Butternut Squash Soup

Net Carbs
Prep Time: 60 Minutes
Style: Other
Cook Time: 15 Minutes
Phase: Phase 2









How are Net Carbs Calculated?


  • 0.5 Cup Heavy Cream
  • 0.25 Cup, sliced Onions
  • 1.25 Lb Butternut Winter Squash
  • 0.75 Tsp Salt
  • 1.5 Tsp Pumpkin Pie Spice
  • 1 Tbsp Tomato Paste
  • 0.5 Tsp Black Pepper
  • 2 Tablespoon Extra Virgin Olive Oil
  • 2 Cup, sliced Yellow Summer Squash
  • 2 14.5 oz can Chicken Broth, Bouillon or Consomme


  1. Preheat oven to 450°F.
  2. Peel and cube butternut squash. Toss with 1 tablespoon oil and half the salt and pepper. Arrange in a single layer on a baking sheet and roast, turning once, until slightly softened, about 15 minutes.
  3. Toss yellow squash and onions with remaining oil, salt and pepper. Add to baking sheet with butternut squash and continue roasting until all vegetables are tender, about 20 more minutes.
  4. In a large sauce pot over medium heat, simmer pumpkin pie spice with tomato paste, stirring constantly, until fragrant, about 1 minute. Add roasted vegetables and broth. Bring to a boil, reduce heat to low and simmer 20 minutes. Remove from heat and stir in cream.
  5. Purée soup with an immersion blender (or in a regular blender in batches). Season to taste with additional salt and pepper.
  6. Garnish with sour cream and/or toasted pumpkin seeds, if desired.

How to Calculate Net Carbs

In order to calculate Net Carbs of any whole food item, it's a simple calculation based on the Nutrition Facts panel:

Total Carbohydrates - (Minus) Dietary Fiber = (Equals) Net Carbs

For low carb products sweetened with sugar alcohols (ie: glycerin, maltitol, etc), refer to the Nutrition Facts panel of the product:

Total Carbohydrates - (Minus) Dietary Fiber - (Minus) Sugar alcohol = Net carbs

This reflects the fact that Dietary Fiber doesn't impact blood sugar levels. Sugar alcohols also have a negligible impact on blood sugar, they too are subtracted from total carbs to yield the Net Carb count.