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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!
Course Soup
Cuisine American
Prep Time 15 minutes
Cook Time 15 minutes
0 minutes
Total Time 30 minutes
Servings 4 servings
Calories 220kcal
Author Tiffany


  • 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. 


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