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:
- butternut squash
- 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
- 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
- dutch oven or large pot
- 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
- 1/4 cup sour cream
- 4 teaspoons whole milk, or preferred milk
- 1/4 cup pistachios, shelled
- 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.
- Combine the sour cream and milk. Drizzle on top of each serving of soup. Sprinkle with the pistachios.
- 0 WW points per cup without toppings (all plans)
- 2 WW points per cup with toppings (all plans)
Looking for other soup recipes? Try these!