This Keto Curried Squash Soup is comforting and hearty, but also dairy free and Whole 30 compliant for your January reboot! Bonus points for being super easy to make and reheating perfectly for lunch or dinner all week long!
In other “so that happened” news, we’ve moved to Honduras, which is why you haven’t seen me around the blog posting new recipes much lately! Getting set up here with cars, internet, and other life essentials has taken some time and I’m just now getting back into a work routine. Sort of…
More on our move and some photos of our final months in Belize and our new home in Roatan below!
For now, let’s talk more about this keto curried squash soup though! Made with butternut squash (though you could substitute pumpkin if you like,) this fantastic vegan soup has a creamy, velvety texture that I just can’t get enough of! To add some texture, I threw some toasted coconut and chopped pistachios on top and it was total soup bliss.
Because so many people turn to the Whole 30 program to get back on track with a healthy start to the new year, I kept this keto curried squash soup dairy and sweetener free so it would be clean and Whole 30 compliant. I have to say, this soup isn’t missing the dairy at all, which is a big deal for me since I’m usually all about the heavy cream in my blended keto soup recipes.
This squeaky clean keto soup gets it’s silky texture from coconut milk and of course the butternut squash gives it some nice thickness. While I also kept this keto curried squash soup vegetarian, you could certainly add some bacon or cooked chicken to it and make it even heartier and more satisfying for a complete meal.
Super easy, incredibly healthy, and over the top delicious – this soup is a winner on all counts!
Keto Curried Squash Soup – Whole 30, Vegan
- Total Time: 30 minutes
- Yield: 8 servings 1x
This keto curried squash soup is comforting and delicious, but also super healthy and easy to make! Whole 30, Vegan, Vegetarian, Low Carb, Atkins, Gluten Free, Dairy Free.
- 3 cups chopped butternut squash or pumpkin
- 1 clove garlic, peeled
- 4 cups filtered water
- 1 tablespoon Madras curry powder
- 1 teaspoon dried onion flakes
- 1 teaspoon kosher salt
- 1 tablespoon coconut oil
- 1 1/2 cups unsweetened coconut milk
- chopped pistachios & toasted coconut to garnish (optional)
- Combine the butternut squash, garlic, water, curry powder, onion flakes, salt, and coconut oil in a large saucepan and bring to a boil over high heat.
- Reduce heat to medium and simmer uncovered for 20 minutes or until the squash is tender.
- Blend with an immersion blender right in the pot, or transfer ingredients to a blender and blend until smooth and return to the pot.
- Stir in the coconut milk and cook for 2 minutes over medium heat – do not boil.
- Serve hot, garnished with pistachios and coconut if desired.
- Store leftovers in an airtight container in the refrigerator for up to one week or freeze for up to 3 months. To reheat, microwave on high for 2 minutes or on the stovetop for about 8 minutes.
To stretch this out to a larger serving size for the same amount of carbs, you can add an additional 2 cups of vegetable stock (or chicken stock if you don’t need it vegetarian) to the broth. That will allow for a 1 1/2 cup serving with a negligible difference in calories or flavor.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Serving Size: 1 cup
- Calories: 117
- Fat: 10g
- Carbohydrates: 6g net
- Fiber: 2g
- Protein: 1g
Ok so now that you’re all set up to make this delicious soup, here’s a little update on our life for those who are interested!
I had mentioned in my Keto Fathead Gnocchi recipe post that we were scouting for places to live in Roatan back in September. Well we found a place and moved here to Roatan on January 4th!
We were sad to leave Belize where we made lifelong friends and also learned how to live a simpler life and to focus on the more important things, but also excited about this next chapter in our lives. Here in Honduras we are already settling in and forging new friendships, and we’re excited about what the future holds! Two of my goals while living here are to learn to speak Spanish fluently, and to get dive certified. I’ll keep you posted!
From a work standpoint, this move is a good thing because I have access to a wider range of ingredients here in the “real” grocery stores, as opposed to the much smaller markets we had in Belize. My first cookbook manuscript has been submitted to the publisher and we’re currently working on edits, design, and getting the cover finalized – which is both terrifying and exciting!
Once I get back in the swing of things as far as a work routine goes, you can expect more consistent posts with delicious new keto recipes, and some posts containing tips and practical help with living the keto life and reaching your goals moving forward. My assistant Stacey is working on some fitness challenges to run in the IBIH forum and IBIH Facebook Community Group, and we’ll be launching some new giveaways as well. So stay tuned!
Meanwhile, here are some photos of our last few months in Belize and some of our favorite spots so far here in Honduras with more to come if it ever stops raining long enough to go outside!
Here are some photos from our last couple of months in Belize…
Here are some shots from Honduras…
Oh and we have a new outside kitty that has adopted us and won’t leave, so we are spoiling him rotten and he’s super cute!
Tiffany Ballard says
Hi Melissa, I’m wondering if I can use canned pumpkin puree? If so, would it be the same amount of 3 cups?
Mellissa Sevigny says
Yes you can, and it should work out to the same amount!
Is it supposed to be refined or undefined coconut oil?
Mellissa Sevigny says
I use unrefined.
Carol Howlett says
I just made this and it is delicious! I did sub the curry powder with mild curry paste as I didn’t have enough powder to do it. Wow. I love it and so does hubby. Thanks for the recipe
I LOVE LOVE LOVE Roatan! Though I am surprised that food ingredients are more accessible/affordable on the island. My partner and I have discussed Belize for a retirement option; he has safety concerns with Honduras. I know if I can just get him there once, he will fall in love with it……
Mellissa Sevigny says
I’ll take Roatan over Belize any day, having lived in both places.
Vicki Morgan says
This soup is dynamite!!!! I am enjoying the first week of the SCKC. Thank you for putting it together.
Made this following the recipe except I used a small red onion instead of onion flakes and topped with almonds, cilantro, and coconut flakes. Absolutely delicious!! Thank you for sharing.
Every recipe we have tried are so delicious and definitely taste like the original food but better and healthy Keto.
Thank you so much!
Thanks for tge yummy easy recipes
I bought other keto cookbooks from amazon the have tons of reviews and good ratings
But tge the recepis were hard to make
Your book is to the point
Enough recepies to do and so easy and yummy
Made the soup
I put less coconut milk and more bone broth and it tasted good
This is delicious!! The recipe makes one quart and one pint of soup. I substituted almond milk for the coconut milk and it is wonderfully creamy. I will make this again.
Made without coconut milk becauseI didn’t have any. It was delicious. The next morning I woke up feeling energized. Thanks so much
I tried making this today. ABSOLUTELY wonderful! The curry gives it a nice kick. Thanks.
Hi there! Will this work with almond milk instead of coconut milk?
Mellissa Sevigny says
Almond milk doesn’t have the body of coconut milk, or the flavor. You can try it but may need to add more spices or it could be bland.
I made the soup tonight. I used 1 cup heavy whipping cream and 1/2 cup coconut milk. Otherwise, I followed the recipe. Hardest part was peeling the butternut squash. Oh, I did add a couple dashes of nutmeg to the soup. Anyway, I loved it and will definitely make this again. Thanks!
I have a hard time with the peel, too, so I first just sliced it in half lengthwise and baked it until soft. After cooling, you can just scoop the squash out or easily cut the outer part off. Then, I combined all in a pot and cooked for a bit before going on to the blending step. Also, my grocery store offers a container of precut butternut squash (raw).
If you were to buy pre-cut, about how much?
I love this website! You are so awesome. I haven’t figure out yet, if you have a book (not just an online book). I hope so. I’ve only tried one cookie recipe so far. It’s the best I’ve found yet! At first I thought this diet was going to be too difficult, that there was nothing to eat! Now I see how creative you can be! One thing I haven’t found is a bread recipe yet. Maybe that is asking too much?! Thank you so much for giving us your recipes! I hope a book can be found! Great job!
Mellissa Sevigny says
Thanks Denise, my first hard copy cookbook is due out on June 5th and you can already preorder on Amazon!
Great news! And you know what else is a great idea….a chain of restaurants! Ha ha ha. Now that is dreaming. Wouldn’t that be so awesome!
Lauren Chamberlain says
This soup was delicious. Everyone loved it!
Honestly! I message Mr. Hungry to say we want to come visit you in Belize, and he’s like “Too, late” A real life Catch Me if You Can ?. Looks AMAZING!!!!!
The recipe looks great and good luck with the move! The photos look divine! A proper supermarket too! I feel your excitement with a tinge of jealousy!
Angela Scheufele says
Wow this recipe was amazing! I didn’t have any curry powder so I substituted it with a few shakes of turmeric powder. Topped with some almonds and it was delicious! Thank you so much for sharing. I can’t wait to make it with the curry powder next time! :)
Ellen K Stehouwer says
Hi Mellissa. Congrats on your recent move. I had hoped to meet up with you in Belize some day but that vacation never happened. We are taking a cruise in February of 2019 and one of our stops is Roatan. Do you ever meet with your peeps? If that’s not possible I understand, but thank you for considering it.
I envy your sense of adventure. Your life is so exciting! Your photos are wonderful. And so are your recipes; they’re always reliable.
I roasted several pumpkins last fall and have tons of pulp in my freezer. Can’t wait to use some of it in this recipe. How will the net carb count change with pumpkin. I know it will be less than with butternut squash, but I can’t figure out how much.
Roatan!!! How wonderful!!! We’re hoping to head there for a dive trip sometime next year!! Thanks for sharing your adventures with us.
Eileen Willis says
Wow! Is all I can say! Thanks for sharing, got to admit I’m a tad jealous. Love love your blog AND recipes
Wow. Pretty awesome. Not everybody gets a chance to live in paradise and do the work they love. Your love of life comes thru in your foo. Looking forward to your upcoming book for sure.
Kelly Piddington says
So happy and proud of you guys! Thanks for sharing all of your adventures. It brings me so much joy!