This Low-Carb Thai Curried Butternut Squash Soup makes a delicious way to fight off that fall chill. It’s keto-friendly, dairy-free, Paleo, gluten-free, and grain-free, so it can be enjoyed by almost everyone.

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Low-Carb Thai Curried Butternut Squash Soup-on a spoon

The Recipe

This Thai Curried Butternut Squash Soup boasts flavors of Thai curry, due to the addition of Thai red curry paste. A bit of cayenne pepper increases the heat while keeping the carbs low. A touch of onion and garlic round out the flavor combination and make this a soup one that everyone will be refilling their bowls with.

This soup is thicker than a broth based chicken soup, but not super-thick and gluey like some cream soups. Pureeing the squash and adding coconut give this soup its velvety texture without using traditional carb-laden thickeners.

Low-Carb Thai Curried Butternut Squash Soup- with a spoon in the bowl.

The Inspiration

The idea for this recipe came from a recipe for Pumpkin Coconut Curry in a recent issue (October 2018) of Southern Living. I had already planned to make a curry butternut squash soup, but I had envisioned it to be based on an Indian type curry soup like my Low-Carb Cauliflower and Kale Curry Soup

When I saw the recipe in the magazine, I fell in love with the idea using Thai flavors instead of the Indian curry flavors that I had planned. I had a feeling that the Thai flavors would work at least as well with butternut squash as the did with pumpkin.

In the end, the final recipe is nothing like the recipe in Southern Living. It’s so much fun to get an idea from something and take it to a whole new place!

Low-Carb Thai Curried Butternut Squash Soup-before garnishing

Tips and Tricks

Salt

The amount of salt you need to add to this recipe will vary greatly depending on the type of stock/broth that you use. I use a low-salt broth because as the broth simmers, it loses water content in the form of steam. This evaporation concentrates the salt in the broth. If you start with a salted broth, the final soup may be too salty even before you add salt. 

I’ve also noticed that people have varying ideas about how salty a dish should be. I eat a keto diet, as do many of my followers, and need a little extra salt to replace lost electrolytes. However, others have been told to avoid salt by their doctors for various reasons. 

I suggest tasting the soup at the end, and then adding the amount of salt that works for you and your family.

Low-Carb Thai Curried Butternut Squash Soup-garnished with coconut flakes

Thickness

I have made this soup moderately thick. If you are looking for a thicker soup, and you don’t care about carbs, simply leave out one cup of broth. This alteration will thicken, but will decrease the number of servings to 5 servings. 

Low-Carb Thai Curried Butternut Squash Soup-spooning it out.

Final Thoughts

This recipe for Thai Curried Butternut Squash Soup will make an exotic addition to your fall table. Serve it as an appetizer or pair it with a salad to make a meal. Enjoy!

-Annissa

This Low-Carb Thai Curried Butternut Squash Soup makes a delicious way to fight off that fall chill. It’s keto-friendly, dairy-free, Paleo, gluten-free, and grain-free, so it can be enjoyed by almost everyone.

Low-Carb Thai Curried Butternut Squash Soup Recipe image
4.78 from 9 votes
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Low-Carb Thai Curried Butternut Squash Soup

This Low-Carb Thai Curried Butternut Squash Soup makes a delicious way to fight off that fall chill. It's keto-friendly, dairy-free, Paleo, gluten-free, and grain-free, so it can be enjoyed by almost everyone.

Course Soup
Cuisine Asian, Thai
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 6
Calories 197 kcal
Author Annissa Slusher

Ingredients

  • 1 tablespoon coconut oil
  • 1 small onion peeled and chopped
  • 2 cloves garlic crushed
  • 2 tablespoons red curry paste
  • 1/4 teaspoon cayenne pepper (more or less to taste)
  • 3 cups low-salt chicken bone broth
  • 1 can coconut milk
  • 12 ounces butternut squash peeled, seeds removed, and cut into large chunks
  • sea salt to taste
  • 1/4 cup cilantro chopped
  • additional cilantro or coconut flakes for garnish (optional)

Instructions

  1. Preheat a dutch oven or a soup pot over medium heat. Add coconut oil. When coconut oil has melted, add onions. Cook onions, stirring frequently, until they appear translucent and the edges begin to brown.

    Low-Carb Thai Curried Butternut Squash Soup-cooking onions.
  2. Stir in the garlic, red curry paste and cayenne pepper. Cook until fragrant, about one minute. 

    Low-Carb Thai Curried Butternut Squash Soup-adding spices and garlic.
  3. Stir in the broth, coconut milk and butternut squash. Bring mixture to a simmer. Simmer, uncovered, until the squash is very tender.

    Low-Carb Thai Curried Butternut Squash Soup-adding liquids and squash
  4. Puree soup in batches using a blender, or puree in the pot using an immersion blender.

    Low-Carb Thai Curried Butternut Squash Soup-after blending.
  5. Stir in cilantro. Taste and add sea salt to taste. If desired, garnish with additional cilantro or coconut flakes.

    Low-Carb Thai Curried Butternut Squash Soup-adding cilantro

Recipe Notes

Serving size: 1 cup (8 ounces)

Net carbs per serving: 8 grams

Nutrition Facts
Low-Carb Thai Curried Butternut Squash Soup
Amount Per Serving (1 cup)
Calories 197 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 13g81%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg0%
Sodium 168mg7%
Potassium 319mg9%
Carbohydrates 9g3%
Fiber 1g4%
Sugar 4g4%
Protein 4g8%
Vitamin A 6200%124%
Vitamin C 19%23%
Calcium 40%4%
Iron 0.7%4%
* Percent Daily Values are based on a 2000 calorie diet.