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 nutmeg; 1/2 teaspoon cinnamon

Highlighted under: Healthy & Light

This healthy butternut squash soup is a delightful blend of flavors, perfect for warming up on a chilly day.

Created by

Stella Cameron

Last updated on 2025-12-24T16:45:36.963Z

This healthy butternut squash soup is not only delicious but also packed with nutrients. It’s the perfect comfort food for fall and winter.

        Why You Will Love This Recipe
        Creamy, velvety texture that warms the soul
Naturally sweet flavor from fresh butternut squash
Packed with vitamins and low in calories

      

The Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with essential nutrients. It's an excellent source of vitamins A and C, which are vital for maintaining healthy skin and immune function. This vibrant vegetable is also rich in potassium, which helps regulate blood pressure and supports heart health. Including butternut squash in your diet can contribute to overall wellness while providing a naturally sweet flavor that enhances many dishes.

Additionally, butternut squash is low in calories and high in fiber, making it a fantastic option for those looking to maintain a healthy weight. The fiber content aids in digestion and promotes feelings of fullness, reducing the likelihood of overeating. By incorporating this nutritious squash into your meals, like in this comforting soup, you can enjoy a satisfying dish that supports a balanced diet.

Perfect for Meal Prep

This healthy butternut squash soup is perfect for meal prepping. It can be made in large batches and stored in the refrigerator for up to a week or frozen for longer storage. This makes it an ideal option for busy weeknights when you need a quick and nutritious meal. Simply reheat a portion on the stove or in the microwave, and you'll have a warm, comforting bowl of soup ready in no time.

To enhance your meal prep, consider pairing this soup with whole-grain bread or a fresh salad. This combination will not only elevate your dining experience but also provide additional nutrients to keep you energized throughout the day. With a little planning, you can enjoy this delicious soup multiple times a week without the hassle of cooking from scratch each time.

Serving Suggestions and Variations

While this butternut squash soup is delightful on its own, there are numerous ways to elevate its flavor profile. Consider topping your soup with a dollop of Greek yogurt or a splash of coconut milk for added creaminess. A sprinkle of roasted pumpkin seeds or croutons can provide a satisfying crunch, enhancing the overall texture of the dish. Fresh herbs like cilantro or parsley can also add a burst of freshness to each bowl.

For those who enjoy a bit of heat, a dash of cayenne pepper or a drizzle of sriracha can transform this soup into a spicy delight. Experimenting with different spices, such as smoked paprika or curry powder, can also introduce exciting flavors. Don't be afraid to make this recipe your own; the versatility of butternut squash allows for endless creativity in the kitchen!

Ingredients

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 nutmeg
1/2 teaspoon cinnamon

Enjoy the rich flavors of this healthy butternut squash soup!

Instructions

Sauté the onions and garlic

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.

Add the butternut squash

Add the cubed butternut squash to the pot and stir well. Cook for about 5 minutes, allowing the squash to soften slightly.

Pour in the broth

Pour in the vegetable broth and bring to a boil. Reduce heat and let it simmer for about 20 minutes, or until the butternut squash is tender.

Blend the soup

Using an immersion blender, blend the soup until smooth. If you prefer a chunkier texture, blend only half of the soup.

Season and serve

Add salt, pepper, nutmeg, and cinnamon to taste. Serve hot and enjoy!

This soup is perfect as a starter or a light meal.

Storage Tips

Proper storage of your butternut squash soup is key to maintaining its freshness. If you have leftovers, allow the soup to cool completely before transferring it to airtight containers. Store in the refrigerator for up to a week or freeze for up to three months. When freezing, consider portioning the soup into smaller containers for easy reheating later. Just remember to leave some space at the top of the container, as liquids expand when frozen.

When ready to enjoy your frozen soup, simply thaw it overnight in the refrigerator before reheating. If you're short on time, you can also reheat it directly from frozen on the stove over low heat, stirring occasionally until warmed through. This flexibility makes butternut squash soup not only delicious but also incredibly convenient for your meal planning needs.

Nutritional Information

This healthy butternut squash soup is not only comforting but also nutritious. A typical serving contains approximately 150 calories, making it a light yet satisfying option for lunch or dinner. It's rich in vitamins A and C, contributing to your daily intake of essential nutrients. The fiber content helps support digestive health, ensuring that you feel full and satisfied after enjoying your meal.

Furthermore, this soup is naturally low in fat and gluten-free, catering to various dietary preferences. By choosing vegetable broth and incorporating whole foods, you can enjoy a wholesome dish that aligns with your health goals. Whether you're following a specific diet or simply looking to eat healthier, this recipe is a delicious choice that doesn't compromise on flavor.

Questions About Recipes

→ Can I use frozen butternut squash?

Yes, frozen butternut squash works well in this recipe. Just skip the peeling and cubing step.

→ How can I make this soup spicier?

Add a pinch of cayenne pepper or some chopped jalapeños for a kick!

→ Can I make this soup ahead of time?

Absolutely! This soup can be made in advance and stored in the refrigerator for up to 3 days.

→ Is this soup suitable for vegans?

Yes, this soup is completely vegan as it uses vegetable broth and no dairy products.