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Delicata Squash Soup is unbelievably rich and thick, with all the comforting fall flavor you crave. It makes a wonderful starter for a holiday meal!
Sweater weather, soup weather, here we are again. With the chilly rain setting into the PNW, I’ve been craving ALL the soups in large quantities. I’ve made several batches of Keto Chili, and my family has been slurping down Chicken Enchilada Soup like crazy. I can hardly keep up!
But sometimes I enjoy a lighter soup that isn’t a full meal unto itself. I grew copious amounts of delicata squash this summer decided to put to it use in a roasted squash soup. Wow, is it ever delicious! Exactly what I’ve been craving.
I added a sprinkle of crispy prosciutto for a tasty, crunchy addition. But the soup is delectable with or without!
Why you will love this easy soup
Roasted squash soup is a classic fall recipe, and a wonderful addition to a holiday meal. But many recipes are hefty on the carbs and calories. Winter squash isn’t the lowest carb vegetable, although delicata has fewer carbs than many varieties.
But to reduce the carbs and maintain that thick consistency and gorgeous butter-yellow color, I rely on an old favorite trick. I add frozen cauliflower to the soup in addition to the roasted squash. It adds volume but doesn’t dilute the flavor, and it keeps the carb count in check. It also lightens the soup, in terms of fat and calories, so it’s a perfect starter or side dish.
I do recommend roasting the squash before adding it to the soup, as it helps deepen the flavor. The parmesan, garlic, and thyme give it a classic Thanksgiving flavor, but you could substitute other herbs like sage or rosemary.
And the crispy prosciutto is the icing on the proverbial cake! But if that’s not your jam, try adding some roasted pepitas (shelled pumpkin seeds) for a nice garnish.
Ingredient Notes
- Delicata squash: Choose squash that are nice and firm when squeezed, with no soft spots and no major blemishes. You will need 1 large or 2 small squashes.
- Prosciutto: You can also use pancetta or bacon. For a vegetarian option, try adding some roasted pumpkin seeds.
- Onion: You can use either white or yellow onions.
- Garlic: I prefer the flavor of fresh garlic, but you can use garlic powder instead.
- Fresh thyme: Again, fresh thyme gives tremendous flavor, but you can use dried thyme instead. You can also use sage or rosemary.
- Frozen cauliflower: Since the vegetables will be puréed smooth, I love the convenience of using fresh cauliflower.
- Chicken broth: You can also use vegetable broth.
- Parmesan cheese: For best flavor, use freshly grated parmesan.
- Sour cream: This is really just to garnish the top of the soup in pretty swirls. Feel free to use Greek yogurt instead.
- Pantry staples: Olive oil, salt and pepper.
Step by step directions
1. Roast the squash: Trim the ends of the squash and cut in half lengthwise. Scoop out the seeds. Place in a baking dish, cut side up, and brush lightly with some of the olive oil. Sprinkle with salt and pepper and roast at 400ºF for 15 to 20 minutes, until the flesh is soft and lightly browned. Set aside to cool.
2. Sauté the prosciutto: Heat the remaining oil in a Dutch oven or large soup pot over medium heat. Add the prosciutto and sauté until crispy, about 3 minutes. Remove with a slotted spoon to a paper towel lined plate.
3. Sauté the onions: Add the onion to the pot, season with salt and pepper, and sauté until tender, 3 to 5 minutes. Add the garlic and thyme, and cook 1 minute more.
4. Add the vegetables: Scoop out the flesh of the squash into the pan and add the cauliflower. Stir in the broth and bring to a boil. Reduce the heat to a simmer and cook 15 minutes, until the cauliflower is tender.
6. Blend the soup. Transfer the soup to a blender and blend until smooth (or use an immersion blender to blend). Return to the pot over low heat and add the parmesan cheese. Stir until the cheese is melted and the soup is warmed to your liking.
6. Garnish and serve: Serve with dollops of sour cream, and sprinkle with crispy prosciutto, fresh thyme leaves, and pepitas, as desired.
Tips for Success
Onions add flavor but they also add carbs, which is why I keep them to a minimum. ¼ cup of chopped onion is just enough!
This soup is thick enough that it doesn’t need any whipping cream or coconut milk, but you’re certainly welcome to add some if you like. Add it in Step 6, after you return the soup to the pot.
If you are blending in a large blender, always cover the top with a kitchen towel and hold it on firmly as you blend. This prevents you getting splashed with hot liquid, should the top come loose.
Frequently Asked Questions
The USDA database, my go-to for accurate macros, has listings for many other varieties, but nothing for delicata. It’s simply listed under “average winter squash, all varieties”.
If you google it, you can find it has somewhere between 7g and 9g per cup (raw). It may not be the lowest carb vegetable out there, but it can be worked in if you so choose. For me, it’s a wonderful addition to my holiday table.
You can store your soup in an air tight container for up to a week in the refrigerator. You can also freeze it for up to 2 months.
This delicata squash soup recipe has 7.4g of carbs and 1.5g of fiber per serving. That comes to 5.9g net carbs per serving.
More keto squash recipes
Delicata Squash Soup Recipe
Delicata Squash Soup is unbelievably rich and thick, with all the comforting fall flavor you crave. It makes a wonderful starter for a holiday meal!
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Servings: 6 servings
Calories: 143kcal
Ingredients
Soup
- 1 lb whole delicata squash (about 1 large or 2 small)
- 2 tablespoon olive oil divided
- Salt and pepper
- 3 ounces sliced prosciutto chopped
- ¼ cup chopped onion
- 4 cloves garlic, minced
- 1 teaspoon fresh thyme leaves
- 8 ounces frozen cauliflower
- 4 cups chicken broth
- 1 ounce parmesan cheese grated
- ¼ cup sour cream
Instructions
-
Preheat the oven to 400ºF. Trim the ends of the squash and cut in half lengthwise. Scoop out the seeds.
-
Place in a baking dish, cut side up, and brush lightly with some of the olive oil. Sprinkle with salt and pepper and roast 15 to 20 minutes, until the flesh is soft and lightly browned. Set aside to cool.
-
Heat the remaining oil in a Dutch oven or large soup pot over medium heat. Add the prosciutto and sauté until crispy, about 3 minutes. Remove with a slotted spoon to a paper towel lined plate.
-
Add the onion to the pot, season with salt and pepper, and sauté until tender, 3 to 5 minutes. Add the garlic and thyme, and cook 1 minute more.
-
Scoop out the flesh of the squash into the pan and add the cauliflower. Stir in the broth and bring to a boil. Reduce the heat to a simmer and cook 15 minutes, until the cauliflower is tender.
-
Transfer the soup to a blender and blend until smooth (or use an immersion blender to blend). Return to the pot over low heat and add the parmesan cheese. Stir until the cheese is melted and the soup is warmed to your liking.
-
Serve with dollops of sour cream, and sprinkle with crispy prosciutto, fresh thyme leaves, and pepitas, as desired.
Notes
Storage Information: You can store your soup in an air tight container for up to a week in the refrigerator. You can also freeze it for up to 2 months.
Nutrition Facts
Delicata Squash Soup Recipe
Amount Per Serving (1.5 cups)
Calories 143
Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 3g15%
Carbohydrates 7.4g2%
Fiber 1.5g6%
Protein 9.1g18%
* Percent Daily Values are based on a 2000 calorie diet.
