Creamy Butternut Squash Soup

9 50 180
Ingredients Minutes Calories
Prep Cook Servings
15 min 35 min 8
Creamy Butternut Squash Soup
Health Highlights


1 tbsp Vegetable oil
2 medium White onion (chopped)
4 clove(s) Garlic (chopped)
1/4 tsp Red pepper flakes (optional)
1 1/3 kg Butternut squash (peeled and cut into 1/2 inch pieces)
8 cup Chicken broth (stock) (can use vegetable stock or water)
1 tsp Salt
1/4 tsp Black pepper
3/4 cup Evaporated milk, Carnation (or 2% or fat free evaporated milk)


Heat oil in a large saucepan or stock pot, on medium heat. Add onion and garlic (and red pepper flakes, if desired). Cook for 3-5 minutes, until tender and fragrant.

Add squash and cook for 2-3 minutes. Add stock, salt and pepper and bring to a boil. Cover pot, reduce heat and simmer for 30 minutes or until squash is tender.

Puree soup in blender, food processor or with an immersion blender. Return to heat. Stir in evaporated milk. Taste and adjust salt and pepper, if necessary.


Use already peeled and cut up squash for easy and quick preparation.

Nutrition Facts

Per Portion

Calories 180
Calories from fat 45
Calories from saturated fat 15.5
Total Fat 5.0 g
Saturated Fat 1.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 1.7 g
Cholesterol 6.4 mg
Sodium 400 mg
Potassium 907 mg
Total Carbohydrate 27.4 g
Dietary Fiber 4.0 g
Sugars 7.8 g
Protein 8.2 g

Dietary servings

Per Portion

Vegetables 2.6

Energy sources


Meal Type(s)