Easy Butternut Squash Soup

4.3 of 5 (4)
member ratings
Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 181.4
  • Total Fat: 9.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 493.9 mg
  • Total Carbs: 26.0 g
  • Dietary Fiber: 1.1 g
  • Protein: 2.5 g

View full nutritional breakdown of Easy Butternut Squash Soup calories by ingredient


Super Healthy, Super Easy, Super Fast - Super Delish Super Healthy, Super Easy, Super Fast - Super Delish
Number of Servings: 6


    1 Butternut Squash, peeled and cubed
    2 medium onions, chopped
    3 garlic cloves, minced
    1/4 cup olive oil
    1 tsp cayenne pepper (or hot sauce) - optional
    1 tbsp black pepper
    1 tbsp salt
    4-5 cups water


Peel and chop squash. Place in microwaveable bowl and microwave on high or 8-10 minutes, or until squash is soft.

In large pot or pan, sauté onions and garlic in the oil without browning.

Add water, spices and squash, simmer for about 10-15 minutes, or until squash is easily broken by prodding of fork.

With hand (or other) blender, blend all ingredients into soup. Add water to your liking.

If serving hot, dollop some sour cream and sprinkle with paprika. Otherwise soup freezes really well.

Number of Servings: 6

Recipe submitted by SparkPeople user SCROWLEY26.

Member Ratings For This Recipe

  • no profile photo

    Tried it just as is, very good! - 11/12/13

  • no profile photo

    Very Good
    I make a similar soup. Omit garlic & replace with minced fresh ginger. Use one can or pint of chicken stock and up to one more can of water as needed. I use red pepper flakes instead of cayene for color. Top with turkey bacon bits for a salty contrast to rich soup. - 12/28/09

  • no profile photo

    Very Good
    I use just enough water for the desired thickness. I only use a dash or two of ground red pepper, use way less black pepper too and omit the salt & oil. I also add other veggies for a meal. It is delicious. This recipe is a keeper for me with the noted changes.
    - 11/17/08