Butternut squash soup

Roasted Butternut Squash Soup

Perfect for entertaining, this soup is rich and flavorful without using cream. Bring the flavors of the season to the table or serve in a tall shot glass size for a fun and delicious passed appetizer before your meal.


  • 5 cups butternut squash cubes
  • 1 medium honeycrisp apple, cubed
  • 1/2 medium yellow onion, chopped
  • 2 celery stalks, chopped
  • 1/4 tsp garlic powder
  • 3/4 tsp cinnamon (divided)
  • 1/2 tsp cumin
  • 1/2 tsp dried thyme
  • 1/2 tsp chili powder
  • 1 1/2 tsp salt
  • 2 tbsp avocado oil (or olive oil)
  • 3 cups water
  • fresh cilantro for garnish
  • roasted or sprouted pumpkin seeds for garnish

Makes 5 servings (1 cup each)


  1. Preheat oven to 425'F. On a large baking sheet spread out chopped butternut squash, apple, onion and celery. Drizzle avocado oil over the top.
  2. Sprinkle garlic powder, 1/4 teaspoon of the cinnamon, cumin and thyme over vegetables and gently move them around with clean hands to spread oil and seasonings evenly.
  3. Bake at 425'F for 35-45 minutes or until veggies are tender and fragrant.
  4. Remove vegetables from the oven and place in a large soup pot over medium-high heat. Add salt, chili powder and remaining 1/2 teaspoon of cinnamon and 3 cups of water. Bring to a gentle boil for about 10 minutes.
  5. Remove pot from the heat. Using an immersion blender (or a blender, working in batches) blend soup until smooth.
  6. Serve hot or room temperature, topped with cilantro and pumpkin seeds.
  7. Tips/Notes: Butternut squash is a large, thick-skinned squash. To make cutting easier, slice a thin layer off the bottom to stabilize it on the counter. Then carefully, using a vegetable peeler in a downward motion, peel off the thick, waxy skin. Slice the squash in half lengthwise and scoop out the seeds and veins and chop the bright orange squash into cubes for roasting.

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Nutrition facts

Per 1 cup serving (serves 5)

  • calories: 102
  • cholesterol: 0mg
  • fiber: 4.9g
  • potassium: 563mg
  • protein: 2.0g
  • sodium: 722mg
  • sugars: 7.1g
  • total carbohydrates: 23.4g
  • total fat: 1.4g
  • trans fat: 0g
Photograph by Kelly Dabel. All rights reserved. Used with permission.

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