Prep Time: 15 Minutes
Cook Time:
Active: 20-25 Minutes
Inactive: 20-25 Minutes 


Approx. Total Carbs for Entire Dish: 
86 g / 61 g


  • 1 medium yellow onion, diced

  • 4 cups butternut squash (approx. a 3 lb butternut squash), cut into 1-inch cubes

  • 2 sprigs rosemary

  • 1-1.5 qt bone broth (the more you use the less thick your soup will be)

  • 8 oz white mushrooms, cut into 1/4 inch slices

  • 4 cloves garlic, minced

  • 2 sausages, casing removed

  • Avocado oil or ghee

Tips & Substitutions

  • If you’re looking to get fancy garnish with some chives and parsley.

  • How do I know if my soup is simmering? If you see a bubble or two coming up every one to two seconds then your soup is simmering.

  • Depending on which root vegetable you use you will get very different amounts of carbs in your dish.

    • Total/ net carbs in 4 cups:

      • Pumpkin: 32 g / 30 g

      • Butternut: 64 g / 53 g

      • Sweet Potato: 108 g / 92 g


  • Sausage: Since we’re removing the casing here, you could really just use any well-spiced ground meat.


  1. In a large soup/stock pot, sauté onion in oil of choice until they soften - about 5-7 minutes.

  2. Add butternut, rosemary sprigs, salt to taste, and enough of your broth to cover the butternut.

  3. Lower heat to get your soup to simmer - around medium.

  4. Cover and cook until your butternut is nice and soft. You can test this by piercing it with a fork. This will probably take about 20-25 minutes, but check every 10 minutes or so and give it a stir so it cooks evenly.

  5. Remove rosemary.

  6. Pour soup into blender/food processor or use stick blender to blend until smooth.

  7. Gradually add more broth a half cup at a time until you get your desired consistency.

  8. Add more salt and pepper to taste.

  9. Pour your soup back into your pot, cover it, and keep warm on low heat while you complete the rest of the dish.

  10. In a medium-seized pan, heat your oil over medium heat.

  11. Add garlic and sauté until fragrant. You don’t want them browning here because the garlic will continue to cook with the mushrooms, so only cook for about 30 seconds.

  12. Add mushrooms and sauté until tender, about 5-6 minutes. Salt and pepper your mushrooms to taste. Cooking the garlic first allows your mushrooms to soak up all the garlicky flavor.

  13. Add your mushrooms to your soup.

  14. In the same pan you just used, add some more oil if needed and heat at medium-high.

  15. Once your pan is hot, add in your sausage, breaking it up into smaller pieces.

  16. Continue cooking until sausage is browned on the inside and fully-cooked on the inside, 7-10 minutes.

  17. Add the sausage to your soup.

  18. Mix it all up and enjoy!