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Summertime will always hold my heart, but as the years go by, I get excited about autumn more and more, every time it comes around. There’s something heartwarming about the fall flavors of pumpkin, cinnamon, ginger, and butternut squash. And even though some of them can pose a challenge for a low carb or keto diet plan, I find ways to include them all. This creamy low carb paleo butternut squash soup recipe with coconut milk is a prime example.
Paleo whole30 butternut squash soup is pretty straightforward. Most of the common ingredients naturally fit into these buckets. All you have to do is make your butternut squash with coconut milk, avoiding any dairy, and it’ll be both paleo and whole30 friendly.
But what about a keto low carb butternut squash soup? That’s actually a little more challenging…
How To Make Paleo Butternut Squash Soup Low Carb
If you check the low carb keto food list, you’ll notice that butternut squash is not included there. This is because, in general, it’s a fairly starchy vegetable – one cup has about 13 grams net carbs. So, it’s not usually suitable for low carb or keto lifestyle – on its own.
The good news is, butternut squash can fit into keto and low carb diets in certain instances. In part, it will depend on your personal carb restrictions, as well as what else is in your prepared dish.
And, low carb butternut squash soup is one of the easiest ways to enjoy butternut squash on a low carb diet. Basically, it’s manageable if you make the soup thin enough. You don’t get that thick texture of some other paleo butternut squash soup recipes not aiming to be low carb, but you do get the delicious fall flavor of butternut squash.
All of this being said, this whole30 butternut squash soup is not the lowest carb soup you can have. If you want a super low carb keto soup, try one of my other keto soup recipes, like broccoli cheese soup or beef cabbage soup.
But if you’re really missing butternut squash and want to enjoy some autumn flavors, try eating some extra low carb foods the rest of the day and squeeze in this delicious low carb butternut squash soup.
Still want a thick butternut squash soup? You can. Try these ways to thicken it…
Ways To Thicken Whole30 Butternut Squash Soup
There are three main methods for how to thicken low carb butternut squash soup:
1. Use more squash and less broth.
This is the most common, obvious method. Using more squash and less broth will make it higher in carbs, but is fine for paleo whole30 butternut squash soup. If you are aiming for it to be low carb, it is not the best option, though.
2. Add some cauliflower.
Is there anything cauliflower can’t do?! It’s surprisingly good at thickening soup.
For maximum flavor, roast cauliflower like this, or for a quicker option just steam or even microwave it. Then, puree it before adding to the soup to thicken.
3. Use xanthan gum or gelatin.
Xanthan gum and gelatin are both common low carb thickeners. With either one, whisk it with some broth first, before adding to the soup.
Be careful not to add too much, so that you don’t get a slimy texture, especially with the xanthan gum. To be safe, do 2 tablespoons at a time of gelatin or 1/2 teaspoon at a time of xanthan gum until you get the result you want. It still won’t be exactly like a pureed paleo butternut squash soup, but definitely thicker than without adding these.
To be honest, I decided to keep it simple and left mine as a more liquid butternut squash soup recipe – but with all the same warmth and amazing fall flavors…
How To Freeze Butternut Squash Soup with Coconut Milk
It’s possible to make paleo butternut squash soup ahead of time in various stages. You can just roast the squash ahead of time, make the whole soup ahead and refrigerate, or even freeze it.
Can you freeze butternut squash soup with coconut milk?
Yes, you can! Simply wait for the soup to cool to room temperature, then pour into quart-size ziploc bags. Place them flat in the freezer until solid, then you can move them around anywhere you’d like. Don’t use bigger bags, because it will be difficult to reheat.
When ready to use, you can place the frozen block of soup into a pot and heat over low heat, stirring occasionally. Another option is to defrost overnight in the fridge first, which reduces the chance of splitting. However, as long as you use low heat, it should be fine.
If your soup does break when reheating, you can puree it in a blender or food processor again to bring it back together.
How long does butternut squash soup last in the freezer?
A really long time! Low carb butternut squash soup with coconut milk retains its best flavor for about 6 months in the freezer, but is safe to eat beyond that.
More Low Carb Soup Ideas
- 5-Ingredient Broccoli Cheese Soup
- Instant Pot Jalapeno Popper Soup
- Beef Cabbage Soup
- Keto Pumpkin Soup
- Low Carb Taco Soup
Tools To Make Paleo Butternut Squash Soup:
Click the links below to see the items used to make this recipe.
- Baking sheet – Any kind will do, but this is one of my faves.
- Dutch oven – You can use either a stock pot or dutch oven like this one.
- Immersion blender – For pureeing your butternut squash soup!
Reader Favorite Recipes
The recipe card is below! Readers also made these similar recipes after making this one.
Creamy Low Carb Paleo Butternut Squash Soup Recipe with Coconut Milk
This paleo butternut squash soup recipe is so comforting for fall and winter! Creamy low carb butternut squash soup with coconut milk is dairy-free, nut-free and super easy to make.
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Get RECIPE TIPS in the post above, nutrition info + recipe notes below!
Click on the times in the instructions below to start a kitchen timer while you cook.
Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with foil or parchment paper.
Place the butternut squash halves open side up onto the baking sheet. Drizzle with a tablespoon of avocado oil. Sprinkle with sea salt and black pepper. Flip over, face down.
Roast the butternut squash in the oven for about 40-55 minutes, until a knife goes in easily.
When the squash is about 30 minutes into roasting, heat the remaining tablespoon of avocado oil in a large pot over medium heat. Add the minced garlic, cinnamon, nutmeg and thyme. Saute for about a minute, until fragrant.
Add the broth and coconut milk. Simmer for about 20 minutes, or until the squash is done.
Scoop the squash out of the shells into the soup. Use an immersion blender to puree until smooth.
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Serving size: 1 cup
- Nutrition info assumes a 2-lb butternut squash yields 1.5 lb edible portion.
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Nutrition Information Per Serving
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Net carb count excludes fiber, erythritol, and allulose, because these do not affect blood sugar in most people. (Learn about net carbs here.) We try to be accurate, but feel free to make your own calculations.
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