Go Back

Velvety Roasted Butternut Squash Soup (Low Calorie) - Cozy, Creamy, and Light

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 1 large butternut squash (about 2.5–3 pounds), peeled, seeded, and cubed
  • 1 large yellow onion, roughly chopped
  • 3 garlic cloves, peeled
  • 1–2 tablespoons olive oil
  • 4 cups low-sodium vegetable or chicken broth
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon ground cinnamon (optional but lovely)
  • 1/4 teaspoon smoked paprika (optional for a subtle smoky note)
  • Kosher salt and black pepper, to taste
  • 2–4 tablespoons plain nonfat Greek yogurt or light coconut milk (optional, for extra silkiness)
  • Fresh lemon juice (about 1–2 teaspoons, to brighten)
  • Optional garnishes: pumpkin seeds, chopped parsley, chives, red pepper flakes, a drizzle of olive oil, or a spoonful of yogurt

Method
 

  1. Preheat and prep: Heat the oven to 425°F (220°C). Line a baking sheet with parchment for easy cleanup.
  2. Season the veggies: Spread the cubed butternut squash, onion, and garlic on the sheet. Toss with olive oil, salt, pepper, cumin, coriander, and cinnamon. Add smoked paprika if you like a hint of smoke.
  3. Roast until tender: Roast for 30–40 minutes, tossing once halfway through, until the squash is fork-tender and the edges are caramelized.
  4. Blend the base: Transfer the roasted vegetables to a blender. Add 3 cups of broth to start. Blend until completely smooth, venting the lid and covering with a towel to let steam escape.
  5. Adjust consistency: Pour the blended soup into a pot over medium heat. Add more broth as needed until it’s your ideal thickness—velvety but not heavy.
  6. Finish the flavor: Stir in Greek yogurt or light coconut milk, if using. Add a squeeze of lemon juice. Taste and adjust salt, pepper, and spices.
  7. Garnish and serve: Ladle into bowls and top with crunchy pumpkin seeds, chopped herbs, a drizzle of olive oil, or a swirl of yogurt. Serve hot.