Butternut Squash Soup

Butternut Squash Soup

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 152.7
  • Total Fat: 4.6 g
  • Cholesterol: 11.7 mg
  • Sodium: 347.8 mg
  • Total Carbs: 28.2 g
  • Dietary Fiber: 7.0 g
  • Protein: 3.1 g

View full nutritional breakdown of Butternut Squash Soup calories by ingredient
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This velvety soup is a perfect way to celebrate fall! To reduce the sodium by about 300 mg per serving, do not add the salt. This velvety soup is a perfect way to celebrate fall! To reduce the sodium by about 300 mg per serving, do not add the salt.
Number of Servings: 8


    6-8 cups butternut squash, roasted (~3 lb squash)
    3 tablespoons butter
    1/2 cup onion, diced
    1/2 cup carrot, diced
    1/2 cup celery, diced
    1 teaspoon salt
    1 apple, diced
    4 cups low sodium chicken or vegetable broth
    1 tablespoon real maple syrup OR 2 tablespoons apple butter
    1/4 teaspoon dried ground thyme
    1/2 teaspoon dired ground sage


Recipe created by Liz Krpata, RD, LD


Start by preheating your oven to 375 degrees. Cut the butternut squash in half lengthwise and scoop out the seeds and membranes. Place the squash cut side down on a cookie sheet and roast in the oven for about 40-45 minutes. Allow to cool and scoop out the flesh from the skin. This is a much easier method to prepare the squash than having to peel and chop the squash while it is raw!

Heat a pot over low-medium heat to melt the butter. Add the onion, carrot, celery, and salt and saute for about 8 minutes, until they become tender. Add the apple and saute another 2 minutes. Add the roasted butternut squash. Pour in the broth and allow to come to a boil. Add the real maple syrup or apple butter and the thyme and sage. Allow to boil for about 10 minutes.

Blend the soup for a smooth texture. If you have a stick blender, you can transfer the soup to a large bowl to prevent scratching your pot. Or transfer a few cups at a time to a blender - do not fill the blender more than a third of the way full to avoid burning yourself. Use caution when using the lid of the blender as the hot liquid can cause a vacuum effect.

Transfer the soup to bowls and enjoy! Leftovers freeze very well, so make a double batch next time if you like it.

Serving Size: makes 8 servings of about one and a half cups

Number of Servings: 8

Recipe submitted by SparkPeople user CAREPLUSOHIO.

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