Gluten-Free Butternut Squash Soup Recipe

Gluten-Free Butternut Squash Soup

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Prep: 10 mins
Cook: 20 mins
Total Time: 30 mins
Total: 60 mins
Servings: 6 servings
Nutrition Facts (per serving)
239 Calories
7g Fat
44g Carbs
6g Protein
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Nutrition Facts
Servings: 6
Amount per serving
Calories 239
% Daily Value*
Total Fat 7g 9%
Saturated Fat 2g 10%
Cholesterol 5mg 2%
Sodium 378mg 16%
Total Carbohydrate 44g 16%
Dietary Fiber 7g 24%
Protein 6g
Calcium 202mg 16%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

 If you're looking for a light lunch to make ahead for work lunches or simply looking for a nice vegetarian soup to offer 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 the chicken broth with vegetable broth, you will find this comforting classic soup is completely 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 certainly be because you were unaware of hidden sugars in something you ate.


  • 3 pounds butternut squash (peeled, seeded, cubed, about 12 cups)
  • 2 tablespoons extra-virgin olive oil
  • 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 ground nutmeg
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/8 teaspoon cayenne pepper
  • 1 tablespoon butter (or oil)
  • Garnish: sour cream
  • Garnish: pumpkin seeds (toasted)

Steps to Make It

  1. Gather the ingredients.

  2. In a dutch oven or large pot, heat oil and cook garlic and onion until translucent.

  3. Add squash and broth and water to the pot.

  4. Bring to a boil and simmer until squash is tender—15 to 20 minutes.

  5. Remove squash with a slotted spoon and puree in a blender.

  6. Return squash to dutch oven, add seasonings and butter.

  7. Serve topped with sour cream and toasted pumpkin seeds.

  8. Enjoy!

    Use Caution When Blending Hot Ingredients

    Steam expands quickly in a blender, and can cause ingredients to splatter everywhere or cause burns. To prevent this, fill the blender only one-third of the way up, vent the top, and cover with a folded kitchen towel while blending.