Butternut Squash and Leek Soup is cozy and hearty, and brings together the natural sweetness of butternut squash with the mild, subtle onion-like flavor of leeks. This low-carb and keto-friendly version is sure to be a classic fall favorite, with its smooth and velvety texture. Hearty and nourishing, it couldn't be more perfect for this time of year.
recipe testing
Soup season is here in full force and this recipe is the perfect way to enjoy nutritious and creamy butternut squash.
I've been getting different squash varieties in our CSA box every week, so I figured it's time for a new butternut squash soup recipe, one that won't spike blood sugar and can be easily adapted based on what you have on hand.
This savory soup is it. With a creamy texture and subtle flavor of leeks, this is a great recipe for when you have an abundance of squash and you're craving a silky smooth soup that will warm you through and through.
It's similar to my Roasted Butternut Squash and Carrot Soup but with a slightly different flavor profile. And it's easy to modify based on your own dietary preferences.
I've tested it with heavy cream and coconut milk. Both options yield an extra creamy butternut squash soup with incredible flavor.
a low-carb butternut squash leek soup
Many traditional squash soups are loaded with sugar, flour, or starchy thickeners, which can add unnecessary carbs.
This version is made with just fresh veggies, quality broth, and healthy fats-keeping it light, low-carb, and still satisfying.
Each serving is smooth, creamy, and just the right balance of sweet and savory-all while being lower in carbs than most traditional recipes.
If you're keto and need to reduce the carbs (or up the fat and protein) even more, I have some tips for how to do that in the recipe notes.
the ingredients
Here's a look at the simple soup ingredients you'll need:
- Leeks and garlic are both a nutritional powerhouse, packed with vitamins and antioxidants. They also add a mild onion flavor that doesn't overpower the sweetness of the squash. You'll use the light green and white part of the leeks.
- Butternut squash, while slightly higher in carbs and natural sugars than zucchini or cauliflower, can still fit into a keto or low-carb diet when used mindfully in moderate portions. Use a fresh, large butternut squash if you have it, but pre-cubed butternut is also a great shortcut.
- Heavy cream or coconut cream adds richness and creaminess while boosting fat content to keep you fuller longer.
- Bone broth or vegetable broth provides extra protein and nutrients and makes the base ultra comforting.
- Herbs and seasonings like dried or fresh thyme, fresh sage, and nutmeg create a delicious flavor medley that complements the butternut squash and leeks.
- Soup toppings can include red pepper flakes, some fresh parsley, a drizzle of cream, or a small spoonful of chili crisp.
the method
This butternut squash leek soup recipe is incredibly simple. It's great for meal prep if you like to plan ahead, but it's also just as easy to pull together on a busy weeknight.
Here's a look at the steps but be sure to view the full recipe in the printable recipe card at the bottom of the page:
Roast the squash. Peel and cube the squash. Preheat your oven to 400°F and place the cubed squash on a baking sheet. Drizzle with olive oil, season with salt and pepper, then roast for 25 minutes.
Sauté the aromatics. Slice the leek in half lengthwise, then rinse out any sand and grit. Slice into small pieces. Heat a large pot over medium heat and add the oil or butter. Cook the leeks for 3 minutes, then add in the garlic, herbs, and seasonings.
Simmer and blend. Pour in the broth and add in the squash cubes. Bring to a boil, then reduce to a simmer for 5 minutes. Use an immersion blender (or carefully transfer to a blender) to purée until silky smooth. If using a high-speed blender, blend in two batches, then pour the pureed soup back into your large soup pot.
Add cream and serve. Stir in heavy cream or coconut cream. Season with salt and black pepper to taste. Serve into soup bowls, garnished with fresh herbs, a swirl of sour cream, or red pepper flakes for a touch of heat.
recipe tips for the best results
Blending the soup: A high-powered blender will give you the smoothest texture, but an immersion blender (or stick blender) makes blending a breeze. Use whichever you have or prefer and blend the soup to your desired consistency.
Meal prep friendly: This soup keeps well in the fridge for 4-5 days and freezes beautifully.
Cleaning leeks: It's important to wash leeks thoroughly as they can be sandy and gritty in between their layers. An easy way to do this is to cut the leek in half lengthwise, then fan out the layers as you're running each half under cold water. You can also slice the leeks first and wash them in cold water before using.
Some stores (like Trader Joe's) sell pre-cut leeks which removes the dark green part of the veggie, only leaving you with the white and light green parts.
While the dark green part of the leek is sometimes omitted from recipes due to its toughness, you can use the entire leek in this recipe, especially since the leeks cook and soften, and you'll be blending them into the soup.
Storing: Pour leftover soup into an airtight container and store in the refrigerator for up to five days. You can also freeze it for up to two months.
Re-heating: Use the microwave to reheat soup or gently heat it on the stove top over medium heat until warmed through.
variations and substitutions
- Make it extra keto: Add crispy bacon crumbles or roasted pumpkin seeds on top for added crunch and fat. You can use coconut oil or MCT oil instead of olive oil. If butternut squash is too high in carbs for you, substitute half of the butternut for cauliflower florets and roast them together in Step 1. I also recommend following the steps (below) for added protein. Extra protein plus extra fat will help make this butternut squash soup even more blood sugar friendly.
- Make it high protein: Substitute the cream for cottage cheese or Greek yogurt and make sure to use chicken bone broth to significantly increase the protein in this recipe.
- Spice it up: A pinch of smoked paprika, curry powder, or chili powder adds warmth and depth.
- Broth: This recipe works with any type of broth, including chicken stock, chicken broth, vegetable stock /broth, and bone broth.
Whether you're following keto or simply want a lighter, nourishing soup, this Butternut Squash and Leek Soup hits all the marks.
It's rich, creamy, and satisfying without being heavy-and makes the perfect starter, side, or main dish for a cozy fall or winter meal.
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Creamy Butternut Squash and Leek Soup (Low-Carb)
Creamy and velvety smooth, this soup brings together the subtly sweet flavors of butternut squash and leeks for a simple, nourishing meal.
Ingredients
- 1 large butternut squash (or 2 small squash), peeled and cut into 1-inch cubes
- 1 tablespoon extra-virgin olive oil
- ½ teaspoon fine sea salt
- ½ teaspoon ground black pepper
- 1 large leek
- 1 tablespoon butter (or more olive oil)
- 3 large cloves garlic, minced
- ½ teaspoon dried thyme
- ¼ teaspoon ground nutmeg
- 1 tablespoon fresh sage, finely chopped
- 4 cups chicken bone broth (or use chicken or vegetable broth)
- ½ cup heavy cream or canned coconut milk
- chopped parsley and red pepper flakes (optional toppings)
Instructions
- Roast the squash: Preheat your oven to 400°F and place the cubed squash on a baking sheet. Drizzle with olive oil, season with salt and pepper, then roast for 25 minutes or until tender.
- Sauté the aromatics. When the squash is nearly done roasting, slice the leek in half lengthwise, then rinse out any sand and grit by fanning out the layers and running it under cold water. Slice the leek thin (you can use all of the white, light green and most of the dark green parts). Heat a large pot over medium heat and add the oil or butter. Cook the leeks for 3 minutes, then add in the garlic, dried thyme, nutmeg, and sage.
- Simmer the soup. Pour in the broth and add in the squash cubes. Bring to a boil, then reduce to a simmer for 5 minutes.
- Blend until creamy. Use an immersion blender to blend the soup. Or, carefully transfer half of the soup to high-powered blender. If using a blender, make sure to blend the soup in two batches (vent the lid and drape a clean dish towel over it to prevent splashing). Pour the pureed soup back into your large soup pot.
- Add cream and season. Stir in heavy cream or coconut cream. Season with salt and black pepper to taste.
- Serve. Garnish with fresh parsley, a swirl of sour cream, or red pepper flakes for a touch of heat.
Notes
- Blending the soup: A high-powered blender will give you the smoothest texture, but an immersion blender (or stick blender) makes blending a breeze. Use whichever you have or prefer and blend the soup to your desired consistency.
- Cleaning leeks: It's important to wash leeks thoroughly, removing any sand in between each layer. An easy way to do this is to cut the leek in half lengthwise, then fan out the layers as you run it under cold water. You can also slice the leeks first and wash them in cold water before using.
- Parts of the leek: Some stores sell washed and pre-cut leeks which removes the dark green part of the veggie, only leaving you with the white and light green parts. While the dark green part of the leek is sometimes omitted from recipes because it's tougher, you can use the entire leek in this recipe.
- Storing: Pour leftover soup into an airtight container and store in the refrigerator for up to five days. You can also freeze it for up to two months.
Nutrition Information:
Yield: 6 Serving Size: 1Amount Per Serving: Calories: 231Total Fat: 20gSaturated Fat: 13gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 29mgSodium: 530mgCarbohydrates: 8gNet Carbohydrates: 6gFiber: 2gSugar: 2gProtein: 8g
This nutritional information is approximate and is provided for convenience as a courtesy.
Did you make this recipe? Let me know!