Low Carb Butternut Squash Soup

I love making this low carb butternut squash soup when I'm craving something creamy, cozy, and healthy without using heavy cream. The coconut milk gives it the perfect texture, and the curry powder adds a hint of warmth that makes it feel extra comforting.

With 15 net carbs and 6g of fiber per serving, this soup is made this without dairy, it's super nutritious, easy to make, and comforting. Whether you make it in the Instant Pot or on the stovetop, it's a rich, flavorful soup that's perfect for lunch, dinner, or meal prep.

Things to Know Before Making Low Carb Butternut Squash Soup

• Use fresh squash: Freshly cubed butternut squash gives the best texture and flavor.
• Don't skip the lime juice: It brightens the soup and balances the richness of the coconut milk.
• For extra smooth soup: Use an immersion blender directly in the pot or a high-speed blender for a silky finish.
• Add curry to taste: You can increase or reduce the amount depending on how bold you like the flavor.

I love creating easy, healthy low carb recipes that fit into any lifestyle without sacrificing comfort or flavor and since 2018 I've learned that healthy doesn't have to mean complicated.

If you are looking for more delicious low carb soup recipes to add to your meal plan, you'll want to try our Chicken Bacon Ranch Soup, Easy Broccoli Cheddar Soup, and our Keto Pizza Soup.

Ingredients Overview

• Butternut squash: The star of the soup. Naturally sweet and creamy once cooked.
• Garlic: Adds depth and savory flavor.
• Curry powder: Gives the soup its warm, aromatic taste.
• Coconut milk: Makes the soup creamy without using dairy; light coconut milk lowers calories and fat.
• Chicken broth: Use bone broth for a protein boost and richer flavor.
• Lime juice: Adds brightness to balance the sweetness of the squash.
• Sea salt & black pepper: Essential seasonings to bring the flavors together.

Full list with measurements is in the recipe card below.

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.

How to Cook Low Carb Butternut Squash Soup

Instant Pot Method

Step 1. Place the cubed butternut squash, chicken broth, and minced garlic into the Instant Pot. Do not stir - this helps the squash cook evenly.

Step 2. Close and seal the lid, then set to Manual High for 8 minutes. Once cooking is complete, carefully do a quick release to release the steam.

Step 3. Stir in the coconut milk, curry powder, salt, and pepper until well combined.

Step 4. Use an immersion blender directly in the pot, or transfer to a blender in batches. Blend until creamy and smooth. Be cautious when blending hot liquids.

Step 5: Stir in the fresh lime juice, taste, and adjust seasonings as needed.

Stovetop Method

Step 1: Add the cubed butternut squash and chicken broth to a large heavy pot. Bring to a boil over medium-high heat, then reduce to medium and simmer for about 15 minutes, or until the squash is tender.

Step 2: Stir in the coconut milk, curry powder, salt, and black pepper.

Step 3: Use an immersion blender or transfer the mixture to a blender and puree until smooth and creamy.

Step 4: Stir in the lime juice and adjust the seasonings to taste. Ladle into bowls and serve hot.

Substitutions and Variations

• Use vegetable broth instead of chicken broth for a vegetarian version.
• Replace half the squash with cauliflower rice to lower carbs further.
• Add fresh ginger or a pinch of cayenne for extra warmth.
• Garnish with toasted pumpkin seeds, pine nuts, or a drizzle of coconut cream for a pretty finish.
• Add 2 teaspoon sweetener of choice if you want the soup to have a sweet touch.

What to Serve with Low Carb Butternut Squash Soup

Serve with low carb bread, a side salad, or roasted brussel sprouts for a light, complete meal. It also pairs perfectly with grilled chicken or shrimp for added protein.

Storage and Freezing

Refrigerate leftovers for 3-4 days in an airtight container. Reheat on the stovetop over low heat until warmed through.
Freeze for up to 3 months, thaw overnight in the fridge, and reheat gently before serving.

FAQs

Is this butternut squash soup keto?

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.

To make it keto-friendly, use half the squash and add cauliflower rice to lower the carbs.

How do I make the soup thicker or thinner?

For a thicker soup, simmer longer after blending. To thin it out, add a splash of broth or coconut milk.

More Keto & Low Carb Soups

• Chicken Noodle Soup Without Noodles
• Low Carb Taco Soup
• Low Carb Chili Without Beans
• Detox Cabbage Soup
• Keto White Chicken Chili
• Stuffed Pepper Soup
• Low Carb Egg Drop Soup

Craving even more comfort? Try these low carb and keto soups next!

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Recipe