Healthy Recipe Makeover: Creamy Butternut Squash Soup

The season for sweeter flavors is upon us. One of the most popular menu items featured over fall and winter is butternut squash soup. Traditionally made with heavy cream and butter to give it a silky smooth texture, this healthier version includes a few simple swaps for a lighter, yet just as delicious bowl of creamy butternut squash soup.

You might be familiar with the decadent flavors of butternut squash soup: heavy cream, cream cheese, brown sugar and butter. There is no doubt that the result is a silky smooth sensation and sweetness that perfectly complements the flavor of butternut squash.

This recipe for homemade butternut squash soup features a few healthier ingredients without sacrificing the comforting flavor and texture that we all know and love.

Here are a few healthy swaps featured in this recipe:

  • Swap heavy cream and butter for coconut milk
  • Swap brown sugar for maple syrup and apple puree for a less-refined source of sweetness and to reduce the overall sugar

To learn more about the health benefits of butternut squash, check out this post – Seasonal spotlight: The health benefits of winter squash.

Let’s get cooking!

Creamy Butternut Squash Soup

Serves 6

  • 1 large butternut squash (about 3 lbs.), peeled and cubed
  • 3 tablespoons olive oil
  • 1/4 cup shallot, chopped
  • 1 carrot, diced
  • 2 tart red apples, cored and chopped
  • 1 teaspoon fresh ginger, peeled and minced
  • 3 cups low-sodium vegetable broth
  • 1 cup full-fat coconut milk
  • 1 tablespoon maple syrup
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 1/8 teaspoon nutmeg
  • roasted pumpkin seeds, for garnish


Preheat oven to 425 degrees. Spread the butternut squash in a single layer on a parchment-lined baking sheet and drizzle with olive oil. Roast for about 20 minutes, or until soft.

Meanwhile, in a large pot, heat 1 tablespoon olive oil over medium heat. Sauté chopped shallots and carrots until the shallots are translucent, about 3 minutes. Add the chopped apples and ginger; sauté until tender, stirring frequently.

Once the butternut squash is done roasting, add to the pot along with the vegetable broth, coconut milk, maple syrup, salt, pepper and nutmeg. Using an immersion blender, blend until smooth and creamy. (You could also do this in batches using a blender and return to the pot when finished.)

Garnish with roasted pumpkin seeds and enjoy.

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