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 diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground ginger; 1 teaspoon ground cinnamon; Salt and pepper to taste; 2 tablespoons olive oil; 1/4 cup coconut milk (optional, for creaminess)

Highlighted under: Healthy & Light

This Healthy Butternut Squash Soup is a creamy, comforting dish perfect for chilly days. Packed with nutrients, this soup is not only delicious but also a great way to enjoy the flavors of fall.

Created by

Megan Douglas

Last updated on 2025-12-24T12:42:42.355Z

This Healthy Butternut Squash Soup combines the natural sweetness of butternut squash with savory spices, creating a delightful meal that warms you from the inside out. Ideal for meal prep or a quick weeknight dinner, this recipe is sure to become a favorite.

        Why You'll Love This Recipe
        Rich, creamy texture without heavy cream
Naturally sweet and savory flavors
Easy to make and perfect for meal prep
Packed with vitamins and minerals

      

Nutritional Benefits

Butternut squash is a fantastic source of vitamins A and C, both of which are essential for maintaining healthy vision and boosting the immune system. This vibrant vegetable also contains fiber, which aids digestion and keeps you feeling full longer. By incorporating ingredients like garlic and ginger, you not only enhance the flavor but also add powerful anti-inflammatory properties.

This soup is a great way to increase your vegetable intake, especially during the colder months when fresh produce can be harder to come by. The combination of spices not only elevates the taste but also provides additional health benefits, making this soup a wholesome choice for any meal.

Cooking Tips

To make peeling and dicing butternut squash easier, try microwaving it for a few minutes to soften the skin. This will make your prep time quicker and more efficient. Additionally, if you want to enhance the flavor of your soup, consider roasting the butternut squash before adding it to the pot. Roasting caramelizes the natural sugars, resulting in a richer flavor profile.

If you prefer a chunkier soup, reserve some of the squash before blending and add it back in after pureeing. This will give your soup a delightful texture variation, making each spoonful interesting.

Serving Suggestions

This Healthy Butternut Squash Soup pairs beautifully with a slice of crusty whole-grain bread or a light salad for a complete meal. For an extra touch, you can top the soup with roasted pumpkin seeds or a dollop of yogurt for added creaminess and crunch.

If you're looking for a heartier option, consider adding cooked quinoa or lentils to the soup for added protein. This makes for a satisfying lunch or dinner that will keep you nourished and energized throughout the day.

Ingredients

Gather the following ingredients to make your delicious butternut squash soup:

Ingredients

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

Once you have all the ingredients, you are ready to start cooking!

Instructions

Follow these simple steps to make your healthy butternut squash soup:

Sauté the Aromatics

In a large pot, heat olive oil over medium heat. Add the chopped onion and minced garlic, cooking until the onion is translucent, about 5 minutes.

Cook the Squash

Add the diced butternut squash, vegetable broth, ginger, and cinnamon. Bring to a boil, then reduce heat and simmer until the squash is tender, about 20 minutes.

Blend the Soup

Use an immersion blender (or transfer to a blender) to puree the soup until smooth. Stir in coconut milk if using, and adjust seasoning with salt and pepper.

Serve

Serve hot, garnished with a drizzle of olive oil or a sprinkle of cinnamon if desired.

Enjoy your warm and healthy butternut squash soup!

Storage and Meal Prep

This soup is perfect for meal prep! You can make a big batch and store it in the refrigerator for up to five days or freeze it for up to three months. Just ensure it's cooled completely before transferring it to airtight containers. When you're ready to enjoy it, simply reheat on the stove or in the microwave until warmed through.

For quick lunches during the week, portion out the soup into single-serving containers. It reheats beautifully and makes for a comforting, nutritious option when you're short on time.

Variations to Try

Feel free to experiment with different spices to customize the flavor to your liking. A pinch of nutmeg or a splash of apple cider can add an unexpected twist. If you're a fan of heat, consider adding a dash of cayenne pepper or red pepper flakes for a spicy kick.

For a different texture, you can replace some of the butternut squash with sweet potatoes or carrots. Each of these vegetables brings its own unique flavor and nutritional benefits, allowing you to create a soup that is truly your own.

Questions About Recipes

→ Can I use frozen butternut squash?

Yes, frozen butternut squash works well for this recipe. Just make sure to thaw and drain any excess water before cooking.

→ How can I make this soup spicier?

Add a pinch of cayenne pepper or some chopped fresh chili peppers to the pot along with the onions.

→ Can I store leftovers?

Absolutely! Store the soup in an airtight container in the refrigerator for up to 4 days or freeze it for up to 3 months.

→ What can I serve with this soup?

This soup pairs well with crusty bread, a side salad, or even some roasted vegetables.