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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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.
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!
Tips and Tricks
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.
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.
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!
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.
- 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)
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.
Stir in the garlic, red curry paste and cayenne pepper. Cook until fragrant, about one minute.
Stir in the broth, coconut milk and butternut squash. Bring mixture to a simmer. Simmer, uncovered, until the squash is very tender.
Puree soup in batches using a blender, or puree in the pot using an immersion blender.
Stir in cilantro. Taste and add sea salt to taste. If desired, garnish with additional cilantro or coconut flakes.
Serving size: 1 cup (8 ounces)
Net carbs per serving: 8 grams
I make a similar soup with Indian curry powder and coconut milk! Such a great idea to use Thai red curry (which I love!) Going to pin this for later!
This looks like the perfect soup for a cold rainy day like today. I would love to have this for a low carb lunch sometime soon!
Oh yummmmm! Butternut squash and coconut milk are a WINNING combo in my book! Great recipe…thanks for sharing with us! Just pinned 🙂
Made this tonight…absolutely pure yumminess! Due to my health condition I have to eat very low carb and I so felt that I was cheating. I used leftover roasted butternut squash about a little over a pound. So silky and yummy.t hank you
Thanks so much! I love that you used this recipe to transform leftover squash into a new dish.
YUM! Perfect soup for fall. Looks so flavorful and delicious!
wow, this soup sounds so good, loving all the spics and the ingredients. I prepare a similar soup but add other condiments like chipotle and cumin. Need to try your version.
Lovely recipe but somewhat HOT for my taste and I erred on the lower side when I added the Thai paste and cayenne pepper. Next time, and I will do it again, I will use even less!
This sounds really wonderful. J look forward to trying it.
Omg the BEST soup! I first made it with frozen butternut squash but I then bought the whole butternut squash and cut it up and used it all and it was fabulous! In a hurry you can use frozen but the best when using the fresh butternut squash! Have made it four times! Yummy
Simply fabulous! Used frozen squash first and was good then used fresh peeled squash and used the whole one and it was fabulous! Have made it four times and love it !
I love the idea of using frozen squash. It’s so easy to keep on hand.
The cook time listed at the top of this recipe was very different than what I experienced….I cut the squash into small dice (unlike the “large chunks” the recipe calls for) and it still took a really long time for the squash to get tender while simmering. Would recommend adjusting the time to help people plan better….it is 8 pm and we are still waiting on the squash to finish simmering 🙂 !!
Hmmm…Not sure why it would take so long for your squash to cook. Maybe a difference in ripeness or maybe a difference of altitude. If it’s tender enough to chop up in a blender, you can go ahead and do that. This will make it cook much faster.