Low Cal/Fat Butternut Squash Soup

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“This is a very filling and delicious soup I look forward to every fall. It can easily be made vegan friendly by substituting the chicken broth for water or veggie stock and the milk for coconut milk.”
6 1 cup servings

Ingredients Nutrition

  • 2 tablespoons virgin olive oil
  • 2 garlic cloves, minced
  • 1 medium onion, diced small
  • 2 lbs butternut squash, peeled, seeded, cubed
  • 2 medium carrots, peeled, chopped
  • 1 potato, cubed (any type)
  • 4 cups chicken broth
  • 1 cup whole milk
  • 12 teaspoon salt
  • 14 teaspoon pepper


  1. In a large pot, heat oil to medium-low. Add garlic, onions and a pinch of salt, stirring until translucent, about 3 to 5 minutes.
  2. Add squash, carrots, potato and broth, bring to boil, lower heat to a simmer and cook for 25 to 30 minutes or until vegetables can be easily pierced with a fork. Remove from heat and add the milk.
  3. Puree soup in a blender, working in batches so you don’t overflow or use a hand puree blender. Season with salt and pepper to taste.
  4. Garnish with a sprig of thyme, crumbled bacon, crusty Italian bread, or chopped parsley.

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