This Roasted Butternut Squash and Sausage Soup has all the deliciously comforting flavors of fall. Perfect as the start to a Thanksgiving feast, or as a meal all on its own.
The perfect Whole30 soup recipe
It’s the harvest season, which means fresh squash is everywhere. I love butternut squash because it’s slightly sweet, develops a really nice flavor after roasting, and it goes so well with sausage and sage.
I decided to bring all three elements together in this soup: the base is of course roasted butternut squash puree. It’s blended with chicken stock and warming spices, sage, onion, and garlic, sautéed in butter, then a swirl of half and half for added creaminess. To make this soup Whole30 compliant, simply substitute full fat coconut milk for the heavy cream. I added crispy sage, roasted pepitas, and sour cream (also omit for whole30) as a garnish for a visually stunning, absolutely delicious, silky, savory fall soup recipe. This is a fast favorite that the whole family will love.
How to cut butternut squash
The secret to cutting butternut squash is to peel it first. Peeling butternut squash makes it easier to cut, and it’s a lot safer this way. I used a small veggie peeler to remove the skin, then very carefully cut the squash in half lengthwise with a knife. Scrape out the seeds and then cube it. When cubing the squash, try to make the cubes the same size so that they all roast evenly.
How to fry sage
Fried sage adds a great pop of flavor and a little bit of crispiness, making it perfect for this recipe. Plus, it’s super easy and takes seconds to whip up.
Heat a drizzle of olive oil in a pan over medium heat. Throw in a few sage leaves for just 2 to 3 seconds, then remove the leaves from the pan to finish crisping.
You can add fried sage as a garnish to lots of other fall dishes for a savory pop of flavor. Try adding fried sage to my Cranberry Pecan Low Carb Stuffing, Herbed Butter Roasted Turkey, as a garnish to an Epic Keto Charcuterie Board, or anywhere you want a bright piney, citrusy, aroma.
How to make this recipe dairy free
It’s really easy to make this low carb soup recipe dairy-free. Here are some simple swaps and substitutions to help make this soup dairy free and Whole30 compliant
- Omit the sour cream as a garnish, or replace with coconut cream
- Use olive oil or butter flavored coconut oil in place of butter
- Swap in coconut milk for the half and half or heavy cream
If you’re worried about the coconut overwhelming the flavors in this butternut squash soup, don’t sweat it. I’m not crazy about coconut, but these swaps really compliment the other ingredients in this recipe. Whether you make this Roasted Butternut Squash and Sausage Soup as it comes or as a dairy free keto soup, it’s absolutely delicious.
How many carbs are in butternut squash?
Butternut squash has 13.57g net carbs per 1 cup. When you divide the 70g net carbs of squash in this recipe into 12 servings, each serving has under 6g net carbs coming from squash. While butternut squash on its own is a bit higher in carbs, each serving of this recipe has 7.4g net carbs, 9.2g protein, and 22.4g fat (without the garnishes), making this a very keto friendly soup. More importantly, butternut squash is loaded with vitamins A, B, and C, potassium, magnesium, manganese, carotenoids, and antioxidants.
More low carb soup recipes:
- Keto Bacon Cheeseburger Soup
- Keto Wonton-less Soup
- Paleo Keto Cabbage Roll Soup
- Buffalo Chicken Soup
- Keto Beef Stroganoff Soup
- Slow Cooker Low Carb Clam Chowder with Bacon
- Keto Smoked Sausage Cheddar Beer Soup
- Italian Meatball Zoodle Soup
- Creamy Reuben Soup
- Keto Chicken Cordon Bleu Soup
Keto Cookbooks and Meal Plans
- Home for the Holidays - 25 Classic Holiday Recipes Made Low Carb
- Craveable Keto Cookbook
- Dairy Free Keto Cooking
- Keto Happy Hour
- 30 Minute Ketogenic Cooking
- Primal Low Carb Kitchen
- Keto Desserts
- Low Carb Slow Cooker Soups and Stews
- Keto Condiments Dressings and Sauces
- 14 Weeks of Low Carb and Gluten Free Meal Plans