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

FAQs

Is butternut squash ok on keto? ›

Yes, you can eat butternut squash on the keto diet, as long as you track your carbs. This is because there are so many net carbs in butternut squash that if you eat too much of it, you might consume too many carbs. The best way to eat butternut squash on keto is to limit your serving sizes!

Why does my butternut squash soup taste bitter? Some butternut squash is more bitter than others, which may cause your soup to taste slightly bitter. If this is the case, try adding a bit more honey.

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.

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, it does have more fiber and protein than butternut squash.

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.

Dry cooking methods such as roasting and sauteeing tend to bring a squash's sugars to the fore. You might want to blanch or par-cook the squash in a little bit of water before sauteeing; that would diminish the sweetness somewhat but allow you to finish the dish in the prescribed fashion.

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).

If your soup has too much onion, one effective way to balance the flavor is by diluting it with broth or water. Start by removing a portion of the soup and setting it aside. In a separate pot, heat up some vegetable or chicken broth, or simply water, and gradually add it to the soup while tasting along the way.

In general, the sweeter a vegetable is, the more natural sugar it has. This means your favorite vegetables might not be the best options on the keto diet. While some forms of squash are keto-approved, butternut squash is too high in glucose and carbs to make it a good fit.

Are tomatoes keto-friendly? ›

Botanically speaking, tomatoes are considered a fruit. However, unlike other fruit, they're considered keto-friendly. That's because tomatoes contain around 2–3 grams of net carbs per 3.5 ounces (100 grams) — or up to 10 times fewer net carbs than most fruit — regardless of their variety ( 5 , 7 , 8 , 9 , 10 ).

Bone broth has been around for hundreds of years. Because it provides protein without any carbohydrate, it became more popular when several low carb, high protein diets arrived on the scene. The protein content is the big difference between broth made from boiling meat vs. broth made with bones.

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

There are several keto-friendly ingredients that can help thicken your soup without adding unnecessary carbs. Some options include xanthan gum, coconut flour, almond flour, psyllium husk powder, and cream cheese. These ingredients will add thickness without compromising the keto-friendly nature of your soup.

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.

22 grams of carbohydrates. 6.6grams of dietary fiber.

Butternut squash (0.5 cup) contains 12.6g total carbs, 8.7g net carbs, 0.1g fat, 1.1g protein, and 48 calories.