Creamy butternut squash soup

Creamy butternut squash soup

Dietitian’s tip:

Roasting the squash for this soup gives the best flavor, but you can boil squash if you’re in a hurry.

Number of servings

Serves 6

  1. Weight management
  2. Low-fat
  3. Meatless


  1. 1 teaspoon olive oil
  2. 2 cups chopped onion
  3. 1 cup chopped carrots
  4. 1 cup chopped celery
  5. 4 cups roasted butternut squash
  6. 2 cups water
  7. 1 cup low-sodium vegetable broth
  8. 3 tablespoons brown sugar
  9. 3/4 teaspoon kosher salt
  10. 1/2 teaspoon cinnamon
  11. 1/4 teaspoon nutmeg
  12. 1/4 cup cornstarch
  13. 1/4 cup cold water
  14. 1/4 cup half-and-half


Heat the olive oil over medium-high heat in a large soup pot Add the onion, carrots and celery and saute until tender, about 5 to 10 minutes. Add squash, water, broth, brown sugar, salt, cinnamon and nutmeg. Let soup simmer for about 15 minutes. Remove from heat. Place soup in a blender, small amounts at a time. Place a towel over the lid of the blender to avoid the lid popping up. Add blended soup back to soup pot and bring to a boil. In a small bowl, combine the cornstarch and water to make a slurry. Add 1 tablespoon of cornstarch slurry at a time to the boiling soup mixture and whisk until the soup reaches desired thickness. Add half-and-half, stir and serve.

Nutritional analysis per serving

Serving size: 1 cup

  • Calories 129
  • Total fat 1 g
  • Saturated fat 1 g
  • Trans fat 0 g
  • Monounsaturated fat 0 g
  • Cholesterol 4 mg
  • Sodium 342 mg
  • Total carbohydrate 29 g
  • Dietary fiber 4 g
  • Total sugars 11 g
  • Protein 2 g

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

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