Brenda Khan
Butternut squash soup is a popular dish, especially during the colder months. It is a starchy vegetable, and 100g of butternut squash contains 9.7g–10g of net carbs, which is considered high. However, with some adjustments, it can be incorporated into a keto diet in small portions. This can be done by combining it with low-carb vegetables like cauliflower or carrots, or by substituting butternut squash with pumpkin, a lower-carb alternative. Additionally, the portion sizes can be kept small, making it a suitable side dish alongside a protein-heavy meal.
| Characteristics | Values |
|---|---|
| Carbohydrates | 7.4g per cup |
| Calories | 134kcal per cup |
| Protein | 2g per cup |
| Fat | 11g per cup |
| Net carbs | 9.5g per serving |
| Total carbs | 7.4g per serving |
| Fiber | 1.5g per serving |
| Carb count | 10g of net carbs per 100g |
| Carbohydrate count | Can be increased by replacing cauliflower with butternut squash |
| Vegan | Yes |
| Gluten-free | Yes |
| Grain-free | Yes |
| Dairy-free | Yes |
| Paleo | Yes |
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What You'll Learn
Butternut squash soup is keto-friendly in small portions
Butternut squash soup can be keto-friendly, but it's important to be mindful of portion sizes. Butternut squash is a starchy vegetable with a relatively high carbohydrate content, containing around 9.5 to 10 grams of net carbs per 100 grams. This is significantly higher than other vegetables, so it's important to be cautious when including it in a keto diet.
To make butternut squash soup keto-friendly, consider combining it with low-carb vegetables such as cauliflower or carrots to reduce the overall carb count per serving. Additionally, you can substitute pumpkin for butternut squash, as it has a slightly lower carb content. Garnishes like olive oil, nutmeg, and sliced almonds can enhance the flavour and texture while keeping the carb count low.
When preparing butternut squash soup, roasting the squash and adding spices like garlic, onion powder, thyme, rosemary, salt, and pepper can create a delicious and flavourful soup. Freezing the soup in small portions is a convenient way to enjoy it as a side dish alongside a lower-carb meal.
Remember, the key to making butternut squash soup keto-friendly is moderation. By being mindful of portion sizes and combining it with low-carb ingredients, you can enjoy this tasty and nutritious soup while adhering to your keto diet.
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It is a low-carb, gluten-free, and vegan recipe
Butternut squash soup can be included in a keto diet, especially if you are mindful about what you eat for the rest of the day. It is a good source of vitamins, fiber, antioxidants, and minerals. However, it is considered a starchy vegetable with a relatively high-net carb content. For instance, 100g of butternut squash contains 9.7g to 10g of net carbs.
To make it keto-friendly, you can combine it with cauliflower to reduce the net carbs per serving. You can also substitute butternut squash with pumpkin, a lower-carb alternative. Additionally, you can thin out the soup or have smaller portions to reduce net carb intake.
Ingredients:
- Butternut squash
- Olive oil
- Salt
- Pepper
- Vegetable broth
Instructions:
- Preheat the oven to 425 degrees Fahrenheit.
- Cut off both ends of the butternut squash and peel it using a vegetable or potato peeler.
- Cut the squash into thick slices and then into medium-sized chunks.
- Place the chunks on a baking tray, drizzle with olive oil, and season with salt and pepper. Toss to ensure even coating.
- Roast in the oven for about 20 minutes or until the edges start to brown.
- Heat butter, ghee, or olive oil in a large saucepan.
- Add the celery, cauliflower, garlic, onion powder, thyme, rosemary, salt, and pepper. Fry on medium heat for 3 to 4 minutes.
- Add the roasted butternut squash and chicken or vegetable broth. Simmer for about 10 to 15 minutes or until the squash is soft.
- Transfer the soup to a blender and blend until smooth. Alternatively, use an immersion blender directly in the pot.
- Garnish with olive oil, cracked black pepper, fresh thyme, or a swirl of cream or coconut milk.
This recipe can be made in an instant pot or slow cooker as well. It can be stored in an airtight container in the refrigerator for up to 4 days or frozen for up to a month. To reheat, simply warm it in a covered saucepan over medium-low heat.
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The soup can be made creamy by blending roasted butternut squash
Butternut squash soup is a popular dish, especially during the colder months. It is a starchy vegetable, which means it is high in carbs, and generally not considered suitable for a low-carb diet or keto diet plan. 100g of butternut squash contains 9.7g to 10g of net carbs, which is relatively high compared to other vegetables.
However, there are ways to incorporate butternut squash soup into a keto diet by being mindful of the other foods consumed throughout the day. Additionally, the soup can be made keto-friendly by blending roasted butternut squash with other low-carb ingredients.
To make the soup, place the roasted butternut squash in a blender and add a liquid base such as vegetable broth, chicken bone broth, or coconut milk. For a dairy-free option, vegetable broth can be used, whereas for a creamier texture, coconut milk or double cream can be added. To enhance the flavour, spices such as nutmeg, black pepper, salt, thyme, rosemary, or garlic can be included. For a sweeter soup, maple syrup can be added.
Once all the ingredients are in the blender, blend until the soup reaches a creamy consistency. This can take up to a few minutes, depending on the blender and the desired consistency. After blending, the soup can be served immediately if it is warm, or it can be transferred back to a pot and heated on the stove.
The butternut squash soup can be garnished with various toppings such as olive oil, cracked black pepper, fresh thyme, or a swirl of double cream or heavy cream. For a vegan option, avoid using dairy products as a garnish. The soup can also be made into a more substantial meal by adding protein sources such as baked tofu, tempeh bacon, or mock sausage.
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It is a comforting and tasty recipe for chilly days
Butternut squash soup is a comforting and tasty recipe, perfect for chilly days. It is a creamy, rich soup with roasted butternut squash and a combination of other vegetables and spices. The soup is gluten-free, grain-free, and can easily be made dairy-free and vegan.
The recipe is also low-carb and keto-friendly. Butternut squash is a starchy vegetable with a relatively high-net carb content of 9.7 grams to 10 grams per 100 grams of squash. However, by combining it with low-carb vegetables like cauliflower, carrots, and pumpkin, the overall carb count can be reduced. Additionally, the portion sizes for butternut squash soup are usually small, making it a keto-friendly option.
To make the soup, you can roast the butternut squash with spices like cinnamon, nutmeg, and black pepper, and vegetables like onions and garlic. You can also add cauliflower to stretch the squash and further reduce the carb impact. After roasting, the ingredients are blended with vegetable broth and coconut milk or heavy cream to create a creamy texture. The soup can be garnished with olive oil, sliced almonds, or a swirl of cream.
The soup is a perfect comforting meal for chilly days, providing warmth and a delightful combination of flavours. It is a healthy option, loaded with vitamins, minerals, and antioxidants. The recipe is also versatile, allowing for customisations to suit dietary preferences and ingredient availability.
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The recipe can be made dairy-free by substituting butter with olive oil
Butternut squash soup can be incorporated into a keto diet, especially if you are mindful about your consumption of the soup and other foods throughout the day. While butternut squash is a starchy vegetable with a relatively high carbohydrate content, it also has a lot of fiber. Counting net carbs instead of total carbs leaves more room for fitting it into a keto diet.
To make the recipe dairy-free, butter can be replaced with olive oil. The soup can be made with 3 tablespoons of olive oil heated in a large saucepan. Once hot, add celery, butternut squash, cauliflower, garlic, onion powder, thyme, rosemary, salt, and pepper. Fry on medium heat for 3 to 4 minutes. Add chicken stock and simmer for about 10 to 15 minutes or until the squash is soft. Transfer to a blender and blitz until smooth. Taste and adjust the seasoning according to your preference.
The recipe can also be made vegan by using vegetable broth instead of chicken stock. Olive oil adds richness to the soup, making it taste luxurious and lightly herbal. The blended squash also becomes creamy on its own, removing the need for dairy.
This dairy-free and vegan butternut squash soup recipe is perfect for warming up on chilly days and can be garnished with chopped parsley and pepitas.
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Frequently asked questions
Yes, butternut squash soup can be included in a keto diet, but it is starchy and high in carbs, so it should be consumed in small portions.
To make butternut squash soup more keto-friendly, you can reduce the amount of butternut squash and replace it with a lower-carb vegetable, such as cauliflower or pumpkin. Additionally, you can combine it with other low-carb meals to stay in ketosis.
There are various keto-friendly butternut squash soup recipes available online. Some recipes include adding vegetables like cauliflower, carrots, onions, and garlic, as well as spices like thyme, rosemary, and black pepper. You can also use butter, ghee, or olive oil for frying and vegetable or chicken broth for the soup base.
You can store the soup in an airtight container in the refrigerator for up to 3-4 days or freeze it for up to a month. To reheat, simply warm it in a saucepan over medium-low heat or in the microwave until it reaches your desired temperature.
Butternut squash soup is not only delicious but also nutritious. It is loaded with vitamins and minerals, including vitamin C, folate, potassium, magnesium, vitamin B6, and vitamin K. It is also a good source of antioxidants, making it a healthy addition to your keto diet.
