Butternut Squash & Sage Soup | Kevin Wagonfoot
Listen, I was skeptical too. Butternut squash and keto seemed like they’d never get along, like bringing your stern uncle to a pool party. But then I made this soup from the Keto Slow Cooker Cookbook for Beginners, and I realized I’d been overthinking it. The magic is in the portions and the sage—that earthy herb just makes everything better.
I threw everything in my slow cooker on a Tuesday morning and forgot about it until dinner. My kitchen smelled incredible, and I actually had a bowl of soup that didn’t taste like I was punishing myself for wanting to eat. That’s a win in my book.
Why This Works for Keto
Here’s the thing: butternut squash gets a bad rap in keto circles, but it’s really about balance and pairing. This recipe keeps the carbs in check by using reasonable portions and letting the fat from cream and butter do the heavy lifting. The slow cooker does the work for you, breaking down the squash into something silky without any fussing, so you’re left with a soup that’s satisfying and actually fits your macros when you’re careful with your serving size.
From the cookbook
Keto Slow Cooker Cookbook for Beginners
This recipe is one of dozens of simple, real-food recipes inside. Get the full cookbook on Amazon.
As an Amazon Associate, I earn from qualifying purchases.
Butternut Squash & Sage Soup
This rich and creamy Butternut Squash & Sage Soup is a delightful blend of roasted butternut squash, aromatic sage, and a hint of garlic. Perfectly cooked in a slow cooker, this soup is smooth, comfor
Ingredients
- 1 lb butternut squash, peeled and cubed
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 cups vegetable broth
- 1 teaspoon dried sage
- 1/2 cup heavy cream
- 2 tablespoons olive oil
- Salt to taste
- Pepper to taste
- 1 tablespoon fresh sage, chopped (for garnish)
Instructions
- Heat the olive oil in a skillet over medium heat and sauté the chopped onion for 3-4 minutes until translucent.
- Add the minced garlic and dried sage to the skillet, cooking for another 1-2 minutes until fragrant.
- Transfer the sautéed onion, garlic, and sage mixture into the slow cooker.
- Add the cubed butternut squash and vegetable broth to the slow cooker. Season with salt and pepper.
- Cover and cook on low for 6 hours, or until the squash is tender.
- Once cooked, use an immersion blender to puree the soup until smooth. Stir in the heavy cream.
- Taste and adjust seasoning as needed before serving.
- Garnish each bowl with fresh chopped sage before serving.
Nutrition per serving
All recipes serve 2. All nutritional info is per serving.
Tips & Variations
- Don't skip the sage. I used fresh when I had it, dried when I didn't, and honestly both work—but that herb is what keeps this from tasting like you're on a diet.
- I serve mine in smaller bowls than I'd normally use, which somehow makes me feel like I'm eating more. Silly, maybe, but psychology is half the battle.
- Make a double batch and freeze it in portions. Future-you will be grateful on a night when you'd otherwise order takeout.
Free download
Grab my free 5-ingredient Keto recipe guide
Simple, real-food recipes you can make tonight — no spam, unsubscribe anytime.
