CAULIFLOWER DAIRY FREE OPTION SOUP VEGETARIAN

Roasted Butternut Squash Soup – Low Carb

Low Carb Roasted Butternut Squash Soup is smooth, delicious and super easy to prepare. It’s dairy-free, low in calories and has only 6 net grams of carbs per serving!

Low Carb Roasted Butternut Squash Soup is smooth, delicious and super easy to prepare. It's dairy-free, low in calories and has only 6 net grams of carbs per serving! #holisticyum

Low Carb Roasted Butternut Squash Soup

If you’ve been craving a bowl of creamy butternut squash soup, but were worried about the carbs found in most squash soup recipes, this one is a great tasting dairy-free alternative. It’s full of butternut squash flavor, but because this squash isn’t the most keto friendly, we added in lots of other tasty ingredients to add richness and keep the carb count down. You will love the amazing array of spices and the coconut milk that gives the soup a light, fresh flavor and provides the fat needed to keep your Keto diet going strong.

My secret weapon for thickening this soup while reducing the carbs is adding cauliflower. For regular squash soup, the recipe would call for enough squash for the soup to thicken when the squash is pureed. But because we are limiting the amount of butternut squash due to the carb load, we needed a low carb vegetable to puree with it. That’s where the cauliflower comes in. It tastes great with butternut squash and because it’s been roasted, it doesn’t overpower the other flavors.

Low Carb Roasted Butternut Squash Soup is smooth, delicious and super easy to prepare. It's dairy-free, low in calories and has only 6 net grams of carbs per serving! #holisticyum

Is Cauliflower Good for a Keto Diet?

In case you’re wondering, cauliflower is one of the workhorse veggies for low carb and keto diets, with only 25 calories and 2.9 net carbs per cup! Just try our Low Carb Cauliflower Mashed Potatoes and Easy Low Carb Chicken Salsa Verde Casserole and taste for yourself!

Cauliflower contains about 75% of the Vitamin C we need every day, as well as 20% of the Vitamin K. You need them to keep your bones healthy. It also can help lower blood pressure, boost your immune system, prevent stomach disorders, help with respiratory issues and reduce the risk of cancer. If you don’t already eat cauliflower, you definitely want to think about adding this versatile superfood to your low carb diet.

Low Carb Roasted Butternut Squash Soup is smooth, delicious and super easy to prepare. It's dairy-free, low in calories and has only 6 net grams of carbs per serving! #holisticyum

How To make Roasted Butternut Squash Soup

Ingredients

Only 8 easy ingredients are needed to make this amazingly flavorful soup, and 4 are from your spice rack!

  • Butternut Squash – an average squash weighs about 2 pounds. Just FYI -One cup of butternut squash has 13.2 net grams of carbs.
  • Cauliflower – fresh or frozen (thawed and drained) is fine for this recipe. FYI – 1 cup of chopped cauliflower has 2.9 net grams of carbs.
  • Vegetable Broth – bone or chicken broth is a good substitute is you don’t have vegetable broth on hand.
  • Coconut Milk – use canned coconut milk for the best flavor. If you don’t like coconut milk, almond milk is a good substitute. Or soy milk.
  • Cayenne – start with a pinch and work up to more if you like the heat.
  • Turmeric – this spice is good for you…and adds beautiful color and good flavor.
  • Cinnamon – adds warmth and depth of flavor and is delicious paired with butternut squash.
  • Nutmeg – just a pinch to bring out more of the squash and cauliflower flavor.

Make the Soup

This soup is made in 2 steps – 1) roasting the squash and cauliflower and 2) combining ingredients in a soup pot and simmering, then pureeing the soup until smooth.

  1. Start by preheating your oven to 400°F. Then, line a rimmed sheet pan with parchment paper or a silicone mat.
  2. Use a very sharp large knife to cut the squash in half, then scoop out the seeds and fibers. Put the squash, cut side up, on the baking sheet. Season with a little salt and pepper if you like. Bake 30 – 40 minutes until squash is soft when squeezed on the sides. During the last 20 minutes of baking, add the cauliflower to the pan in a single layer to roast until tender.
  3. When done, set the pan aside until the squash are cool enough to handle, then scoop out the flesh from the squash into a soup pot. Add the cauliflower, broth, coconut milk, salt, pepper, cayenne, turmeric, cinnamon and nutmeg to the pot and stir everything together with a spoon to combine. Bring the soup to a boil over medium-high heat, then reduce the heat to low and simmer for 10 – 15 minutes.
  4. Using an immersion blender, puree the soup until smooth. Or work in batches using a regular blender to puree. (Soup is HOT so work carefully). Ladle into bowls and top with additional coconut milk and parsley.
Low Carb Roasted Butternut Squash Soup is smooth, delicious and super easy to prepare. It's dairy-free, low in calories and has only 6 net grams of carbs per serving! #holisticyum

Helpful Tools to Make Butternut Squash Soup

  • Chef’s Knife – large enough for most kitchen cutting jobs and never needs sharpening! I reach for this knife every time!
  • Immersion Blender – for easily blending your soup to desired consistency right in the pot! Comes with fun attachments to whisk, blend and chop too!
Low Carb Roasted Butternut Squash Soup is smooth, delicious and super easy to prepare. It's dairy-free, low in calories and has only 6 net grams of carbs per serving! #holisticyum
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Low Carb Roasted Butternut Squash Soup

Low Carb Roasted Butternut Squash Soup is smooth, delicious and super easy to prepare. It's dairy-free, low in calories and has only 6 net grams of carbs per serving!
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Course: Main Course, Soup
Cuisine: American
Servings: 8
Calories: 102kcal

INGREDIENTS

  • 1 medium butternut squash, halved and seeded
  • 2 cups cauliflower florets
  • 4 cups vegetable broth, or chicken broth
  • 10.5 ounce coconut milk, (1) can coconut milk
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/8 tsp cayenne pepper
  • 1/8 tsp turmeric
  • 1/8 tsp ground cinnamon
  • pinch ground nutmeg

INSTRUCTIONS

  • Preheat oven to 400°F. Line rimmed sheet pan with parchment paper or silicone mat.
  • Place squash, cut side up on baking sheet. Bake 30 – 40 minutes until squash is soft when squeezed on sides. During last 20 minutes of baking, add cauliflower to the pan.
  • When cool enough to handle, scoop flesh from squash into soup pot. Add cauliflower, broth, coconut milk, salt, pepper, cayenne, turmeric, cinnamon and nutmeg. Stir to combine.
  • Bring pot to a boil over medium-high heat, then reduce heat and simmer for 10 minutes.
  • Using an immersion blender, puree soup until smooth. Or work in batches using a regular blender to puree soup until smooth. (Soup is HOT so work carefully).
  • Ladle into bowls and top with additional coconut milk and parsley.

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NUTRITION INFORMATION PER SERVING

Nutrition Facts
Low Carb Roasted Butternut Squash Soup
Amount Per Serving (1 serving)
Calories 102 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 7g44%
Sodium 589mg26%
Potassium 374mg11%
Carbohydrates 7g2%
Fiber 1g4%
Sugar 1g1%
Protein 2g4%
Vitamin A 3734IU75%
Vitamin C 28mg34%
Calcium 36mg4%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

© Copyright Christine Mello for Holistic Yum. We would love for you to share a link to this recipe but please do not copy/paste the recipe instructions to websites or social media. We are happy for you to share a photo with a link back to this website instead.

If you made this recipe, please leave a comment and rating below. I would appreciate the chance to troubleshoot any issues you might have had before you leave the rating!

Low Carb Roasted Butternut Squash Soup is smooth, delicious and super easy to prepare. It's dairy-free, low in calories and has only 6 net grams of carbs per serving! #holisticyum

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