Healthy Butternut Squash Soup

Name: Healthy Butternut Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 medium butternut squash, peeled and cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; Salt and pepper to taste; 1/2 teaspoon ground cinnamon; 1/4 teaspoon nutmeg

Highlighted under: Healthy & Light

This Healthy Butternut Squash Soup is a comforting and nutritious dish perfect for chilly days.

Created by

Stella Cameron

Last updated on 2025-12-24T16:00:46.595Z

This delightful butternut squash soup is not only healthy but also incredibly easy to make. Packed with vitamins and minerals, it's a perfect meal for any season.

        Why You Will Love This Recipe
        Creamy texture without the heavy cream
Naturally sweet and savory flavors
Full of nutrients and low in calories
Perfect for meal prep or a cozy dinner

      

The Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with essential nutrients. This vibrant vegetable is rich in vitamins A and C, which support immune function and promote healthy skin. Additionally, its high fiber content aids in digestion, making it a great addition to any diet. With its natural sweetness, butternut squash adds a lovely flavor profile to soups without the need for added sugars.

Incorporating butternut squash into your meals can also help with weight management. Low in calories yet high in volume, it can keep you feeling full and satisfied. Plus, it’s a versatile ingredient that can be used in various dishes, from soups and stews to salads and roasted vegetable medleys. Enjoying butternut squash is a delicious way to nourish your body.

A Cozy Dish for Any Occasion

This Healthy Butternut Squash Soup is the perfect dish for chilly days, providing warmth and comfort in every bowl. Whether you’re looking for a quick weeknight dinner or a dish to impress guests at a gathering, this soup fits the bill. Its creamy texture, achieved without heavy cream, makes it indulgent yet healthy.

Moreover, this soup is incredibly adaptable. You can easily customize it by adding different spices or toppings. Try incorporating a dash of cayenne pepper for an extra kick, or top it with roasted pumpkin seeds for added crunch. It’s not just food; it’s an experience that allows you to explore flavors and creativity in the kitchen.

Meal Prep Made Easy

One of the best features of this butternut squash soup is its meal prep potential. It can be made in large batches and stored for later use, making it an excellent option for busy weekdays. Store leftovers in the refrigerator for up to a week, or freeze portions for up to three months. Simply reheat and enjoy a homemade meal anytime.

When you prep this soup ahead of time, you save yourself valuable cooking time during the week. Pair it with a simple salad or some crusty bread for a fulfilling and nutritious meal. With this recipe in your arsenal, healthy eating becomes effortless, allowing you to focus on what matters most—enjoying delicious food with loved ones.

Ingredients

Ingredients for Healthy Butternut Squash Soup

Main Ingredients

1 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon olive oil
Salt and pepper to taste
1/2 teaspoon ground cinnamon
1/4 teaspoon nutmeg

Gather all ingredients before you start cooking for a smoother process.

Instructions

How to Make Healthy Butternut Squash Soup

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until the onion is translucent, about 5 minutes.

Add the Squash

Add the cubed butternut squash, vegetable broth, salt, pepper, cinnamon, and nutmeg. Bring to a boil, then reduce heat and simmer for about 25 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you don't have an immersion blender, you can carefully transfer the soup to a regular blender in batches.

Serve and Enjoy

Serve hot, garnished with a drizzle of olive oil or a sprinkle of herbs if desired.

Enjoy your healthy butternut squash soup with some crusty bread or a salad.

Storage Tips

To store your Healthy Butternut Squash Soup, allow it to cool completely before transferring it to airtight containers. Refrigerate for up to a week, ensuring you have easy access to a healthy meal whenever you need it. If you plan to freeze the soup, use freezer-safe containers or bags and label them with the date for convenience.

When reheating, avoid boiling the soup, as this can change its texture. Instead, gently warm it on the stove over low heat, stirring occasionally. If the soup becomes too thick after being refrigerated or frozen, simply add a splash of vegetable broth or water to reach your desired consistency.

Serving Suggestions

This butternut squash soup can be enjoyed on its own, but it pairs beautifully with a variety of accompaniments. Consider serving it with a slice of whole-grain bread or a side salad for a balanced meal. For added richness, top your soup with a dollop of Greek yogurt or a sprinkle of feta cheese.

For a more gourmet touch, drizzle a bit of balsamic reduction over the top or add roasted garlic croutons for texture. These enhancements not only elevate the dish but also provide an opportunity to experiment with flavors, making each bowl a unique culinary delight.

Questions About Recipes

→ Can I freeze butternut squash soup?

Yes, it freezes well. Just let it cool completely before storing in airtight containers.

→ How long does this soup last in the fridge?

It can last up to 5 days in the refrigerator when stored properly.

→ Can I make this soup vegan?

Absolutely! This recipe is already vegan-friendly as it uses vegetable broth.

→ What can I serve with butternut squash soup?

It pairs well with crusty bread, a fresh salad, or even grilled cheese sandwiches.