk and Curry
Equipment
Ingredients
- 3 lb butternut squash peeled, seeded, and cut into 1" cubes
- 3 teaspoon garlic cloves minced
- 1 tablespoon curry powder
- 1 can coconut milk or light coconut milk to reduce fat
- 3 cups chicken broth or bone broth for higher protein
- 1 tablespoon lime juice fresh, not concentrate
- ½ teaspoon sea salt
- ½ teaspoon black ground pepper
Instructions
Instant Pot
- Add the butternut squash, chicken broth, and garlic to the pot. Do not stir.
- Turn the Instant Pot on Manual High and close and seal the lid. Pressure cook for 8 minutes.
- Do a quick release to release the remaining pressure in the pot.
- Stir in the coconut milk, curry powder, salt, and pepper.
- With an immersion blender or blender, puree the soup until it's a smooth consistency. Be careful working with hot liquids.
- Stir in the lime juice and adjust the seasonings to your taste, if needed. Enjoy!
Stovetop
- Put the cubed squash to a heavy 4-5 qt pot with the chicken broth. Over medium high heat bring the pot to a boil, turn down to medium and cook until the squash is tender, which takes about 15 minutes.
- Stir in the coconut milk, curry powder, salt, and pepper.
- With an immersion blender or blender, puree the soup until it's a smooth consistency.
- Stir in the lime juice and adjust the seasonings to your taste. Enjoy!
Video
Notes
- Garnish with a drizzle of coconut milk, cilantro, and pepitas or pine nuts.
- See the full post with tips on making this a higher protein recipe or meal prepping this for your freezer.
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