Healthy Butternut Squash Soup | RMHP

Now that it’s getting colder, we tend to hibernate indoors and eat…often unhealthy but tasty food. I know I start craving stews, soups and home cookin’ when the temperature dips. Anything warm sounds good, but many of those items contain things that aren’t so good for us. Why not use some seasonal ingredients and make a healthy soup?

I like to make butternut squash soup. It’s slightly sweet, fresh, hot and filling. I used to make it with heavy cream, which is yummy, but oh-so-horrible for you. Now I have modified my recipe to be much healthier. The best part is that it’s still tasty. The recipe below is a modification of a recipe from the Food Network.

Additional veggies can be used to liven up taste and texture in the soup. Also, add in a dollop or two of yogurt for taste and texture (depending on thickness desired). I recommend using a stick/immersion blender for pureeing. Enjoy this soup at under 130 calories per serving!


  • 1 (2 to 3 pound) butternut squash
  • 2 tablespoons unsalted butter
  • 1 medium onion, chopped
  • 4-5 cups chicken stock
  • Nutmeg
  • Salt and ground black pepper (to taste)
  • 2 peeled, chopped carrots
  • 1 small can corn, drained
  • Non-fat Greek yogurt, few dollops

Serves: 6

Total time: 1 hour


Peel and seed squash, and peel carrots. Cut squash and carrots into roughly 1-inch pieces. Melt the butter in a large pot and sauté the onion until translucent (7-8 minutes). Add the squash, carrots and stock to the onion. Bring to a boil and simmer gently until squash and carrots are fork-tender (15-20 minutes). Add the corn. Use an immersion blender to puree all ingredients together. Alternatively, you may scoop the soup into a blender in batches and puree, then return to the pot. Stir and taste, seasoning with nutmeg, salt, and pepper. Stir in yogurt at the end to thicken. Add more broth if soup is too thick or more yogurt if too thin, depending on consistency desired. Serve immediately.

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