Butternut Squash Soup

Healthy and easy butternut squash soup is ready in just 40 minutes. Only 97 calories and 8g net carbs per cup! Use coconut milk for a dairy-free option.

This creamy and healthy butternut squash soup is one of my favorite soups. In my tasty version, Parmesan cheese adds texture and flavor, while a touch of heavy cream adds silkiness and enhances the soup’s delicate flavor, without overwhelming it with fat and calories.

The ingredients you’ll need

You’ll only need a few simple ingredients to make this tasty soup. The exact measurements are included in the recipe card below. Here’s an overview of what you’ll need:

1. Butternut squash
2. Chicken broth
3. Spices
4. Heavy cream
5. Parmesan

How to make butternut squash soup from scratch

It’s so easy! Scroll down to the recipe card for the detailed instructions. Here are the basic steps:

1. Simply cook cubed butternut squash in some chicken broth and spices.
2. Then blend it with an immersion blender right in the stockpot. Or puree the soup in batches in a blender or food processor.
3. The last step is to add the dairy ingredients that add wonderful flavor and creaminess – just a little heavy cream and Parmesan cheese.

I usually use pre-cut butternut squash cubes, available at Whole Foods and at many supermarkets. Which means this recipe is SUPER easy!

What spices do you add?

In addition to salt and pepper, I like to add garlic and onion powders, and dried thyme. Some people like to add curry powder. I haven’t tried it, but it actually sounds very good.

How to serve butternut squash soup

I usually serve it as an appetizer, but it’s so rich and filling that you can easily serve it as a main course. Simply serve it in a bowl instead of a cup, with these wonderful almond flour cheese biscuits.

I need this recipe to be dairy-free and/or vegan

No problem! Simply omit the Parmesan, and use full-fat canned coconut milk instead of the heavy cream. And if you need it to be vegan, use vegetable stock instead of the chicken stock.

Is butternut squash soup healthy?

I believe it is very healthy. Like all winter squashes, butternut squash itself is very healthy. If you can make the soup with homemade chicken broth, that’s best.

But even with organic store-bought chicken broth, it’s a healthy dish. The heavy cream and Parmesan are used in a small quantity here, and full-fat dairy is not harmful to healthy people.

A 1-cup serving of this butternut squash soup recipe has 97 calories, 5g of fat, 11g carbs and 3g fiber. So it’s not even very high in carbs.

How to keep leftovers

I very rarely have any leftovers when making this soup. This recipe makes six 1-cup servings, and we are a family of four, so each of us enjoys 1.5 cups. But in case you do have leftovers, they should keep well in the fridge, in an airtight container, for 3-4 days.

Reheat them gently, covered, in the microwave. You might need to thin out the leftovers with a bit of water, as the soup tends to thicken while it stands in the fridge.

More tasty soup recipes

If you love hearty soups as much as I do, you should definitely check out my soup recipes! A few of my favorites are:

• Cream of broccoli soup
• Spicy cabbage soup
• Easy egg drop soup

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4.97 from 57 votes

Butternut Squash Soup

Creamy, healthy and nourishing, butternut squash soup is such a wonderful winter treat. In this easy version, you steam the squash in the microwave.

Prep Time10 mins

Cook Time30 mins

Total Time40 mins

Course: Soup

Cuisine: American

Keyword: butternut squash, soup

Servings: 6 servings

Calories: 97kcal

Author: Vered DeLeeuw

INGREDIENTS

• 3 cups reduced-sodium chicken broth
• 1 teaspoon coarse kosher salt (not fine table salt)
• 1/2 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/4 teaspoon dried thyme
• 4 cups butternut squash, cubed (20 oz)
• 1/4 cup grated Parmesan cheese
• 1/4 cup heavy cream

INSTRUCTIONS

• In a medium stockpot, whisk together the chicken broth, kosher salt, black pepper, garlic powder, onion powder and thyme.
• Add the butternut squash. Bring to a boil over high heat, then lower heat to medium, cover, and cook until the butternut squash is very tender, about 20 minutes.
• Puree the soup in batches in your blender or food processor, or use an immersion blender to puree it straight in the stockpot.
• Return the soup to the pot. Turn the heat back on to medium. Stir in the heavy cream and Parmesan and cook just until heated through, about 2 more minutes. Serve immediately. 

NUTRITION INFO Nutrition info is approximate and may contain errors. It is calculated using the SparkPeople.com recipe calculator, and the carb count excludes sugar alcohols. Please feel free to make your own calculations. Please read the disclaimers in our Terms of Use carefully before using any of our recipes. Recommended and linked products are not guaranteed to be gluten-free. Please verify they are before using.

Nutrition Facts

Butternut Squash Soup

Amount Per Serving (1 cup)

Calories 97 Calories from Fat 45

% Daily Value*

Fat 5g8%

Saturated Fat 3g19%

Sodium 292mg13%

Carbohydrates 11g4%

Fiber 3g13%

Sugar 2g2%

Protein 3g6%

* Percent Daily Values are based on a 2000 calorie diet.

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