What a great way to warm up on a cold winter day! This lower carb version of Butternut Squash soup uses more coconut milk and broth and less squash, without sacrificing the rich and creamy flavor. A generous dose of garlic and thyme makes for a fragrant kitchen as well! Butternut squash is full of fiber, vitamins, antioxidants and is easy to prep! No wonder this simple, harvest time favorite is a staple on so many menus!


2 lbs butternut squash
½ tsp cinnamon
¼ tsp nutmeg
Garnish Ideas: bacon bits, keto croutons, green onions, sun-dried tomatoes, sautéed spinach, jalapeños, sour cream, crème fraiche, toasted pumpkin seeds or walnuts



Preheat oven to 400ºF.

Wash and dry the butternut squash. Slice off a small portion from the bottom so it stands upright. Cut from the top down the center, making two halves. Scoop out seeds and place on a baking sheet. Brush 2 tbsp of bacon grease or olive oil on cut sides and season with salt and pepper. Roast, cut-side down, for 40 minutes.

Heat remaining 2 tbsp of bacon grease or oil in a large saucepan over medium heat. Sauté minced garlic, cinnamon, nutmeg, and thyme until fragrant. Add coconut milk and broth. Simmer, but do not boil.

Scoop butternut squash from shells and add to the soup mixture. Use an immersion blender to puree until smooth. Serve hot with optional garnishes.


Pro Tip: When cooking with garlic, be sure to prep it first and let it rest before it gets heated. When garlic is cut, it releases a powerful antioxidant called “allicin.” Cooking it immediately after cutting it destroys the allicin.

Pro Tip: Prepare extra servings and freeze into ice cube trays for a nutritious and flavorful addition to sauces, gravies, stews, and casseroles.

Pro Tip: To remove leaves from herbs like thyme and rosemary, hold the top of the stalk between your fingers and then strip from the top to the bottom with your other thumb and index finger, releasing the leaves and keeping the stem intact.

Pro Tip: Immersion blenders are handy to have, but a standard blender, food processor, or even a potato masher can be used.

Never miss out on exclusive content and limited deals.

As a Member, you get instant access to personalized meal plans, exclusive videos & articles, discounts, a 1 on 1 Coaching Session, and so much more. As a member, you join our mission of empowering 1,000,000 people to positively change their lives throughout the world. Get started today.


A Great Deal
$ 19
99 /month
  • 7-Day Free Trial
  • Cancel Anytime


3 Months Free
$ 179
  • 3 Months Free
  • Cancel Anytime


Membership for Life
$ 349
  • Lifetime Access
  • Limited Availability
95% of Diets Fail. Join Today to be Part of the 5%!
95% of Diets Fail. Be Part of the 5%!