Easy Healthy Butternut Squash Soup

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Easy Healthy Butternut Squash Soup – Make it, eat it, love it. And don’t bother telling anyone it’s probably the healthiest thing they’ve eaten all week!

Butternut Squash Soup

I promise I don’t eat s’mores cupcakes and Milkyway brownies for every single meal. Sometimes I feel that way, but really I don’t. Sometimes I eat real food. Like a peanut butter and jelly sandwich. If I’m really feeling up to it, I might even go the grilled pb&f route, which happens to by my favorite.

Butternut Squash Soup

And sometimes, brace yourself…. I even eat healthy. Woah. Hard to believe with all of the sugary indulgent goodness that happens around here, I know. But it’s true. I actually do eat fairly balanced, health-conscious meals.  In fact, I quite enjoy trying recipe makeovers, or finding incredibly tasty recipes that are both delicious and nutritious.

The real fun is in the challenge to get the husband on board.

“What do you mean you don’t want hummus and egg whites for dinner…?” šŸ˜‰

Butternut Squash Soup

So here’s the thing about this soup. I love butternut squash. LOVE it. and the husband likes it too. . . when it’s mashed with about a pound of butter.  For the past year I’ve been wanting to try butternut squash soup because A. butternut squash is freaking delicious, and B. I have a serious love affair with soup.

This week while the husband was out of town, I gave it a go. Oh my gosh so good. But I wasn’t sure how he would take to it when he got back. . .

Conclusion: he totally loved it.


Butternut Squash Soup

This soup is a major keeper. It’s easy (SO easy), yummy (a must, obviously), healthy (big time bonus), and quick. Amazing dinner on the table in under 30 minutes is qualification for a favorite in my book.

Make it, eat it, love it. And don’t bother telling anyone it’s probably the healthiest thing they’ve eaten all week. They won’t believe you because it’s so GOOD!

Butternut Squash Soup

If you like this Butternut Squash Soup, you’ll love my Jalapeno Popper Soup, Slow Cooker Cheeseburger Soup, Slow Cooker Tomato Basil Parmesan Soup, Creamy Spinach Artichoke Soup, Western Cheeseburger Soup, and Enchilada Soup

Easy Healthy Butternut Squash Soup

Easy Healthy Butternut Squash Soup - Make it, eat it, love it. And don't bother telling anyone it's probably the healthiest thing they've eaten all week!
4.75 from 4 votes
Prep Time: 15 minutes
Cook Time: 15 minutes
0 minutes
Total Time: 30 minutes
Servings: 4 servings


  • 4 cups butternut squash, peeled and cut into 1 inch cubes
  • 4 cups fat free milk, divided (may sub 1%)
  • 3/4 cup diced onion
  • 1/2 cup flour
  • 2 tablespoons butter
  • 2-3 teaspoons salt (or to taste)
  • 1/4 teaspoon celery salt
  • 1/4 teaspoon cumin
  • optional: 1-2 teaspoons smoked paprika
  • optional: fresh green onions or parsley


  • Place squash in a large microwave-safe container with a lid (such as a tupperware). Fill with about 1 inch of water. Place lid on top of container, slightly off-set so that one or two corners are uncovered. Microwave on high 3-4 minutes or until squash is very tender. Strainer liquid from container.
  • In a blender or food processor, blend squash with 1 1/2 cups milk until well pureed. Add diced onion, pulse 30 seconds more.
  • Transfer squash and onion puree to a large pot. Add remaining milk, butter, and flour. Cook over medium high heat 5-10 minutes, whisking throughout. Stir in salt, celery salt, cumin, and optional paprika. Garnish with chopped green onions or parsley if desired. Serve warm.


Flavor tip: for a richer, creamier soup use heavy cream or whole milk instead of fat free milk.Ā 


Calories: 220kcal | Carbohydrates: 44g | Protein: 12g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 6mg | Sodium: 1426mg | Potassium: 948mg | Fiber: 4g | Sugar: 17g | Vitamin A: 15396IU | Vitamin C: 32mg | Calcium: 386mg | Iron: 2mg
Did You Make This Recipe?Tag @cremedelacrumb1 on Instagram and hashtag it #cremedelacrumb!

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thanks super easy recipe other ones always made me change my mind about making it lol
I ran out of butter so put coconut oil instead hopefully doesn’t ruin it.

This recipe looks Fantastic !! And it Will be for us, too, if I can use a flour with no gluten. Please recommend for me a non-wheat flour to harmonize well with this soup? Shall I use a rice starch thickener?
I’m brand new to Celiac disease [yesterday] but need learn pronto how to adjust recipes to be gluten-free for certain.
Please — and thank you. — Marsha in Iowa

    Hi Marsha! So sad to hear about your celiac diagnosis, but you can definitely go gluten free if you learn how to tweak recipes! Starch is a great thickener if you can’t use flour. Whisking a couple tablespoons of corn starch into some cold water and then stirring into the liquid you’re thickening is perfect!

    You could try any gluten-free flour as a substitute as well!

Hi there, cannot wait to make this soup sounds so good for a light fall/winter dinner! Are there any nutrition facts for it though?

Allison šŸ™‚

    Hi Allison! This soup is one of my absolute favorites – even my husband loves it and was a total skeptic at first! As for nutrition stats, I don’t include those here on the site but a great resource is www.myfitnesspal.com where you can (for free!) plug in the URL for a recipe and it will help you calculate the nutrition stats for it šŸ™‚

Great recipe if you don’t have a variety of ingredients. This was my first time cooking butternut squash. It was simple, fast and delicious! Thanks!

Great recipe going to try and make this tonight!
Just have one question, before you put the squash in the microwave do you cut it and take out the seeds?
(its my first time making butternut squash)!!!

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