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Butternut Sweet Potato Soup is a comforting, veggie packed soup. A healthy and delicious bowl of veggie packed goodness! Gluten Free + Paleo + Whole30 + Low Calorie + Vegan
I have an slight obsession with butternut squash so if you love the bursting flavors of fall butternut, you are definitely in the right place today. This comforting bowl of goodness is sure to warm you up and fill your soul!
I have many butternut recipes on this website. Butternut squash maple oat pancakes, butternut squash cranberry salad, dark chocolate butternut bread, crockpot butternut chili, high protein butternut squash breakfast bake and now this yummy Butternut Sweet Potato Soup.
I didn't eat butternut squash until after I lost my 80 pounds and it was a leap for me. I was not a veggie lover, but tastebuds change and I was so surprised by how delicious it was. It is my favorite fall veggie to cook and bake with. It's so versatile and tasty!
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What Makes This Butternut Soup Healthy?
I'm always preaching on my podcast and to my weight loss clients about increasing produce in their diet. Produce has fiber and water that fills us up and doesn't have many calories. Here's a few more reasons why I love this yummy butternut soup!
- Low Calorie - 190 calories per serving (about two cups) which is very low calorie. This soup would be great as a side to get your veggies in with a protein on the side or you could add protein to the soup too!
- High Fiber - 5 grams of fiber per serving is very good for a meal. I talk about the importance of fiber in my free weight loss class.
- Gluten Free - All ingredients are gluten free in this recipe.
- Dairy Free - The milk I used is dairy free, but you could choose to use any milk you like.
- Vegan / Vegetarian - This is dairy free and meat free making it a good option for vegan and vegetarians.
- Paleo / Whole30 - This recipe is Paleo and Whole30 friendly.
Ingredients For Healthy Butternut Squash Soup
This recipe uses very simple ingredients. You will also need a large baking sheet, large pot (I love my Dutch Oven for this) and food processor or blender.
- Butternut squash
- Sweet Potato
- Carrots
- Onion
- Garlic, Ginger
- Extra Virgin Olive Oil
- Low Sodium Vegetable Broth
- Almond Milk
- Cayenne Pepper, Nutmeg
- Salt, Pepper
How To Make Soup With Butternut Squash
This soup is actually very simple to make. You can easily meal prep it for a healthy veggie packed meal later in the week, and/or freeze it for a meal at a later time.
First, peel and chop your veggies. If you never have eaten butternut squash you may be asking, can I eat the skin? You can eat it, but I wouldn't recommend it.
And if you never have cut butternut squash before, you may be wondering how to cut a butternut squash? Start by cutting the stem then slice the squash lengthwise in half. Remove the seeds and strings. Discard then dice the squash into one-inch pieces.
Place all the veggies on a large baking sheet lined with parchment paper. Spray with with avocado spray. Because you are roasting the veggies at a high temperature, you never want to use olive oil as it will become rancid.
Roast the veggies in the oven until tender then remove and cool briefly. Blend in a blender or food processor with the milk until it becomes a puree.
While the veggies are briefly cooling from the oven heat a large pot over the stovetop and add the olive oil, garlic, ginger and onions. Sauté until tender then add the puree to the pot along with the broth, and remaining seasonings.
Bring to a boil then reduce to a simmer for 20-minutes before serving warm! This soup will last in the refrigerator up to 5 days or in the freezer up to 3 months.
Substitutions For Butternut Soup
Here are substitutions and additions you could make to this recipe! Please remember that substitutions and additions will change the nutrition data from what you see below in the recipe card.
- Butternut Squash - Acorn squash, delicata squash, Hubbard squash could be substituted in place.
- Sweet Potato - Any potato can be used. Parsnip or cauliflower can be used as well.
- Carrots - Parsnips or turnips could substitute the carrots.
- Onions - You can omit the onions or use scallions.
- Vegetable Broth - Any broth can be used. I recommend a low sodium one.
- Almond Milk - Any dairy-free milk can be substituted. I recommend one with no added sugar. You can also use regular milk if you are not dairy-free.
- Olive Oil - Avocado can be subbed. I always recommend staying away from canola and seed oils.
- Additions - Adding protein like shredded chicken or ground turkey, lean ground beef or ground chicken breast, chicken or turkey sausage, or Beyond Meat would make this a complete meal. Greek yogurt, sesame seeds and sliced green onions are delicious added to this soup as optional toppings.
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Butternut Sweet Potato Soup
Ingredients
- 5 cups butternut squash diced
- 1 sweet potato peeled & diced
- 2 carrots diced
- 1/2 white onion diced
- 2 tablespoons minced garlic
- 1 tablespoon minced ginger
- 2 tablespoons extra virgin olive oil
- 4 cups low sodium vegetable broth
- 1/4 cup unsweetened almond milk
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon ground nutmeg
- Salt and pepper
Instructions
- Preheat oven 425 F. Place carrots, butternut squash and sweet potato on a baking sheet lined with parchment paper and spray with avocado spray.
- Roast the veggies 40 minutes or until tender.
- Remove the veggies from the oven and cool briefly before placing in a high-speed blender or food processor with the almond milk. Puree the veggies until smooth. Set aside.
- Heat a large pot over medium heat on the stovetop. Add the extra virgin olive oil, garlic, ginger and onions.
- Sauté a 2-3 minutes until the onions are tender then add the veggie puree, vegetable broth and spices to the pot. Bring to a boil then cover then simmer for 20 minutes.
- Serve immediately or store in the refrigerator up to 5 days or in the freezer up to 3 months.
Video
Notes
- Each serving is about 2 cups. This may vary depending on the size of your veggies.
- My Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients.
- If you enjoy this recipe, check out my cookbook for more delicious recipes!
Kim says
Could be you use frozen butternut squash? If so would it be better to let it thaw first? Should it be roasted from frozen?
Megan says
You can use frozen, but yes you would need to thaw first. For best results, I recommend not using frozen though. Frozen squash has much more water content than fresh. That water content does impact the consistency and flavor of meals.
Hdjfjd says
Advice: write the recipe, no one is interested in your DMV nonsense
Megan says
Advice: use your scroll so you can go directly to the recipe. No one is interested in your negativity.
Elizabeth says
There are 470 calories in each serve! How on earth did you come up with 194?
Megan says
Hi Elizabeth, 190 calories per serving is accurate. I checked it. I have no idea what you are using to calculate this, but vegetables are very low calorie so 470 from an eye ball perspective would tell me that whatever you're using to calculate is far from accurate. 5 cups of butternut squash = 315 calories, 1 small sweet potato = 194 calories, 2 carrots = 50 calories, 1/2 white onion = 22 calories, 2 tbsp garlic = 53 calories, 1 tbsp garlic = 10 calories, 2 tbsp oil = 248 calories, 4 cups veggie broth = 47 calories, 1/4 cup almond milk unsweetened = 9 calories, 1/4 tsp cayenne = 1 calorie, 1/4 tsp nutmeg = 1 calorie. When you add this up and divide by the number of servings, you get ~190 calories. Hopefully, this helps you find the discrepancy.
Cindi says
Hi, I'm really interested in making this but I'm confused. Towards the top it says a serving is two cups but towards the bottom it says a serving is one cup. Could you tell me if I'm misunderstanding this recipe? Thank you.
Megan says
Hi Cindi, the notes section right under the recipe instructions has the serving listed in it.
Heather says
Has anyone used regular milk? My husband is allergic to almonds! I would would would think it would be okay?.?.?.
Megan says
Any milk will work fine.
lindsay says
i just made squash soup! But I love the addition of sweet potato here. Gosh, can't wait till it's a little colder here. haha! i know you can relate
Megan says
Right? It's storming here now so it's cooled off, but now it's muggy. I'd rather it be just hot. Haha
Sam @ PancakeWarriors says
SOUP!! Butternut squash is my favorite soup. I think it's the first soup I ever made for my mom to try. Now she makes it all the time, and "claims" it's her recipe! lol! I just let her roll with it! I haven't though to add sweet potatoes though, I bet this is super creamy and delish (esp. with the greek yogurt). Ok so why do they do that with your license - 24 years!! good grief!
Megan says
Haha that's funny about your Mom! The people at the DMV waiting in line with me told me that they now changed it because they realized how stupid it was.
Jen says
Yum! I have a butternut squash sitting on the counter I think I'll have to try this!
Megan says
Sounds like a match!
Gianna @ Run, Lift, Repeat says
Butternut squash soup is on my weekend prep menu! I'm lazy though and throwing it all in the slow cooker but roasting definitely adds another dimension of flavor.
Megan says
It would certainly work well in the slow cooker too. I like doing my soup that way when I'm short on time. Now I'm off to checkout your plantain muffins. Yum!
Rebecca @ Strength and Sunshine says
Such a lovely winter soup!!
I want the heat back!! It is freezing here and as I stand in my kitchen (with a broken furnace) I am craving a bowl of warm soup!
Megan says
Now that sounds not fun at all. It's still 90 here, but storming today so it should be a much cooler 80 by next week. Hope you get that furnace fixed soon!
Laura @ Sprint 2 the Table says
I love butternut soup... and sweet potato soup. How have I not combined it?!
Can't wait to see what's going to be inside out next. 😉
Megan says
Because you have not come to my kitchen that's why. Who knows what trick she'll play on me next!
Ashley @ A Lady Goes West says
The dentist and DMV in the same week? Now that's not fun. But this soup -- now it looks like it could soothe any bad day heheh. 🙂 Happy Friday, Megan!
Megan says
It wasn't that bad, just annoying and another thing to do when I really need to be resting. Going to the DMV on crutches is not fun. Have a great weekend "off" Ashley!
Janelle @ Run With No Regrets says
This looks amazing! The temperature has started to drop here, and I'm not ready for it! I'd love to try this soup, I think I've got all the ingredients (for once)!
Megan says
You will love it!
Susie @ SuzLyfe says
This sounds just fabulous, and so much better than premade--a great blend, and I bet the roasting adds so much flavor, and then the spices bring it full circle! I'm not a big fan of the dentist, either. every time I go, they tell me I'm doing a great job, bbbbuuuuutttt and then I have to take out a second mortgage to take care of the "but"
Megan says
I actually thought this would be a good smoothie. Is that weird? Would anyone drink a squash smoothie? Oh man, my dental visit was nothing like that! Just an old filling that needed to be fixed.
rachel @ athleticavocado says
its getting really chilly in connecticut right now so this soup would be the perfect lunch with a sandwich! yum!
Megan says
Oh yes! Dipping is always a good idea too.
Michele @ Paleo Running Momma says
I'm obsessed with winter squash lately too. It actually is getting chilly here though especially in the mornings! Can't imagine that Arozona weather.
Megan says
Haha it's 90 here today and storming.