Low-Fat Creamy Butternut Squash Soup Recipe

Butternut squash soup is creamy, sweet and made with a superfood. It sounds like a healthy choice, but a bowl of butternut squash soup can have more artery-clogging saturated fat than a bacon cheeseburger and more added sugar than a candy bar. 

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Swap this low-fat, nutrient-rich version of butternut squash soup for a warming soup that’s low in saturated fat, high in fiber, and a source of antioxidants without added sugars. Add the ingredients to a pot, cook, and blend to create a smooth soup. 

Variations and Serving Suggestions

• Swap acorn, kabocha, or any other winter squash for butternut. Canned pumpkin puree works, too; use 2 15-ounce cans or 1 29-ounce can.
• The skin of butternut, kabocha, and acorn squash is often soft enough to chew. If you enjoy eating the skin, there’s no need to peel the squash before using it in the recipe.
• Use low-fat or nonfat milk, oat milk, or almond milk
• Add natural sweetness by adding 1 chopped apple or pear when you add the carrot. 
• For plant-based protein, fiber, and additional creaminess, blend in 1-2 cups or 1 15-ounce can of cannellini beans. 
• For an earthy, sweet flavor, swap the carrots for 1-2 cups of chopped beets.
• For extra vitamins, minerals, and fiber, stir in 2-4 cups of fresh spinach leaves or ½-1 cup of frozen spinach in the last five minutes of cooking.
• Garlic lovers can add 4-8 cloves of roasted garlic before pureeing the soup.
• For a low-carb version, use 2 lb of cauliflower florets instead of butternut squash.
• For a more savory version with warm spices, omit the cinnamon and nutmeg. Add ½ teaspoon of chili powder and ½ teaspoon of cumin.
• For a one-dish meal, serve the soup with homemade whole-grain croutons and parmesan cheese.
• Add 2 cups of cooked skinless shredded or cubed chicken breast to turn your soup into a high-protein meal.

Recipe for Low-Fat Creamy Roasted Butternut Squash Soup

Makes 4 servings

Ingredients:

• 1 tablespoon of olive oil
• 1 medium onion, chopped
• 2 cloves of garlic peeled and minced
• 2 medium carrots, chopped
• 1 large butternut squash, about 2 lb
• 3 cups of low-sodium vegetable or chicken broth
• 1 ½ cups of oat milk or other milk
• ½ teaspoon of ground cinnamon
• Dash of nutmeg
• Salt and pepper to taste
• Optional garnishes: fresh sage or thyme, 1 tablespoon of pepitas or roasted sunflower or pumpkin seeds, dollop of plain yogurt

Instructions: 

1. Heat the oil in a large pot. Add the onion, garlic, and carrots, and cook for 7-8 minutes or until the onion becomes translucent and the garlic is fragrant. 
2. Add the squash, broth, cinnamon, nutmeg, and salt and pepper. Cover the pot, bring to a boil, then reduce to a simmer for 20-25 minutes, or until the squash is soft.
3. Blend the soup with an immersion blender. Alternatively, blend in batches in a blender or food processor and return the soup to the pot.
4. Stir in the milk. 
5. Serve and garnish with herbs, seeds, or yogurt as desired.

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Nutrition information per serving: 150 calories; 4 grams of fat; 0.5 grams of saturated fat; 200 mg sodium; 25 grams of carbohydrates; 3.5 grams of fiber; 7 grams of sugar; 2.5 grams of protein

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