Butternut Squash Soup

Get the water boiling, it’s soup season, people! And it just so happens that I have the most deliciously perfect, fall-inspired soup for you to try 🙂

I had the pleasure of making this amazing dish in my food preparations course this semester. Soon after tasting what I had (easily) prepared, I immediately jotted the recipe down so that I could share it with you guys!

Not only is this dish absolutely delicious, but there are so many nutritional benefits that butternut squash provides. According to the USDA National Nutrient Database, one cup of cooked, cubed butternut squash contains:

  • 205 calories
  • 0 grams of fat
  • 1.8 grams of protein
  • 6 grams of fiber

Butternut squash is also an excellent source of the following:

  • Vitamin A- All cells need vitamin A to develop and function properly as it participates in the growth and overall production of cells, including epithelial and white blood cells¹. White blood cells function in producing antibodies, which promote a healthy immune system. Other major functions of vitamin A include roles in normal vision and reproduction¹.
  • Vitamin C- Also known as “ascorbic acid”. Has a variety of important roles in the body including antioxidant activity, boosting a healthy immune system, hormone synthesis, as well as the synthesis and maintenance of connective tissue¹.
  • Potassium- All cells in your body need potassium! It helps to maintain proper fluid balance within your body, transmits nerve impulses, contracts muscles, and maintains normal kidney function¹.
  • Fiber- First of all, FIBER IS AMAZING! One of the main functions of fiber is helping to lower your blood cholesterol levels which in turn lowers your risk of developing cardiovascular disease¹. Higher fiber diets also tend to fill a person up faster, which promotes weight loss and decreases the risk of obesity¹. It also promotes healthy gut function, as well as lowers your risk for developing diabetes¹ (All hail fiber, Wow).
  • Antioxidants- Has high amounts of beta-carotene, a precursor of vitamin A¹. According to Nutri-Facts, this antioxidant not only plays a role in immune function and skin health, but has also been suggestively linked in the prevention of lung cancer, cardiovascular disease, and cataracts.

As you can see, these are some pretty amazing health benefits, but the best part is- you get to give your body all of them just by enjoying a bowl of this great tasting soup! So, without further ado, here’s the recipe:

Butternut Squash Soup
*Note: This recipe creates A LARGE serving size of soup.
Feel free to cut the recipe in half, if only feeding a few!

  • 2 large butternut squash
  • 1 medium onion
  • 3 cloves garlic
  • 1/2 tsp Kosher salt
  • 8 cups broth *
  • 1 cup heavy cream *
  • Olive oil
* Additional Notes:
  • In class, instead of 8 cups of broth, we used broth paste. We took two gallons of water, boiled it and added the broth paste with the same amount equivalent to what the 8 cups of broth would have been- this equivalent can usually be found on the back of any broth paste container.
  • Heavy cream can add large amounts of saturated fats as well as calories, 50 per tablespoon, specifically. For a healthier option, please feel free to substitute fat-free evaporated milk, fat-free half and half, or this helpful chicken stock based recipe I found on Cooking Light.


  1. Halve, seed, peel, and cube the butternut squash. Set aside.
    *This step definitely takes the longest amount of time. The rest is all down hill!
  2. Halve, peel, and chop the onion and mince the garlic
  3. Heat a large pot over medium-high heat. Add oil and the chopped onion. Sprinkle with 1/2 teaspoon salt.
  4. Cook, stirring occasionally, until the onion is soft, for about 3 minutes.
  5. Add the garlic and cook for about 1 minute.
  6. Add the squash and the broth.
  7. Bring to a boil. Cover, reduce heat to a simmer, and cook until the squash is very tender, about 20 minutes.
  8. Use an immersion blender and blend all of the ingredients to the desired soup-like texture.
    *An immersion blender is a hand blender. If you do not own one of these, you can ladle your soup into a blender and repeat until all the soup has been blended.
  9. Return the soup to the pot and add heavy cream and more salt to taste.
  10. Mix it up & Enjoy!

And there you have it! A perfect, health benefiting, homemade meal that you can easily create for almost any setting. Your friends and family will be so impressed, they might even forget that one time you ruined Thanksgiving with your yams. 

Get out of here, yams.

You’re welcome.

❤ Mikayla

Main Image Source:
Food Network
Additional Sources:
[1] Stephenson, Tammy, and Wendy Schiff. Human Nutrition: Science for Healthy Living. 1st ed., McGraw-Hill, 2015.

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