• Home
  • Recipes
  • Exercise
  • Nutrition
  • The Blog
  • Contact
  • Privacy Policy

Reese Woods Fitness

Healthy living made easy with tasty recipes, efficient workouts and evidence-based guidance on nutrition, weight loss and more.

in Recipes· The Blog

Roasted Butternut Squash Soup

The best roasted butternut squash recipe you’ll ever make. This healthy butternut squash soup recipe will teach you the basics of how to cook butternut squash and how to make the perfect bowl of savory butternut squash soup.

Savory butternut squash soup recipe. This healthy fall recipe is low-calorie. gluten-free and vegan adaptable. Learn 2 tricks for how to prepare butternut squash in this easy, healthy butternut squash recipe. #butternutsquashrecipe #healthyfallrecipe #healthysouprecipe #reesewoodsfitness www.reesewoods.com

Soup has to be my ultimate go-to for comfort food when the temperature starts dropping. So today, I’m share one of my favorite comfort soup recipes: Roasted butternut squash soup.

It’s thick. Creamy. Nutty. Cheesy. Everything a bowl of soup should be.

This butternut squash soup recipe is gluten-free and (like with the majority of my recipes) vegan adaptable.

Savory butternut squash soup recipe. This healthy fall recipe is low-calorie. gluten-free and vegan adaptable. Learn 2 tricks for how to prepare butternut squash in this easy, healthy butternut squash recipe. #butternutsquashrecipe #healthyfallrecipe #healthysouprecipe #reesewoodsfitness www.reesewoods.com

In this post, we’re going to learn:

  • How to cook and work with butternut squash
  • Why using the right kind of salt makes a big difference
  • My recipe for the best roasted butternut squash soup

Disclosure: Some of the links below are affiliate links. At no additional cost to you, I will earn a small commission if you click through and make a purchase. I only recommend products I have tried or genuinely believe would be beneficial. Utilizing affiliate links is one of the ways I support my blog to be able to keep delivering you guys great content.


Jump ahead to:

  • How to Cook Butternut Squash
  • Video Tutorial for Baking Butternut Squash
  • Using the Right Salt
  • Recipe for Roasted Butternut Squash Soup
  • Prep Tips:
  • Substitutions and Macronutrients

How to Cook Butternut Squash

If you’re never worked with butternut squash before, it can seem a little intimidating. You’ll need to cook and prep the squash first before moving on to creating the soup.

Not to worry, though, because cooking butternut squash is actually simple and straight forward.

Prepping the squash:

Cut the squash in half lengthwise and clean out the seeds. Before the squash has been cooked, the flesh will be firm and inedible. (Well, I mean, you could eat hard raw butternut squash flesh, but ew. Don’t do that.)

From there, you can prep your squash for this recipe one of two ways (depending on how much time you have):

  • In the oven
  • In the microwave

Baking (takes about an hour):

This is my preferred method for prepping butternut squash (I just think it yields a richer flavor). If you’re a visual learner, I have a full video tutorial for this (linked below).

Lightly coat your butternut squash halves in coconut oil baking spray and bake at 375° for an hour. Remove from oven and allow to cool.

Scoop squash flesh out of the shell and transfer into a food processor or blender. Blend until a smooth puree forms (adding a small splash of water if needed to help blend smoothly).

Microwave (takes 10-12 minutes):

This method is quick and efficient and perfect if you’re short on time.

Place your deseeded squash halves in a microwave safe container with about half an inch of water. Cover and microwave for 10-12 minutes, or until squash is tender.

Scoop squash flesh out of the shell and transfer into a food processor or blender. Blend until a smooth puree forms (adding a small splash of water if needed to help blend smoothly).

Video Tutorial for Baking Butternut Squash


Using the Right Salt

Our family made the switch to less processed salts after doing some research to learn that not all salt is made (or processed) equally. Many brands of refined salt are depleted of much of their mineral and nutritional value.

Furthermore, we learned that 90 percent of common table salts (including sea, lake and rock salts)  may contain microplastics (i.e. little bits of plastic). 

We’ve made the switch to salt brands known for higher purity with less processing to retain more of their nutritional value. They’re fantastic for all kinds of cooking!

Celtic Sea Salt


(Non-GMO Verified, Vegan, Kosher and Paleo-Friendly)

Recipe for Roasted Butternut Squash Soup

Savory butternut squash soup recipe. This healthy fall recipe is low-calorie. gluten-free and vegan adaptable. Learn 2 tricks for how to prepare butternut squash in this easy, healthy butternut squash recipe. #butternutsquashrecipe #healthyfallrecipe #healthysouprecipe #reesewoodsfitness www.reesewoods.com

INGREDIENTS:

  • 2 Cups butternut squash, cooked and pureed (about 1 large butternut squash)
  • 4 Cloves of fresh garlic
  • 1 Large onion, finely minced
  • 1 Cup skim milk
  • 1 Tbsp basil
  • 1 Tbsp oregano
  • 1/2 tsp ginger
  • 1/2 tsp cumin
  • 1 Tbsp nutritional yeast
  • 1/2 Tbsp Celtic salt
  • Black pepper to taste
  • Pinch of pepper
  • Pinch of chili Powder
  • 1/2 Cup Parmesan cheese, shredded
  • 1/2 Tablespoon coconut oil
  • Coconut oil baking spray

DIRECTIONS:

Once you have cooked and prepped your squash (as explained earlier in this post), you’re ready to make your soup!

In a large pot over a medium heat, saute onions and 1/2 Tbsp coconut oil. Add in garlic, cumin, ginger. Saute until onions are soft and brown. Add nutritional yeast and cook another 3-5 minutes.

Add in squash, basil and oregano, stirring continually until well blended. Add milk, chili powder, pepper and garlic salt and stir until combined. Continue cooking and stirring until soup comes to a gentle bubble. Mix in cheese and serve immediately.

This recipe yields 2 heaping bowls of soup.

Prep Tips:

Savory butternut squash soup recipe. This healthy fall recipe is low-calorie. gluten-free and vegan adaptable. Learn 2 tricks for how to prepare butternut squash in this easy, healthy butternut squash recipe. #butternutsquashrecipe #healthyfallrecipe #healthysouprecipe #reesewoodsfitness www.reesewoods.com

  • If you want a smoother consistency (or to hide onions from picky eaters), you can puree the finished soup in a food processor or blender until smooth.
  • I personally like to prepare several squash at once and then freeze what I don’t use -then it’s easy to whip out, thaw and throw a batch of soup together in a pinch.
  • This soup freezes very well.

Substitutions and Macronutrients

Savory butternut squash soup recipe. This healthy fall recipe is low-calorie. gluten-free and vegan adaptable. Learn 2 tricks for how to prepare butternut squash in this easy, healthy butternut squash recipe. #butternutsquashrecipe #healthyfallrecipe #healthysouprecipe #reesewoodsfitness www.reesewoods.com

SUBSTITUTIONS:

  • You can substitute extra virgin olive oil or clarified butter in place of the coconut oil.
  • Plain, unsweetened nut milk (coconut, cashew, almond, etc.) or soy milk will work in place of dairy milk.
  • Try 1/2 a cup of vegan cheese in place of the shredded Parmesan or double the amount of nutritional yeast if you don’t consume dairy products.
  • Need more cheesy-ness? Feel free to shake up which type of cheese you incorporate and add more if you just need more cheese.
  • When making substitutions, just keep in mind that your macro count may slightly vary from this specific recipe. If you’re counting macros, just make sure to adjust the recipe macros in a macro calculator based on the ingredients you use.

MACROS (2 HEAPING SERVINGS):

  • Calories: 322.5
  • Carbs: 45g
  • Fat:  10.5g
  • Protein: 16.5g

Related Soup and Squash Recipes

  • French Kale and Onion Soup
  • Spicy Southwest Pumpkin Soup
  • Kale and Butternut Squash Salad
  • Roasted Pumpkin and Quinoa Salad

All writing and images copyright © 2020 Rachel Elise Weems Woods

Originally published 10-25-15. Updated 12-21-2020.

Savory butternut squash soup recipe. This healthy fall recipe is low-calorie. gluten-free and vegan adaptable. Learn 2 tricks for how to prepare butternut squash in this easy, healthy butternut squash recipe. #butternutsquashrecipe #healthyfallrecipe #healthysouprecipe #reesewoodsfitness www.reesewoods.comSavory butternut squash soup recipe. This healthy fall recipe is low-calorie. gluten-free and vegan adaptable. Learn 2 tricks for how to prepare butternut squash in this easy, healthy butternut squash recipe. #butternutsquashrecipe #healthyfallrecipe #healthysouprecipe #reesewoodsfitness www.reesewoods.com
Savory butternut squash soup recipe. This healthy fall recipe is low-calorie. gluten-free and vegan adaptable. Learn 2 tricks for how to prepare butternut squash in this easy, healthy butternut squash recipe. #butternutsquashrecipe #healthyfallrecipe #healthysouprecipe #reesewoodsfitness www.reesewoods.com

11 Comments

About Reese Woods

Hi, there! I'm Reese, a nationally certified personal trainer and former magazine writer. Health and fitness are complicated topics, so I break down all that research into plain ol' English. I also share my own experiments, experiences, recipes and life along the way!

Previous Post: « 13 Healing Exercises for Diastasis Recti
Next Post: How to Ripen Avocados and Keep Them Fresh a Long Time »

Reader Interactions

Comments

  1. Nina says

    December 22, 2020 at 7:22 pm

    This recipes is perfect for this time of year and I love how easy it is to make! I love making soups like this on crisp winter nights!

    Reply
    • ReeseWoods says

      December 22, 2020 at 8:55 pm

      It is perfect for warming you up on a winter day!

      Reply
  2. Christie says

    December 23, 2020 at 1:07 am

    My husband makes squash soup for Thanksgiving every year! I’m going to show him this recipe!

    Reply
    • ReeseWoods says

      December 23, 2020 at 3:08 pm

      What a great Thanksgiving tradition!

      Reply
  3. Veronika Sykorova says

    December 23, 2020 at 5:56 am

    Yum I love a good butternut squash soup. I really like all the spices you added. Definitely making this later this week!

    Reply
    • ReeseWoods says

      December 23, 2020 at 3:08 pm

      It’s a good one for sure!

      Reply
  4. Tiffany Crenshaw says

    May 26, 2021 at 3:32 am

    I’ll have to file this one away! It looks so good. I love trying out new recipes!

    Reply
    • Reese Woods says

      June 1, 2021 at 3:20 pm

      This is a good one, for sure!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Meet Reese

Hi! I'm Reese, nationally certified personal trainer and licensed fitness instructor. Health and fitness can feel like complicated, overwhelming topics. As a former magazine writer and health columnist, I dig into the research behind complicated subjects and break it down into plain ol' English. I also offer personal training to individuals in the Columbia, SC area as well as virtual training and programming.

Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie Policy

All Rights Reserved © Rachel-Elise Woods