clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Butternut squash soup

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


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




  • 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


  • Creme Fraiche
  • Pancetta
  • Rosemary


  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. 


  • 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


  • 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

Before you go...
Support by becoming a patron

You can also join my mailing list – it’s free, and helps support the blog.

You can become a direct supporter of my work on Patreon, which helps me research, test, and develop recipes and diabetes articles.

In return, you’ll receive some perks like exclusive content, early access to recipes (without ads) handwritten postcards from me, and shoutouts in videos.

Healthy, tasty foods!

Sign up for good-for-you recipes!

Secured By miniOrange