There is something magical about the smell of cinnamon on a crisp autumn evening. This Creamy Keto Butternut Squash Soup brings all those cozy fall vibes to your kitchen. It is rich, velvety, and fits perfectly into your low-carb lifestyle.
You get all the comfort without any of the guilt. It is the perfect way to warm up after a long day. Your family will love how smooth and satisfying every spoonful feels.
Why You’ll Love This Recipe
This soup is a total winner for busy fall weeknights. It uses real, simple ingredients to create a restaurant-quality meal at home. The bone broth adds amazing depth while keeping things healthy and nourishing.
Plus, it is kid-approved thanks to its naturally sweet and mild flavor. It is a great way to get veggies onto the table. Your whole family will be asking for seconds of this velvety autumn treat.
How It Comes Together
Making this soup is much easier than it looks. You start by roasting the squash to bring out its natural sweetness. Then, you simply simmer it with savory aromatics and blend until smooth. Even if you are new to cooking, you can master this beautifully simple method easily.
Ingredients You’ll Need
Most of these items are likely already in your pantry or fridge. Using fresh seasonal produce makes a huge difference in the final taste.
- 1.25 lbs butternut squash, peeled, seeded, and cut into 1-inch cubes
- 4 tablespoons unsalted butter, divided
- 1 small yellow onion, finely diced
- 3 cloves garlic, minced
- 3 cups chicken bone broth
- 1 cup heavy whipping cream (36-40% fat content)
- 1/2 teaspoon ground nutmeg
- 1/4 teaspoon ground cinnamon
- 1 teaspoon sea salt
- 1/2 teaspoon freshly ground black pepper
- 2 tablespoons roasted pumpkin seeds (pepitas) for garnish
Step-by-Step Directions
- Preheat the oven to 400°F (200°C).
- Toss the cubed butternut squash with 2 tablespoons of melted butter, 1/2 teaspoon salt, and 1/4 teaspoon black pepper on a parchment-lined baking sheet.
- Roast the squash for 25-30 minutes, or until the edges are caramelized and the center is fork-tender.
- In a large stockpot, melt the remaining 2 tablespoons of butter over medium heat. Add the onion and sauté for 5 minutes until translucent. Add the garlic and cook for an additional 60 seconds until fragrant.
- Transfer the roasted butternut squash into the stockpot and pour in the chicken bone broth.
- Bring the mixture to a gentle boil, then reduce heat and simmer uncovered for 5-10 minutes to allow flavors to meld.
- Remove from heat. Use an immersion blender to puree the soup directly in the pot until completely smooth. Alternatively, transfer to a high-speed blender in batches, ensuring the lid is vented.
- Place the pot back over low heat. Whisk in the heavy whipping cream, nutmeg, cinnamon, and the remaining salt and pepper.
- Heat through for 2-3 minutes without allowing the soup to reach a rolling boil (to prevent the cream from separating).
- Ladle into warm bowls and garnish with roasted pumpkin seeds before serving.
Best Ways to Enjoy It
Serve this warm in your favorite ceramic bowls for a truly cozy experience. It looks beautiful with a sprinkle of roasted pumpkin seeds on top. You can pair it with a fresh green salad for a balanced weeknight meal.
For a special date night, serve it with low-carb crackers. Light a candle and enjoy the peaceful evening. It is the ultimate soul-warming dinner for any chilly night.
Storage & Reheating
This soup stores beautifully in the fridge for up to four days. Keep it in an airtight container to maintain that fresh fall flavor. When you are ready for lunch, reheat it gently on the stove. Avoid a rolling boil so the cream stays perfectly smooth. You can also freeze it without the cream for longer storage.
Tips for Best Results
- Don’t skip roasting the squash for the deepest flavor.
- Use an immersion blender to save time on cleaning dishes.
- Avoid boiling the soup once you add the heavy cream.
- Check your squash for tenderness before removing it from the oven.
- For Thanksgiving, double the batch to feed a larger group.
- Add a splash of extra cream for a beautiful swirl effect.
- Use room temperature cream to prevent any curdling.
Ways to Switch It Up
- Swap the butter for coconut oil for a dairy-free start.
- Add a pinch of cayenne pepper for a subtle spicy kick.
- Use vegetable broth to make this a vegetarian-friendly meal.
- In summer, try this method with roasted zucchini instead.
- Swap maple extract for cinnamon for a different sweet note.
Common Questions
Can I make this soup ahead of time?
Yes, you definitely can make this ahead. It actually tastes even better the next day as flavors meld. Just reheat it gently before serving to your guests.
Is butternut squash really keto-friendly?
Butternut squash is higher in carbs than leafy greens. However, in a soup like this, it fits low-carb goals. It provides a nutritious and satisfying base for your meal.
What if I do not have an immersion blender?
You can use a standard high-speed blender instead. Just be sure to blend in small batches. Always leave the lid slightly vented to let steam escape safely.
I hope this cozy recipe brightens your fall evenings. Give it a try and let every bite warm you up. Happy cooking!
— Lidia
Ingredients
- 1.25 lbs butternut squash, peeled, seeded, and cut into 1-inch cubes
- 4 tablespoons unsalted butter, divided
- 1 small yellow onion, finely diced
- 3 cloves garlic , minced
- 3 cups chicken bone broth
- 1 cup heavy whipping cream (36-40% fat content)
- 1/2 teaspoon ground nutmeg
- 1/4 teaspoon ground cinnamon
- 1 teaspoon sea salt
- 1/2 teaspoon freshly ground black pepper
- 2 tablespoons roasted pumpkin seeds (pepitas) for garnish
Instructions
- Preheat the oven to 400°F (200°C).
- Toss the cubed butternut squash with 2 tablespoons of melted butter, 1/2 teaspoon salt, and 1/4 teaspoon black pepper on a parchment-lined baking sheet.
- Roast the squash for 25-30 minutes, or until the edges are caramelized and the center is fork-tender.
- In a large stockpot, melt the remaining 2 tablespoons of butter over medium heat. Add the onion and sauté for 5 minutes until translucent. Add the garlic and cook for an additional 60 seconds until fragrant.
- Transfer the roasted butternut squash into the stockpot and pour in the chicken bone broth.
- Bring the mixture to a gentle boil, then reduce heat and simmer uncovered for 5-10 minutes to allow flavors to meld.
- Remove from heat. Use an immersion blender to puree the soup directly in the pot until completely smooth. Alternatively, transfer to a high-speed blender in batches, ensuring the lid is vented.
- Place the pot back over low heat. Whisk in the heavy whipping cream, nutmeg, cinnamon, and the remaining salt and pepper.
- Heat through for 2-3 minutes without allowing the soup to reach a rolling boil (to prevent the cream from separating).
- Ladle into warm bowls and garnish with roasted pumpkin seeds before serving.
