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A white bowl filled with butternut squash soup garnished with pepitas and crumbled feta cheese.
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5 from 2 votes

Creamy keto butternut squash soup recipe

This creamy keto butternut squash soup is a warming, sweet (and a little bit spicy!), gluten-free recipe that you need to enjoy the fall season to the fullest. 
Prep Time10 mins
Cook Time40 mins
Course: Lunch
Cuisine: American
Keyword: Butternut squash soup, Gluten-free soup, Healthy soup recipe, keto soup
Servings: 6 servings
Calories: 264kcal


  • Stockpot
  • Baking sheet
  • Immersion blender, food processor or standing blender


  • 1.5 lb 700g medium butternut squash peeled and cubed
  • 3.5 oz 100g or two small carrots, peeled and cut
  • Sea salt
  • Freshly ground black pepper
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon ground cinnamon
  • 1 teaspoon chipotle pepper powder
  • 4 tablespoon 60g unsalted butter divided
  • 4 cloves garlic minced
  • 1 50g small yellow onion finely chopped
  • 3 cups 700ml vegetable stock
  • 1 cup 240g heavy cream room temperature
  • Feta cheese or white cheese for garnishing
  • Pumpkin seeds for garnishing


  • Preheat the oven to 200C (390F).
  • Melt 2 tablespoon of butter in a microwave and set aside.
  • In a mixing bowl, combine the cubed butternut squash, carrots, sea salt, freshly ground black pepper, cinnamon, nutmeg, and ground chipotle pepper to taste. Add the melted butter and toss well so all vegetables are completely coated in seasoning and butter. Place everything on a baking tray lined with parchment paper and bake for 15-20 minutes or until golden brown and fork-tender.
  • Meanwhile, heat the rest of the butter in a medium-sized stockpot over a medium heat. Add the onions and garlic and cook until slightly golden. When done, add the vegetable broth and stir well. Add the roasted squash and carrots, bring to a simmer, and let it cook for 10 minutes. Then stir in the heavy cream, bring to a simmer, cook for 5 minutes, and remove from the heat.
  • Taste and add extra salt if needed. Using an immersion blender, puree the soup until creamy and smooth.
  • Pour into soup bowls and garnish with feta cheese crumbs, freshly grounded black pepper, roasted pumpkin seeds. Ready to serve!




Serving: 1serving | Calories: 264kcal | Carbohydrates: 14g | Protein: 3g | Fat: 22g | Potassium: 415mg | Fiber: 4g | Sugar: 4g | Vitamin A: 14124IU | Vitamin C: 19mg | Calcium: 87mg | Iron: 1mg