Gluten Free Butternut Squash Soup

creamy butternut squash
  • 30 mins
  • Prep: 10 mins,
  • Cook: 20 mins
  • Yield: 10 cups (6 servings)

 If you're looking for a light lunch to make ahead for work lunches or simply looking for a nice vegetarian soup to offer to company for the holidays, this classic soup is perfect for you! Easily made vegan as well using vegan butter or sub for oil, and replacing chicken broth with vegetable broth, you will find this comforting classic soup is completly satisfying on a cold day. 

Use this as a delicious first course to a holiday meal and impress all your (non) sugar free friends and family. Butternut squash has natural sugars in it, making this soup taste like you put sugar in the recipe without ever needing to.

When you have been sugar free for a long time, your taste buds do in fact change and just the natural sugars in vegetables such as this, make for a sweet treat. If you are just starting your sugar free journey, all the ingredients here are simple enough since this isn't a sugar free dessert recipe. But be sure to start adding more and more ingredients a little at a time to your sugar free pantry so that when you are ready to bake you will have everything you need on hand. 

While this isn't a low carb recipe for those following a low carb diet, this is a no- sugar-added recipe and that is all you need when you are starting out living sugar free. Watching added sugars is very important and keeping away from hidden sugars in store bought products. Many times if you start noticing cravings for sugar, it could certianly be because you were unaware of hidden sugars in something you ate.

Nutrition Info:

  • Serves: 10
  • Serving size: 1 cup
  • Calories: 144
  • Fat: 4.2 g
  • Saturated fat: 1 g
  • Carbohydrates: 28.1 g
  • Sugar: 1.1 g
  • Sodium: 620 mg
  • Fiber: .2 g
  • Protein: 3 g
  • Cholesterol: 3 mg

What You'll Need

  • 3 pounds butternut squash (peeled, seeded, cubed, about 12 cups)
  • 2 tablespoons olive oil (extra-virgin)
  • 1 garlic clove (minced)
  • 1 cup onion (chopped)
  • 3 cups chicken broth (gluten free, low sodium or vegetable broth)
  • 3 cups water
  • 1/2 teaspoon marjoram
  • 1/4 teaspoon nutmeg (ground)
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/8 teaspoon cayenne pepper
  • 1 tablespoon butter (or oil)

How to Make It

  1. In a dutch oven or large pot, heat oil and cook garlic and onion until translucent.
  2. Add squash and broth and water to pot.
  3. Bring to a boil and simmer until squash is tender 15-20 minutes.
  4. Remove squash with a slotted spoon and puree in blender.
  5. Return squash to dutch oven, add seasonings and butter.
  6. Serve topped with sour cream and toasted pumpkin seeds.


Nutritional Guidelines (per serving)
Calories 239
Total Fat 7 g
Saturated Fat 2 g
Unsaturated Fat 4 g
Cholesterol 5 mg
Sodium 378 mg
Carbohydrates 44 g
Dietary Fiber 7 g
Protein 6 g
(The nutrition information on our recipes is calculated using an ingredient database and should be considered an estimate. Individual results may vary.)