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Low Fat Butternut Squash Soup

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Low fat butternut squash soup is BIG on flavor without all the heavy cream! This healthy version uses the butternut squash,  onions, garlic, chicken stock, and butter to thicken the soup and maintains all the deliciousness you are looking for in this classic fall recipe. 

When the weather turns crisp and cool in fall, it's time to get the soup recipes out! Soup is one of my favorite meals to enjoy for lunch or a light dinner, like our broth-based easy egg drop soup, French onion soup, and classic chicken noodle.

low fat butternut squash soup with croutons

Tools for making a creamy butternut soup

The secret to making a creamy soup without the heavy cream is to blend the ingredients, and butternut squash is perfect for this. Whether you use a traditional blender or an immersion blender (my preference!), you will have a delicious outcome every time.

  • Traditional Blender works wonders when making favorite smoothies or to make a quick creamy soup.
  • Immersion Blender is one of my favorite kitchen gadgets. With a few pulses of this stick blender, you will have a smooth and silky soup to pour in your bowl. It also keeps everything in one pot making this a super easy recipe!
  • A vegetable peeler is also a must-have tool in your drawer. Use a horizontal version to peel the squash. The broad top will make this task quick and easy. You can use a verticle one too, but it may take a little longer to peel.
ingredients for easy squash soup


Ingredients for this easy squash soup recipe are simple and create amazing flavor when combined!

  • Medium Butternut Squash, peeled and cubed
  • Medium onion, chopped
  • 1 stick butter
  • Garlic, minced
  • Chicken Broth
  • salt & pepper
  • croutons for garnish
peeled and cut butternut squash

How to make butternut squash soup

This fabulous healthy butternut squash soup recipe is easy, fast and so rich and delicious you will not believe it is low fat! In fact, there is no heavy cream! The only fat in this huge pot of soup is one stick of butter. That's it!

How to prepare butternut squash:

Peel squash of all outside skin. I use a horizontal peeler and it is like magic! Cut squash in half, then in half again. The bottom section will be easier to cut through because this is where the seeds are housed.

Use a spoon to remove all the seeds, then cut the squash into cubes. Add chicken broth and squash cubes to a large stockpot and bring to a slight boil, cooking squash until tender. Don not drain.

stockpot on burner cooking soup

While squash is cooking, melt butter in a medium frying pan and saute onions and garlic until tender.

When squash is soft and cooked, pour onions, garlic and butter into soup pot.

cooked onion and garlic in butter for butternut squash soup

With an immersion blender, blend until smooth with three to four pulses. Bring soup back up to simmer.

Add a bit more chicken stock if the soup is too thick.

blending butternut squash with immersion blender

How to make squash soup in a blender

If you do not have a hand blender, you may use a regular blender. The process is just a bit different.

  • Remove cooked squash with slotted spoon and place in blender.
  • Add cooked onions, garlic, and butter to blender along with 1/4 cup stock from pot.
  • Blend/puree` until smooth.
  • Slowly add pureed squash back to stock in the pot.
  • Bring to a slow boil.

What to serve with butternut squash soup

This soup is so easy to make for a weeknight dinner or to have for a dinner party. You can make a batch ahead of time and simply heat up when ready to serve. I like to top this easy soup with

  • Garlic croutons are super tasty in this soup!
  • Sour cream is optional. Just a small dollop will be plenty.
  • Pumpkin seeds – for a bit of texture if you don't want to use croutons.
  • Rustic sourdough bread for dipping into this creamy butternut soup! Or try this amazing easy breadsticks recipe!
  • Green salad
  • Sandwich like our buffalo chicken grilled cheese! A perfect dinner!
Butternut squash soup

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Yield: 6

Low-Fat Butternut Squash Soup

low fat butternut squash soup with croutons

Low-fat Butternut Squash Soup is an easy and healthy alternative to the rich and heavy cream variety! Made creamy using a blender, you would never guess there is no cream in this hearty fall soup! 

Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes


  • 1 Medium Butternut Squash, peeled and cubed
  • 1 medium onion, chopped
  • 1 stick butter
  • 2 cloves garlic, minced
  • 1 box (32 oz) Chicken Broth
  • pinch of kosher salt & pepper
  • croutons for garnish


  1. Peel squash of all outside skin and cut the squash in half.
  2. Remove all seeds.
  3. Cut squash into cubes and place in a large stockpot.
  4. Cover squash with chicken broth and bring to a gentle boil.
  5. Cook squash until tender. Do not drain.
  6. While squash is cooking, melt butter in a medium frying pan. Add onions and garlic and sauté until tender. 
  7. Add cooked onions, garlic, and butter into the soup pot. 
  8. With an immersion blender, blend until smooth. Bring soup back to a simmer and add a bit more stock if the soup is too thick. 
  9. Serve with 3-4 croutons. 


If making soup in a traditional blender, follow these steps:

  1. Remove cooked squash with slotted spoon and place in blender. 
  2. Add cooked onions, garlic, and butter to blender along with 1/4 cup stock from pot. 
  3. Blend/puree until smooth. 
  4. Slowly add pureed squash to stock in the pot. 
  5. Bring to a slow boil.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 183Total Fat: 16gSaturated Fat: 10gTrans Fat: 1gUnsaturated Fat: 5gCholesterol: 42mgSodium: 218mgCarbohydrates: 8gFiber: 1gSugar: 2gProtein: 2g

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Original post: 12/12/12

Updated post: 9/11/20

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