The Best Butternut Squash Soup Recipe {Low Calorie and Vegan}

The Best Butternut Squash Soup Recipe

This is the best butternut squash soup recipe you’ll ever make! It’s vegan, only 87 calories for 2 cups, and beyond delicious!

This recipe for butternut squash soup is made easy by making the entire recipe in one pot. Roasted butternut squash soup recipe requires so much effort that I wanted to make it much easier by softening the squash in the vegetable broth.

The Best Butternut Squash Soup Recipe

Butternut squash soups can be rich and delicious without being high in calories. And this soup with butternut squash is under 100 calories for two cups… You can have seconds and thirds without guilt!

Along with the best butternut squash soup recipe, I’ve included some optional toppings. These are all also vegan, helping you cut calories while boosting flavor.

You can have 2 cups of this recipe for butternut squash soup for only 87 calories!

The Best Butternut Squash Soup Recipe

Recipes for butternut squash soup make great side dishes (I love to do soup and salad for dinner with this recipe squash soup butternut) or lunches on cold days.

Though butternut squash soup recipes are often popular during the Fall and Winter months, I love to make this veggie butternut squash soup all year long.

The Best Butternut Squash Soup Recipe

You can find more soup recipes with butternut squash in my bestselling cookbook Easy Dinners… There I have included a Butternut Squash Bisque Recipe and a Recipe for Squash Soup with both butternut squash and pumpkin.

Be sure to see the sections below for more low calorie, yummy vegan dishes.

Here’s What You’ll Find in this Article:

  • Ingredients for Butternut Squash Soup (shopping list!)
  • How to Make Butternut Squash Soup
  • The Best Butternut Squash Soup Recipe (recipe card!)
  • Nutrition and Calories in Butternut Squash Soup

Vegan butternut squash soup recipes, shopping lists, toppings for winter squash soups and more can be found below!

The recipe card can be shared to your Pintrest wall or printed for easy referencing. You can even double or triple the recipe, and the card will do the math for you!

Up next, a shopping list for this easy butternut squash soup recipe…

Ingredients for Butternut Squash Soup

Soup recipes with squash can be inexpensive and easy to make. Along with the ingredients for the best butternut squash soup recipe, you’ll also find toppings for butternut squash in this section.

With one simple vegan addition, you can make this a butternut squash cream soup… You can make this butternut squash soup vegan or not. If you prefer, use chicken stock in place of vegetable broth. Both will work in this versatile recipe for butternut squash soup.

The Best Butternut Squash Soup Recipe

We keep this butternut squash soup healthy and easy to make with whole ingredients. I recommend taking a screenshot on your phone of the ingredients so you have then at your fingertips the next time you go to the store.

Shopping List for Butternut Squash Soup:

Optional toppings for Butternut Squash Soup:

To make this a creamy butternut squash soup, add in some coconut milk, to add some crunch add in some pumpkin or hemp seeds. This easy butternut squash soup recipe is versatile! You can use all the toppings above in all your favorite soups with squash…

NOTE: In the recipe card below you will find all the measurements. Because you can choose how many servings you want to make, I have excluded them here. Use the recipe card to do the math for you when doubling or tripling this low calorie recipe.

In the next section you will learn how to make butternut squash recipes for soup…

How to Make Butternut Squash Soup

This easy to make soup butternut squash recipe is so easy to make. I like to use an immersion blender to do all the work for me… But if you don’t have one, let the soup cool, transfer to a blender (vent it!) and blend until smooth.

This section will show you how to make butternut squash soup in one pot. It’s the easiest recipe you’ll find, and the most delicious!

The Best Butternut Squash Soup Recipe

In the recipe card below you’ll find the directions and measurements all together, but here is a quick “how to” guide to make your life easier…

How to Make Butternut Squash Soup:

  1. Heat a large pot over medium heat, add in the olive oil and the onions. Sprinkle with salt and cook, mixing often until the onions start to soften. About 8 minutes.
  2. Add in the garlic and cook for an additional minute or two, until fragrant.
  3. Add in the vegetable broth and butternut squash. Bring to a boil over high heat, then lower to a simmer.
  4. Cook until butternut squash is soft when pierced with a fork. About 15 minutes.
  5. Use an immersion blender to blend until smooth, then add in the pumpkin pie spice, taste and add in salt and pepper as needed.
  6. Serve hot, with desired toppings.

This soup recipe is made extra easy with the use of an immersion blender. But if you don’t have one, simply let the soup cool, then move to a blender. Vent the blender (even warm soup can become pressurized) and blend until smooth.

Then add back to the pot and heat up… It’s almost as easy as using an immersion blender.

The Best Butternut Squash Soup Recipe

In the next section we will combine the directions with measurements, nutrition and more… And below the recipe card you’ll find a nutritional label for this easy squash soup.

I like to use the buttons in the recipe card below to do the measurement math for me. With one click you can easily double or triple the recipe… and the card does all the math for you!

The Best Butternut Squash Soup Recipe

This recipe card will supply you with all you need to make a healthy, low calorie, delicious squash soup with butternut squash.

It comes with several optional toppings, and a link to my bestselling cookbook where you can find two more winter squash soup recipes.

Be sure to check out the nutrition label in the section below. It will supply you with butternut squash soup calories and nutrition.

The Best Butternut Squash Soup Recipe

The Best Butternut Squash Soup Recipe {Low Calorie and Vegan}

Lose Weight By Eating
This butternut squash soup recipe is so easy to make, and extra low in calories!
Along with the recipe for butternut squash soup, are several optional toppings. You can also find a Butternut Squash Bisque recipe and a Pumpkin Butternut Squash Soup in my best selling cookbook Lose Weight By Eating Easy Dinners.
Try out this soup… It's the best butternut squash soup recipe you'll ever make!
5 from 5 votes
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course dinner, lunch, Main Course, Side Dish, Soup
Cuisine American, French
Servings 5 servings
Calories 87 kcal

Equipment

  • Immersion Blender

Ingredients
  

Butternut Squash Soup:

  • 1 teaspoon olive oil
  • 1 onion chopped
  • 1/2 teaspoon salt
  • 2 garlic cloves
  • 6 cups vegetable broth
  • 3 cups cubed butternut squash seeds and skin removed
  • 1/4 teaspoon pumpkin pie spice
  • Pepper to taste

Optional toppings for Butternut Squash Soup:

Instructions
 

  • Heat a large pot over medium heat, add in the olive oil and the onions. Sprinkle with salt and cook, mixing often until the onions start to soften. About 8 minutes.
  • Add in the garlic and cook for an additional minute or two, until fragrant.
  • Add in the vegetable broth and butternut squash. Bring to a boil over high heat, then lower to a simmer.
  • Cook until butternut squash is soft when pierced with a fork. About 15 minutes.
  • Use an immersion blender to blend until smooth, then add in the pumpkin pie spice, taste and add in salt and pepper as needed.
  • Serve hot, with desired toppings.

Notes

easy dinners

Nutrition

Serving: 2cupsCalories: 87kcalCarbohydrates: 9.1gProtein: 6.7gFat: 2.6gSaturated Fat: 0.6gCholesterol: 0mgSodium: 1149mgPotassium: 280mgFiber: 1.7gSugar: 3gCalcium: 41mgIron: 1mg
Keyword soup, vegan
Tried this recipe?Let us know how it was!

Up next… Nutrition and Calories for this Easy Squash Soup.

Butternut Squash Soup Calories and Nutrition

The calories and nutrition in this section reflect the healthy vegan butternut squash soup in the recipe card above.

Most butternut squash soups are low in calories… but not THIS low. So be sure to make the recipe above if you are looking to only consume the calories below.

If you’re looking for more all natural, healthy recipes, see below. I have included several links to low calorie meals.

The Best Butternut Squash Soup Recipe

Up next… Several low calorie dishes I think you’ll love. Be sure to check out Lose Weight By Eating daily for new healthy recipes everyone ig your family will love.

Up next, more low calorie delicious meals I know you’ll love to make and eat.

What to Read Next:

Lose Weight By Eating Cookbooks

The Best Butternut Squash Soup Recipe

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