Vegan Low Carb Butternut Squash Soup | Keto Recipe

While I am an omnivore, I have found that I am eating more and more meat-free meals these days because they are just so delicious! This delectably tasting wonder is a vegan low carb butternut squash soup, which has all of the traits of an amazing keto-friendly meal, plus the added bonus of being nut-free AND vegan, which is a hard combination to come by. Enjoy!

Vegan Low Carb Butternut Squash Soup | Keto Friendly Recipe


  • 3 tablespoons olive oil
  • 1 medium-large butternut squash, cubed (1 inch)
  • 1 tablespoon coconut oil* (or butter)
  • 1 onion, sliced
  • 2 teaspoons cinnamon
  • 1 teaspoon ground thyme
  • 1 tablespoon yellow curry powder
  • 3 cups vegetable broth
  • 1 can full-fat coconut milk*
  • sea salt & cracked pepper, to taste
  • handful of pumpkin seeds, for garnish
TOPPING (optional)
  • 1/4 cup coconut cream* (for you non-vegans, creme fraiche is better)
  • 1/4 teaspoon allspice
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon nutmeg


  1. Chop the butternut squash into 1 inch cubes and coat with olive oil.
  2. Bake for 30-50 minutes at 375 F until golden brown, making sure to check on them every 10-15 minutes and flipping them over to get all sides nice and browned.
  3. Meanwhile, melt the coconut oil in a large pot. Add the cinnamon, thyme and curry and cook it out until smooth. You don’t want to form a paste, so add more oil if it starts to clump up.
  4. Add the sliced onions and cook until soft.
  5. Add the squash to the mix, along with the broth.
  6. Simmer until the broth is boiling and the veggies are fully cooked and mashable.
  7. Remove from heat and let cool slightly.
  8. Meanwhile, this is a great time to make your topping.
  9. Blend the soup in batches, using a blender.
  10. I like to add my coconut milk directly into my blender as I blend since it is big enough, and it makes the smoothest soup I have ever eaten. If yours is not large enough to do so, or you choose to blend the whole soup at once instead, you can simply mix it in after the veggies/broth have been pureed and poured back into the pot.
  11. Simmer until hot enough to eat.
  12. Add optional topping & garnish.
  13. Serve.
TOPPING (optional)
  1. Put the coconut cream/creme fraiche in a small dish while you prep so it ends up at room temperature.
  2. While the soup is cooling down before blending, mix all topping ingredients together.
  3. Set aside, in fridge.
  4. Add to bowls right before you serve.

Nutritional Stats & Variations

The ratios below are for the soup recipe (meant to serve 6), which means that means each serving has under 15g net carbs per serving. Great for carb-up days, and the ratios can easily be altered by adding the topping to your bowl (creme fraiche = 98% fat, coconut cream = 90% fat), or using more coconut milk in the recipe.

  • 53 grams of protein (11%)
  • 137 grams of healthy fats (62%)
  • 138 grams of carbs (28%)
    • 52 grams of fiber

If you’re not a fan of coconut (or allergic) and aren’t vegan, I highly recommend trying this recipe using heavy cream (35%) for an even thicker, creamier soup. To thin out the soup, you can add more broth. Non-keto? Add a sweet potato; treat it the same way as the squash for prep, and you will be amazed at the flavour it provides! It is delicious, and I miss it from my pre-keto days…

Bon Appetit!

stephanie de montigny SdeM handrawn initials ottawa blogger