Freaking healthy yet Yummy Butternut Squash Soup

Butternut Squash was first introduced to our household by my awesome daughter who is quite adventurous in her ways. She loves traveling, visiting new destinations all over the world, meeting new people, trying different foods. This change of pace makes her life vibrant, offers her fresh perspectives and her passion for cooking different cuisines keeps all of us at home happy and cheerful !

So, my inspiration behind this Butternut Squash soup recipe is my baby girl !



Fall is here and it is HARVEST TIME ! Butternut Squash is in season.It is low in fat yet loaded with dietary fiber. Looking at its tangerine color you will very well know that it has abundance of antioxidants and phytonutrients. It makes a great snack or dinner especially during autumn and winter months.



As a nutrition coach I quite often recommend butternut squash for anyone trying to lose weight and for people with cholesterol issues. Basically, it is for everyone because of its known micronutrient characteristics as well.


-Rich in Iron,

-Prevents constipation

-Great for skin

-Boosts your immune system

– Rich in Vitamin A ( loaded with carotenoids)

-High levels of potassium

-Great for regulating blood pressure

-Rich in Vitamin B6 and Vitamin E



LOL, so I could not find my big knife to cut the squash and hence decided to use my instant pot and steamed it instead ! There it is after 20min in manual mode , it is perfectly steamed and ready to be cut and eaten as is with salt and pepper but here we used it to make our delicious soup. Rest of the process is so fast and easy. While my instant pot was off and the butternut squash was taking its 10 min to cool down, my onions were lightly browned and ready to be in the blender.


 WOW !! Look at it , so rich and smooth ! yummmm.. cannot wait to have the soup now 🙂

Our family is all about the spice, that little touch of mouth watering flavors ! If you can tolerate the heat associated with chipotle peppers , I would suggest go for it..else make sure you reduce the serving size. Hot peppers are also known to alleviate pain and inflammation. Not only that the spice can act as a diuretic, make you sweat thereby getting rid of toxins.

I used La Costena brand of Chipotle peppers. This one is traditionally used in Mexican cuisine. Refrigerate after you open. Can be used in any soup that you make just watch out for your spice tolerance levels. If you have never had spicy food before do not add to the soup or use 1 tsp for the entire butternut squash .

I personally love its hot characteristics and the kick it provides to a meal.

Read along for the recipe..

Cheers to good health 🙂

Print Recipe
Freaking healthy yet Yummy Butternut Squash Soup
Prep Time 5 minutes
Cook Time 20 minutes
Passive Time 10 minutes
Prep Time 5 minutes
Cook Time 20 minutes
Passive Time 10 minutes
  1. Pour olive oil in a pot ( notice I did not use butter) , you can if you prefer butter over olive oil and cook the onions until lightly browned. Add the squash and transfer the mix to a blender ( I used Vitamix). Add whole milk, water and chipotle pepper to the blender . Blend till you the desired consistency is achieved. Then transfer the mix to the pot. Add salt and black pepper. Warm it up furthur and serve hot.
  2. Whola, it is ready ! My family and I enjoyed it , hope you do too..
  3. If the consistency is too thick for you, just add some more water and salt to taste...


  1. I love squash,pumpkin or butternut squash,they both taste yummy to me. We often cook it with other vegetables such as string beans, eggplant and ladies finger as a dish but I really love pumpkin soup.

    I learned how to prepare pumpkin soup from my Chinese friend many years ago while I was based in Hongkong but after I left I never cooked pumpkin soup again. Your soup recipe reminds me just how much I missed it.

    But you prepare it quite differently because what I do is I cut the squash into chunks and stir fry it with the onions before blending it. Then I put them in a pot with chicken broth, simmer a little, add the seasonings and then pour the whole milk in, stir it and turn off the heat.

    I think steaming the whole butternut squash is a great idea, I will definitely try your recipe, thank you so much for sharing.

    • Alice, thanks for your comment and feedback ! There are many different ways to make the same soup ! I also sometimes add celery and carrots but most of the time use water and very little cream . I did love the steaming part too…

  2. Oh, does this look yummy. I am definitely printing this out and giving it a try. I love squash anyway, and I am always low on potassium because of a prescription I take. This is perfect! It was perfect timing that I came across this recipe 🙂

  3. I never really thought about making soup out of Butternut squash but it looks freaking delicious. I try to look for healthy new ideas to make and I believe I have found one. I am diabetic so low fat and loaded with fiber is right up my alley! Awesome recipe and lots of good information!

  4. Seems like a wonderful recipe for the season, especially that I just recently got the slow cooker as a present.
    Will definitely try it next week. Reading the previous comment, I am wondering if pumpkin will work as a substitute for squash? thanks

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