I’m sharing my favorite healthy butternut squash soup recipe! It’s deliciously creamy, without the cream. Pin it here.
Do you usually go with a defined list to the grocery store or wait to be inspired? I generally like to go with a good idea of what I’ll be making (you can download my free family meal planning guide here) but I’m not afraid to detour if something sticks out! This week it was butternut squash… it was calling my name! I thought with winter finally peeking through in Texas it was a good time to bring you my healthy butternut squash soup recipe (no cream needed!).
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Healthy Butternut Squash Soup
Mm butternut squash soup just feels cozy. What’s great about this recipe is you don’t have to use any added cream; believe me it’s plenty thick and creamy – and did I mention flavorful?! Grab your comfiest robe and slippers, tonight’s a night to stay in!
Health Benefits of Butternut Squash
Butternut squash is a starchy, high-fiber vegetable. It’s a winter squash, and although it’s usually available year-round, is best in the fall and winter. Butternut squash is high in potassium, vitamin C, magnesium and has even more vitamin A than carrots. You can easily swap out pumpkin for butternut squash in recipes!Try this dietitian-approved, #healthy butternut squash #soup recipe made without cream! It's flavorful, creamy and delicious! Click To Tweet
How to Prepare Butternut Squash
If you’re new to butternut squash, I’ll walk you through preparing one!
- First, rinse off your butternut squash and pat it dry.
- Second, cut it straight down the middle length-wise.
- Third, peel the exterior. I do this with a great Chef’s knife, but you could do it with a good vegetable peeler. I find it’s easier to keep as much of the “meat” of the plant in tact as possible peel after halving so I can watch how deep I’m going with the knife!
- Fourth, scrape out the seeds. I like to use a grapefruit spoon (and yes I specifically bought a pack of grapefruit spoons just to clean out squash, hah!). Alternatively, you can use fork to loosen the “guts” and then scrape it out with a spoon.
- Lastly, chop it up! Try to keep pieces fairly even so they cook evenly.
You don’t need to refrigerate uncut butternut squash; just leave it in a cool, dry place on the countertop. You can prep your butternut squash ahead of time – just cover your cubes tightly and refrigerate!
Want to save about 15 minutes of prep time? Just buy it cubed! It’s about $3 more expensive but it may be worth it to you!
Tools for Success with this Healthy Butternut Squash Soup Recipe
A few tools are very useful to make sure your butternut squash soup turns out perfectly!
- Use a large pan. It’s a pretty hefty recipe and you don’t really want ingredients falling out. I use this large 7 quart Calphalone sauté pan.
- Use a high-powered blender, food processor or immersion blender to pulverize all your veggies together. If you’re using a high enough powered blender, you don’t even need to mince the garlic (I’ll skip any step I can, hah!) or peel the potato (hey, extra fiber!).
Serving this Healthy Butternut Squash Soup
First, I wouldn’t skip out on the Greek yogurt dollop on top. For whatever reason, I think it really adds a lot. After plopping it on top I like to mix it all together!
Second, I love to serve mine with whole wheat rolls and yummy grilled chicken, or maybe a grilled cheese! And okay fine I’ve honestly had it just with a glass of milk because I’m a mom and was tired. It has some protein (5 g per serving) but you’ll want to add a high protein side with it!
However you choose to serve it, make sure you serve it in good company with love! 🙂 As always, I hope you love this healthy butternut squash recipe!
Are you a butternut squash soup lover?
Have you tried this recipe?
What other types of soup do you enjoy?
Healthy Butternut Squash Soup Recipe
- 1 butternut squash, peeled, seeded and cubed
- 2 carrots, peeled and chopped (can also use baby carrots, about 2 big handfuls)
- 1 potato, peeled and chopped (you can actually leave it unpeeled if you want!)
- 1/2 red onion, chopped
- 2 garlic cloves
- 3/4 tsp cinnamon
- 1/2 tsp nutmeg
- 1 tsp salt, or to taste
- 24 oz chicken broth
- pepper, to taste
- 6 oz plain Greek yogurt
- Preheat a large non-stick pan to medium-high heat.
- Add butternut squash, carrots, potato and red onion. Cover. Sauté until fork-tender (about 30-35 minutes). When veggies are close to finished, add in the garlic cloves.
- Move the butternut squash mixture to a food processor or high-powered blender. Add the spices and chicken broth. Blend until a smooth consistency is reached.
- Garnish with a dollop of Greek yogurt before service. (I recommend swirling it through thoroughly before eating!)
Pin it here.