This Healthy Butternut Squash Soup is a fall favorite for my family. Packed with the flavors of fall and made with all real and simple ingredients, if you are looking for an easy and delicious comfort meal, this is definitely it! My favorite way to serve this hearty, sweet and savory soup is as a Healthy You-Pick-2 Combo. I pair this soup with a delicious Fall-inspired turkey, cheddar, and apple sandwich (recipe also included here).
All About this Healthy Butternut Squash Soup
This truly is the best soup to make on a chilly fall day. It keeps you warm while providing the most comforting flavors from the mix of hearty butternut squash, sweet apple, and the punch of flavor from the spices. The macros and weight watcher points of this soup are unbelievable. Only 148 calories and 0 points per serving on its own, or 2 points per serving (including toppings), which leaves plenty of room for fun toppings or a side dish. I topped it with a sour cream drizzle and pistachios, but the choices are endless.
If you are looking for something new and fun for meal prep this is definitely a great idea. It reheats so well throughout the week and pairs perfectly with a salad or sandwich. I personally like to pair it with a turkey sandwich and I find it keeps me so full throughout the day and compliments each other really nicely for a tasty lunch (see below for details on my delicious Fall-inspired turkey sandwich).
There are so many ways you can personalize this soup to your liking. Add more or less broth too adjust the consistency. You can use Greek yogurt as the drizzle instead of sour cream and milk. Not a fan of pistachios? Add any other nut (walnuts would be great) or pumpkin seeds for that crunch factor!
What you’ll need to make this Healthy Butternut Squash Soup
Here is the list of ingredients you will need to make this recipe:
- onion
- garlic
- butternut squash
- apple
- I used a Gala apple, but you can use any other sweet apple you like or already have.
- reduced sodium chicken broth
- I used this brand.
- kosher salt
- pepper
- paprika
- coriander
- ground cinnamon
- ground nutmeg
The toppings are totally optional, but add a great flavor:
- sour cream
- whole milk
- Any milk replacement can also be used.
- shelled pistachios
How to make this healthy butternut squash soup
How to make the soup
Begin by dicing the onion, mincing the garlic, and cutting the butternut squash into cubes. Feel free to buy the pre-cut cubed butternut squash from your supermarket to save some time. You will need 8 cups of butternut squash, which is equivalent to one extra large squash. Add olive oil spray and the diced onion to a stock pot or Dutch oven, and allow to cook for 5 minutes or until tender and translucent.
Once the onion is cooked, add the garlic and cook until fragrant, around one minute. Add the cubed butternut squash, diced apple, reduced sodium chicken broth, and all of the spices.
Wait for the liquid to come to a boil and then cover the pot and reduce to medium-low heat. Cook for 30 minutes or until the vegetables are fork tender and soft.
To blend, you can use either an immersion blender or a regular blender. An immersion blender is definitely a great tool to have in the kitchen and for this recipe, but a regular blender will still work just fine too. If you do use a regular blender, be sure to blend in batches so nothing overfills. Blend until smooth and creamy and then you are done! So simple and fast, yet so delicious.
How to prepare the toppings
To make the drizzle, just combine the sour cream and milk. I used whole milk, but any milk can be used.
The sour cream swirled throughout the soup adds the perfect amount of creaminess and the pistachios add a nice crunch.
The perfect pairing for a sandwich
My favorite way to eat this soup is with a classic fall-inspired turkey sandwich on the side. For my turkey sandwich, I used the following ingredients:
- 2 slices of low-calorie whole grain bread
- I have been using this bread from Royo.
- You can have 2 slices of this bread for 60 calories or 1 WW point.
- It is the best low calorie bread I have found out there!
- My affiliate code is STEPH for 10% off on their website.
- 5 ounces of Boars Head cracked peppermill turkey
- 1 slice of Sargento ultra thin cheddar slice
- 3 slices of fresh apple
- 1/2 tablespoon of honey mustard
- 1 tablespoon of light mayo
- 1/2 cup fresh arugula
If you use the exact ingredients noted here, this sandwich is approximately 330 calories, and 5 WW points (green plan), 4 WW points (blue and purple plans). Stats will vary based on specific ingredients used.
To make the sandwich, toast the bread. Combine the honey mustard with the light mayo to form the spread for the sandwich. Spread this mixture on both pieces of toasted bread. Add a handful of arugula to one piece of bread. Add the turkey, cheese, and sliced apple to the other piece of bread. Put the pieces together to form the perfect Fall sandwich.
This sandwich is the perfect compliment for this soup!
Healthy Butternut Squash Soup
Equipment
- dutch oven or large pot
Ingredients
Soup
- 2 cups onion, chopped
- 2 cloves garlic, minced
- 8 cups butternut squash, cubed, about 1 very large butternut squash
- 1 apple, I used a Gala; peeled and chopped
- 4 cups reduced sodium chicken broth
- 1 teaspoon kosher salt
- fresh cracked pepper
- 1/2 teaspoon paprika
- 1/2 teaspoon coriander
- 1/4 teaspoon cinnamon
- 1/8 teaspoon nutmeg
Toppings
- 1/4 cup sour cream
- 4 teaspoons whole milk, or preferred milk
- 1/4 cup pistachios, shelled
Instructions
Soup
- Peel and dice the apple. Dice the onion. Mince the garlic.
- Sautee the diced onion in a stock pot or dutch oven with olive oil spray for 5 minutes or until tender and translucent.
- Add the minced garlic, and cook for 1 minute, or until fragrant.
- Add the cubed butternut squash, diced apple, chicken broth, salt, pepper, paprika, coriander, cinnamon, and nutmeg. Stir to combine.
- Bring the pot up to a boil, then cover and reduce to medium low heat.
- Cook for 30 minutes. The vegetables should be fork tender and soft.
- Blend using an immersion blender to make it smooth and creamy. You can also use a regular blender, but it has to be done in batches.
Toppings
- Combine the sour cream and milk. Drizzle on top of each serving of soup. Sprinkle with the pistachios.
Notes
- 0 WW points per cup without toppings (all plans)
- 2 WW points per cup with toppings (all plans)
Nutrition
Looking for other soup recipes? Try these!
Tortellini Soup with Chicken Sausage and Spinach
Kersten says
By far my favorite butternut squash soup recipe. It’s a perfect side for a sandwich this time of year. Freezes great too!
Leah M Young says
I just made this over the weekend and it’s incredible! Such a healthy and yummy comfort food. And yes 0 points without the sour cream and pistachios! You won’t be disappointed.
Katie says
This soup was amazing and a crowd favorite!
Siobhan says
This is such an easy and delicious recipe. I haven’t tried it with the topping yet, because I made it for meal prep during the week. It is sweet and filling and a perfect 0 pt soup. I have recommended it to friends not on WW and they loved it too!
Cynthia says
I made this soup but didn’t do the toppings , This soup was easy to make and was so flavorful. Paired it with a turkey sandwich for meal prep .
Lisa E says
This is hands-down the best squash soup recipe I have tried! My fiancé isn’t a fan of any type of squash ~ but he loved this!
Fran Schimmenti says
This is soooo good. Try this. You won’t be disappointed!
Allison Spicciatie says
Very nice soup, warm and a little sweet at the same time.
Jodie Golson says
This is so easy! And, you’re right Steph, the drizzle is a must! I will make this over and over!
Mary says
So delicious and satisfying!!!! The perfect fall/winter soup and can’t believe it’s SO LOW in points!
Marni says
Just made this soup and I’ve never been more excited for a soup (and wrap) lunch! Thank you for all your amazing recipes! They are life and time savers!
Siobhan says
This is one of my favorite recipes! It is sweet and filling, perfect for a chilly day!
Jennifer Kocienda says
Made my favorite soup of Fall 2021!! This is one recipe of Steph’s that I make all the time. I love this soup so much that I’m going to freeze some. Thanks!!
Erin says
Very delicious and easy. Definitely recommend buying the already chopped squash as that part wasn’t fun (mainly because my knives are trash). Will definitely make again!
Judy says
Favorite Butternut Squash recipe by far.
Shelley says
Another delicious yet easy recipe!
Michelle says
Can’t wait to enjoy this for lunches. It taste so good and was easy to make. Will enjoy it with a sandwich perfect fall lunch. Thanks Steph!!
Kristine says
Amazing and so easy! I had roasted butternut squash for a completely different recipe but some of the other staple ingredients were not in their prime (they went to the chickens instead) I remembered I had saved your recipe and followed the instructions except I added the squash later on since it was already cooked (roasted) in the oven. I used 2 honey crisp apples for sweetness as I didn’t have coriander so I used cumin and needed a little extra sweetness to cut the cumin. ANYWAY definitely a must have and a make again! It’s delicious!
vickiepinheiro says
so good
Dawn Long says
Delicious! I made this for meal prep and while it was cooling in the containers, my husband ate one! Easy soup to put together and perfect for the season. I’ll be making another batch today.
Lisa says
Took a chance on this one because I wasn’t sure about squash soup but wow! Definitely recommend the drizzle and pistachios on top. Also never would have thought of putting a sliced apple on a Turkey sandwich but it really complimented the flavor of the sandwich and gave it a nice crunch. Thanks Steph for all your hard work and these great recipes! I’m eating more food, trying new things and losing weight every week!
Leslie says
Such a great fall flavored soup! Easy to make too. And the sandwich just fits perfectly with the soup.
Dana says
This soup is amazing, I made it probably six times last fall and can’t believe I didn’t leave a review earlier. Perfect fall soup and fits so well into a healthy meal plan
Cassie McCue says
LOVE this meal! Just made it for the first time today and OMG. I will definitely be making this again. I used precut butternut squash, which made the prep for this SO EASY! And the sandwich compliments it perfectly. So glad I have this for lunches for the week!
Mallory says
Just made this… so so so good! 100% making this again.
Karen Martin says
I agree with everyone here! This soup was delish and the toppings are a must! Thank you Steph, for another fabulous recipe!
Laurie says
This soup is absolutely delicious! I can’t wait to have it again!
Megan says
So ridiculously easy to make and so delicious.
Lisa says
Thank you Steph! So easy to prepare, and absolutely delicious!
Meghan Stewart says
This was so delicious! So awesome to have a zero point option.
Mallory says
The best fall soup! Great recipe!
Lisa says
Super easy to make and delicious!!! I may add another apple next time to make it a little bit sweeter. Perfect for a fall lunch!
Casey says
I made this soup over the weekend and could not stop eating it! Absolutely delicious and officially my favorite soup for fall!
Is it possible to use acorn squash with the butternut squash? Asking bc I had some leftover butternut squash, but not enough to make another batch of the soup!
Lindsay Arthur says
This recipe is so easy and so good! Way to go Steph! 🙌🏻🧡
Sylvia Gwathney says
Steph! You have taught me so many wonderful and beautiful recipes. Heck! You have taught me how to cook. This soup is absolutely phenomenal! I will definitely be making this again! 🍁🍂
Tammy says
I’m not a big butternut squash person but this is quite yummy.
Natasha says
This soup is absolutely amazing !!!! It’s my fall go to!
Arlene frangos says
Love this soup & this sandwich!! Perfect for fall!
Vivian says
Yum! Easy to make and delicious. Comfort in a bowl!
Christopher says
Followed the recipe to a T. Came out great. Used honeycrisp apple and goat cheese to finish.