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 ground ginger; 1 teaspoon ground cinnamon; Salt and pepper to taste; 1 tablespoon olive oil; 1/2 cup coconut milk (optional)

Highlighted under: Healthy & Light

A warm and comforting bowl of healthy butternut squash soup that is perfect for chilly days.

Created by

Stella Cameron

Last updated on 2025-12-24T17:57:38.663Z

This healthy butternut squash soup is not only delicious but also packed with nutrients. It’s a perfect meal for a cozy night in or as a starter for a dinner party.

        Why You'll Love This Soup
        Creamy texture without the heavy cream
Naturally sweet and savory flavors
Easy to make and perfect for meal prep
Packed with vitamins and minerals

      

The Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with nutrients. This vibrant vegetable is a rich source of vitamins A and C, both essential for maintaining healthy skin and boosting your immune system. Additionally, butternut squash is high in fiber, which helps promote digestive health and can aid in weight management by keeping you feeling full longer.

Moreover, this winter squash is low in calories yet high in antioxidants, making it a great addition to any diet. Antioxidants help combat free radicals in the body, reducing the risk of chronic diseases. Incorporating butternut squash into your meals is an excellent way to enhance your overall health without sacrificing flavor.

Perfect for Meal Prep

This healthy butternut squash soup is not only comforting but also incredibly convenient for meal prep. It can be made in large batches, stored in the refrigerator, and enjoyed throughout the week. Simply portion out the soup into airtight containers for easy grab-and-go lunches or dinners. It reheats beautifully, ensuring you have a nutritious meal ready in minutes.

Additionally, the flavors of the soup deepen and improve over time, making it even more delicious after a day or two. You can easily customize your servings by adding different toppings, such as pumpkin seeds or a drizzle of balsamic glaze, keeping your meals exciting and varied throughout the week.

Serving Suggestions

When serving your butternut squash soup, consider pairing it with crusty whole-grain bread or a fresh side salad for a complete meal. The earthy flavors of the soup complement a variety of toppings, such as roasted nuts, croutons, or a dollop of Greek yogurt for added creaminess.

For a gourmet touch, garnish your soup with a sprinkle of fresh herbs like cilantro or parsley, or even a swirl of coconut milk for visual appeal. A dash of chili flakes can add a subtle heat, balancing the sweetness of the squash beautifully. These simple additions can elevate your soup from a cozy dish to a restaurant-quality experience.

Ingredients

For the Soup

1 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground ginger
1 teaspoon ground cinnamon
Salt and pepper to taste
1 tablespoon olive oil
1/2 cup coconut milk (optional)

These ingredients come together to create a delicious and healthy soup.

Instructions

Sauté the Vegetables

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

Add Squash and Spices

Add the cubed butternut squash, ground ginger, ground cinnamon, salt, and pepper to the pot. Stir well to combine.

Pour in Broth

Pour in the vegetable broth, bring to a boil, then reduce heat and simmer for 25 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, puree the soup until smooth. If using a regular blender, let the soup cool slightly before blending in batches.

Finish with Coconut Milk

If desired, stir in coconut milk for added creaminess. Adjust seasoning as needed.

Serve

Serve hot, garnished with a sprinkle of cinnamon or fresh herbs if desired.

Enjoy your delicious and nutritious soup!

Storage Tips

To ensure your butternut squash soup stays fresh, let it cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to five days. For longer storage, consider freezing the soup in individual portions. This way, you can easily defrost and enjoy a healthy meal whenever you need it.

When reheating, do so gently on the stove or in the microwave, adding a splash of vegetable broth or water if the soup thickens too much. This will help maintain its creamy texture and delicious flavor.

Variations to Try

Feel free to experiment with this recipe by adding different spices or vegetables. For a spicy kick, try incorporating a pinch of cayenne pepper or some chopped jalapeños. You can also add other vegetables like carrots or sweet potatoes for added sweetness and nutrition.

If you're looking for a protein boost, consider adding cooked lentils or chickpeas to the soup. These additions will make your soup heartier and more filling, perfect for a satisfying meal any time of the year.

Questions About Recipes

→ Can I freeze butternut squash soup?

Yes, this soup freezes well. Just make sure to let it cool completely before transferring it to an airtight container.

→ What can I serve with butternut squash soup?

This soup pairs well with crusty bread, a side salad, or grilled cheese sandwiches.

→ How can I make this soup vegan?

This recipe is already vegan, but you can skip the coconut milk if you prefer a lighter soup.

→ Can I add other vegetables to the soup?

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