Project Description

Yummy Butternut Squash Soup

This creamy and yummy sunshine color, high fiber soup might be just what you need on a crisp cool day!


  1. 1 medium butternut squash
  2. 1 yellow onion, chopped
  3. 2 cloves garlic, smashed or minced
  4. 2 Tbsps. olive oil
  5. 1 ¼ cup 1% milk
  6. ¼ tsp. cayenne pepper


For a little flavor, sprinkle on some cinnamon, garlic powder or your favorite seasoning to taste and serve.
Cut the squash into wedges or in half. Scoop out seeds, cut off the rind, and dice the squash.
Heat the oil in a large skillet over medium-high heat. Add the squash, onion, and garlic. Sauté until lightly browned and that the squash is cooked through.
Place the cooked squash in a blender and add the milk and cayenne. Blend 3-5 minutes until the mixture is smooth.
You may add vegetable broth until you reach your desired consistency.

Top with low-fat shredded cheese or roasted pumpkin seeds.

Makes 4 servings. Approximately 190 calories, 7 grams fat, 28 grams carbohydrates, 5 grams protein, and 7 grams fiber.