Keto Butternut Squash Soup
User Reviews
5
-
Prep Time
5 mins
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Cook Time
15 mins
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Total Time
20 mins
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Servings
4
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Calories
244 kcal
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Course
Main Course
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Cuisine
British
Keto Butternut Squash Soup
Description
This Keto Butternut Squash Soup starts by sautéing diced butternut squash, cauliflower florets, celery, minced garlic, and herbs such as thyme and rosemary in butter, ghee, or olive oil. Onion powder, salt, and pepper season the vegetables during a brief frying period. Chicken stock is then added to simmer until the vegetables become soft, about 10 to 15 minutes. The mixture is blended smooth, resulting in a velvety, slightly sweet soup with herbal undertones.
The soup’s texture is creamy without cream in the cooking process, relying on the blended vegetables for body. The toppings like olive oil, cracked black pepper, fresh thyme, or a swirl of cream can be added for enhanced richness and presentation. The herbs provide an earthy aroma curbing the natural sweetness of the squash.
Portioned approximately to serve four, the soup is adaptable to dietary preferences with options for dairy-free by substituting olive oil for butter and coconut cream for dairy cream. It stores well refrigerated for up to three days or frozen for up to six months, making it practical for meal prep.
Ingredients
- 3 tablespoon butter ghee or olive oil
- 2 celery 80g / 2.8oz, medium stalks
- 8.8 oz / 250g butternut squash peeled + chopped into 1 cm cubes
- 10.6 oz / 300g cauliflower chopped into 1 cm cubes, florets
- 2 garlic minced, cloves
- 1 teaspoon onion powder
- 1.5 tablespoon thyme 1.5g or 1 tablespoon dried thyme, fresh leaves
- 1 tablespoon rosemary chopped (1.5g) or ¾ tablespoon dried rosemary, fresh
- salt to taste
- black pepper to taste
- 5.3 cup / 1.25l chicken stock 2.6 pint
To serve
- 1 tablespoon olive oil
Instructions
- Heat 3 tablespoon of butter, ghee or olive oil in a large saucepan. Once hot, add the celery, butternut squash, cauliflower, garlic, onion powder, thyme, rosemary, salt and pepper and fry on a medium heat for 3 - 4 minutes.
- Add chicken stock and simmer for about 10 - 15 minutes or until the squash is soft. Transfer to a blender and blitz until smooth. Taste and adjust seasoning to your liking.
- Top with olive oil and optional cracked black pepper, fresh thyme and a swirl of cream.
Notes
- This recipe makes about 4 servings of approximately 300ml each with 5g net carbs per serving.
- Store leftovers in the refrigerator for up to 3 days or freeze for up to 6 months.
- For a dairy-free version, use olive oil to fry vegetables and substitute dairy cream with coconut cream or coconut milk.
- Optional toppings include toasted pumpkin seeds, a swirl of cream, or fresh thyme for garnish.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 244 kcal
% Daily Value*
| Serving | 300ml | |
| Calories | 244kcal | 12% |
| Total Carbohydrates | 12.8g | 4% |
| Protein | 8.8g | 18% |
| Fat | 18.7g | 29% |
| Saturated Fat | 9.1g | 46% |
| Fiber | 3.3g | 13% |
| Sugar | 3.1g | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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