Creamy keto butternut squash soup recipe - Here To Cook (2024)

FAQs

Is butternut squash keto-approved? ›

Yes, butternut squash can be included in a keto diet, but in moderation due to its relatively higher carb content. A 1-cup serving has approximately 13.4 grams of carbohydrates. Does Butternut Squash's carbohydrate content vary based on the type?

While butternut squash is nutritious and versatile, it should be consumed in moderation if you're aiming to stay within your carb limits. Instead, consider lower-carb alternatives like spaghetti squash, zucchini, cauliflower, or turnips to enjoy similar flavors and textures while maintaining your dietary goals.

Why does my butternut squash soup taste bitter? The growing conditions of the gourd can impact the taste of the flesh. This may cause an elevated production of cucurbitacin in the squash, resulting in a slightly bitter taste. You can balance it with a little bit of salt and sweetener like honey or pure maple syrup.

How do you make butternut squash soup less bland? The key is to season it correctly. I use ground sage and nutmeg which both enhance the flavors of butternut squash and bring out its natural sweetness. Stir in full-fat coconut milk to make this soup extra-creamy, and don't forget the salt and pepper!

The One Way To Tell Butternut Squash Is Ripe

Light to dark green spots on the skin tells you it's definitely not ready to be eaten. If the skin is very pale—more creamy white than tan—it's not ripe. Look for a rich tan, darker amber, or orange color. It should also be matte, not glossy.

Both are great sources of vitamins and minerals, particularly antioxidants like beta-carotene. Sweet potatoes are about double calories, carbs, and sugar per serving than butternut squash. That being said, they do have more fiber and protein than butternut squash.

Butternut squash is another nutrient-packed veggie that simply offers too many carbs for a keto diet. One cup of cubed squash has more than 15.3 g of net carbs, according to the USDA. Spaghetti squash can fit into your diet as long as you use small amounts.

Comparatively, butternut squash has just about 15 net carbohydrates per cup, making it acceptable for some keto dieters. Our true winner is the famously low-carb spaghetti squash, with has just under 8 net carbohydrates per cup.

Potatoes: 22 grams ( 20 grams net) Sweet potatoes: 18 grams (15 grams net) Peas: 25 grams (16 grams net) Butternut squash: 11 grams (8 grams net)

Possibilities include cream, coconut milk, yogurt, or even pureed avocado. If you choose coconut milk, be aware that it will impart a sweet, coconut flavor, which might not be right for every soup. Yogurt will add tanginess.

How to fix too much garlic in butternut squash soup? ›

The easiest thing to do is dilute it. If you can, make another batch with no garlic, then combine 1/2 garlic batch with 1/2 no-garlic batch. You could also delute the garlic batch by adding more tomato sauce and/or beef broth or water, beans and ideally beef.

TIPS: You can save time by buying butternut squash already cubed from your grocery store's produce section. Make sure the squash is fork tender before blending. If you blend too soon, your soup will be grainy, not smooth.

How do I thicken butternut squash soup? If you find the soup is too thin, try adding pureed white beans to the soup. You can also use a small amount of cornstarch or arrowroot powder mixed with water (called a slurry) to thicken it up. Use a 1-to-2 ratio (for example, 1 teaspoon of cornstarch to 2 teaspoons of water).

Butternut can work as a laxative. In some people butternut can cause diarrhea. Diarrhea can increase the effects of warfarin and increase the risk of bleeding. If you take warfarin do not take excessive amounts of butternut.

Alternatively, serve it as an appetizer with a hearty vegetarian main dish like Roasted Cauliflower Steaks, Vegan Meatball Sandwiches, Homemade Mac and Cheese, Sun Dried Tomato Pasta, or a grilled cheese sandwich!

Comparatively, butternut squash has just about 15 net carbohydrates per cup, making it acceptable for some keto dieters. Our true winner is the famously low-carb spaghetti squash, with has just under 8 net carbohydrates per cup.

Winter squash: Winter squash, including butternut squash and acorn squash, is a starchy vegetable that is high in carbs. One cup of cooked butternut squash contains around 21 grams of carbs, while one cup of cooked acorn squash contains around 15 grams.

Pumpkins are lower in calories and carbs if that is a motivator for you. They have a bit more protein but a bit less fiber and they have slightly higher concentrations of Vitamin's A E, and K, and Choline. But butternut squash has more Vitamin C, Omega 6, and 3 than pumpkin.

Butternut squash is often thought to be a starchy vegetable but you can see that it's not quite as high in starch as a potato. This makes butternut squash a great option for those on a lower carb diet who still want to get the flavor of a starchier root vegetable.