Butternut Squash Soup

Healthy Living, Recipes

This mellow butternut squash soup is a great way to start off Thanksgiving dinner, or warm up on a chilly night. Make it ahead of time and reheat before serving.


  • 2 Tbsp olive oil
  • 2 large sweet onions chopped
  • 1 carrot diced
  • 2 celery stalks diced
  • 1 butternut squash peeled, seeded and chopped
  • 1 tsp chopped fresh thyme
  • 1 tsp ground nutmeg
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 4 cups reduced-sodium chicken broth (gluten free if needed)
  • 1/3 cup low fat Greek yogurt (gluten free if needed) optional
  • 2 Tbsp roasted pumpkin seeds optional


In a large saucepan, heat the oil over medium-high heat until hot. Add the onions and cook over medium heat for 10 minutes, or until softened. Add the carrot, celery, butternut squash, thyme, nutmeg, salt and pepper and stir for 1 minute. Add the chicken broth and bring to a boil. Reduce heat and simmer for 30 minutes or until squash is tender. Remove from heat and let cool to room temperature.

Transfer mixture to a blender and puree until smooth. Return to saucepan and reheat over low heat before serving. Serve with a dollop of Greek yogurt and sprinkle of pumpkin seeds, if desired.

Yield: 8 servings

Heart Healthy Recipe
Gluten Free Recipe
Bariatric Recipe

Nutrition Facts

Serving Size: about 1 cup

Calories: 115

Sodium: 435mg

Fat: 5g

Carbohydrates: 14g

Saturated Fat: 0g

Fiber: 2g

Cholesterol: 0mg

Protein: 5g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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