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Healthy Butternut Squash Soup Recipes

Butternut squash soup is the ultimate healthy meal on chilly winter days - comforting, warming, hearty, and filling. Don’t be fooled by its simple appearance! It is loaded with flavor as well as nutritious. Butternut squash soup is so easy to prepare, and versatile that can be served as a standalone dish or as a side dish.

How to make Healthy Butternut Squash Soup

healthy butternut squash soupServing size: 4-6
Preparation time: 20 minutes
Cooking time: 1 hour


  • 1 (2-pound) butternut squash
  • 1 onion
  • 1 tablespoon chopped fresh sage or dried sage
  • 1/4 teaspoon ground cinnamon
  • 3 cups (750ml) chicken broth (or vegetable broth)
  • 3 tablespoons olive oil
  • Water
  • Grated Parmesan cheese, to garnish

Cooking Instructions:

Step #1: Chop the ingredients

To chop the squash, slice off the top and bottom. Set the squash upright on its bottom, with flat side down, and slice off the skin in swaths, starting at the top, slicing down. Next, slice widthwise to create little rounds of squash of about a half inch thick each. Cut through the rounds to form lengths, then hold and cut the other way to form cubes of similar size.

For onions, trims the end off. Cut the onion in half lengthwise. Work with one half of the onion at a time, peel the skin off and position the onion with the flat side down. Chop the onions so that the cubes have a similar size as the squash cubes.

Step #2: Sauté and add the broth

In a Dutch oven or a large stockpot, heat 3 tablespoons of olive oil over medium heat. Add the onion and sage. Sauté, stirring occasionally, until the onions are translucent and tender, about 10 minutes. Then add in squash and cinnamon and cook for another 3 minutes.

Add in chicken broth (or vegetable broth if preferred), and seasons with some salt to taste. Bring to boil, then lower heat and simmer for 30 minutes, or until the liquid is flavorful. Remove from heat.

Step #4: Puree

Allow the soup to cool a little bit. Using a blender or a food processor, puree the soup in batches until smooth. Placing a kitchen towel over the top of the blender to avoid splashing. Return to the pot and keep warm. Add water if the soup is too thick. Seasons with salt and pepper to taste.

Step #5: Garnish and Serve

Top the soup with a little freshly grated Parmesan cheese. Serve.

More Healthy Butternut Squash Soup Recipes

  1. Roasted (Toasted) Butternut Squash Soup
  2. Cheesy Butternut Squash and Garlic Soup with Sage
  3. Spicy Thai Curry and Coconut Butternut Squash Soup
  4. Gingered Butternut Squash Soup
  5. Butternut Squash and Apple Soup

Health Benefits of Butternut Squash Soup

Butternut squash is an excellent source of vitamin A and rich in B-complex group of vitamins like vitamin B-6, folates, niacin, thiamin, and pantothenic acid. Butternut squash is low in calorie and a very good source of other nutrients including vitamin C, manganese, dietary fiber, and potassium. When butternut squash is served in soup the potassium present can be particularly beneficial for the body to excrete excess sodium.

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