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 garlic cloves, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1/2 teaspoon ground cinnamon; Salt and pepper to taste; 1 tablespoon olive oil; 1/2 cup coconut milk (optional)

Highlighted under: Healthy & Light

This Healthy Butternut Squash Soup is a creamy, comforting dish packed with flavor and nutrition. Perfect for a chilly day or as a light meal.

Created by

Lillian Hayes

Last updated on 2025-12-24T14:06:40.145Z

This Healthy Butternut Squash Soup is not only easy to make but also packed with nutrients. The natural sweetness of the butternut squash pairs beautifully with spices to create a warming dish that's perfect for any season.

        Why You'll Love This Soup
        Rich flavor with a hint of sweetness from the squash
Creamy texture without the heavy cream
Packed with vitamins and antioxidants
Easy to prepare and perfect for meal prep

      

The Nutritional Benefits of Butternut Squash

Butternut squash is a nutrient powerhouse, rich in vitamins A, C, and E, which are essential for maintaining healthy skin and a robust immune system. This vibrant orange vegetable is also high in dietary fiber, promoting digestive health and keeping you feeling full longer. Additionally, its low-calorie content makes it an excellent choice for those watching their weight or looking for a healthy meal option.

The antioxidants found in butternut squash, such as beta-carotene, help combat oxidative stress and reduce the risk of chronic diseases. This soup not only warms you up but also nourishes your body, making it a perfect choice for both taste and health.

Incorporating butternut squash into your diet can also support heart health due to its potassium content, which helps regulate blood pressure. Overall, this soup is a delicious way to enjoy the many benefits of this versatile vegetable.

Perfect for Any Occasion

This Healthy Butternut Squash Soup is incredibly versatile, making it suitable for various occasions. Whether you're looking for a comforting dinner on a chilly night, a nutritious lunch, or an elegant starter for a dinner party, this soup fits the bill. Its beautiful golden color and creamy texture present beautifully, impressing your guests while being easy to prepare.

Moreover, this soup is perfect for meal prep. You can make a large batch at once and store it in the fridge or freeze portions for later use. It reheats well, making it a convenient option for busy weekdays when you need a quick and healthy meal.

Feel free to customize the flavors by adding your favorite herbs or spices. A sprinkle of nutmeg or a dash of cayenne pepper can add an exciting twist to this classic recipe.

Serving Suggestions

To elevate your butternut squash soup experience, consider serving it with a side of crusty whole-grain bread or a fresh green salad. A sprinkle of toasted pumpkin seeds or a dollop of yogurt on top can enhance the presentation and add a delightful crunch or creaminess.

For those who enjoy a bit of heat, pair the soup with a spicy chili oil drizzle or serve alongside roasted vegetables for a hearty meal. If you want to make it even more filling, add some cooked quinoa or lentils directly into the soup.

This soup also pairs beautifully with white wines like Sauvignon Blanc or a light-bodied red such as Pinot Noir, making it an excellent choice for dinner parties or gatherings.

Ingredients

Gather the following ingredients to make this delicious soup:

Ingredients

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

Make sure to have all ingredients ready before you start cooking!

Instructions

Follow these steps to create your Healthy Butternut Squash Soup:

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes. Stir in the minced garlic and cook for an additional minute.

Add Squash and Spices

Add the cubed butternut squash, cumin, 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 the heat and let it 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 chunky texture, blend just half of the soup.

Add Coconut Milk

If using, stir in the coconut milk for added creaminess. Adjust seasoning if necessary and serve warm.

Enjoy your delicious and healthy butternut squash soup!

Storage Tips

To keep your Healthy Butternut Squash Soup fresh, store it in an airtight container in the refrigerator. It can last for about 4-5 days, making it a great option for meal prep. If you want to store it for a longer period, consider freezing it. Allow the soup to cool completely before transferring it to freezer-safe containers. It can be frozen for up to 3 months.

When you're ready to enjoy your frozen soup, simply thaw it overnight in the refrigerator and reheat on the stove over low heat, stirring occasionally. You may want to add a splash of vegetable broth or coconut milk to restore its creamy consistency.

Variations to Try

While this recipe is delicious as is, feel free to experiment with different flavors! Adding carrots or sweet potatoes can enhance the natural sweetness of the soup. For a spicier kick, consider incorporating diced jalapeños or red pepper flakes. Alternatively, for a bit of earthiness, adding sautéed mushrooms can create a more complex flavor profile.

If you're looking to add protein, consider stirring in cooked chickpeas or shredded chicken. These additions will make the soup heartier and more satisfying, perfect for a complete meal.

Health Benefits of Coconut Milk

If you choose to add coconut milk to your butternut squash soup, you're not only enhancing its creaminess but also benefiting from its health properties. Coconut milk contains medium-chain triglycerides (MCTs), which are known to provide quick energy and may help with weight management. It's also a great dairy-free option for those with lactose intolerance.

Additionally, coconut milk contains lauric acid, which has antimicrobial properties that can support your immune system. This makes the addition of coconut milk not just a flavorful choice but also a nutritious one!

Questions About Recipes

→ Can I freeze the soup?

Yes, this soup freezes well. Store it in an airtight container for up to 3 months.

→ Can I substitute butternut squash with another vegetable?

Yes, you can use pumpkin or sweet potatoes as alternatives.

→ Is this soup vegan?

Yes, as long as you use vegetable broth and omit the coconut milk, it is vegan-friendly.

→ How can I make it spicier?

You can add a pinch of cayenne pepper or chili flakes to the soup for extra heat.