Butternut Squash Soup

As the weather cools, a warm bowl of butternut squash soup hits the spot—and yes, you can make a keto-friendly version! Butternut squash may be a bit higher in carbs than some other vegetables, but with a few adjustments, it can fit nicely into your list of favorite fall recipes. In this post, I’ll show you how to create a creamy, flavorful keto butternut squash soup using ingredients that bring out the natural sweetness of the squash without tipping you out of ketosis. Let’s dive into a cozy, satisfying soup you can enjoy all season!

Equipment:
Baking Sheet
Immersion Blender
16 oz Wide Mount Mason Jar (or something similar)

Ingredients:
Butternut Squash (weighed after cooking)
Onion (spring or scallion - tops and bulbs)
Pacific Organic Chicken Broth
36% Heavy Cream
Pumpkin Seeds
Parmesan Cheese
Butter, Melted

Using the ingredients for a complete meal listed above, calculate out your recipe in the KetoDietCalculator. I have listed William's recipe at the bottom of this post for reference.

Instructions:
Preheat the oven to 400F. You can certainly use a whole butternut squash (sliced in half, seeds removed) and bake it skin up in the oven until fork tender. Or you can be lazy like me and purchase it pre-cut! Either way, start by cooking the squash for at least 40 mins, adding time as needed until fork tender. For my pre-cut 1 inch pieces it took about 50 mins.

Line up your jar(s), which will be used along with your immersion blender to combine the ingredients. Once the squash is nearing done, you can start to weigh out and set aside the other ingredients. As with every recipe, I always make multiples to store in the freezer - this package of squash yield 5 servings of soup.

Once done, remove the squash from the oven and add it and all the other ingredients, minus the pumpkins seeds and parmesan which will be used as a garnish, to the jars.

Using your immersion blender, blend the ingredients until well combined. If the soup is too thick, add a teaspoon of water at a time and blend again - repeat the process to get the desired consistency you like.

Ready to eat? Serve soup warm and top it with the parmesan and a few of the pumpkin seeds. I served the rest of the pumpkin seeds on the side for adding as you go or just snacking.

Not ready to eat? Freeze each portion of soup, omitting the cheese and seeds until you are ready to re-heat and serve.

William's Meal Calculations
Butternut Squash Soup
Ratio 2:5:1

39.7 g Butternut Squash (weighed after cooking)
2 g Onion (spring or scallion - tops and bulbs)
11 g Pacific Organic Chicken Broth
17.4 g 36% Heavy Cream
9 g Pumpkin Seeds
2.1 g Parmesan Cheese
12.3 g Butter, Melted