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Sweet and Creamy Butternut Squash Soup

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Sweet and Creamy Butternut Squash Soup

5 from 1 vote
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Course: Main Course
Cuisine: American
Keyword: butternut squash, gluten-free, soup, sweet and creamy, vegetarian
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 8 1 cup
Calories: 201kcal


  • 3 pound butternut squash
  • 1 tablespoon olive oil
  • 3 clove garlic
  • 1 medium onion
  • 4 tablespoon brown sugar
  • 1 1/2 teaspoon cinnamon
  • 1 teaspoon nutmeg
  • 1 teaspoon ginger, ground
  • 1/4 teaspoon cloves, ground
  • 1/8 teaspoon cayenne or red pepper
  • 2 cup vegetable broth
  • 1 cup half and half
  • 1 teaspoon salt
  • 1/8 teaspoon black pepper, ground

Serve With

  • 2 medium apple


  • Microwave cubed squash (about 4 1/2 cups worth) for 5-7 minutes until fork tender.
  • Dice onion and mince garlic.
  • Add oil to a stockpot and heat over medium.
  • Add squash, onion, and garlic to the hot oil; sauté for 7-8 minutes, stirring very little at first, then more frequently until squash starts to turn golden brown.
  • Reduce heat to low and add sugar; continue cooking about 10 minutes more until all vegetables are a rich, spotty, caramel color.
  • Add in cinnamon, nutmeg, ginger, cloves, and cayenne pepper; continue to sauté 30-60 seconds longer until fragrant.
  • Stir in broth, then bring to a low boil over medium-high heat.
  • Reduce heat to low and simmer, partially covered, for about 10 minutes until squash is tender.
  • Use an immersion blender and puree 30-60 seconds until very smooth. (If using a traditional blender, vent it either by removing the lid’s pop-out center or by lifting one edge of the lid. Drape the blender canister with a kitchen towel. To ‘clean’ the canister, pour in a little half-and-half, blend briefly, then add to the soup.)
  • Return soup to the pot and stir in half-and-half. Season with salt and pepper to taste. (If soup seems too thick, add a little more broth until desired consistency is reached.)
  • Cook until heated through. Serve with apple slices on the side.
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Calories: 201kcal | Carbohydrates: 38g | Protein: 4g | Fat: 6g | Saturated Fat: 3g | Cholesterol: 11mg | Sodium: 342mg | Fiber: 5g | Sugar: 18g

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

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