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Roasted Butternut Squash Soup (Cyclical Keto)

Autumn used to be my favorite time of the year— hot apple cider, seasonal drafts, pumpkin everything— until I went keto. 🤦‍♀️Just kidding (kinda). Even though keto has me avoiding most of my fall favorites, there are a few festive recipes that have managed to make the cut.

At 20 grams of carbs per serving (13 grams net), this delicious recipe is perfect for carb refeed days. Hello cyclical keto!*

Roasted Butternut Squash Soup

Yield: 7 cups // Serving Size: 1 cup // Prep time: 15 min // Cook time: 90 min

Calories: 242 Fat: 18g Carbs: 20g Protein: 4g Sugar: 6g


  1. 1 large butternut squash (or 2 small)

  2. 15 fresh sage leaves (finely chopped)

  3. 1 stick grass-fed unsalted butter

  4. 2 1/2 cups water

  5. 1 medium granny smith apple

  6. 1 medium yellow onion

  7. 2 1/2 cups chicken bone broth

  8. 1/3 cup organic heavy whipping cream

  9. Himalayan sea salt to taste

  10. Fresh cracked pepper to taste

  11. Juice of one lemon

  12. Toasted pumpkin seeds, for garnish (optional)


  1. Preheat the oven to 425 degrees.

  2. Melt 4 Tbsp butter and set aside.

  3. Cut the squash lengthwise in half and gut the seeds.

  4. Place squash on baking sheet (glass is easiest to clean) and brush with melted butter. Season generously with salt and pepper.

  5. Roast until tender (about an hour)

  6. While squash is roasting, cut the apple and onion into medium dice.

  7. Over medium heat, melt the remaining butter in a large saucepan. Add the apple, onion and sage. Season with salt and pepper. Cook until softened, stirring occasionally (about 10 minutes). Remove pan from heat and set aside.

  8. When the squash is nice and tender (and cool enough to handle), scoop the flesh into the saucepan with the apple and onions (discard the skin).

  9. Add the water and broth to the saucepan and bring to a boil over med-high heat.

  10. Reduce heat to med-low and simmer for 15 minutes, stirring occasionally to break up any large pieces of squash.

  11. Remove pan from heat and stir in cream.

  12. Pour contents into a blender and puree until smooth.

  13. Taste. Season with salt, pepper and lemon as needed.

  14. Serve garnished with pumpkin seeds and fresh sage.

*Want to learn more about cyclical keto? Check back next week for a quick discussion about the benefits and basics of cyclical keto.


Whether you’re well-versed or brand spankin’ new to keto life and looking for some help, you should check out Katie’s coaching program. Coach Katie lives keto all day, errryday. She keeps up to date on the latest science, so you don’t have to. But more importantly, she addresses your specific goals to help you achieve ultimate success on your keto journey. And it’s always better to have someone in your corner, guiding you along. So if you’re ready for total life transformation and ultimate keto success, schedule your FREE initial keto consultation today!


Medical Disclaimer

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Katie Rodriguez nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.


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