Butternut Squash Soup
Total Time: 45 minutes
Serving Size: 1.5 cups (Makes 4 servings)
Calories & Macros per Serving (1.5 cups):
Calories: 257 Fat: 8g Carbs: 49g Protein: 5g
Ingredients
• 2 tablespoons olive oil
• 1 large yellow onion, chopped
• 1 squash (3 lb / 1360 g) — butternut, winter squash, or honeynut
• 3 garlic cloves
• 1 teaspoon grated fresh ginger (optional)
• 1 tablespoon fresh sage (optional)
• ½ tablespoon fresh rosemary
• 3–4 cups vegetable broth, chicken broth, or bone broth
• Salt
• Pepper
Instructions
Preheat oven to 400°F.
Prepare the squash. Peel, seed, and cut into cubes (about the same size so they cook evenly).
Roast the squash + garlic. Add squash cubes and whole garlic cloves to a sheet pan. Drizzle with olive oil, salt, and pepper. Roast for 25–35 minutes, until soft and lightly browned.
Cook the onion. In a large pot, warm a little olive oil over medium heat. Add the chopped onion and cook until soft (about 5 minutes).
Add herbs. Stir in rosemary, optional sage, and optional ginger. Cook 1–2 minutes until fragrant.
Add the roasted squash + garlic. Transfer everything from the sheet pan into the pot.
Add broth. Start with 3 cups. Bring to a simmer for 5 minutes.
Blend. Use an immersion blender to blend until smooth. Add more broth if you want it thinner.
Season. Taste and adjust with salt and pepper.
Tips
• Use any squash — butternut, honeynut, winter squash all work the same.
• Roasting adds more flavor — it caramelizes the squash and brings out sweetness.
• Adjust thickness: add broth to thin, simmer uncovered to thicken.
• Protein boost: bone broth adds protein. Add cottage cheese when blending for extra creaminess.
• Storage: fridge for 4 days, freezer for 3 months.
• Garnish: pumpkin seeds, coconut milk, chili flakes, smoked paprika.