This post is sponsored by Pyure Organic, however all opinions, content and enthusiasm remain my own. Thank you for supporting mindful companies that support The Fit Fork.

Soup season is upon us, what’s more nourishing for body and soul than a big pot of soup on the stove for dinner?! My recipe for Butternut Squash Soup with Maple Pumpkin Seed Crumble features some of the most quintessential comfort flavors of fall, and is special enough for a holiday gathering yet easy for regular weeknight enjoyment! 

Read on to get this easy butternut soup recipe that fits with so many dietary eating patterns including Paleo, low-carb, gluten-free, dairy-free, and vegan. I’ve used plant-based stevia products from Pyure Organic to add organic sweetness without the sugar.

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Most of y ’all know, I like to cut out the sugar-sugar and frivolous carbs from my life. I’ll take those complex carbs from fruits and veggie, as they fuel my runs and workouts and offer so many other health benefits like potassium, vitamins, antioxidants and fiber. For example, the butternut squash featuring in this soup recipe is an excellent source of Vitamins A and C. In fact, why don’t you check out one of my past posts, Why Runners Should Eat More Winter Squash! 

In today’s butternut squash soup recipe, I’ve used Pyure Sugar-Free Harmless Hunny to enhance the sweetness of the vegetable, while keeping it added-sugar free and low-carb. If fact, the soup is pretty darn low-carb, coming in at about 12 grams net carb for a 1-cup serving (plus an additional 2 grams for the topping below). Creamy coconut milk makes this sugar-free butternut soup luxuriously rich, yet keeps it completely plant-powered.

Even the yummy, addictive topping is a clean-eating winner! Maple Pumpkin Seed Crumble is a soft granola-like topping made from unsweetened shredded coconut, pumpkin seeds, almond meal, cinnamon, coconut oil, Pyure Sugar-free Organic Maple-flavored Syrup along with a bit of  Pyure Organic All-Purpose Stevia Sweetener.

This pumpkin seed stuff is seriously good, not just crumbled atop the soup, but also as a topping for creamy treats, sprinkled on salads, or just devoured straight off the pan while still warm!  The batch of paleo granola is generously-sized, there will be plenty extra to “taste test.” This paleo butternut soup calls for 2 tablespoons of pumpkin seed crumble for each of the eight soup servings – yet the recipe yields double that, so enjoy the bounty! The leftover pumpkin seed crumble can be stored in an airtight container for about 4 or 5 days.  

If you are cutting sugar out of your life, yet have a sweet tooth, you need to check out Pyure Organic, this company has a wide range of plant-based, zero and low-calorie products that are easy, convenient swaps in everything from beverages, recipes, and toppings. They isolate the “goodness” from the sweetest part of the stevia leaf, so there is no bitterness. I also appreciate how they donate a portion of their proceeds to help fund diabetes research and further environmental causes. You can also follow and learn more about Pyure Organic on Instagram or Facebook for all the latest low-carb inspo!

5 from 11 votes

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Butternut Squash Soup with Maple Pumpkin Seed Crumble | Paleo, Vegan, Low-carb

Prep Time

10 mins

Cook Time

30 mins

Total Time

40 mins

 

This nourishing, autumn-inspired soup is elegant enough for a holiday meal, yet quick and easy for weeknight dinners.  Soup and topping are sugar-free, dairy-free, gluten-free and suitable for low-carb, Paleo, and vegan diets.

Course: Appetizer, Soup

Keyword: butternut, diary-free, gluten free, keto, low carb, paleo, squash, sugar-free, vegan

Servings: 8 servings

Ingredients

For Maple Pumpkin Seed Crumble:

• 2/3 cup unsweetened shredded coconut
• 1 cup roasted salted pumpkin seeds
• 1/3 cup almond meal
• 1 tablespoons Pyure Orgainc All-Purpose Stevia Sweetener
• ½ teaspoon cinnamon
• ¼ cup coconut oil
• ¼ cup Pyure Organic Sugar-free Maple-flavored Syrup

For Butternut Squash Soup:

• 1 tablespoon coconut oil
• ½ cup chopped carrots
• ½ cup chopped white onion
• 4 cups fresh or frozen cubed butternut squash for convenience, I use two 10-oz. frozen bags
• 2 teaspoons minced garlic
• ½ teaspoon dried sage
• ½ teaspoon ground white pepper
• 3 to 4 cups vegetable broth
• ½ cup full-fat coconut milk from can, not carton
• 1/3 cup Pyure Organic Sugar-Free Harmless Hunny

Instructions

For Crumble:

1. To make Maple Pumpkin Seed Crumble, preheat the oven to 300° F and line a baking tray with parchment paper.
2. In bowl, toss together coconut, pumpkin seeds, almond meal, and cinnamon.

3. In a separate small bowl, stir together Pyure Organic Sugar-free Maple-flavored Syrup, coconut oil and Pyure Orgainc All-Purpose Stevia Sweetener. Transfer to the baking tray and spread out into a thin layer.

4. Bake for approximately 20 minutes, or until beginning to turn golden brown. Remove from oven and let cool completely on baking pan.
5. Use hands to break up mixture into large “crumbles.” It will have the consistency of a soft granola. Set aside until soup ready and store any left overs in an air-tight container.

For Soup:

1. Heat coconut oil in a large pot over medium high heat. Add carrots and onion and sauté for 3 to 4 minutes. Add squash and garlic, continuing to cook, stirring frequently, for another 3 to 4 minutes. Stir in sage, pepper and salt, and cook for an additional 30 seconds.
2. Pour broth in pot and bring to a boil. Reduce heat and simmer for 15 minutes or until vegetables have softened.

3. Remove pot from heat. Puree the soup using an immersion blender or in a standard blender (working in batches.) Stir in the coconut milk and Pyure Organic Sugar-Free Harmless Hunny.

4. Serve in bowls and top with Maple Pumpkin Seed Crumble an additional swirl of coconut milk.

Recipe Notes

Maple Pumpkin Seed Crumble Nutrition 2 tablespoons per serving (left) and Butternut Squash Soup Nutrition, 1 cup per serving (right) :