15 net carbs

Butternut squash soup with apples and bacon

Delight in the comforting flavors of fall with our easy-to-make low-carb butternut squash and apple soup, blending savory bacon, sweet squash, and tangy apple for a satisfying meal.

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Butternut squash soup with apples and bacon

Top-view, close-up of low-carb butternut squash soup with apples and bacon.

Low-carb butternut squash soup with apples and bacon

Total Diabetes Wellness
Discover the cozy flavors of autumn with our low-carb butternut squash and apple soup. Made with a blend of bacon, butternut squash, and apple, this recipe promises a tasty and satisfying meal. Seasoned with aromatic spices and simmered until just right, each spoonful offers a perfect mix of savory and sweet. Topped with crispy bacon, a dollop of heavy cream, and fresh green onions, this soup is a treat for both your taste buds and your appetite. Whether you're watching your carb intake or simply looking for a delicious meal, this recipe will surely hit the spot.
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Course Soup
Cuisine American
Servings 8 servings
Net Carbs 15 g
*Net carbs are per serving


  • 1 pound bacon, chopped
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 6 cups butternut squash, cubed
  • 1 large apple, peeled and chopped
  • ½ teaspoon dried sage
  • ½ teaspoon dried thyme
  • ½ teaspoon ground ginger
  • ½ teaspoon cinnamon
  • ½ teaspoon chili powder
  • ¼ teaspoon black pepper
  • ½ teaspoon salt
  • 4 cups chicken broth
  • Garnish: bacon, heavy cream, thinly sliced green onions


  • In a large pot over medium heat, fry the chopped bacon until fully cooked. Remove to a paper-towel-lined plate and drain all but 1 tablespoon of grease.
    Top view of frying chopped bacon in a large pot.
  • Add the onions and saute until softened, about 4-5 minutes. Add the garlic and cook for 30 seconds, until fragrant.
    Close-up view of cooking chopped onions and garlic in a large pot.
  • Add the butternut squash, apple, dried sage, dried thyme, ginger, cinnamon, chili powder, black pepper, salt, and chicken broth. Bring to a boil, then lower the heat to a low simmer. Cover and cook for 30 minutes.
    Top view of a large pot cooking butternut squash soup with apples and bacon.
  • Return half of the cooked bacon to the pot. Using an immersion blender, puree the soup until smooth. (If you don’t have an immersion blender, carefully transfer soup to a regular blender to puree. This may need to be done in batches.) Once pureed, taste and adjust seasoning as desired.
    Close-up side-view of blending butternut squash soup with an immersion blender.
  • Garnish the soup with the remainder of the cooked bacon, a drizzle of heavy cream, and green onions. Enjoy!
    Low-carb butternut squash soup being garnished with heavy cream, bacon, and green onions.




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Keywords butternut squash soup, low-carb bacon squash soup, low-carb butternut squash and bacon soup, low-carb squash soup
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Photos of Low-Carb Butternut squash soup with apples and bacon


For added convenience, this recipe can be prepared using a slow cooker (Crockpot) or Instant Pot. Here’s how:


  1. Follow the recipe instructions for chopping the ingredients and sautéing the bacon, onions, and garlic in a skillet.
  2. Transfer the cooked ingredients to the Crockpot along with the remaining ingredients (except garnishes).
  3. Cover and cook on low for 6-8 hours or on high for 3-4 hours, or until the butternut squash is tender.
  4. Proceed with blending the soup and adjusting the seasoning as desired. Serve with garnishes.

Instant Pot:

  1. Select the “Sauté” function on the Instant Pot and cook the bacon, onions, and garlic until softened.
  2. Add the remaining ingredients (except garnishes) to the Instant Pot.
  3. Seal the Instant Pot lid and set the vent to “Sealing.” Cook on high pressure for 10 minutes.
  4. Once the cooking cycle is complete, allow natural pressure release for 5 minutes, then carefully quick-release any remaining pressure.
  5. Proceed with blending the soup and adjusting the seasoning as desired. Serve with garnishes.

Frequently Asked Questions

Is this low-carb butternut squash and apple soup recipe Keto?

No, this recipe is not Keto. One serving (1 cup) has 15 grams of net carbs. You can modify this recipe to reduce carbs by reducing the amount of butternut squash, omitting the apple, and adding cauliflower florets and a touch of heavy cream. If you’re closely watching your carbohydrate intake, track the ingredient changes you make in a tracker app like My Fitness Pal or Cronometer to ensure your modifications are appropriate for your dietary goals.

Is this recipe gluten-free?

Yes, this recipe is naturally gluten-free.

Storage and Reheating Guidelines

  • Make-ahead: Prepare the soup ahead of time by chopping the ingredients and storing them separately in the refrigerator. When ready to cook, simply combine and simmer according to the recipe instructions.
  • Storing leftovers: Store leftover soup in an airtight container in the refrigerator for up to 3-4 days. Reheat individual portions as needed.
  • Freezing instructions: To freeze the soup, allow it to cool completely before transferring it to freezer-safe containers or resealable bags. Label with the date and store in the freezer for up to 3 months.
  • To reheat: Thaw frozen soup overnight in the refrigerator or defrost in the microwave. Reheat gently on the stovetop over medium heat until heated, stirring occasionally. Alternatively, reheat individual portions in the microwave until hot.

Additional Details

Embracing the warmth of autumn flavors while maintaining a balanced diet can be difficult, especially for individuals managing diabetes or anyone following a low-carb diet. At Total Diabetes Wellness, we strive to offer delicious, wholesome options that support health goals. Among our recipe collection is low-carb butternut squash and apple soup, a hearty blend of savory and sweet ingredients that brings comfort to any table.

Butternut squash soup dates back centuries and is known for its simplicity, versatility, and comfort. Initially cultivated by Native Americans, this squash variety gradually made its way into culinary traditions worldwide. Pairing it with apples, a fruit known for its natural sweetness and health benefits, elevates the soup’s flavor, creating a harmonious balance of flavors.

Details about ingredients

  • Butternut squash: Rich in vitamins, minerals, and fiber, butternut squash serves as the heart of this soup. Its natural sweetness pairs beautifully with the savory notes of bacon and the tanginess of apple.
  • Apple: Adding sweetness and acidity, apples enhance the flavor and contribute essential nutrients like vitamin C and antioxidants.
  • Bacon: Bacon infuses the soup with savory goodness, adding layers of flavor without compromising on the low-carb nature of the dish.
  • Aromatic spices: Dried sage, thyme, ginger, chili powder, and cinnamon lend warmth and complexity to the soup, creating a satisfying depth of flavor.
  • Chicken broth: Chicken broth acts as the base of the soup, adding depth and richness while keeping the recipe low in carbohydrates.
  • Garnishes: Crispy bacon, a drizzle of heavy cream, and fresh green onions add texture, creaminess, and a pop of color to the finished dish.


While our recipe is more traditional, there’s plenty of room for customization to suit your preferences and dietary needs:

  • Vegetarian/vegan option: For a meat-free version, substitute bacon with smoked paprika or liquid smoke. For an entirely vegetarian or vegan option, replace chicken broth with vegetable broth.
  • Creamy texture: For a creamier consistency, blend in a dollop of Greek yogurt or coconut cream.
  • Flavor boost: Experiment with additional spices such as nutmeg, cloves, or allspice to tailor the soup to your taste preferences.

Keto-friendly adaptation

For those following a ketogenic (keto) diet or seeking to minimize carbohydrate intake even further, consider the following adjustments:

  • Omit apple: While apples add natural sweetness and flavor to the soup, they also contribute carbohydrates. To minimize carb content, leave out the apple.
  • Increase vegetables: Boost the vegetable content by adding low-carb options such as cauliflower or celery. These vegetables add bulk and nutrients without significantly impacting carb count. Consider using less butternut squash and add other lower-carb vegetables instead.
  • Use coconut milk: Replace heavy cream with unsweetened coconut milk for a dairy-free, lower-carb alternative. Coconut milk adds creaminess and a subtle tropical flavor while keeping carbs in check.
  • Adjust spices: Experiment with keto-friendly spices and herbs such as turmeric, cumin, or rosemary to enhance flavor without adding extra carbs.

Serving pairings

Pair this comforting soup with a side salad of mixed greens tossed in a light vinaigrette or a slice of whole-grain bread for a satisfying meal. Alternatively, serve it as an appetizer alongside a protein-rich main course like grilled chicken or fish for a well-rounded dining experience.

Benefits for people with diabetes

For individuals managing diabetes, our low-carb butternut squash and apple soup offers several advantages:

  • Low-glycemic index: This soup’s ingredients and minimal sugars help stabilize blood sugar levels, making it suitable for diabetes management.
  • High in fiber: Butternut squash and apples are rich in dietary fiber, which promotes digestive health and aids in blood sugar control.
  • Balanced nutrition: Packed with vitamins, minerals, and antioxidants, this soup provides essential nutrients while keeping carbohydrates in check, supporting overall health and well-being.


  • Choose fresh ingredients: Opt for fresh, seasonal produce for the best flavor and nutritional value.
  • Prep ahead: Save time by prepping ingredients in advance, such as peeling and chopping the butternut squash and apple.

Our low-carb butternut squash and apple soup is a delicious and nourishing option for individuals managing diabetes, combining the comforting flavors of fall with health-conscious choices. Whether enjoyed as a starter, light meal, or alongside your favorite dishes, this soup is sure to warm both the body and the soul, one spoonful at a time.

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