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!
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.
- 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!