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Keto curried squash soup in a square white bowl

Keto Curried Squash Soup – Whole 30, Vegan

  • Author: Mellissa Sevigny
  • 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)


  1. 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.
  2. Reduce heat to medium and simmer uncovered for 20 minutes or until the squash is tender.
  3. Blend with an immersion blender right in the pot, or transfer ingredients to a blender and blend until smooth and return to the pot.
  4. Stir in the coconut milk and cook for 2 minutes over medium heat – do not boil.
  5. Serve hot, garnished with pistachios and coconut if desired.
  6. 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

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