Diabetes-friendly Butternut Squash Soup

Delicious and silky butternut squash soup recipe with a few simple ingredients. Make this while the weather cools down.
Delicious and silky butternut squash soup recipe with a few simple ingredients. Make this while the weather cools down.
Delicious and silky butternut squash soup recipe with a few simple ingredients. Make this while the weather cools down.
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Diabetes-friendly Butternut Squash Soup

Delicious and silky butternut squash soup recipe with a few simple ingredients. Make this while the weather cools down.

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It’s finally cold enough to post some soup recipes! I’m super excited about this one, especially because I made it in late summer, and I’ve been waiting for the perfect time to post it! 

Is butternut squash keto or low carb friendly?

Butternut squash is a type of squash that grows in the winter months. When ripe, it turns increasingly deep orange and becomes sweeter and richer. 

Its sweet, nutty taste is similar to a pumpkin. 100g of butternut squash contains 11g of carbs and 2 grams of fiber. 

While butternut squash might be slightly high carb for a keto way of eating, it is a great ingredient for low carb diets. 

Is butternut squash diabetes-friendly

It is a good source of fiber, vitamin C, magnesium, and potassium; and it is a source of vitamin A. 

It’s also low in fat and sugar and which makes it a great plant-based option for people with diabetes

How to make butternut squash soup

My recipe for butternut squash soup is pretty simple. 

I start with raw, cubed butternut squash. You can skin and cube one yourself, or you can get them in the fresh, or frozen foods section. You’ll need around 6 and a half cups for this recipe. 

You can also roast your butternut squash if you’d like first. It brings out more of the sweetness, and has a great smokey flavor. I choose to start with raw ones, mostly for ease. 

In a blender, I blend butternut squash, chicken broth, garlic, and spices until it’s incorporated. 

Butternut squash does have a gritty quality. I personally like the added texture to my soup, but some people don’t. You can always strain the soup at the end if you’d like. 

Then, I put my soup into an enamel cast-iron pan, on medium high heat and let it simmer. After about 30 minutes I add condensed cream of mushroom soup. 

I love this addition because it brings down the sweetness of the butternut squash, while adding some nice savory, or umami flavor and a silky texture to the soup. 

This is my favorite secret addition to soups and it works like a charm every time!

Then I let it simmer for 30 more minutes, stirring occasionally.  

What to serve with butternut squash soup

I love crispy pancetta with my butternut squash soup. It’s nice and salty, and lends a great crunch on top. 

It also gets a little chewy when it sits in the soup and adds some nice fatty texture. 

If you’re not a pancetta fan, bacon is just fine! 

For additional creaminess, I love the addition of creme fraiche. It’s smooth, thickened cream that tastes a bit buttery. 

Finally, I sprinkle some rosemary on top. It’s optional, but it’s beautiful and fragrant. I recommend it! 

Can I make butternut squash soup in the instant pot or another pressure cooker/slow cooker?

Yes, and I would encourage it. Making it in a pressure cooker can make the process really fast. And, since it’s just one pot, it makes cleanup a breeze. 

I wouldn’t recommend using a slow cooker only because it’s an unnecessarily long time to cook soup. Just throw it on the stove and have it done faster. You’ll still get great flavors. 

How long does butternut squash soup keep?

The soup keeps for 1 week refrigerated. You can also freeze it in a plastic soup container to thaw and use later on. 

Ingredients in butternut squash soup

  • Cream of mushroom soup
  • Low sodium Chicken Broth
  • 6.5 cups butternut squash, cubed
  • Salt and pepper to taste
  • Fresh Minced Garlic
  • Avocado oil
  • Onion Powder
  • Chili Powder
  • Tumeric

Extras: 

  • Creme Fraiche
  • Pancetta
  • Rosemary
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Butternut squash soup


  • Author: Mila Clarke Buckley
  • Total Time: 55 minutes
  • Yield: 1 pot of soup 1x

Description

Tasty and flavorful butternut squash soup. It’ll keep you warm! 


Ingredients

Scale

 

  • 14 ounce can Cream of mushroom soup
  • 32 ounces Low sodium Chicken Broth
  • 6.5 cups butternut squash, cubed
  • Salt and pepper to taste
  • 3 cloves Fresh Minced Garlic
  • 1 teaspoon Avocado oil
  • 1 teaspoon Onion Powder
  • 1 teaspoon Chili Powder
  • 1 teaspoon Tumeric

    Extras/toppings: 

  • Creme Fraiche
  • Pancetta
  • Rosemary

Instructions

  1. start with raw, cubed butternut squash. You can skin and cube one yourself, or you can get them in the fresh, or frozen foods section. You’ll need around 6 and a half cups for this recipe. 
  2. In a blender, I blend butternut squash, chicken broth, garlic, and spices until it’s incorporated. 
  3. Then, I put my soup into an enamel cast-iron pan, on medium-high heat and let it simmer. After about 30 minutes I add condensed cream of mushroom soup. 
  4. Cook for 15 more minutes, and serve with toppings and crusty bread. 

Notes

  • Make this vegetarian by omitting the pancetta and using veggie broth in place of chicken broth.
  • You can also roast your butternut squash if you’d like first. It brings out more of the sweetness and has a great smokey flavor. I choose to start with raw ones, mostly for ease. Roast at 425 for 20 minutes.
  • Butternut squash does have a gritty quality. I personally like the added texture to my soup, but some people don’t. You can always strain the soup at the end if you’d like. 
  • Prep Time: 5 minutes
  • Cook Time: 50 minutes
  • Category: Soup
  • Method: Stovetop

Nutrition

  • Serving Size: 1 cup
  • Calories: 105
  • Sugar: 2.8g
  • Sodium: 568.5mg
  • Fat: 3.2g
  • Carbohydrates: 17.8g
  • Fiber: 2.7g
  • Protein: 4g
  • Cholesterol: 0mg

Keywords: butternut squash soup, soup

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Mila Clarke sits on a couch and smiles at camera

Hi! I'm Mila.

I’m a millennial living with LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen!

Hangry Woman is for anyone with diabetes – regardless of type.

I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals. Plus, you get video cooking demos, essays on life with diabetes, and lots of weekly joy.

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