Low Carb Panera Autumn Squash Soup

Indulge in a rich and cozy bowl of Low Carb Panera Autumn Squash Soup, a delightful spin on the café favorite that's perfect for fall and tailored for those watching their carbs. This creamy, velvety soup combines roasted butternut squash, pumpkin puree, and warming spices like cinnamon, nutmeg, and ginger for a comforting blend of sweet and savory flavors. Made with unsweetened almond milk and coconut cream, it has all the indulgence of the original without the heavy carbs, making it both keto-friendly and dairy-free. Ideal for a quick weeknight dinner, this recipe takes just 45 minutes from start to finish and serves up to six people, making it perfect for family meals or meal prep. Serve it hot with a sprinkle of cinnamon and enjoy autumn in every spoonful!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 4 cups Butternut squash, peeled and cubed
• 1 medium Onion, chopped
• 2 tablespoons Olive oil
• 3 cloves Garlic, minced
• 1 cup Canned pumpkin puree
• 3 cups Vegetable broth
• 1 cup Unsweetened almond milk
• 1 teaspoon Ground cinnamon
• 0.5 teaspoon Ground nutmeg
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Ground ginger
• 0.25 cup Coconut cream

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Spread the cubed butternut squash on a baking sheet and drizzle with 1 tablespoon of olive oil. Roast for 20-25 minutes until tender and lightly browned.

Step 3

In a large pot, heat the remaining 1 tablespoon of olive oil over medium heat.

Step 4

Add the chopped onion and cook until translucent, about 4-5 minutes.

Step 5

Stir in the minced garlic and cook for another 1 minute until fragrant.

Step 6

Add the roasted butternut squash, canned pumpkin puree, and vegetable broth to the pot.

Step 7

Bring the mixture to a simmer, then lower the heat and let it cook for about 10 minutes to marry the flavors.

Step 8

Using an immersion blender, puree the soup until smooth. Alternatively, you can let the soup cool slightly and carefully blend it in batches using a countertop blender.

Step 9

Once blended, return the soup to low heat and stir in the almond milk, ground cinnamon, ground nutmeg, salt, black pepper, and ground ginger.

Step 10

Adjust the seasoning to taste, adding more salt or spices as desired.

Step 11

Stir in the coconut cream until fully incorporated, giving the soup a creamy texture.

Step 12

Serve hot, garnished with a sprinkle of cinnamon or nutmeg if desired.

Nutrition Facts

Serving size	(1946.5g)

Amount per serving	% Daily Value*
Calories	1199.1

Total Fat 55.0g	0%
Saturated Fat 17.4g	0%
Polyunsaturated Fat 7.5g
Cholesterol 4.9mg	0%
Sodium 4266.3mg	0%
Total Carbohydrate 170.8g	0%
Dietary Fiber 37.2g	0%
Total Sugars 64.4g
Protein 24.1g	0%

Vitamin D 87.8IU	0%
Calcium 883.8mg	0%
Iron 12.0mg	0%
Potassium 3666.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 38.8%

Protein: 7.6%

Carbs: 53.6%