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Butternut Sweet Potato Soup {GF, Paleo, Vegan Low Cal, Whole30}

October 25, 2021

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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

Butternut Sweet Potato Soup is a comforting, veggie packed soup. A butternut squash soup made low calorie, gluten free, Paleo and 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!

Click here to pin this recipe!

Butternut Sweet Potato Soup is a comforting, veggie packed soup. A butternut squash soup made low calorie, gluten free, Paleo and Vegan! A healthy and delicious bowl of veggie packed goodness!

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.
butternut squash soup ingredients

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
step by step instructions for making butternut squash soup

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.

Butternut Sweet Potato Soup is a comforting, veggie packed soup. A butternut squash soup made low calorie, gluten free, Paleo and Vegan!

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.
Butternut Sweet Potato Soup is a comforting, veggie packed soup. A healthy and delicious bowl of veggie packed goodness!

Click here to pin this recipe!

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Butternut Sweet Potato Soup

Butternut Sweet Potato Soup is a comforting, veggie packed soup. A butternut squash soup made low calorie, gluten free, Paleo and Vegan! A healthy and delicious bowl of veggie packed goodness! Gluten Free + Paleo + Low Calorie + Vegan

Author Skinny Fitalicious
Prep Time 16 minutes
Cook Time 1 hour 5 minutes
Total Time 1 hour 21 minutes
Servings 5 cups
Calories 190 kcal
Butternut Sweet Potato Soup is a comforting, veggie packed soup. A butternut squash soup made low calorie, gluten free, Paleo and Vegan! A healthy and delicious bowl of veggie packed goodness!
Print

Ingredients

  • 5 cups butternut squash diced
  • 1 sweet potato peeled & diced
  • 2 carrots diced
  • 1/2 white onion diced
  • 2 tbsp minced garlic
  • 1 tbsp minced ginger
  • 2 tbsp extra virgin olive oil
  • 4 cups low sodium vegetable broth
  • 1/4 cup unsweetened almond milk
  • 1/4 tsp cayenne pepper
  • 1/4 tsp ground nutmeg
  • salt and pepper
US Customary – Metric

Instructions

  1. Preheat oven 425 F. Place carrots, butternut squash and sweet potato on a baking sheet lined with parchment paper and spray with avocado spray.

  2. Roast the veggies 40 minutes or until tender.

  3. 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.

  4. Heat a large pot over medium heat on the stovetop. Add the extra virgin olive oil, garlic, ginger and onions.

  5. 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.

  6. Serve immediately or store in the refrigerator up to 5 days or in the freezer up to 3 months.

Recipe 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!
Course Soup
Cuisine American
Keyword butternut, butternut squash, dairy free, gluten free, healthy, low calorie, Paleo, soup, sweet potato, vegan, vegetarian

Recipe Video

Nutrition facts per serving (1cup)
Calories 190 kcal
Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 819 mg
Potassium 777 mg
Carbohydrates 34 g
Fiber 5 g
Sugar 8 g
Protein 3 g
Vitamin A 25809 %
Vitamin C 33 %
Calcium 109 %
Iron 2 %

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What I Used For The Recipe

Butternut Sweet Potato Soup is a comforting, veggie packed soup. A healthy and delicious bowl of veggie packed goodness!
Butternut Sweet Potato Soup is a comforting, veggie packed soup. A healthy and delicious bowl of veggie packed goodness!

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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    Recipe Rating




  1. Michele @ Paleo Running Momma says

    October 16, 2015 at 2:25 am

    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.

    Reply
    • Megan says

      October 16, 2015 at 2:38 pm

      Haha it’s 90 here today and storming.

      Reply
  2. rachel @ athleticavocado says

    October 16, 2015 at 4:04 am

    its getting really chilly in connecticut right now so this soup would be the perfect lunch with a sandwich! yum!

    Reply
    • Megan says

      October 16, 2015 at 2:38 pm

      Oh yes! Dipping is always a good idea too.

      Reply
  3. Susie @ SuzLyfe says

    October 16, 2015 at 4:24 am

    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”

    Reply
    • Megan says

      October 16, 2015 at 2:37 pm

      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.

      Reply
  4. Janelle @ Run With No Regrets says

    October 16, 2015 at 4:47 am

    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)!

    Reply
    • Megan says

      October 16, 2015 at 2:35 pm

      You will love it!

      Reply
  5. Ashley @ A Lady Goes West says

    October 16, 2015 at 5:46 am

    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!

    Reply
    • Megan says

      October 16, 2015 at 2:33 pm

      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!

      Reply
  6. Laura @ Sprint 2 the Table says

    October 16, 2015 at 8:28 am

    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. 😉

    Reply
    • Megan says

      October 16, 2015 at 2:34 pm

      Because you have not come to my kitchen that’s why. Who knows what trick she’ll play on me next!

      Reply
  7. Rebecca @ Strength and Sunshine says

    October 16, 2015 at 8:47 am

    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!

    Reply
    • Megan says

      October 16, 2015 at 2:34 pm

      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!

      Reply
  8. Gianna @ Run, Lift, Repeat says

    October 16, 2015 at 8:48 am

    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.

    Reply
    • Megan says

      October 16, 2015 at 2:32 pm

      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!

      Reply
  9. Jen says

    October 16, 2015 at 10:23 am

    Yum! I have a butternut squash sitting on the counter I think I’ll have to try this!

    Reply
    • Megan says

      October 16, 2015 at 2:32 pm

      Sounds like a match!

      Reply
  10. Sam @ PancakeWarriors says

    October 16, 2015 at 1:58 pm

    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!

    Reply
    • Megan says

      October 16, 2015 at 2:31 pm

      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.

      Reply
  11. lindsay says

    October 18, 2015 at 5:17 am

    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

    Reply
    • Megan says

      October 18, 2015 at 3:55 pm

      Right? It’s storming here now so it’s cooled off, but now it’s muggy. I’d rather it be just hot. Haha

      Reply
  12. Heather says

    October 22, 2017 at 5:55 am

    Has anyone used regular milk? My husband is allergic to almonds! I would would would think it would be okay?.?.?.

    Reply
    • Megan says

      October 22, 2017 at 7:12 am

      Any milk will work fine.

      Reply
  13. Elizabeth says

    June 3, 2020 at 2:43 pm

    There are 470 calories in each serve! How on earth did you come up with 194?

    Reply
    • Megan says

      June 3, 2020 at 3:29 pm

      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.

      Reply
  14. Hdjfjd says

    October 10, 2021 at 11:30 am

    Advice: write the recipe, no one is interested in your DMV nonsense

    Reply
    • Megan says

      October 10, 2021 at 2:24 pm

      Advice: use your scroll so you can go directly to the recipe. No one is interested in your negativity.

      Reply

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Meet Megan

Megan is a nutrition practitioner, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 lose weight after losing 80 pounds herself. Here you get low calorie recipes for weight loss that balance hormones. Learn more about my weight loss programs HERE!

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