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Keto Butternut Squash Soup Recipe
Is butternut squash keto? How many carbs are in butternut squash? If you’re following a ketogenic diet, you may be wondering if butternut squash is off-limits for your low-carb lifestyle. Is there any way to incorporate it into your daily meal plan while doing keto?
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 8
Calories: 104 kcal
Cuisine:
Keto
Ingredients
- 1 medium butternut squash peeled, seeded, and halved
- 2 tbsp butter
- 1/2 onion diced
- 2 cloves garlic minced
- 4 cups chicken broth low sodium
- 1/4 cup heavy cream
- 1/4 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- salt and black pepper to taste
Instructions
- Preheat the oven to 400°F (200°C).
- Place the squash halves cut-side down on a baking sheet and roast in the oven for 30-40 minutes, or until the flesh is soft and easily pierced with a fork.
- Once the squash is cool enough to handle, scoop the flesh out of the skin and set aside.
- In a large pot or Dutch oven, melt the butter over medium heat.
- Add the diced onion and minced garlic and sauté for 5-6 minutes, or until the onion is translucent.
- Add the roasted butternut squash flesh and chicken broth to the pot and bring to a simmer.
- Let the soup simmer for 10-15 minutes, or until the squash is very tender.
- Use an immersion blender to puree the soup until smooth.
- Stir in the heavy cream, ground cinnamon, and ground nutmeg. Season with salt and black pepper to taste.
- Serve hot, with optional toppings if desired.
Cup of Yum
Nutrition Information
Calories
104kcal
(5%)
Carbohydrates
13g
(4%)
Net Carbohydrates
11g
Protein
2g
(4%)
Fat
6g
(9%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
0.3g
Monounsaturated Fat
1g
Trans Fat
0.1g
Cholesterol
18mg
(6%)
Sodium
465mg
(19%)
Potassium
373mg
(11%)
Fiber
2g
(8%)
Sugar
3g
(6%)
Vitamin A
10165IU
(203%)
Vitamin C
20mg
(22%)
Calcium
59mg
(6%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 104
% Daily Value*
| Calories | 104kcal | 5% |
| Carbohydrates | 13g | 4% |
| Net Carbohydrates | 11g | |
| Protein | 2g | 4% |
| Fat | 6g | 9% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 0.3g | 2% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 18mg | 6% |
| Sodium | 465mg | 19% |
| Potassium | 373mg | 8% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 10165IU | 203% |
| Vitamin C | 20mg | 22% |
| Calcium | 59mg | 6% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.