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 diced; 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 ground cinnamon

Highlighted under: Healthy & Light

This Healthy Butternut Squash Soup is a creamy, comforting dish that's perfect for chilly days. Packed with nutrients and flavor, it’s a delightful way to warm up your meal.

Created by

Stella Cameron

Last updated on 2025-12-24T17:00:42.418Z

This healthy butternut squash soup is not only delicious but also incredibly nutritious. Butternut squash is rich in vitamins and minerals, making this soup a great choice for a wholesome meal.

        Why You Will Love This Recipe
        Creamy texture without the added cream
Naturally sweet and savory flavors combined
Easy to make with minimal ingredients

      

Nutritional Benefits of Butternut Squash

Butternut squash is a nutritional powerhouse, rich in vitamins A and C, which are essential for maintaining healthy skin and boosting the immune system. One serving of butternut squash can provide you with a significant portion of your daily recommended intake of these vitamins. Additionally, it contains fiber, which aids in digestion and promotes a feeling of fullness, making it an excellent choice for those looking to manage their weight.

This vibrant vegetable is also packed with antioxidants, which help combat oxidative stress in the body. The bright orange color of butternut squash is an indication of its high beta-carotene content, which is converted into vitamin A in the body. This nutrient not only supports vision but also plays a crucial role in cellular communication and growth.

Moreover, butternut squash is low in calories, making it a fantastic option for those seeking to enjoy a hearty meal without the guilt. Its natural sweetness makes it a favorite among both adults and children, making it easier to include in various dishes.

Perfect Pairings for Your Soup

This Healthy Butternut Squash Soup pairs beautifully with a variety of accompaniments. For a hearty lunch or dinner, consider serving it with a slice of whole-grain bread or a warm baguette. The crusty texture of the bread complements the creamy soup, allowing you to soak up every delicious drop.

For a refreshing contrast, a simple side salad with mixed greens, cherry tomatoes, and a light vinaigrette can brighten the meal. The acidity of the dressing balances the sweetness of the squash, creating a well-rounded dining experience.

If you're looking to elevate your soup further, top it with roasted pumpkin seeds or a dollop of yogurt. These additions not only enhance the flavor but also add a satisfying crunch and creaminess that takes the soup to the next level.

Storage and Reheating Tips

Storing your Healthy Butternut Squash Soup is easy! Allow the soup to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to 5 days, making it perfect for meal prep or quick lunches throughout the week. Just remember to label the container with the date so you can keep track of its freshness.

If you want to keep the soup for a longer period, consider freezing it. Portion the soup into freezer-safe containers or zip-top bags, leaving some space for expansion. It can last in the freezer for up to 3 months. When you're ready to enjoy it again, simply thaw it overnight in the refrigerator and reheat on the stove or in the microwave until heated through.

When reheating, be sure to stir the soup occasionally to ensure even heating. If the soup appears too thick after freezing, you can add a splash of vegetable broth or water to reach your desired consistency.

Ingredients

Main Ingredients

1 medium butternut squash, peeled and diced
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 ground cinnamon

These ingredients come together to create a flavorful soup that’s perfect for any occasion.

Instructions

Sauté the Vegetables

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

Add Butternut Squash

Add the diced butternut squash to the pot, stirring to combine. Cook for another 5 minutes.

Add Broth and Spices

Pour in the vegetable broth, and add salt, pepper, nutmeg, and cinnamon. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the squash is soft.

Blend the Soup

Using an immersion blender, blend the soup until smooth. Alternatively, transfer to a blender in batches.

Serve

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

Enjoy your healthy and delicious soup!

Tips for the Best Soup

To enhance the flavors of your Healthy Butternut Squash Soup, consider roasting the butternut squash before adding it to the pot. Roasting brings out the natural sweetness and adds a depth of flavor that elevates the dish. Simply toss the diced squash with a bit of olive oil, salt, and pepper, and roast at 400°F (200°C) for about 25-30 minutes until tender and caramelized.

Experimenting with spices can also add exciting layers to your soup. While nutmeg and cinnamon are classic choices, try adding a pinch of cayenne pepper for a bit of heat or a splash of apple cider vinegar for a tangy finish. These small adjustments can transform the flavor profile entirely!

Serving Suggestions

This soup is versatile enough to serve as an appetizer or a main course. If serving as an appetizer, consider small portion sizes and pair it with a variety of toppings, such as croutons, fresh herbs, or a sprinkle of feta for an added burst of flavor.

For a more substantial meal, consider adding protein. Shredded rotisserie chicken or cooked lentils can be stirred into the soup just before serving to create a more filling dish that is still healthy and delicious.

Variations to Try

Feel free to customize this Healthy Butternut Squash Soup to suit your taste preferences. Adding other vegetables, such as carrots or sweet potatoes, can provide additional nutrients and flavors. Simply dice them and cook alongside the onions and garlic for a delicious twist.

For a creamy version without dairy, consider adding coconut milk during the blending stage. This will give your soup a rich, tropical flavor that pairs wonderfully with the squash. It's also an excellent option for those following a dairy-free diet!

Questions About Recipes

→ Can I freeze butternut squash soup?

Yes, this soup freezes well. Allow it to cool completely, then transfer to airtight containers.

→ What can I substitute for vegetable broth?

You can use chicken broth or water, although vegetable broth enhances the flavor.

→ How long will leftover soup last in the fridge?

Leftover soup can last for 3-4 days in an airtight container in the refrigerator.

→ Can I add other vegetables to this soup?

Absolutely! Carrots, sweet potatoes, or celery can be great additions.