Bring the taste of fall to your table. This creamy, delicious and easy-to-make pumpkin squash soup makes a hearty low calorie lunch or dinner.
Course Soup
Cuisine American
Keywords butternut squash, fall, lunch, pumpkin, recipe, soup
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 4 -6 servings
Calories 248 kcal
Author Linda Warren


Preparing butternut squash

  • 3/4 large butternut squash, chopped (or 2-12-oz frozen packages)(if using fresh, see note below for easier cutting)
  • 2 Tablespoons vegetable or coconut oil
  • Salt and pepper to taste


  • 2 teaspoons vegetable or coconut oil
  • 1/3 cup onion, chopped
  • 15 oz can pumpkin puree
  • 1 1/4 cups chicken stock
  • 1 1/4 cups apple cider
  • 1 cup fat-free half and half (almond, soy or coconut creamers can also be used)
  • 2-3 Tablespoons honey
  • 1/4 teaspoon nutmeg
  • 1/2 heaping teaspoon cinnamon
  • 1/4 teaspoon rosemary, chopped (optional)
  • 1 1/2 teaspoons salt
  • 1/4 teaspoon black pepper
  • Garnishes: chopped pecans roasted pumpkin seeds, Pecorino-Romano cheese


  1. Preheat oven to 450 degrees.
  2. If using fresh butternut squash, peel and seed. Then toss with oil, season and pour on large cookie sheet. Roast in oven for 25 minutes.
  3. While squash is roasting, heat 2 teaspoons oil in a small skillet and sauté onions for 5 minutes.
  4. In a large food processor, combine squash and pumpkin and pulse to blend. Add chicken stock and apple cider and blend until smooth.
  5. Pour mixture into a large sauce pan over medium. Add remaining ingredients, bring to a slow boil, then lower heat and simmer for 20 minutes.
  6. When ready to serve, garnish with chopped pecans or roasted pumpkin seeds, sprinkle of nutmeg and a little Parmesan or Pecorino Romano cheese.

Recipe Notes

To make it easier to cut a butternut squash, make 2-3 slits through skin to vent steam. Microwave on high for 3-5 minutes to soften skin. Remove and let rest for several minutes until it is cool enough to handle. Peel with a vegetable peeler and chop as desired.

Nutrition Facts
Amount Per Serving
Calories 248 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 8g40%
Cholesterol 5mg2%
Sodium 1047mg44%
Potassium 513mg15%
Carbohydrates 35g12%
Fiber 3g12%
Sugar 23g26%
Protein 4g8%
Vitamin A 16590IU332%
Vitamin C 6.5mg8%
Calcium 98mg10%
Iron 1.7mg9%
* Percent Daily Values are based on a 2000 calorie diet.