Butternut Squash Soup

Butternut Squash Soup

All the tastes of fall definitely come together in this Butternut Squash Soup!  Butternut Squash has a naturally sweet flavor that really emerges when roasted, that’s why I prefer to roast the butternut squash before making the soup. Putting apples in this recipe also adds a little bit of sweetness but at this point its still has a savory flavor.  Sometimes I like it on the salty side, but when I want the soup to be a little bit sweeter I add a package of the Alpine Brand Apple Spice Drink at the end of cooking.  The Apple Spice Drink gives this soup a pop of flavor that is simply delightful!   When you top the soup with the Pepitas (Pumpkin Seed Kernels) that have been roasted and salted, it gives the soup a salty and sweet combination that is heavenly!

Butternut Squash Soup is Nutritious and Low in Calories

This awesome Butternut Squash Soup recipe only has 83 calories per 1 cup serving.  It is very nutritious and is full of vitamins A and C.   The Brown Sugar can be substituted with Splenda Brown Sugar making this recipe a good Diabetic recipe.   I also use the non sugar Alpine Apple Spice drink to keep the calories and carbs low.

A Great Freezer Recipe!

This soup is a great freezer recipe! When preparing the soup for the freezer make sure to get all of the air out of the freezer bag.  If you can eliminate air pockets this soup will last indefinitely in the freezer. In the video clip you can see the 3 different methods that I use to freeze this soup. 1) Single serving portions in a freezer container. 2) It can be prepared with the FoodSaver or 3) it can be frozen in a Ziplock freezer bag.

We demonstrate this recipe in the “Frozen With Love” class about Freezer Meals

Frozen with Love - Freezer Meals Link to the “Frozen with Love” class about freezer meals



The link below has a printable label.  You can tape the label on the bag with freezer tape or you can laminate the label and put it on the side of bag.  I especially like to do this when I am using the FoodSaver because the soup is already frozen when I put it in the FoodSaver bag.
Click here for Printable Butternut Squash Soup Freezer Labels and Recipe

The squash is very easy to cook and there really isn’t a better method of baking that is better than the others because all methods work well. You can bake the squash with the cut side up or down. You can cover the squash with aluminum foil but you don’t need to cover it.  If you don’t want to roast it before making the soup then you can peel the butternut squash and cube it and throw the ingredients in the slow cooker.

5.0 from 2 reviews
Butternut Squash Soup
Recipe type: Low Calorie Soup
Prep time: 
Cook time: 
Total time: 
Serves: 16 cups soup
Butternut Squash Soup This low calorie soup is very easy to make and it freeze really good! I like to save money and prep time by using dehydrated onion, garlic and spices.
  • 2- 3 lb. Butter Nut Squash
  • 2 - Apples, peeled, cored and diced
  • ½ cup dry onion flakes (or 2 large onions, diced)
  • ¼ cup of brown sugar (or ⅛ cup splenda brown sugar)
  • 2 Cinnamon Sticks (3 inches in size)
  • ½ tsp ground Cinnamon
  • ¼ tsp ground Ginger
  • 1 tsp dry minced Garlic ( of 2 garlic cloves, minced)
  • 1¼ teaspoons salt
  • 8 cups water
  • 1 Tbl Augason brand chicken broth powder (or if using a different brand enough granules that would make 8 cups of chicken broth)
  1. Cut squash in half; discard seeds. Place the squash in cake pan skin side down. Brush squash with olive oil and then add about 1 inch of water to the pan. Bake at 400° for 50-60 minutes or until tender.
  2. Cool slightly; scoop out pulp or remove the peeling. Put the squash in a bowl and mash with a potato masher. Set aside.
  3. Soup: Put squash and the remaining ingredients In a 5 quart pot (do not add Pepitas). Bring to a boil. Reduce heat; cover and simmer for 10-20 minutes, until apple is tender.
  4. Discard cinnamon stick. Blend soup until smooth using an Immersion blender or in a regular blender, process soup in batches. Return blended soup to the pan and heat through. To serve soup put in a bowl and top with Pepitas.
  5. Alternative cooking- slow cooker method: Peel and dice raw butternut squash and cut into 1 inch cubes. Put in slow cooker with remaining ingredients (except Pepitas). Cook on low 6 hours or high 4 hours until squash is tender. Remove cinnamon stick and discard. Blend soup until smooth using an Immersion blender. To serve soup put in a bowl and top with Pepitas.
  6. Butternut Squash Oven Immersion Blender in Butternut Squash Soup
If you add 1 TBL of Pepitas to bowl of soup it adds 40 calories and 4 grams of fat
Nutrition Information
Serving size: 1 cup Calories: 83 Fat: .4 G Saturated fat: 0.4 g Carbohydrates: 22.4 g Sugar: 9.0 g Sodium: 487.2 mg Fiber: 4.3 g Protein: 1.7 G Cholesterol: 2.5 mg

Spiderweb Butternut Soup for Halloween

This is a fun recipe that can be used for a Halloween theme meal by adding a swirl of sour cream to the top of the soup instead of putting Pepitas.   Use a toothpick to draw lines in the sour cream to make a spiderweb.  (View video to see demonstration)

Serve Butternut Squash Soup to a Group of People

If you’re serving this soup to a group of people you can keep the soup warm in a slow cooker.  Put someone in charge to ladle the soup into the bowls and draw the spiderweb.   Also, when making this recipe for a group you can make it weeks in advance and frozen it to take the pressure off the prep time before a party.   To figure out how much soup needs to be cooked for a group first decide on the bowls you want to serve it in.  Measure how many ounces or cups is need per bowl and then times that number by the number of people you are inviting.   Always make extra soup because the greatest thing about making this recipe is that when you have left over soup you can just freeze it!   I love serving freezer recipes to a group because I can make a lot of extra food and then I don’t have to throw away the leftovers.

Planning Ahead will save time

I bake 2 Butternut Squash to make Soup and then I bake one more squash for my cake rolls. I found the best Pumpkin Cake Roll doesn’t have pumpkin at all, it has Butternut Squash!  The Best Pumpkin Cake Roll   A 3 pound butternut squash makes 4 cups of mashed squash = 6 cake rolls.  I actually weigh the squash at the store and make sure to buy them weighing over 3 lbs.

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Homemaking Divas
Average rating:  
 1 reviews
by Diane on Homemaking Divas

I love your video Stacy, you are amazing

Thanks for your sweet comment 🙂

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