Quick Butternut Squash Soup

Quick Butternut Squash Soup
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Diabetes Cookbook. Recipe Credit: . Photo Credit: Mittera.

Savor rich fall flavors with this delicious and fast squash soup. Using frozen butternut squash in this recipe is a big time-saver. Check the vegetable section of the frozen food aisle.

  • Prep time
    10 min
  • Cook time
    30 min
  • Servings
    5 Servings
  • Serving size
    1 cup
Nutrition Facts

Nutrition Facts

5 Servings

  • Serving Size
    1 cup
  • Amount per serving Calories 110

  • Total Fat 3g
    • Saturated Fat 0.4g
    • Trans Fat 0g
  • Cholesterol 0mg
  • Sodium 95mg
  • Total Carbohydrate 19g
    • Dietary Fiber 4g
    • Total Sugars 5g
  • Protein 4g
  • Potassium 690mg
  • Phosphorus 75mg

Choices/Exchanges: 1 Nonstarchy vegetable, 1 Starch, 1/2 Fat



  • frozen butternut squash
    2 (12-oz) bags
  • olive oil
    1 tbsp
  • onion(s) (diced)
  • large carrot (diced)
  • garlic (minced)
    2 clove
  • low sodium chicken broth
    24 oz
  • black pepper
    1/2 tsp
  • dried sage (dried)
    1/8 tsp


  1. Microwave the frozen squash for 5 minutes.

  2. In a large soup pot, heat the oil over medium-high heat. Add the onion and carrot and sauté for 5 minutes, or until clear. Add the garlic and sauté for 30 seconds. Add the squash and sauté for 3 minutes.

  3. Add the remaining ingredients. Bring to a boil, reduce heat, and simmer for 15 minutes.

  4. After the soup has cooled slightly, transfer it to a blender and blend until smooth or use an immersion blender in the pot to blend until smooth. If desired, return the pureed soup to the pot to reheat before serving.