This BUTTERNUT SQUASH SOUP recipe IS MEGA CREAMY (without ANY CREAM!), HEALTHY, EASY AND BURSTING WITH FLAVOR!
This easy Butternut Squash Soup is SO luxuriously creamy, rich and velvety, you won’t believe it’s low fat! It’s like a big, warm hug of winter velvety goodness that warms you from the inside out. Most importantly, you won’t believe how delicious this healthy Butternut Squash Soup is. It’s loaded with layers of complex flavors from butternut squash, onions, garlic, Granny Smith apple, fennel, cinnamon, ginger, nutmeg, cloves and a splash of maple syrup that simmer together in a fragrant aromatic bath. After just 20 minutes, you blend the ingredients until intoxicatingly smooth then curl up with a big bowl of warm, creamy soup – without any guilt! This creamy Butternut Soup recipe is make ahead friendly, and freezer friendly for stress free dinners or lunches throughout the week.
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BUTTERNUT SQUASH SOUP RECIPE
Happy New Year! I wanted to kick off the New Year with this deceptively healthy Butternut Squash Soup recipe – because it is everything a comforting soup should be – without the guilt! Now, I still have plenty of carby and cheesy recipes coming your way – because it’s all about moderation, right? But for now, you can satisfy your comfort food cravings with this Butternut Squash Soup. It’s SO good, you will forget you ever had any carb-cheese cravings – at least until the pot is gone.
Here’s why you’ll love this Best Butternut SquashSoup Recipe:
- FLAVOR! This Butternut Squash Soup recipes is fabulous. It’s warm, fragrant and creamy boasting savory, layers of multi-dimensional restaurant flavor. Its complex flavor profile is inspired by my Cauliflower Soup in which I use a chef’s trick that makes all the difference. While I was staying at a retreat with my sister, we watched a chef’s demonstration in which the chef sweated fennel, onions and your other veggies to create the base of the extraordinary soup. As the fennel sweats, it becomes sweet and juicy, smooth and creamy and imparts a subtle sweet, bright, herby, slightly tangy flavor. The fennel combined with the sweet butternut squash, tart apple, aromatic onions, and garlic = heaven! The soup is further infused with warm cinnamon, spunky ginger and cumin and pinches of turmeric, ground nutmeg, ground cloves and red pepper flakes. Each spice adds subtle depth, combining to create a complex symphony that will blow your mind!
- HEALTHY: This Butternut Squash recipe contains heart healthy olive oil, just one tablespoon butter (or you can replace the butter with oil), ZERO cream and veggies! So, unabashedly slurp on and on and on… YAY for guilt free comfort food that will fill you up without weighing you down!
- CREAMY! Yes, you can enjoy a soup that is healthy and creamy too! Many of my recipes are lightened up like my Potato Soup,Broccoli SoupandTomato Soupin which they still have cheese and/or half and half BUT like my Cauliflower Soup, this healthy Butternut Squash Soup is doesn’t have any cream or cream cheese! Instead, the softened, aromatic veggies are blended all together to create their own creaminess – if anything you’ll have to thin the soup instead of thicken it!
- QUICK AND EASY: The most time-consuming part of this whole recipe is peeling the squash – but you can do that in advance or purchase pre-sliced, cubed squash. The actual cooking takes less than 30 minutes – just 10 minutes of sautéing, 10 minutes of simmering, then blending to guiltless, indulgent creamy perfection!
- MAKE AHEAD: This Butternut Squash Soup tastes even better the next day which means you can enjoy it for lunch or dinner all week.
- FREEZES BEAUTIFULLY. This easy Butternut Squash recipe Soup doesn’t contain any dairy which means it freezes beautifully! This allows you to make it in bulk or in advance without worry about throwing out leftovers – instead you get to enjoy leftovers at a reheats notice.
- GOES WITH EVERYTHING: This healthy Butternut Squash Soup recipe can be enjoyed as meal all on-its-own or pairs wonderfully with practically everything. Although it’s flavorful, it’s a chameleon of sorts, so it can be enjoyed with any type of cuisine. I’ve also included recipe variations to mix up the flavor profile.
WHAT INGREDIENTS FOR BUTTERNUT SQUASH SOUP?
To make this easy Butternut Squash SoupRecipe, you will need:
- Butternut squash: one medium squash, or 5 cups chopped squash. If you have more or less squash, it’s not a huge deal, it just might affect the consistency slightly which you can easily adjust.
- Fennel:If you aren’t familiar with cooking fennel, most grocery stores carry it or specialty produce stores such as Sprouts, Whole Foods, etc. definitely do. Look for plump, round fennel bulbs as opposed to flat elongated ones because those won’t be as sweet. We want just the bulb for our Butternut Squash Soup recipe, so chop off the fennel stalks at their base, where they join the bulb. You can discard the stalks and feathery fronds or use the fronds as a salad garnish.
- Granny smith apple: don’t skip and don’t substitute with a sweet apple! The tart apple adds a layer of subtle, yet delightful flavor.
- Onion:one yellow onion will do the trick.
- Garlic:use more or less depending on your garlic love.
- Chicken broth:I prefer chicken broth over vegetable broth because it has more flavor.
- Maple syrup: pure maple syrup and not imitation please.
- Butter:I love the added flavor butyou can substitute with olive oil for an even healthier soup.
- Olive oil:you can substitute with your preferred cooking oil if you wish.
- Seasonings: cinnamon, ground ginger, ground cumin, turmeric, ground nutmeg, ground cloves, red pepper flakes, salt and pepper. The seasonings all blend together beautifully to create a symphony of flavor you will want to give a standing ovation – or just eat more soup.
Is Butternut squash gluten free?
Yes! This Butternut squash recipe does not containany gluten.
Is Butternut Squash Dairy Free?
The soup itself is dairyfree. To keep it dairy free, garnish withcoconut milk instead of heavy cream.
Is Butternut Squash Soup vegan?
As written, this recipe isnot vegan due to the chicken broth. You can easily make it vegan by replacingthe chicken broth with vegetable broth.
HOW DO I CHOOSE A GOOD BUTTERNUT SQUASH?
Butternut squash can be moreor less flavorful, so for the richest tasting Butternut Squash soup, you’llwant to start with a with a healthy, ripe squash. Here is what to lookfor:
- Lookfor a squash that feels heavier than its size.
- Finda squash with skin that has a matte finish. If the skin looks shiny, itwas picked early and is not ripe.
- Touchthe stem. It should look and feel dry where it was separated from thevine.
- Checkfor blemishes like cuts or dark spots. You don’t want any of those on yoursquash.
HOW DO I STORE FRESH BUTTERNUT SQUASH?
Once you select fresh butternut squash, you will want to keep it fresh. It’s a sad day when you’re giddy to make Butternut Squash Soup and your squash is bad. You will know your squash is bad if there are soft, mushy spots or if once cut open, the color is extremely dull or if the flesh is spotty, mushy or dry to the point it is pulling away from the skin. To prolong the life of your squash:
- Store fresh, uncut squash in a cool, dark place, suchas a dark pantry, basem*nt or closet, where sunlight won’t quicken itsripening.
- Makesure to keep it away from moisture to prevent mold and rotting.
- Properconditions will keep your store-bought butternut squash fresh for two tothree months.
- Ifyou grow your own butternut squash or purchase it from a farmer’s market,it can last up to 4 months.
- Wholeraw squash also keeps well in the refrigerator although it spoils morequickly than in a cool, dry place. Refrigeration is ideal for warmer timesof the year. Butternut squash will keep in the refrigerator for oneto two weeks.
HOW DO YOU CUT BUTTERNUT SQUASH?
Butternut squash comes in a fun shape and size with a tough outer skin, which can make it intimidating to cut up but just follow these easy steps and you’re on your way to become a pro!
- Wash your squash.Youdon’t know what conditions the surface of your squash has encountered.Some might say, “we aren’t eating the outside,” BUT our knife is going tobe passing through the outside of the squash into the inside of thesquash, so it is important that it is free from bacteria.
- Microwave to soften skin.Ialways microwave the squash for about 2 minutes to help soften the skin –it makes peeling so much easier! Make sure you poke the outside ofthe squash all over with a fork and don’t microwave it any longer or itcould explode!
- Peel squash.Cut a small slice off the bottom of your squash to give a flat, sturdy endthen place your squash on the cutting board on the flat end. Peelstraight down from the top neck of the squash to the base. The squash willfirst reveal white and then green layers as you peel. Peel away all colorlayers until only orange flesh remains.
- Cut squash. Slice thesquash down the middle, from top to bottom to create two even halves.Next, place the flat surface of the squash on the cutting board and cutinto 2 pieces right where the neck meets the bulb. You should now havefour pieces total. Use a large scoop with a serrated edge- like a grapefruit spoon andscoop out the seeds and the fibrous strings. Lay yourneck halves flat side down on your cutting board and slice length wise.Lastly, cube all your slices by cutting the other direction and you’redone!
how to make BUTTERNUT SQUASH SOUP
Now that you’re a pro at selecting butternut squash, storing and chopping, let’s get to the main event – making Butternut Squash Soup! It is made in three easy steps: 1) Sweating the veggies; 2) Simmering; 3) Pureeing. Here’s how:
STEP 1: SWEAT VEGGIES
- First, we build the flavor for the entire soup by the sweating aromatics with the squash and Granny Smith apple. Sweating is a process in which vegetables soften and sweeten instead of turning golden.
- To sweat the aromatics, cook them over medium heat until translucent and tender, stirring often, this will take about 10 minutes. You will have to keep an eye on the onions to see when they’re done because they won’t turn golden.
- Once they’re translucent, add garlic and sauté for 60 seconds.
STEP 2: SIMMER UNTIL TENDER
- Next, add the chicken broth, scraping the bottom of the pan to loosen up the browned bits. These golden bits are flavor GOLD.
- Bring to a boil, then reduce to a simmer for 5-10 minutes or until the vegetables are fork tender. It is better for the veggies to be too soft, then not soft enough.
STEP 3: PUREE SOUP
- For the smoothest, CREAMIEST Soup, use yourblender and not an immersion blender. I was not satisfied with the texture ofthe Butternut Squash Soup when I used my immersion blender.
- To puree the soup in the blender, add soupto your blender working in 2-3 batches.Once pureed, add soup to a separate bowl.
- While using the blender, make sure you letsome of the steam escape by lifting up a corner or it will explode.
STEP 4: FINISHING TOUCHES
- Transferpureed soup back to pot and stir in maple syrup to taste.
- Seasonto taste with additional salt & pepper again if desired.
What is a good garnish for butternut squash soup?
This butternut squashsoup is delicious with roasted and salted pepita seeds (pumpkin seeds) for a contrastingcrunch. You could also use choppedpeanuts, pine nuts, pecans or sesame seeds.
Forcontrasting creaminess, I like a drizzle of coconut milk but you could also garnishwith a dollop of sour cream, plain yogurt or crème fraîche.
You can also top withfresh herbs such as cilantro, parsley, basil, thyme, sage, chives, etc.
Tips and Tricks for Best Butternut Squash Soup
- Use pre-chopped squash.Peeling and chopping the butternut squash is probably the most time-consuming part of this soup so if you want to save some time, purchase peeled, cubed butternut squash.
- Microwave squash. Squash is much easier and faster to peel if you soften the skin in the microwave. First, pierce the skin all over with a fork (or it will explode!) then microwave for two minutes, no longer.
- Chicken Broth:Take care your chicken broth is low sodium otherwise your soup might be too salty.
- Scale up or down. You can scale this Butternut Squash Soup recipe up or down. Just use the handy up or down arrows located next to the serving size and it will adjust the amount of ingredients for you.
- Consistency: The consistency of this soup is entirely up to you! For a thinner soup, stir in additional chicken broth. For a thicker soup, simmer with a cornstarch slurry.
HOW DO YOU THICKEN CREAMY BUTTERNUT SQUASH SOUP?
This Butternut Squash should be gorgeously thick and creamy but if you need to thicken your soup, then you can do so with a cornstarch slurry. Simply mix 1 tablespoon cornstarch with 3 tablespoons water until smooth. Add to the soup and simmer until thickened. If you would like an even thicker soup, then repeat.
HOW DO YOU THIN EASY BUTTERNUT SQUASH SOUP?
This Butternut Squash is on the luxuriouslythick side but it easy to thin to desired consistency by stirring in additionalchicken broth.
SLOW COOKERBUTTERNUT SQUASH SOUP INSTRUCTIONS:
You can also make this Butternut Squash Soup in the crockpot. Keep in mind that less liquid is evaporated in the slow cooker, so you may want to start with less chicken broth or your soup won’t be quite as thick. To make:
- Combine ingredients. Add all of the ingredients to a 6-quart slow cooker.
- Cook until tender.Cook until the vegetables are fork tender, approximately 6-8 hours on low, or 3-4 hours on high.
- Blend.Working in 2-3 batches, transfer the soup ingredients to the blender and puree until smooth.
- Garnish.Season to taste with salt and pepper and garnish with pepitas, coconut milk, etc.
CAN I PREP BUTTERNUT SQUASH SOUP AHEAD OF TIME?
Yes! You can prep almost all of the ingredients for easy Butternut Squash Soup a day ahead of time so then it’s just dump, cook and eat!The only ingredient you’ll want to chop at the time of cooking is the apple. Here’s how:
- Veggies:you can chop the butternut squash, fennel, onions and garlic and place them in an airtight container in the refrigerator.
- Seasonings:you can measure out all of the seasonings and store them in a plastic aright bag.
CAN YOU MAKE BUTTERNUT SQUASH SOUP IN ADVANCE?
Butternut Squash Soup reheats beautifully,so it is perfect to make in advance. You can even meal prep by adding servingsize portions into separate containers for the week (or up to 5 days). You canreheat individual servings in the microwave or heat larger quantities on thestove or crockpot until warmed through – see detailed instructions below.
HOW DO I REHEAT BUTTERNUT SQUASH SOUP?
- Microwave:For smallerbatches or individual servings, transfer Butternut Squash Soup to amicrowave-safe dish, cover with a microwave-safe lid or paper towel.Microwave for 2 minutes, stir, then continue to microwave for30-second intervals, if needed.
- Stove: reheat largebatches of soup in a Dutch oven on the stove over medium low heat,stirring occasionally until heated through.
- Crockpot:Transfer soup tocrockpot and heat on low for 1-2 hours.
How long can you keep butternut squash soup?
This Butternut Squash Soup will last about4-5 days in the refrigerator. As always, use common sense and if itdoesn’t smell right, then throw it out.
CAN YOU FREEZE BUTTERNUT SQUASH SOUP?
YES! This Butternut Soup freezes well because it does not contain any dairy, potatoes, rice or pasta.
- Cool. Cool Butternut SquashSoup completely before freezing.
- Package:Transfersoup to a freezer safe container. You can use sandwich size plasticbags for individual soup portions, quart size bags or freezer bags.To easy fill these bags, place them in a container that you can wrap the toparound the edge of – for example, place a sandwich size bag in a mug thencuff the edges around the mug. This keeps the bag open and preventsit from collapsing when you are pouring in your soup. Squeeze out anyexcess air then seal and label.
- Freeze. Freeze Butternut Squash Soupfor up to three months
- Defrost/Reheat. The easiest wayto thaw your soup is in your refrigerator overnight then reheat on thestovetop or in the microwave.
Easy Butternut Squash Soup VARIATIONS:
This Butternut Squash Soup recipe is great spring board forother flavorings. Here’s a few ideas:
- Roast the squash: Feel free to roast the butternut squash for an added nutty flavor. You could also roast the fennel and onions (sliced into thin wedges) with the squash, but take care to use an extra-large pan so you can space everything apart or they will steam and not roast.
- Thai version: I already have a favorite Curried Butternut Squash Soup recipe which I highly recommend. Essentially, you’ll want to omit the fennel, and replace the seasonings with 2-4 tablespoons red curry paste, 2 tablespoons fish sauce, 2 tablespoons lime juice, 1 tablespoon dried basil and Asian chili sauce to taste. Garnish with fresh cilantro and additional lime juice to taste.
- Mexican version: replace the seasonings with 1 ½ teaspoons chili powder, 1 ½ teaspoons ground cumin, 1/2tsp EACHchipotle chile powder (more or less to taste), smoked paprika, dried oregano, and a pinch of cinnamon. Add 2-4 tablespoons lime juice to taste and garnish with cilantro.
- Italian version: replace the seasonings with ½ tablespoon dried basil, 1 teaspoon dried parsley, ½ teaspoon dried oregano, ¼ teaspoon dried thyme and a pinch of red pepper flakes. Stir in ½ Parmesan until melted.
WHAT MEAT GOES WELL WITH Creamy BUTTERNUT SQUASH SOUP?
This easy Butternut Squash Soup can be ameal all in itself, or a side to a main protein dish. It goes well with:
- Garlic Butter Pork Tenderloin
- Shrimp Fettuccine
- Honey Balsamic Beef
- Honey Mustard Chicken
- Nashville Hot ChickenorOven “Fried” Chicken
- Slow Cooker Beef Brisket
- Beef Brisket Sandwiches
- Slow Cooker French Dip Sandwiches
- Thanksgiving Turkey
- Honey Baked Ham, Brown Sugar Glazed HamorBaked Ham with Cider Maple Glaze
WHAT SIDE DISHES GO WITH HEALTHY BUTTERNUT SQUASH SOUP?
I love serving Butternut Squash Soup with simple sides to make it a meal. Try it with:
- BREAD. I love mopping up soup with a hearty piece of bread. This soup is delicious with grilled cheese (try Gruyere or Gouda!), garlic bread, breadsticks, dinner rolls or. sweet moist cornbread.
- ROASTED VEGETABLES. Although this Butternut squash Soup boasts veggies, its soothing warm creaminess is delightfully complimented by nutty, crisp tender roasted veggies such as roasted cauliflower, roasted broccoli, roasted carrots, Brussels sprouts or roasted asparagus.
- SALAD. Soup and salads are a match made in heaven! I love pairing this Butternut Squash Soup with Fall Salad, Apple Salad, or Pear Salad.
Is butternut squash soup good for you?
Yes! ButternutSquash is not only is low in calories and low in carbs, but it is packed withvitamins, minerals and nutrients such as magnesium, fiber, potassium, vitaminsA & C. Butternut squash also contains many great antioxidants that help tolower and maintain sugar and insulin levels.
LOOKING FOR MORE CREAMY SOUP RECIPES?
- White Chicken Lasagna Soup
- Loaded Zuppa Toscana
- Chipotle Sweet Potato Soup
- Creamy Basil Parmesan Italian Soup
- New England Clam Chowder
- Bacon Ranch Chicken Chowder
- Cheesy Chicken Broccoli Wild Rice Soup
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Best Butternut Squash Soup
This Butternut Squash Soup recipe is mega creamy (without any cream!), healthy, easy and bursting with flavor! I’ts SO luxuriously creamy, rich and velvety, you won’t believe it’s low fat! Most importantly, you won’t believe how delicious this healthy Butternut Squash Soup is. It’s loaded with layers of complex flavors from butternut squash, onions, garlic, Granny Smith apple, fennel, cinnamon, ginger, nutmeg, cloves and a splash of maple syrup that simmer together in a fragrant aromatic bath. After just 20 minutes, you blend the ingredients until intoxicatingly smooth then curl up with a big bowl of warm, creamy soup – without any guilt! This creamy Butternut Soup recipe is make ahead friendly, and freezer friendly for stress free dinners or lunches throughout the week.
Servings: 6 -8 servings
Total Time: 45 minutes mins
Prep Time: 20 minutes mins
Cook Time: 25 minutes mins
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Ingredients
- 2 tablespoons butter
- 1 tablespoon olive oil
- 1 medium butternut squash peeled, seeded cut into 1-inch pieces (5 cups)
- 1 fennel bulb trimmed, chopped
- 1 medium onion chopped
- 1 Granny Smith apple peeled and chopped into 1” chunks
- 1/2 tsp EACH salt, pepper
- 4-6 cloves garlic minced
- 1 teaspoon ground cinnamon
- 1/2 tsp EACH ground ginger, ground cumin
- 1/4 tsp EACH turmeric, ground nutmeg, ground cloves
- Pinch-1/4 tsp red pepper flakes
- 3 cups low sodium chicken broth
- 2 tablespoons pure maple syrup
GARNISH
- Coconut milk or heavy cream
- Toasted pine nuts or pumpkin seeds
Instructions
Melt 2 tablespoon butter with 1 tablespoon olive oil in a Dutch oven/soup pot over medium-low heat. Add squash, onions, fennel, and apple and season with salt and pepper. Increase heat to medium and cook for 10 minutes, stirring often (we are sweating the vegetables- they will not turn golden).
Add garlic, and all seasonings; sauté 1 minute or until fragrant. Add chicken broth, scraping the bottom of the pan to loosen up the browned bits. Bring to a boil, then reduce to a simmer for 5-10 minutes or until the vegetables are fork tender.
Working in 2-3 batches, transfer soup to a high-powered blender to puree, taking care to let smoke escape or it will explode (I leave a corner open and cover with a paper towel). I find my blender gives a smoother, more desirable consistency than an immersion blender.
Transfer pureed soup back to pot. Stir in maple syrup to taste. Season to taste with additional salt & pepper again if desired. Ladle into bowls and garnish with toasted and salted pepita seeds and drizzle with heavy cream or coconut milk (optional).
Video
Notes
Don’t miss the “how to make” recipe video at the top of the post!
Tips and Tricks for Best Butternut Squash Soup
- Use pre-chopped squash.Peeling and chopping the butternut squash is probably the most time-consuming part of this soup so if you want to save some time, purchase peeled, cubed butternut squash.
- Microwave squash. Squash is much easier and faster to peel if you soften the skin in the microwave. First, pierce the skin all over with a fork (or it will explode!) then microwave for two minutes, no longer.
- Fennel (please don’t skip!):If you aren’t familiar with cooking fennel, most grocery stores carry it or specialty produce stores such as Sprouts, Whole Foods, etc. definitely do. Look for plump, round fennel bulbs as opposed to flat elongated ones because those won’t be as sweet. We want just the bulb for our Butternut Squash Soup recipe, so chop off the fennel stalks at their base, where they join the bulb. You can discard the stalks and feathery fronds or use the fronds as a salad garnish.
- Chicken Broth:Take care your chicken broth is low sodium otherwise your soup might be too salty.
- Scale up or down. You can scale this Butternut Squash Soup recipe up or down. Just use the handy up or down arrows located next to the serving size and it will adjust the amount of ingredients for you.
- Consistency: The consistency of this soup is entirely up to you! For a thinner soup, stir in additional chicken broth. For a thicker soup, simmer with a cornstarch slurry.
SLOW COOKER:
You can also make this Butternut Squash Soup in the crockpot. Keep in mind that less liquid is evaporated in the slow cooker, so you may want to start with less chicken broth or your soup won’t be quite as thick. To make:
- Combine ingredients. Add all of the ingredients to a 6-quart slow cooker.
- Cook until tender.Cook until the vegetables are fork tender, approximately 6-8 hours on low, or 3-4 hours on high.
- Blend.Working in 2-3 batches, transfer the soup ingredients to the blender and puree until smooth.
- Garnish.Season to taste with salt and pepper and garnish with pepitas, coconut milk, etc.
STORAGE
This Butternut Squash Soup will last about 4-5 days in the refrigerator. As always, use common sense and if it doesn’t smell right, then throw it out.
PREP AHEAD:
You can prep almost all of the ingredients for easy Butternut Squash Soup a day ahead of time so then it’s just dump, cook and eat! The only ingredient you’ll want to chop at the time of cooking is the apple. Here’s how:
- Veggies:you can chop the butternut squash, fennel, onions and garlic and place them in an airtight container in the refrigerator.
- Seasonings:you can measure out all of the seasonings and store them in a plastic aright bag.
MAKE AHEAD:
Butternut Squash Soup reheats beautifully, so it is perfect to make in advance. You can even meal prep by adding serving size portions into separate containers for the week (or up to 5 days). You can reheat individual servings in the microwave or heat larger quantities on the stove or crockpot until warmed through – see detailed instructions below.
HOW TO FREEZE
- Cool. Cool Butternut Squash Soup completely before freezing.
- Package:Transfer soup to a freezer safe container. You can use sandwich size plastic bags for individual soup portions, quart size bags or freezer bags. To easy fill these bags, place them in a container that you can wrap the top around the edge of – for example, place a sandwich size bag in a mug then cuff the edges around the mug. This keeps the bag open and prevents it from collapsing when you are pouring in your soup. Squeeze out any excess air then seal and label.
- Freeze. Freeze Butternut Squash Soup for up to three months
- Defrost/Reheat. The easiest way to thaw your soup is in your refrigerator overnight then reheat on the stovetop or in the microwave.
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