Vegan Keto Butternut Squash Soup

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Squash soup just feels so cozy to me. I usually sip this vegan keto butternut squash soup from a mug to warm myself up on chilly days. I’ll make it with whatever squash is available at the farmstand down the street, usually butternut squash or some type of pumpkin, but you can
use whatever type of winter squash you like best.

Vegan Keto Butternut Squash Soup |

This recipe was originally published in my second cookbook, Plant-Forward Keto, but I wanted to share it here. 🙂

the cover of the plant-based keto cookbook, Plant-Forward Keto, by Liz MacDowell

Is Butternut Squash Keto-Friendly?

If you’re familiar with the carb counts of a lot of vegetables, you may be surprised to see a keto butternut squash soup. While 100g of cooked pumpkin has 6.5g of net carbs and can be worked into recipes fairly easily, 100g of butternut squash has 10g of net carbs. It’s only a 3.5g difference, but that adds up when you’re trying to limit your total carbohydrate intake to between 20-50g.

That said, butternut squash can be easily integrated into keto-friendly recipes. In this vegan and keto-friendly soup, I use cauliflower to stretch the squash and reduce the carb impact. You could also opt to use a lower-carb squash like pumpkin instead.

What Ingredients Do I Need to Make Vegan Keto Butternut Squash Soup?

The ingredients for this soup are easy to come by, so you don’t need to go to three different grocery stores for one meal. To make this dairy-free, low-carb butternut squash soup, you will need:

  • canned coconut milk (full-fat)
  • vegetable broth
  • cubed butternut squash
  • cauliflower
  • garlic
  • herbes de Provence, or your preferred seasoning blend

If you don’t have the herbes de Provence, you could substitute this for an equal measure of a poultry seasoning blend or something like this blend from Bragg’s. If you don’t have either of those, look for blends (or make your own!) containing the herbs in herbes de Provence blends, like thyme, rosemary, marjoram, oregano, savory, basil, fennel seed and lavender.

Notes on Making Vegan Keto Butternut Squash Soup

  • To Store: Refrigerate in an airtight container for up to 4 days, or freeze for up to a month.
  • To reheat: Warm in a covered saucepan over medium-low heat until the desired temperature is reached.
  • Make it Medium-Carb: If you are look for a few more carbs to carb cycle, you can increase the carbohydrate count by replacing the cauliflower with an equal measure of more butternut squash.
  • Make it a Meal: As this soup is low in protein, if you want to make a meal of it, I suggest topping this with some baked tofu, tempeh bacon, mock sausage or a protein source of choice.
  • As I mentioned above, you can make this soup even lower in carbohydrates by substituting the butternut squash for pumpkin.
  • Garnish with a drizzle of olive oil, some ground nutmeg or sliced almonds for some texture.
  • While I strive to provide accurate nutrition information, there are variations across brands and types of ingredients. So, if you’re using other brands than those mentioned, your macros may be different. All nutrition info is calculated from the USDA values for each ingredient, unless a brand is specifically mentioned (or no generic listing is available), and are for information purposes only! 
  • To calculate net carbs – subtract the grams of fiber, from the total grams of carbohydrates in the recipe. In this recipe, that would be 7.4g total carbs – 1.5g fiber = 5.9g net carbs
Vegan Keto Butternut Squash Soup |
Vegan Keto Butternut Squash Soup |

Vegan Keto Butternut Squash Soup

Print Recipe
This cozy, low-carb and dairy-free butternut squash soup is the perfect keto-friendly way to warm up on a chilly winter day.
Course Soup
Cuisine American, Vegan
Keyword AIP, low carb vegan, vegan keto
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 6 servings
Calories 134
Author Liz



  • 1 13.5-once can full-fat coconut milk (400-ml)
  • 3 cups vegetable broth (720ml)
  • 3/4 cup cubed butternut squash (170g)
  • 1 2/3 cups roughly chopped cauliflower (170g)
  • 2 teaspoons minced garlic
  • 1/2 tablespoon herbes de Provence or preffered seasoning blend

Suggested Garnishes

  • extra virgin olive oil
  • ground nutmeg
  • slivered almonds


  • Put all of the ingredients in a large saucepan over medium heat. Cook, stirring to mix the ingredients, for about 5 minutes, until the coconut milk has melted. Cover and continue to cook until the squash and cauliflower are tender and can easily be pierced with a knife, about 20 minutes.
  • Carefully pour the soup into a blender and blend until smooth, about 2 minutes. Alternatively, use an immersion blender and blend the soup directly in the pot.
  • To serve, divide the soup among six bowls and garnish as desired.


To calculate net carbs – subtract the grams of fiber, from the total grams of carbohydrates in the recipe. In this recipe, that would be 7.4g total carbs – 1.5g fiber = 5.9g net carbs


Serving: 1cup | Calories: 134kcal | Carbohydrates: 7.4g | Protein: 2g | Fat: 11g

Join the Conversation

  1. I made this in the crockpot. I used canned pumpkin. To increase protein I added hemp hearts and pepitas when eating. Very good.

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