Description
This Healthy Butternut Squash Soup is low in calories, packed with nutrients, and naturally sweet. It’s a light yet creamy soup perfect for lunch, dinner, or meal prep.
Ingredients
Scale
- 1 medium butternut squash, peeled, seeded, and cubed
- 1 tbsp olive oil
- 1 medium onion, diced
- 3 garlic cloves, minced
- 4 cups low-sodium vegetable broth
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- Optional: 1/4 cup light coconut milk or unsweetened almond milk for creaminess
- Fresh parsley or chives for garnish
Instructions
- Heat olive oil in a large pot over medium heat. Sauté onion and garlic until softened and fragrant.
- Add cubed butternut squash, vegetable broth, salt, pepper, cinnamon, and nutmeg. Bring to a boil.
- Reduce heat and simmer for 20–25 minutes until squash is tender.
- Blend the soup until smooth using an immersion blender or in batches with a countertop blender.
- Stir in light coconut milk or almond milk if desired. Serve hot, garnished with fresh parsley or chives.
Notes
This soup is naturally sweet and creamy without heavy cream. Adjust spices to taste and add a touch of cayenne for a gentle heat.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 160
- Sugar: 5g
- Sodium: 400mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 27g
- Fiber: 5g
- Protein: 3g
- Cholesterol: 0mg
Keywords: healthy butternut squash soup, low-calorie soup, creamy vegetable soup, fall soup recipe