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Roasted Butternut Squash and Red Pepper Soup – Keto Recipe

Keto Butternut Squash Soup

If you're looking for a keto butternut squash soup, this one is going to make your stomach happy! I love making soups and stews in the fall. They make such a comforting and nourishing meal once the weather starts to turn colder. To make soups even easier, I use my Vitamix to blend and heat the soup all in one step! The macros of this keto butternut squash soup make it an easy addition to your fall repertoire, no matter what type of diet you follow!

This soup is also vegetarian and vegan, if that's your thing. However, I highly recommend pairing this soup with some grilled chicken or pork. The last time I made this recipe, I put some chicken breasts on the grill then shredded the meat into the soup just before serving. It was absolutely delicious!

Importance of Protein

It's so important for healthy aging to maintain and build muscle! Did you know it takes 30 grams of protein in a meal (two to three grams of leucine) to trigger muscle protein synthesis? Be sure to check out our higher protein calculator to learn how much protein you should REALLY be eating in a day. The RDA is woefully inadequate.

The two main ingredients in this soup are keto and weight loss friendly. A cup of cubed butternut squash has just 63 calories, 16 grams of carbohydrate and three grams of fiber. An entire medium bell pepper has just 24 calories, six grams of carbohydrate and two grams of fiber. With the amounts spread out in an entire batch, you can easily enjoy this delicious keto roasted butternut squash soup and still stay in ketosis!

Keto Butternut Squash Soup

Vitamix for Soups

I've owned a Vitamix for over 15 years now and absolutely love it. It's so powerful and makes the smoothest soup I've ever tasted. I'm offering a special thanks to Vitamix for their sponsorship of this post. I only partner with brands I love and use, so I was especially excited about this opportunity with a product that I've used for so long.

If you see this post when it first comes out, Vitamix has a Flash Sale from October 23 through October 25, where you can get a new 5300 for $249.95, which is $310 off the regular price of $559.95! This is an amazing deal, so if you've been wanting a Vitamix, now is the time.

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Certain soups you can make completely in the Vitamix. The blades and motor of this blender are so powerful that it creates friction that can cook the food. However, for this recipe, I prefer the extra flavor and sweetness that roasting the vegetables before blending provides. With such fibrous vegetables, the power of the Vitamix ensures a very smooth soup. And, with the hot setting on the Vitamix, there is no need to heat the soup after pureeing which is needed with other blenders.

You can also make cold soups like my Chilled Cucumber Feta Soup, Zucchini and Avocado Soup and Tomato, Watermelon and Cucumber Keto Gazpacho in the Vitamix since it has a cold setting as well.

Roasted Butternut Squash and Red Pepper Soup

Prep Time: 5 minutes
Cook Time: 20 minutes
Blend/Heat: 5 minutes
Total Time: 30 minutes
Servings: 8 servings


  • ½ medium red onion, roughly chopped
  • 4 large red peppers
  • 2 cups butternut squash, ½ inch dice, or sub 1 1/2 cups cooked butternut squash
  • 2 cloves garlic
  • 2 tablespoon extra virgin olive oil, divided
  • 1 teaspoon smoked paprika
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • ½ teaspoon ground cumin
  • ½ teaspoon dried thyme
  • ¼ teaspoon chilli flakes, optional
  • 2 cups vegetable broth


  • Greek yogurt
  • Fresh thyme leaves


  • Preheat oven to 400°F.
  • Roughly chop half a medium red onion and place in large mixing bowl.
  • Cut red peppers in half, remove seed and stems and add to mixing bowl.
  • Measure the copped butternut squash and add to the mixing bowl., along with the garlic.
  • Pour in one tablespoon of olive oil and mix to coat the vegetables.
  • Roast in the oven for 20 minutes or until vegetables are fork tender, stirring about half way through and flipping the peppers.
  • Place the vegetables in the Vitamix.
  • Add all of the herbs and spices as well as the vegetable broth.
  • Blend in the Vitamix on the soup setting for 5 minutes or on high if your blender doesn't ahve a preset.
  • Taste soup for seasoning and adjust if necessary.
  • Serve hot and garnish with Greek Yogurt and fresh thyme, if desired.



Serving: 1bowlCalories: 77kcalCarbohydrates: 11gProtein: 1gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 387mgPotassium: 321mgFiber: 3gSugar: 5gCalcium: 29mgIron: 1mgNet Carbohydrates: 8g

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