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 tsp ground cumin; 1/2 tsp ground nutmeg; Salt and pepper to taste; 1 tbsp olive oil; 1/2 cup coconut milk (optional)

Highlighted under: Healthy & Light

This Healthy Butternut Squash Soup is a creamy, comforting dish that is packed with nutrients and flavor, perfect for any time of year.

Created by

Marianne Hughes

Last updated on 2025-12-24T19:03:45.407Z

This butternut squash soup is a staple in many homes during the colder months. With its rich, velvety texture and subtly sweet flavor, it's a dish that warms the heart as much as it fills the stomach. Packed with vitamins and low in calories, it’s the perfect guilt-free comfort food.

        Why You'll Love This Recipe
        Creamy and comforting texture without heavy cream
Natural sweetness from fresh butternut squash
Easy to make with minimal ingredients
Perfect for meal prep and freezing

      

Nutritional Benefits of Butternut Squash

Butternut squash is a nutritional powerhouse, loaded with vitamins and minerals. This vibrant orange squash is an excellent source of vitamin A, which is vital for maintaining healthy vision and skin. Additionally, it contains significant amounts of vitamin C, an antioxidant that supports the immune system and aids in collagen production.

Moreover, butternut squash is rich in dietary fiber, promoting digestive health and helping to keep you feeling full longer. Its low-calorie content makes it an ideal choice for those looking to maintain or lose weight while enjoying a delicious and filling meal.

The natural sweetness of butternut squash adds flavor without the need for excessive added sugars, making it a perfect ingredient for both savory and sweet dishes. Incorporating butternut squash into your diet can also contribute to heart health, as it contains potassium and magnesium, which are essential for maintaining healthy blood pressure levels.

Versatile Meal Prep Option

This Healthy Butternut Squash Soup is not only delicious but also incredibly versatile when it comes to meal prep. You can easily double the recipe and store the leftovers in individual portions, making it a quick and healthy option for busy weeknights. Simply reheat in the microwave or on the stove for a satisfying meal in minutes.

Additionally, this soup freezes beautifully. Pour cooled soup into airtight containers or freezer bags, and store it in the freezer for up to three months. When you're ready to enjoy, simply thaw overnight in the refrigerator and reheat as needed. This makes it a great option for meal planning, ensuring you always have a nutritious meal on hand.

You can also customize this soup with your favorite toppings or add-ins. Consider adding roasted chickpeas for extra protein, or sprinkle with pumpkin seeds for a delightful crunch. The possibilities are endless, allowing you to tailor the recipe to your taste preferences.

Perfect for Any Season

While this Healthy Butternut Squash Soup is particularly comforting in the fall and winter months, its bright flavor makes it a fantastic choice year-round. The warmth of the spices combined with the creamy texture creates a cozy dish that can lift your spirits even on the gloomiest of days.

In the warmer months, serve it chilled for a refreshing twist. Simply blend the soup as directed, then chill in the refrigerator before serving. Pair it with a light salad or crusty bread for a satisfying summer meal that still offers the nutritional benefits of butternut squash.

Whether you're enjoying it on a chilly evening or a warm afternoon, this soup is bound to become a favorite in your household. Its simplicity and rich flavor make it a go-to recipe that you'll want to share with friends and family.

Ingredients

For the Soup

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

Make sure to have all your ingredients prepped before starting the cooking process.

Instructions

Sauté the Aromatics

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

Add the Squash

Add the cubed butternut squash, cumin, nutmeg, salt, and pepper to the pot. Stir well to combine.

Pour in the Broth

Pour in the vegetable broth, bring the mixture to a boil, then reduce heat and simmer for about 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you prefer a creamier texture, stir in the coconut milk.

Serve and Enjoy

Ladle the soup into bowls and enjoy warm. Garnish with a drizzle of olive oil or fresh herbs if desired.

This soup can be stored in the refrigerator for up to 5 days or frozen for up to 3 months.

Storage Tips for Leftovers

Storing leftovers of your Healthy Butternut Squash Soup is straightforward and convenient. Once the soup has cooled to room temperature, transfer it to airtight containers. It can be kept in the refrigerator for up to five days, ensuring you have a quick meal option on hand.

If you plan to freeze the soup, consider using freezer-safe containers or resealable bags, leaving some space at the top for expansion. Label the containers with the date so you can keep track of freshness. When stored properly, the soup can retain its flavor and texture for about three months in the freezer.

Serving Suggestions

To elevate your Healthy Butternut Squash Soup, consider pairing it with a variety of accompaniments. A side of whole-grain bread or a fresh green salad makes for a well-rounded meal. You might also drizzle with a little balsamic reduction or sprinkle with crumbled feta cheese for added flavor.

For those who enjoy a bit of heat, adding a dash of hot sauce or freshly cracked black pepper can enhance the experience. Alternatively, topping the soup with roasted seeds or nuts not only adds a delightful crunch but also boosts the nutritional value.

Questions About Recipes

→ Can I use frozen butternut squash?

Yes, frozen butternut squash works well in this recipe; just adjust the cooking time as needed.

→ Is this soup vegan?

Yes, this soup is vegan if you omit the coconut milk or use a plant-based milk alternative.

→ How can I make this soup spicier?

You can add a pinch of cayenne pepper or a diced jalapeño while sautéing the onions and garlic.

→ Can I add other vegetables?

Absolutely! Carrots or sweet potatoes would be great additions for more flavor and nutrition.