Low Carb Creamy Butternut Squash Soup
Indulge in the soothing flavors of fall with this Low Carb Creamy Butternut Squash Soup, a velvety delight that's both nutritious and comforting. Roasted to perfection, the butternut squash lends a natural sweetness while caramelizing in the oven, pairing beautifully with aromatic garlic, sautéed onion, and fragrant thyme. A touch of heavy cream adds richness, complemented by warm spices like nutmeg and cinnamon for a hint of cozy indulgence. This keto-friendly soup is easy to prepare, taking just 15 minutes of prep and perfect for meal prepping or serving on chilly evenings. Customize it with a sprinkle of Parmesan for an extra layer of flavor, and enjoy this wholesome, low-carb dish that proves healthy eating doesn't compromise taste.
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Recipe Information
Ingredients
- 1 small butternut squash
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 4 cups low-sodium chicken broth
- 0.5 cup heavy cream
- 0.25 teaspoon ground nutmeg
- 0.25 teaspoon ground cinnamon
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 4 sprigs fresh thyme
- 0.25 cup grated Parmesan cheese (optional)
Instructions
Preheat your oven to 400°F (200°C).
Cut the butternut squash in half lengthwise and remove the seeds. Brush the cut sides with 1 tablespoon of olive oil.
Place the squash cut-side down on a baking sheet lined with parchment paper and roast in the preheated oven for 25-30 minutes until tender.
Meanwhile, heat the remaining 1 tablespoon of olive oil in a large pot over medium heat. Add the diced onion and sauté until it becomes translucent, about 5 minutes.
Add the minced garlic to the pot and cook for another 1 minute until fragrant.
Remove the roasted squash from the oven and let it cool slightly. Scoop out the flesh and add it to the pot with the onions and garlic.
Pour in the chicken broth and bring the mixture to a simmer. Add the thyme sprigs and let the soup cook for 15 minutes to meld the flavors.
Remove the thyme sprigs and use an immersion blender to puree the soup until it is smooth and creamy. Alternatively, you can blend the soup in batches using a countertop blender.
Stir in the heavy cream, nutmeg, cinnamon, salt, and black pepper. Adjust seasoning to taste.
If using, stir in the grated Parmesan cheese until melted and fully incorporated.
Serve the soup hot, garnished with additional thyme leaves, if desired.
Nutrition Facts
Calories |
1305 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 87.7 g | 112% | |
| Saturated Fat | 39.2 g | 196% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 168 mg | 56% | |
| Sodium | 2440 mg | 106% | |
| Total Carbohydrate | 94.3 g | 34% | |
| Dietary Fiber | 25.3 g | 90% | |
| Total Sugars | 22.3 g | ||
| Protein | 38.9 g | 78% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1008 mg | 78% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 2256 mg | 48% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
