Creamy Butternut Squash Soup Recipe | Cook for Your Life

Butternut Squash Soup

Rated 5 out of 5
5 out of 5 stars (based on 16 reviews)

Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 6 servings
Carrot Icon for Number of Ingredients Size 8 ingredients

This has got to be one of the simplest, creamiest soups ever. It’s perfect for when you’re feeling low. Better yet, it freezes like a dream, so bag and freeze this silky Butternut Squash Soup...


  • 1 tablespoon olive oil
  • 1 tablespoon chopped fresh ginger
  • 1 medium onion, chopped
  • 1½-pounds butternut squash, peeled and cut into 1-inch chunks
  • Salt and pepper, to taste
  • 4 cups of water or stock
  • 1 teaspoon freshly ground nutmeg
  • ¼ cup toasted pumpkin seeds (optional)
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Nutrition Facts


113 cals


5 g

Saturated Fat

1 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

3 g


17 g


3 g


3 g


3 g


697 mg


  1. In a stockpot, heat the olive oil over medium heat. Add the fresh ginger and onion and cook for 10 minutes, stirring occasionally, until the onion is translucent and just beginning to lightly brown.
  2. Add the butternut squash, salt and pepper. Stir well, then cover and let the squash sweat for 5 to 7 minutes. Uncover, and add 4 cups of water or stock, and bring to a boil. Let simmer for at least 30 minutes.
  3. Puree, then return to the stove, stir in the nutmeg and heat through. Continue to simmer or serve immediately with toasted pumpkin seeds.

Chef Tips

Use vegetable or chicken stock if you want a deeper flavor.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

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