Creamy Butternut Squash Soup Recipe with Keto Alternative

There is something about butternut squash soup that feels like fall in a bowl. This recipe combines naturally sweet butternut squash with Granny Smith apple, fresh ginger, sage and warming spices for a smooth, flavorful soup that works beautifully as a starter or a light meal.

The apple adds a subtle tart sweetness, while ginger, cinnamon and five spice give the soup more depth than a traditional squash purée. A drizzle of cream and toasted pepitas finish it with just enough richness and crunch.

I have also included my keto friendly alternative below for anyone wanting to reduce the carbohydrates while keeping that creamy autumn flavor.

Prep time: 10 minutes. Cook time: 50 minutes. Servings: 6. Course: Soup. Cuisine: American, fall inspired.

Ingredients

For the soup

• 1 butternut squash, approximately 3 lb
• 2 tbsp oil
• 1 onion, chopped
• 4 cloves garlic
• 1 Granny Smith apple, chopped
• 1 carrot, chopped
• 4 cups chicken broth
• 1 tbsp freshly grated ginger
• 1 tbsp fresh sage, chopped
• 1/2 tsp Vegeta
• Pinch of cinnamon
• Pinch of five spice powder

For serving

• Toasted pepitas
• Heavy cream for drizzling

How to Make Butternut Squash Soup

1. Preheat the oven to 325°F.
2. Heat the oil in a large pot over medium heat. Add the chopped onion and sauté until soft and translucent, about 5 minutes.
3. Peel, deseed and cube the butternut squash. Add it to the pot and cook for 8 to 10 minutes, until it begins to soften.
4. Add the garlic, apple, carrot, ginger, sage, Vegeta, cinnamon, five spice powder and chicken broth. Stir well.
5. Bring to a gentle simmer and cook for 20 to 30 minutes, until the squash and vegetables are completely tender.
6. While the soup simmers, spread the pepitas on a baking sheet, season lightly with salt and pepper and roast at 325°F until golden, about 20 minutes.
7. Blend the soup until completely smooth in a blender, or carefully use an immersion blender in the pot.
8. Ladle into bowls and finish with a drizzle of heavy cream and toasted pepitas.

Chef Monika's Tip

Don't rush the blending. A really smooth purée is what gives butternut squash soup that luxurious, creamy texture without requiring a large amount of cream. For an even richer finish, add a small splash of heavy cream after blending rather than cooking it with the vegetables.

Keto / Lower Carb Alternative

Butternut squash and apples contain considerably more carbohydrates than the vegetables typically used in a ketogenic diet. For my lower carb version, replace the Granny Smith apple and carrot with 1 cup zucchini and 1 cup rutabaga.

This keeps the savory fall flavors of ginger, sage and warm spices while reducing some of the carbohydrate content. The standard recipe is not keto; the modified version is a lower carb alternative.

Nutrition per Serving (Keto Alternative)

Calories: 166. Total fat: 5 g. Saturated fat: 0.45 g. Total carbohydrates: 30 g. Fiber: 5 g. Sugar: 6 g. Cholesterol: 3 mg. Protein: 3 g. Net carbohydrates: 25 g.

Nutrition values are estimates and may vary depending on specific ingredients and serving size.

Why Butternut Squash Makes Such a Good Soup

Butternut squash develops a naturally creamy consistency when cooked and blended, so you don't need large quantities of cream or flour to thicken the soup. Its mild sweetness pairs particularly well with savory herbs and warming spices. Tart Granny Smith apple balances that sweetness, while fresh sage and ginger keep the soup from becoming overly sweet.

What to Serve with Butternut Squash Soup

Serve it as an autumn starter, alongside a crisp green salad, or with roasted vegetables and your favorite protein for a more substantial meal. The toasted pepitas are worth keeping, adding a crunchy contrast to the silky soup.

Looking for more homemade soups? Try my German Lentil Soup, French Onion Soup and Hearty Meatball Soup, or explore all of the recipes on the blog.