Easy, Healthy Butternut Squash Soup

When the weather gets chilly, butternut squash soup is a quick and healthy meal for the family. It’s a great source of beta carotene, fiber and it’s easy to make, all in one pot.

If you’re not familiar with butternut squash, it’s a dense squash that can be a little tricky to chop. Start by cutting off the top and bottom of the butternut squash, then cut it in half horizontally. Peel the top and bottom pieces separately and remove the seeds before cutting the squash into cubes.

Download the Butternut Squash Soup Recipe


  • 1 tablespoon olive oil
  • 1 medium-large onion, chopped
  • 2 pounds butternut squash, peeled and chopped
  • 1 large carrot, chopped
  • 3 sprigs fresh rosemary
  • 4 cups low-sodium chicken or vegetable stock
  • 3 bay leaves
  • 1 cup skim milk powder


  1. In a large skillet over low heat, saute the onion in olive oil for 3-4 minutes, careful not to caramelize the onions.
  2. Add carrot and squash to saute pan and mix with the onions. Place rosemary sprigs on top and add the chicken broth. Then add the bay leaves. Cover the skillet and let the mixture simmer for 12-15 minutes or until the vegetables are tender.
  3. Remove the rosemary sprigs and the bay leaves. Add the skim milk powder and stir into the mixture.
  4. Use a hand blender to puree the mixture until smooth.

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