Low Fat Roasted Butternut Squash Soup is smooth, delicious and super easy to prepare. It’s dairy-free, low in calories and has only 10 net grams of carbs per serving!
For more easy to make and delicious soups, check out all of our soup recipes on our Soup Recipe page.
Low Fat Roasted Butternut Squash Soup
If you’ve been craving a bowl of creamy butternut squash soup, but were worried about the fat found in most cream based 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 fat and carb count down. You will love the amazing array of spices and the almond milk that gives the soup a light, fresh flavor.
My secret weapon for thickening this soup while reducing the calories and fat is adding cauliflower. It is a delicious soup replacement for heavy cream. Because we are also 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, which mellows out the flavor, it doesn’t overpower the other ingredients in the soup.
Is Cauliflower Good for a Low Fat or Keto Diet?
In case you’re wondering, cauliflower is one of the workhorse veggies for low carb and low fat diets, with only 25 calories and 2.9 net carbs per cup!
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.
How To make Low Fat 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.
- Almond Milk – use unsweetened almond milk for the best flavor. If you don’t like almond milk, oat 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.
- Start by preheating your oven to 400°F. Then, line a rimmed sheet pan with parchment paper or a silicone mat.
- 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.
- 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.
- 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.
More simple-but-not-boring Soup Recipes
Low Fat Butternut Squash Soup
Ingredients
- 4 cups butternut squash cubed
- 2 cups cauliflower florets
- 4 cups vegetable broth or chicken broth
- 12 ounces almond milk unsweetened
- 1/2 tsp salt
- 1/4 tsp ground black pepper
- 1/8 tsp cayenne pepper
- 1/8 tsp turmeric
- 1/8 tsp ground cinnamon
- pinch ground nutmeg
- additional almond milk and parsley for garnish if desired
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, almond 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 almond milk and parsley (optional)
Great low calorie soup for lunch or dinner!