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Butternut Squash Soup - 82 Calories Per Cup

I love this creamy butternut squash soup made without any cream or milk!


Peel 2 medium butternut squash and remove the seeds. Then chop them up into cubes and set them aside in a bowl.

Chop one small onion and 4 cloves of garlic and sauté them in a soup pot with 2 tablespoons of extra virgin olive oil.

Once the onion and garlic are sautéed, place the chopped butternut squash in the pot and pour in low sodium chicken stock enough to cover the top of the butternut squash (no higher). Season with pink Himalayan sea salt and fresh thyme.

Bring to a boil and then reduce the flame and simmer until the butternut squash is soft and easily mashed with a fork. This will take about 20 - 30 mins.

Then let it cool, transfer to a blender and blend the soup until creamy. I have a big Ninja blender and I usually need to blend 4 or 5 full blenders to blend all of it.

Rinse out the soup pot and then pour all the blended soup back into the pot and heat it up. Stir and add more seasoning (sea salt and thyme as needed). You can also add more chicken stock to thin it out if you don't like a thick creamy soup.

This soup is very creamy and thick without any milk or cream. Only 5 ingredients in this soup. So healthy and low calorie.

I weigh the soup as butternut squash which is 11 calories per ounce our 82 calories a cup. Chicken stock is only 5 calories a cup but since there is 2 tablespoons of olive oil, onions, and garlic, I just count all the soup as butternut squash. I rather overcount than undercount the calories.

I garnished this soup with crispy onions I bought at Whole Foods, which added 45 calories for 2 tablespoons. I serve this at dinner parties and everyone loves it!

Learn how to make butternut squash soup with me today!