How To Store Low Carb Butternut Squash Soup
Store it in a glass or plastic Tupperware container in the refrigerator. Its perfectly ok for several days in the fridge.
A piece of advice for you is that if you are using vegetable broth or stock it should last a couple of extra days, but if using chicken broth I dont like to keep it for more than 3 days or so.
Carbs In Butternut Squash Soup
100 grams of butternut squash contain 9.7 grams of net carbs. Compared to other vegetables, this is high.
So, is the solution to simply use a tiny amount of butternut and have a watery soup? Of course not.
To ensure we’re making a low carb keto butternut squash soup recipe, the remaining ingredients must considered carefully to keep the carb count in check.
And guess what my secret ingredient for this soup recipe is? Cauliflower!
Of course, at 9.5g net carbs per serving this recipe is still higher in carbs than all my other soup recipes on Sugar Free Londoner. In fact, I’m pretty certain some people are going to complain about me calling it a keto butternut squash soup.
Please save your breath. If you’re mindful about what you’re eating the rest of the day, you can definitely incorporate this soup into a Keto Diet. And if you don’t want to eat butternut squash soup, simply check out my other low carb soup recipes.
Health Benefits Of Butternut Squash
In addition to the vitamins and fiber mentioned above, butternut squash offers a host of other health benefits. Its rich in immune-boosting antioxidants, which offer anticancer properties.
It also can help with heart disease prevention, provide stronger hair and skin health benefits, and more.
Add olive oil or some other form of healthy fat like avocado oil or ghee to your squash dish and youve now made the vitamin A even more bioavailable to your system.
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Can You Freeze Butternut Squash Soup
Of course, you can even freeze butternut squash soup! All you need to do is wait until the soup has cooled to room temperature, and then you can do it 2 different ways.
When you are ready to thaw out your soup, you can leave it in the fridge overnight to thaw, leave it on the counter for a little while to thaw or place the frozen block into a pot and heat over low heat.
Dont forget to take it out of the plastic bag before you put it on the stove!
It should last several months if stored properly in the freezer.
Nutrition In The Kitchen: Butternut Squash Soup
Posted: Feb 4, 2022 / 05:09 PM EST
Posted: Feb 4, 2022 / 05:09 PM EST
BINGHAMTON, NY This months Nutrition in the Kitchen segment features a hot soup for cold winter days
Nutritionist Tara Kenyon from Cornell Cooperative Extension of Broome County is preparing Butternut Squash and Red Lentil Soup.
She sautes onion and garlic with spices and then adds that to squash, lentils and vegetable stock in a crock pot.
After cooking for 4 hours, the soup is blended and garnished with greek yogurt and roasted pumpkin seeds.
Kenyon says butternut squash is high in A, B and C vitamins as well as fiber.
And the red lentils add creaminess and protein.
Kenyon says dont automatically throw away the squash seeds.
You can keep them and roast them yourself. All forms of squash seeds are really high in tryptophan. Your body uses that to make melatonin, which helps you sleep better at night, as well as serotonin which boosts your mood, says Kenyon.
Kenyon says squashes, including acorn, spaghetti and delicata, all last well into the winter when stored in a cool, dry place and may still be available at the Broome County Farmers Market.
Its open Saturdays from 9 to 1 on Upper Front Street.And there are online nutrition classes available at the
Watch the full demonstration below:
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Is Butternut Squash Keto
This will really depend on how strict you are with your macros. Butternut squash has a lot of fiber so if you count net carbs instead of total carbs there is more wiggle room for fitting it into a keto diet. I combine it with cauliflower to stretch out the carbs per serving. I am able to eat a small bowl of this soup along with a lower carb meal and stay in ketosis. For an easy keto meal plan freeze small portions and just warm up one as a side dish.
Butternut squash soup is also a pretty healthy food! Its loaded with vitamin C, folate, potassium, magnesium, vitamin B6, vitamin K, and its filled with antioxidants too. I’m sure it will become one of your favorite low carb recipes for soup too!
What Is Butternut Squash
Butternut squash is a winter squash with a beautiful orange-yellow color.
While summer squash tends to have thinner, edible skin, winter gourds like butternut squash has a thicker, inedible skin. Other types of winter squash include pumpkin, acorn, and spaghetti squash.
And despite it being a winter squash, you can usually find it all year long.
Craving butternut squash soup in the spring? No problem. Although harvested in the late summer and fall, you can store this hearty vegetable for months at a time.
In fact, some suggest that the nutrient density of certain squash increases as you store them.
Even without extended storage, butternut squash is full of nutrients. Its an excellent source of vitamin A, with just one cup of cubed squash containing nearly 100% of your daily needs.
It also provides 50% of your daily vitamin C requirements and 21 grams of fiber. And that yellow-orange color of the squash meat comes from its abundance of carotenoids, including both beta-carotene and alpha-carotene.
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Now for the bad news.
The carbs in butternut squash are high starchy carbs to be specific. One cup of cubed or pureed butternut squash contains about 18.5 grams of carbs.
With this in mind, you want to be careful when adding it to your ketogenic diet. However, before you write it off completely, lets take a look at some of the benefits of this winter squash.
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How To Make Butternut Squash Soup Instructions
Let me walk you through how to make this healthy butternut squash soup.
For starters, we need to get that fresh butternut squash peeled. It may seem difficult at first, but I promise its actually easier than I thought at first too.
Im going to give you some basic steps here, but for more detailed information and to find out the secret, see our guide on How to Peel and Cut Butternut Squash, the easy way!
Cut off the 2 ends, using a large knife.
Then take a vegetable or potato peeler and start peeling. Working your way lengthwise. Keep peeling until you get all the little green lines off of the squash.
Once its all peeled cut the squash into thick slices, then cut into medium chunks.
Turn the oven on to 425 degrees.
Place all the cut butternut squash onto a baking tray. Drizzle with a little bit of olive oil and sprinkle with salt and pepper.
Using your hands, toss the butternut squash until they are all coated in oil and seasoning.
Roast in the oven for about 20 minutes or until the squash is soft and starting to get roasted edges.
While the butternut is in the oven roasting, now get started on the rest of the soup. I use a dutch oven for mine, but you can use a regular stockpot.
Turn the heat onto medium, and add the onions, celery, and olive oil. Saute until onions and celery are tender.
Once the vegetables are soft, add in the nutmeg and cinnamon. Stir constantly so the spices dont burn in the pan.
After they are mixed well, then add in the vegetable broth.
How Do You Doctor Up Squash Soup
You can either make it spicy by adding cayenne pepper and garlic, or use warm spices such as cinnamon and nutmeg. A side garnish could include sour cream or cilantro. For those who are interested in experimenting with butternut squash soup, here are just a few options. We hope you find that each recipe does it better without adding too many calories or fat.
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Can You Freeze Keto Butternut Squash Soup
Yes! In fact, this is something I do often. I make a big batch of butternut soup, then once its at room temperature I portion it out into freezer-safe containers, and then freeze.
When youre ready to eat it, I recommend taking it out of the freezer the night before so it can defrost in the fridge overnight. If you didnt get to defrost it first, place the frozen block of soup in a pot over low heat to defrost and then warm-up.
Can I Freeze Butternut Squash Soup
Yes, you can freeze this keto butternut squash soup. The best way to freeze it is to place it in a freezer-safe ziplock bag. Only fill it about two-thirds full and remove any extra air. Then label the bag and place it flat in the freezer. After it has been frozen for 2 or 3 hours then you can stand up the bag. The butternut squash soup will actually last in the freezer for up to three months. Youll need to defrost the soup in the refrigerator overnight. Then you can warm it up in a saucepan on the stovetop or any bowl in the microwave. Once its hot, its ready to serve.
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Is Butternut Squash Keto Get Answers Here Including Carbs In Butternut Squash And How To Enjoy Butternut Squash On Keto
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Its hard to think about cozy cooking without the warm and roasty flavors of butternut squash. But if youre on a low carb diet, you may know that while many vegetables are keto, others are off -limits. Weve already gone over how fall favorites like pumpkin fit into a low carb lifestyle, but is butternut squash keto, too? Lets go over carbs in butternut squash and if you can have butternut squash on keto.
By the way, if youre wondering about carb counts in other foods, consider printing out a keto food list or easy-reference keto cheat sheets!
Lowering And Preventing High Blood Pressure
To maintain a healthy blood pressure, getting enough potassium in the diet is as important as lowering sodium intake.
The World Health Organization recommend a daily potassium intake of at least 3,510 mg for adults, while the American Heart Association and the Institute of Medicine and recommend 4700 mg per day.
According to the National Health and Nutrition Examination Survey , most American adults consume too much sodium and too little potassium. Fewer than of adults in the United States consume the daily recommended amount of potassium.
A high potassium intake is also associated with a from all types of stroke and cardiovascular disease, and other causes of mortality.
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How To Make Keto Butternut Squash Soup
Heat 3 tbsp of butter in a large saucepan. Once hot, add the celery, butternut squash, cauliflower, garlic, onion powder, thyme, rosemary, salt and pepper and fry on a medium heat for 3 to 4 minutes.
Add the chicken broth and simmer for about 10 – 15 minutes or until the butternut squash is soft.
Transfer to a blender and blitz in a food processor or with an immersion blender until smooth. Taste and adjust seasoning to your liking.
Top the soup with olive oil and optional cracked black pepper, fresh thyme and a swirl of cream .
How Do You Make Butternut Squash Soup
The best part about making this homemade keto butternut squash soup is that you can whip it up in your instant pot in no time at all. Take a look at the step by step directions so you can head in the kitchen and make this incredible dish.
First Step: Start off by adding the cubed butternut squash and the broth to the instant pot. Turn the pressure cooker on to manual high and cook for 15 minutes.
Second Step: After the soup is cooked, mix in the cauliflower.
Expert Tip: Cauliflower isn’t traditional to butternut squash soup but since it is mildly flavored it is a great way to stretch out a starchier vegetable and make it lower in carbs. Using all squash in this recipe would’ve resulted in a soup with too many carbs to be keto friendly.
Third Step: Puree with an immersion blender. Be careful because the soup will be hot, and you dont want to get burned.
Fourth Step: Add in the sour cream, heavy cream, and salt. Mix well and serve. Enjoy!
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Finding The Right Level Of Saltiness
I find this topic to be very personal as far as how much salt everyone prefers. I have certain family members that put salt on absolutely everything, and then I have friends that dont put salt on anything. I try to find a happy medium.
The amount of salt you will need in this easy soup recipe will depend on the type of broth or stock you use. If your broth is already salted then you probably dont need to add much more at all, but if you use a low-sodium broth like I do, then you most likely need to add a little bit.
Dont go crazy with it, just add a little at a time.
Because everyone has different ideas about how salty a dish needs to be, then Id suggest you add a small amount of salt, tasting it and then letting your dinner guests add more if they want it.
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How To Make Paleo Butternut Squash Soup Low Carb
If you check the keto food list, youll notice that butternut squash is not included there. This is because, in general, its a fairly starchy vegetable one cup has about 13 grams net carbs. So, its not usually suitable for keto lifestyle on its own.
The good news is, butternut squash can fit into keto and low carb diets in certain instances. In part, it will depend on your personal carb restrictions, as well as what else is in your prepared dish.
And, low carb butternut squash soup is one of the easiest ways to enjoy butternut squash on a low carb diet. Basically, its manageable if you make the soup thin enough. You dont get that thick texture of some other paleo butternut squash soup recipes not aiming to be low carb, but you do get the delicious fall flavor of butternut squash.
All of this being said, this whole30 butternut squash soup is not the lowest carb soup you can have. If you want a super low carb keto soup, try one of my other keto soup recipes, like broccoli cheese soup or beef cabbage soup.
But if youre really missing butternut squash and want to enjoy some autumn flavors, try eating some extra low carb foods the rest of the day and squeeze in this delicious low carb butternut squash soup.
Still want a thick butternut squash soup? You can. Try these ways to thicken it
Is Butternut Squash Good For You
This fall favorite packs a nutritional punch
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Next to pumpkin, butternut squash is probably one of the most familiar fall veggies. But with its hard skin, long neck, and bulbous bottom, some people arent quite sure how to prepare it. And others dismiss it as being too sugary or starchy to be good for you. But neither concern is warranted.
Once you know a few tricks, working with butternut squash is quite manageable. Plus, its a convenient veggie to stock up on. It keeps for several months if you store it in a cool spot, and it can be used in a variety of ways, from soups to casseroles to smoothies, sweet or savory. As for nutrition, a cup of cooked cubed butternut squash has just 80 calories, 22 grams of carbs, and 4 grams of sugars, and supplies an impressive array of nutrients.
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When it comes to the ketogenic diet, higher-carb veggies could derail your keto macros and kick you out of ketosis.
Because of its net carb count, you may assume that you have to avoid butternut squash dishes. But dont delete all those squash recipes from your keto meal plan just yet. You might be able to use this nutritious winter squash in your favorite keto recipes after all.
A quick look at the nutrition information and youll find that butternut squash provides a rich array of nutrients like vitamin A, vitamin C, beta-carotene, and dietary fiber.
So does this somewhat starchy gourd deserve a place in your keto lifestyle? Read on to learn more about the benefits of butternut squash, its total carb count, and how it may, in fact, work in your low-carb diet.
