The Easiest Low Carb Butternut Squash Soup (Vegan & Diabetes-Friendly!)

There’s nothing better than a bowl of creamy soup to ring in the fall season. If you feel like you can’t enjoy festive fall foods because of the number of carbohydrates in them, then you’ll love this low carb butternut squash soup! 

It’s the perfect soup for managing blood sugars as one serving has only 4 grams of net carbs.  

This post contains affiliate links. As always, all opinions are my own.

Why you’ll love this recipe: 

• It’s low carb and keto-friendly. With only 4 grams of net carbs per serving, this sweet and savory vegan soup can fit into almost any meal plan. 
• Easy to store, freeze, and meal prep. I love making this recipe in advance and freezing it to enjoy anytime I am in the mood for a delicious and creamy soup (I’m a big fan of using Souper Cubes for easy storage and reheating!)
• Your family will love the bright color and creamy flavor. Because this recipe is blood-sugar friendly and free of most major allergens, it works well for pretty much every member of your household.
• It’s rich in nutrients. I love adding butternut squash to soup because it’s low in calories yet dense in nutrients like potassium, fiber, vitamin C, and vitamin A.

What you’ll need: 

Butternut squash soup with coconut milk provides a velvety smooth and creamy texture while offering a variety of beneficial nutrients. 

Just like pumpkin soup, the winter squash adds a naturally rich and lightly sweet texture to every bite. It’s one of my family’s favorite soups come fall and it’s so easy to make! Here’s what you’ll need:

Butternut squash – For this low carb soup, you’ll want a medium size butternut squash. You can also save the seeds and roast them to top your soup. And if you’re in a time crunch, use pre-chopped squash. Since we’re pureeing the soup, nobody will know the difference!

Carrots – There are only 2 carrots in this recipe to keep it lower carb. However, if you are concerned about the amount of carbs in carrots, swap them for cauliflower or reduce the amount.

Vegetable broth – Adding vegetable broth adds to the sweetness of the soup and is lower in carbs and calories than chicken or beef broth. When buying broth, be sure to look for words such as “low in sodium” or “no salt added” on the label to help reduce the overall sodium content as well.

Coconut milk – A splash of coconut milk really enhances the flavor and creaminess without the extra calories and fat found in heavy cream or sour cream. If you aren’t a coconut milk fan, you can swap this ingredient with unsweetened Greek yogurt as well. 

Blender – I like using an immersion blender for this recipe. It makes it much easier to blend the veggies in the pot instead of having to remove the hot soup to a blender, but a regular blender or food processor works just as well. 

How to make low carb butternut squash soup:

You’re going to love how simple this low carb butternut squash soup is to make. There’s not much to it – just chop, roast, and blend! Here’s how to make this easy butternut squash soup recipe:

1. Preheat the oven to 400º F.
2. Arrange the butternut squash, carrots, onion and garlic on a baking tray and drizzle with coconut oil. Then, season with salt and pepper to taste.
3. Bake for 25-30 minutes, or until veggies are brown.
4. Next, transfer the veggies to a large pot and add the vegetable broth, turmeric and bay leaf.
5. Cook for 10 more minutes or until all flavors blend.
6. Remove the bay leaf, and use an immersion blender to process into a thick cream. Or, if using a blender or food processor, pour the mixture into the food processor and blend until the desired consistency is achieved.
7. Add the coconut milk to your taste.
8. Serve with more coconut milk, fresh herbs and seeds. 

FAQs

Why this recipe works for people with diabetes 

When you have diabetes, it is important to pay attention to your carb intake throughout the day to manage blood sugar levels. Since butternut squash soup is a starchy vegetable, the portion size for this recipe is a bit smaller, making it a perfect side to a protein rich meal. 

With only 4 grams of net carbs per serving, there’s no reason it can’t fit into your way of eating, without spiking your blood sugar. 

Typical butternut squash soup uses heavy cream and sour cream for a creamy texture, but in this recipe, we’re using coconut milk. Full-fat coconut milk is low in carbs and high in fat with fewer overall calories. The extra fat can help you feel full and satisfied after eating and help to slow down the digestion of the carbohydrates that are in this soup.

If you prefer an even lower fat alternative, use nonfat plain Greek yogurt as a swap to the coconut milk. This will offer the same creamy texture, but with no additional fat. Instead, the protein in the Greek yogurt will help to provide a feeling of fullness while balancing blood sugar levels.

Other low carb recipes to enjoy:

The Easiest Low Carb Baked Feta Rice

Low Carb Cream Cheese Stuffed Peppers

10 Delicious Low Carb Pumpkin Recipes

Crispy Avocado Bites 

This creamy, low carb butternut squash soup is a comforting and quick meal! It’s sure to be a family favorite. Ready to give it a try? Go whip up a batch and after you try it (and hopefully love it like I do), remember to give it a 5-star rating & share it with me on Instagram by tagging me @ErinPalinskiWade