There's something special about a warm bowl of soup, especially when you're craving something nutritious and filling. I don't know if it's the nourishing bone broth or the comforting flavors, but soup just hits differently when fall arrives. Today, I've got a classic Butternut Squash Soup recipe that's perfect for chilly days or any time of the year when you are craving comfort food!
Butternut squash is a magical fruit. Did you know it's a fruit? It is incredibly versatile; roast it, grill it, steam it—there are endless possibilities. You can also butter-roast its seeds for a tasty snack.
This Roasted Butternut Squash Soup highlights the natural sweetness and caramelized richness of butternut squash. It is super easy to make thanks to its minimal ingredients list. You can make a large batch and enjoy it as a starter or cozy meal on quick weekday lunches. Ready to experience the soothing soup? Let's dive into the recipe!
This recipe is: Low Carb, Gluten Free and Vegetarian.
Table of Contents
5 Reasons to Love This Recipe
This creamier soup is one of my favorite soup recipes, and I have my reasons for loving it. I'm sure you will also get compelled to try it because this recipe is:
- Perfect for those watching their carb intake!
- Easy-to-find items for stress-free cooking!
- Enjoyable as a starter or a cozy meal!
- Easy meal prep option for quick weekday lunches!
- Warm, nourishing, and oh-so satisfying!
Is Butternut Squash Soup Low Carb?
Butternut squash soup is generally high in carbs, but you can reduce its carb content. This butternut squash soup recipe leans towards being low carb, with each serving containing about 13 g of net carbs, which is slightly higher. To lower the overall net carb count, reduce the amount of onion and add onion powder instead.
For further nutrition information and carb content of butternut squash, head over to my article "Is Butternut Squash Low Carb".
Butternut Squash Soup Ingredient List
You'll need the following simple ingredients to make low carb butternut squash soup:
- 3 cups chicken stock
- 1 butternut squash, peeled and cubed (to yield approximately 3 cups)
- 1 Spanish onion, peeled and diced
- 2 tablespoons coconut oil
- 2 tablespoons olive oil
- ½ teaspoon balsamic vinegar
- Kosher salt, to taste
- Freshly cracked black pepper, to taste
Ingredient Substitutions
If you're missing some of the ingredients for this roasted butternut squash soup, don't worry! Here are some easy ingredient substitutions you can try:
- Chicken stock: Use beef or vegetable stock instead. In a pinch, dissolve a bouillon cube in water.
- Spanish onion: Substitute with yellow onion or a couple of shallots for a similar flavor profile.
- Coconut oil: Try avocado oil, clarified butter, or ghee as alternatives to coconut oil.
- Balsamic vinegar: Replace with a squeeze of fresh lemon juice for a tangy kick.
Additional Ingredients
Looking to add more flavors and textures to your low carb squash soup? Here are some optional ingredients that pair beautifully with the main components:
- Spices: Enhance this luscious soup with a touch of allspice, cinnamon, or cumin for depth of flavor.
- Fresh herbs: Add freshness with thyme, rosemary, or parsley, either stirred in or used as a garnish.
- Nuts: Toasted pine nuts, almonds, or walnuts can provide a delightful crunch and nutty flavor.
- Cheese: Sprinkle freshly shredded parmesan or crumbled blue cheese for a creamy finish.
- Aromatics: To elevate the classic soup flavors, experiment with lemongrass, lime or lemon zest, or roasted garlic.
- Toppings: Garnish with toasted pumpkin seeds, pomegranate seeds, or dried cranberries for a pop of color and texture.
- Heavy cream: Adding heavy cream or coconut cream to this homemade butternut squash soup will enhance its richness and creaminess, creating a luxurious texture.
- Broth: Adding chicken broth or vegetable broth to this creamy soup will infuse it with savory flavors and help achieve the desired consistency.
Note: These additional ingredients are optional and not part of the original grilled butternut squash soup recipe.
Cooking Tools Required
You'll need the following cooking tools to make an easy butternut squash soup recipe:
How to Make Butternut Squash Soup: Complete Cooking Guide
Cooking Method
- Roasting
Preparation Steps
- Gather all the ingredients and tools for this recipe.
- Peel and cut butternut squash into cubes.
- Peel and dice Spanish onion.
Cooking Instructions
- Preheat your oven to 375°F (190°C).
- Coat the butternut squash cubes in a bowl with olive oil, kosher salt, and pepper. Spread them out in a single layer on a foil-lined baking sheet.
- Roast in the oven for 45 minutes, or until the squash is caramelized and fork-tender. Then, add the roasted squash to the soup pot.
- Heat the coconut and olive oil over high heat in a heavy-bottomed pan until shimmering. Add the diced onion and a pinch of salt. Cover the pan, and cook for 8 minutes on high heat, stirring occasionally.
- Once the onion starts to brown, reduce the heat to low, cover, and cook for an additional 10-15 minutes, or until the onions are caramelized.
- In your soup pot, combine the chicken stock, caramelized onions (with the oil from the pan), and roasted squash. Bring to a boil, then reduce the heat and simmer for 10-12 minutes.
- Turn off the heat. Using an immersion blender, puree the soup until smooth.
- Stir in the balsamic vinegar. Taste and adjust seasonings as needed.
Step 1: Coat the diced butternut squash in a bowl with olive oil, kosher salt, and pepper.
Step 2: Heat the coconut and olive oil in a heavy-bottomed pan over high heat until shimmering. Then, add the diced onion and a pinch of salt.
Step 3: Combine the chicken stock, caramelized onions (including the oil from the pan), and roasted squash in your soup pot.
💡 My Pro Tip
When prepping butternut squash for soup, I use the "½ Inch Rule" to make it easier. You must trim off ½ inch from both ends of the squash to create a stable work surface. Then, slice the squash into two sections—the bulb and the cylindrical part. Next, peel the squash using a vegetable peeler or paring knife (if you prefer). After peeling, cut the bulb end in half, scoop out the seeds, and proceed to cube or roast the squash as needed. This method simplifies the process of preparing butternut squash for roasting!
⏲️ Time-Saving Tips
- Prep and roast the squash a couple of days in advance to save time on cooking day.
- Multi-task by caramelizing the onions while the squash is in the oven.
- Use the convection feature to speed up the roasting process without burning the squash.
- The flavors develop over time, so make the soup ahead and storing it in the fridge for enhanced taste.
What to Serve With Butternut Squash?
Wondering what to serve alongside this healthy butternut squash soup? Here are some low-carb and gluten-free food pairings that complement this recipe perfectly:
- Grilled Beer Can Chicken: Pair this hearty soup with tender, flavorful beer can chicken for a satisfying meal.
- Cheesy Keto Breadsticks: Enjoy dunking cheesy crusty breadsticks into the creamy butternut squash soup for a delicious low-carb combination.
- Spicy Italian Broccoli: Spicy Italian broccoli makes a zesty and flavorful side dish that pairs wonderfully with creamy butternut squash soup. The heat from the spices adds a nice contrast to the soup's sweet flavors.
- Grilled Asparagus: Add a touch of elegance with grilled asparagus on the side of this comforting soup.
- Sautéed Brussels Sprouts: The earthy flavor of sautéed Brussels sprouts beautifully complements the sweetness of butternut squash soup.
Storage and Reheating Instructions
Storage Tip
- Store the butternut soup in an airtight container in the fridge for up to a week.
Freezing Tip
- If freezing, transfer the leftover soup to a freezer-safe container, leaving some headspace for expansion. Freeze for up to three months. To defrost, either place it in the refrigerator overnight or defrost it in the microwave following the reheating instructions.
Reheating Tip
- Stovetop: Gently warm the soup in a pan on the stove over low heat until heated through (approximately 5-7 minutes).
- Microwave: Microwave the soup covered on low heat, stirring occasionally to prevent hot and cold spots.
Recipe Conclusion
This is an easy Butternut Squash Soup recipe that's creamy, comforting, and very satisfying. It's like a warm hug on a chilly day, perfect for cozy gatherings or enjoying alone. Pair it with your favorite low-carb sides or enjoy it as a light meal all on its own. Don't forget to sprinkle some toasted nuts or fresh herbs on top for that extra touch of goodness.
Go ahead and savor every spoonful of this delicious soup. Grab your spoon already! Reheat it if needed, and let the flavors dance on your taste buds. Whether you're looking for a nourishing lunch or a soothing dinner, this classic butternut squash soup recipe hits the spot. Embrace the joy of homemade cooking and treat yourself to this comforting creation. Try it out and share your feedback in the comments below! As always, you can join in the conversation and see more pictures and stuff on Facebook and Instagram. Let's explore food together.
More Healthy Soup Recipes
Craving for more delicious soup recipes? Check out these:
FAQs
When roasting in the oven, it takes about 45 minutes over medium heat to soften butternut squash.
No, eating butternut squash raw is not recommended due to its tough texture and raw flavor.
Butternut squash soup can become grainy if the squash isn't blended thoroughly or if its texture isn't fully smooth before cooking.
Butternut squash is a good carb due to its low glycemic index and high fiber content.
Butternut Squash Soup Recipe 🍲
Ingredients
Butternut Squash Soup Ingredient List
- 3 cups chicken stock
- 1 butternut squash peeled and cubed (to yield approximately 3 cups)
- 1 Spanish onion peeled and diced
- 2 tablespoons coconut oil
- 2 tablespoons olive oil
- ½ teaspoon balsamic vinegar
- Kosher salt to taste
- Freshly cracked black pepper to taste
Instructions
Preparation Steps
- Gather all the ingredients and tools for this recipe.
- Peel and cut butternut squash into cubes.
- Peel and dice Spanish onion.
Cooking Instructions
- Preheat your oven to 375°F (190°C).
- Coat the butternut squash cubes in a bowl with olive oil, kosher salt, and pepper. Spread them out in a single layer on a foil-lined baking sheet.
- Roast in the oven for 45 minutes, or until the squash is caramelized and fork-tender. Then, add the roasted squash to the soup pot.
- Heat the coconut and olive oil over high heat in a heavy-bottomed pan until shimmering. Add the diced onion and a pinch of salt. Cover the pan, and cook for 8 minutes on high heat, stirring occasionally.
- Once the onion starts to brown, reduce the heat to low, cover, and cook for an additional 10-15 minutes, or until the onions are caramelized.
- In your soup pot, combine the chicken stock, caramelized onions (with the oil from the pan), and roasted squash. Bring to a boil, then reduce the heat and simmer for 10-12 minutes.
- Turn off the heat. Using an immersion blender, puree the soup until smooth.
- Stir in the balsamic vinegar. Taste and adjust seasonings as needed.
Notes
Nutrition
“This website provides approximate nutrition data and information for convenience and as a courtesy only.”
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5 Responses
Can't wait to make this Butternut Soup ... you didn't suggest a particular onion so was wondering. I was thinking a white onion, perhaps? Did you garnish this creamy soup with anything. I like to get the bigger Chinese pumpkin seeds at Whole Foods and toast them with sea salt. I'd love to see you come up with something for Zucchini Squash, which a peeler can make into spaghetti like strands.
Hi Gina:
For this recipe, I used a Spanish onion. I'm going in next to update! Thank you for bringing that to my attention. You can use a white onion as well if that is what you have on hand!
I'm putting together a spaghetti squash carbonara recipe this week along with an Italian Meatball Marinara over Zoodles (spiralized zucchini noodles) to get posted up within the next week. Stay tuned for more great stuff to come.
Thanks for writing-
Scott
Terrific soup. So easy but with so much depth. I made a double batch and froze the extra for a rainy day. Thanks!!
Hi Melanie:
Glad to hear you enjoyed it.
Thank you for posting.
Have an awesome day in the kitchen!
Scott