Butternut squash soup is a creamy, naturally sweet dish that’s both nourishing and delicious. Perfect for a light, healthy meal that keeps you satisfied. For more wholesome options, check out my healthy soup collection.
Remember, it's not about calorie count. It's about eating the right foods that are healthy and which are filling. Therefore, this slimming world butternut squash soup is the perfect way to go if you are looking for a healthy recipe.
In addition, when the weather goes grim and it's super-cold outside, you'll be able to warm up instantly. There is nothing more cosy that than bowl of warm homemade squash soup.
Serve this slimming world butternut squash soup immediately for best results. Feel at liberty to add some syn-free toppings.
Otherwise, if you have a bit of syn allowance for the day, you can also decorate your soup with cream and bacon. Enjoy.
Products You Need for this Soup
Here's a list of things you need to complete this slimming world butternut squash soup recipe:
- Low calorie cooking spray - you'll need this for our slimming world butternut squash soup
- Hand blender - use a hand blender to process the soup straight in the pot
- Table blender - use a jug blender that will make quick work of blending the soup until smooth
- Soup bowls - which can be used for cereal, rice, desserts and more
- Slow cooker - this will tenderise your vegetables for other recipes too
- Soup Maker - alternatively, you can place all the ingredients in this gadget and let it do its thing
- Pinch of Nom - if you want to have plenty of great low-calorie recipes at hand
slimming world butternut squash soup
This slimming world butternut squash soup is completely syn-free. This is because it calls for low-calorie cooking spray instead of vegetable or olive oil.
Just like my slimming world beef stroganoff recipe, you can enjoy this soup to the maximum. Now, this butternut squash soup calls for one of my most favourite seasonal ingredients – the humble butternut squash!
Butternut squash is also known as butternut pumpkin or gramma. It is popular for its distinct nutty flavour with sweet tones as well as its vibrant yellow/orange colour.
how to make slimming world vegetable soup
I've made many delicious butternut squash recipes because I enjoy the texture as well as the nutty flavour of the butternut squash. Check these out and inspire yourself with these simple butternut squash recipes:
- butternut dauphinoise
- butternut squash risotto
- simple butternut squash soup
- chicken liver and roast butternut squash pate
As you can see, butternut squash is truly versatile.
Tip: If you are looking for a decent butternut squash substitute for this slimming world butternut squash soup, try these:
- acorn squash
- delicate squash
- hubbard squash
- yellow squash
- buttercup squash
- hokkaido pumpkin
butternut squash and sweet potato soup
The best part about this butternut squash soup is that you can combine it with other vegetables. For instance, you can consider adding sweet potatoes.
They are completely healthy and perfect for diabetics as they have practically no sugar content, hence a low Glycaemic Index (GI).
Although, the addition of a sweet potato might thicken up your soup even more as the texture is similar to that of the butternut squash.
Therefore, simply add a bit of water into your slimming world butternut squash soup and dilute it until you have the perfect consistency. Trust me, it works. I've made a delicious pumpkin and sweet potato soup before.
If you've got leftover sweet potatoes, then you can consider these recipes:
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- sweet potato and red pepper soup
- slow cooker sweet potato soup
- vegan sweet potato pancakes
- roasted sweet potato mash
- vegan sweet potato gnocchi
butternut squash and carrot soup
Carrot is another excellent addition to your slimming world butternut squash soup recipe. It will make your soup even more earthy, and the soup will take on a vibrant orange colour.
I love cooking with carrot. I've made many soups with carrot, like these:
However, butternut squash works with all sorts of ingredients. For example, here are other combinations you can consider making:
Here are more smooth vegetable recipes:
syn-full toppings for soup
Remember, just because a topping has some syns doesn't mean you should feel guilty about eating this slimming world butternut squash soup recipe. As always, allow yourself some cheat days from time to time.
Even so, if you've been good all day and you've got some syn allowance left, feel free to consider these tempting toppings for the butternut squash soup.
- double cream - 1 tablespoon is approximately 3.5 syns
- single cream - 1 tablespoon is approximately 1.5 syns
- elmlea light cream - this version of cream contains much less fat (approx. 45% less) as it's made from buttermilk. It contains 1 syn per tablespoon.
- salted pumpkin seeds - 1 tablespoon is 3 syns (although this would be the perfect topping for this slimming world butternut squash recipe)
- flaked almonds - in 1 tablespoon: 4.5 syns
- 10 cashew nuts - roughly 5 syns
- 5 hazelnuts -approximately 2.5 syns
- 4 walnut halves - about 4 syns (treat each walnut half as 1 syn)
- 25g of breadcrumbs (a handful) - approximately 4.5 syns
- bacon bits - 1 tablespoon contains 4 syns
Again, if you have a spare syn allowance, feel free to top this slimming world butternut squash soup with whatever you feel like. However, if you don't, then I suggest sticking with toppings that contain the least amount of syns.
syn-free toppings for soup
In general, herbs and spices are completely syn-free. So, they are perfect for keeping this slimming world butternut squash soup syn-free.
So, consider these delicious syn-free herbs which you can practically use on all recipes:
- watercress - it will add a peppery taste (you can also use rocket salad)
- coriander - you can also try these coriander substitutes
- marjoram or these marjoram substitutes
- tarragon or these tarragon substitutes
- fennel or these fennel substitutes (although it's not a herb)
- chives or these chives substitutes
- sage or these sage substitutes
- lemongrass or these lemongrass substitutes
- parsley
Here's some spices and sauces with which you can add some flavour to the slimming world butternut squash soup recipe:
- tabasco sauce - believe it or not this sauce is totally syn-free
- allspice or these allspice substitutes
- nutmeg
- black pepper
- chilli powder or these chilli powder substitutes
- paprika or these paprika substitutes
- smoked paprika or these smoked paprika substitutes
- aleppo peppers or these substitutes
So, how will you serve your butternut squash soup recipe? Will you go for syn-full toppings or syn-free toppings? Let me know in the comments section below.
Print📖 Recipe
Simple Butternut Squash Soup
- Total Time: 50 minutes
- Yield: 4 1x
Description
Make this easy and totally syn-free slimming world butternut squash soup. It's a simple soup recipe that will warm you up in the colder months.
Ingredients
- 1 onion, peeled and chopped
- 1 clove garlic, crushed
- 900g (2 lbs) butternut, peeled and sliced
- 900ml (1 ½ pints) Knorr vegetable or chicken stock
- 30g (1 oz) chives, washed and roughly chopped
Instructions
- Spray a large saucepan with cooking spray, add the onion and garlic and gently sauté.
- When the onion has softened after about 5 minutes, add the butternut and stock and stir well. Bring to the boil. Simmer for 25 minutes or until the butternut is soft.
- Blend the soup with a hand-held blender or in a food processor.
- Season to taste, serve in four bowls and sprinkle with the herbs.
Notes
- If you're not on any kind of diet, you can substitute the cooking spray with 15ml (1 tbsp) butter and 15ml (1 tbsp) olive oil, fry the onions and follow the instructions.
- Your favourite type of bread, buttered, will go down a storm.
- If you’re vegan, omit the butter and add more oil to the recipe instead.
- If you’re on a low-fat diet, leave out the oil and butter and use low-fat cooking spray.
- If you find that you have plenty of butternut squash leftover after, don't worry! You can always freeze it to make this fantastic soup again later, check out my guide on how to freeze butternut squash for more info.
- Prep Time: 20 mins
- Cook Time: 30 mins
- Category: Soup
- Method: Boil
- Cuisine: South African
Nutrition
- Serving Size:
- Calories: 499
- Sugar: 15.7 g
- Sodium: 632 mg
- Fat: 12.7 g
- Saturated Fat: 6.3 g
- Trans Fat: 0 g
- Carbohydrates: 79.5 g
- Fiber: 12.4 g
- Protein: 20.7 g
- Cholesterol: 36 mg
Rubi Kaur
I’ve made a lot of similar recipes in my slow cooker. I wouldn’t be able to survive with out my slow cooker. Thanks for sharing your recipes.
Rose Martine
This recipe is AMAZING. I will eat this for the rest of my life! So good and easy-peasy.
Alisha Ross
I so love the sound of this sauce! Adding roasted butternut squash to red enchilada sauce is just such a brilliant idea, Michelle - I think I could eat this sauce straight up!
Bev B
I love butternut squash, but have never used it for soup. Really like your ideas for jazzing it up- coconut milk sounds lovely, and would definitely try sherry!
Margot @ Coffee & Vanilla
Yummy soup and stunning images as usual Michelle! 🙂
Kim
Hi from a fellow South African - now living in the UK. Tried the roasted version of the soup and it was absolutely delicious! It was the perfect lunch for a snowy Saturday. I also wanted to compliment you on the photos - superb!! You might want to consider photograpy as a sideline career. Kim
Michelle
Glad you enjoyed the soup. Thanks, Kim. I'm actually right in the middle of setting up my portfolio and last year already started shooting for restaurant and hotel clients.
Jonny
Made this soup and it is delicious. Just wondering if it would be possible to get some more nutritional information on it?
Thanks
Emma
I have never tried butternut squash before and bought it wanting to try it. This was the first recipe I stumbled upon on the net for cooking it and I have to say its the most amazing soup I have ever had. So much better than the processed stuff out of tins and so simple to make. I will definitely be trying more of your recipes and making this soup again with more twists. I added carrot and celery to mine and its mighty fine : D
Michelle
That's the beauty of soup. It's simple to prepare and has a big scope to play with ingredients. Glad to hear you enjoyed your tweaked soup. Thanks!
Louise
I make butternut pumpkin soup two ways with two slightly different flavours. If I do it with roasted pumpkin I have found that the special roasted flavour disappears if the soup is refrigerated or frozen for another day. This is not always true of soup make with other roasted vegs. If I use steamed/microwaved/boiled pumpkin I add a teaspoon of curry paste to give a little zing.
Michelle
That's something I didn't know, Louise. Curry paste, an apple and a bit of cream then you're onto a winner!
Alon
This recipe reminds me of gems squash from my young in South Africa. Do you know of a substitute one can buy in the States? And can we make it in the same fashion as the this squash?
Michelle
Oooh, I miss gem squash. You don't really find them over here in the UK and if they do, they cost £1 each! Worst of all they're not in great shape either. I don't know what kinds of produce are available in USA but any type of squash/pumpkin (with exception to spaghetti squash) will do - go for those with dense flesh. Just use the same weights and you'll be fine.
Cathyinafrica
What a wonderful soup this has been today! I am suffering from 'homa', (kiswahili for flu or cold) today and the Kenyan weather isn't helping. Thundering, breezy, and fits of rain showers every few minutes. I thought of making some kind of soup to soothe my sore throat and temp my palate since I don't want to eat. I had all I needed on hand in my rural kitchen to make this delightful soup and I'm looking forward to making it again and again. Thanks for making this ill missionary a happy lady again!
Carole
Looking forward to next newslette!r
lucyface
Wow this is so easy to make and really tasty!
Didnt use butter as am following slimming world and used fry light so is all syn free! Fabulous! 🙂
Michelle
If you ask me, you don't really notice the difference if you don't add butter. Wahey, less calories!
catherine gillard
This is my favourite soup - I make it all the time. In fact I'm pretty sure that it was through searching for a recipe for butternut squash soup that I found Greedy Gourmet. It's quick and easy to make and delicious - usually just stick to the original simple version.
Michelle
So glad you like the soup, Catherine. Sometimes simple is the best! Do keep your eyes peeled for upcoming giveaways - fingers crossed. 😉
FigFondue
that looks absolutely delish! tried making a dairy-free stove-top version of the soup the other that turned out to be great, but i'll have to try baking the squash like you did to see how it turns out. looks really beautiful!
here's mine: http://figfondue.blogspot.com/2012/05/dairy-free-butternut-squash-soup.html 🙂
Camilla
Hi, I've been making your Simple Butternut Squash Soup regularly since 2009 and thought it was high time that I thanked you for this brilliantly simple and delicious recipe that all my family love. I have seen how your blog has grown and it is brilliant. I have just started a blog of my own and am a little bewildered but also excited to start to sharing my recipes.
Leona
Wow! Just found, and I am so pleased. This recipe is so comprehensive, it's really more than just a recipe. Thanks so much!
Rachel
Hello - this looks lovely. Does it freeze well do you know?
Muggsy
I'm making it right now as I post a comment and it smells delicious! I agree with you when you say roasting brings out the flavour- I've added a pinch of allspice as well. It's going to be enjoyed with bread and cheese. My two little ones will be having whats left for lunch tomorrow. Thanks for a great recipe!
Michelle
Hope your kids liked the soup too! Mine gets it every weekend and they gobble it up with glee every time. Thanks for the feedback. 🙂
becky
Creamy and delicious! A fabulous recipe! x
Gurmeet
I tried this recipe, i used fresh ginger instead of garlic and i cooked the onions, butternutsquash and ginger in butter and let them half cook, then added boiled water and simmered. I took some out for my 8 month old girl and she seemed happy with it. I added dried red chilles crushed and added cream and chopped spring onion upon serving. It came out delicious! Thanks for this recipe. 🙂
janette
Thanks you so much for this recipe, Bought some reduced butternut squash determined to make something with them as never had them before. Your recipe was the only one I found that I had everything in for.
I loved it and more importantly, the kids loved it. 10/10 for taste, simplicity and more importantly for me at this time cost.
Brenda
Have made your soup for the first time and it was delicious. My squash wasn't big enough so andded some carrots and a little potato. As you suggested I added some spices (5 spice, cinamon and some chilli). Really liked this and for Slimming World it was free! Will try some of the other recipes now, hope they are as good
Necia
Wonderful! Great photos and wonderful recipe. I have butternut squash in the oven right now.....I'm going to stuff them. I just looked for a quick recipe for my friend and this popped up first in the search engine. I too am from South Africa and now live in the UK. Loving your site and am going to take a squiz at it. Great to see the pro points in there as well. :0)
Necia
foodingdo
Your pictures are an absolute delight, and so is your recipe. We would be glad if you could submit it on our site. Cheers 🙂
Sanjeeta kk
What lovely color and presentation, Tidy mom!
Miabella
Soo yummy!
Snippets of Thyme
Gorgeous photo! First I came because I love any kind of butternut squash soup. But, then the photos....dreamy!
Adam
very easy and very delicious. highly recommended.
emma nicholas
wow this is lovely making it again today thanks
Tarryn
trying it out tonight !!!
Irina
Absolutely delicious and really easy to do! Everyone at home loved it! Thanks!
simon
my 2nd fav soup. but my wiffee loves it, and seen as shes cooking, she can make this 1 every time x
Hape
im will try the recipe it seems tp be the easiest one so far, and really looks like tons of people are indulging in it!
jojo
hey i would like to know when do u add the chicken stock?
Michelle
Check step 2. After the onions have been softened you add the butternut and stock to it. Happy cooking!
John
My first try and....DELICIOUS :0) thanks
Beth 999
Made this some in my cookery lesson. It is very yummy my mum took two flasks into work 🙂
MAIMIE MACDIARMID
HI I FIRST TASTED THIS SOUP IN AMERICA FOUR YEARS AGO AND HAVE NOW TRIED THE APPLE VERSION WITH MY CHILDREN THEY LOVE IT TOMORROW CHRISTMAS DAY AND TRYING IT OUT ON MY NIECE AND NEPHEW I AM SURE THEY WILL LOVE IT TOO
Leanne
Very easy to make and tasted delicious! kids loved it too!!
Michelle
Atara: 900ml (1½ pints) vegetable or chicken stock is meant to be used but I guess you can use plain water too if you like!
Atara
how much water do i put in and when?
Erica
This is so simple but delicious. Very good
Jess Elliott
Just made this soup and it was lovely! Thanks:) I also added a bit of cinnamon which was really nice! Highly recomended from someone who had never tried butternut squash before!
Emma Cutler
Its on the hob now simmering away - lets hope its as good as you people say!!
Darren Reynolds
This is indeed a delicious soup. For a bit of variation, I would recommend adding a parsnip. Peel the parsnip. Some parsnips might need their core removing (mine do; I grow my own, but most supermarket ones won't). Chop it into small pieces, no bigger than 1cm cubes. Add these with the butternut but extend the cooking to 45 minutes. For maximum happiness, make your own stock using the rest of the onion, the butternut peel and the parsnip peel,
helen sephton
If you saute the butternut squash first and slightly brown it, the soup tastes even better!
matia
i added one small pot of single cream and served with fresh chopped spring onions and fresh thyme.delicious 🙂 thanks for the recipe!
Michelle
Thanks, Lydia! I'm glad to hear you enjoyed it. 🙂
Lydia
Second time I've made this, and its gorgeous!!! Loving this site... getting lots of ideas!! 😀
Michelle
Thanks so much for the positive feedback, Jono! Do let me know how you get on with other recipes on the site. 🙂
Jono
Best soup ever...... For Whoever and whatever tastes, wins them all over from the 1st spoon to the bottom of the bowl..... Just made it myself with about 10 mins prep.. Now let's get eating.
D
Oh that recipe sounds great...thanks! I've bookmarked your blog. mmmmm.
D
emma
I am an awful cook and have has some disasterous attempts at makin soup but this recipe was so easy to follow and it was extremely tasty, even my ccildren had second helpings
Thanks
Paula Gibson
This is my first time at making this lovely looking soup thanks i'll let you know when i've eaten some mmmm
Michelle
Did you like it?
Sally
Never tried squash before so looked through so many recipes ... not brave enough to try them though. When I landed on this page and saw all the great comments I headed straight for the kitchen. It is so easy to make and tastes delicious. I added half a chilli as suggested above and used half stock and half coconut milk. Thanks for the recipe, it's great.
Mark H
This looks like a great recipe! Think I will try cooking this for the girlfriend very soon (will let everyone know how we get on!). Will be perfect for the winter months coming soon!
Kate
I just made this for my lunch, it was delicious. Thanks. Useful too because I managed to use up the squash that I had leftover from my beef stew.
Linda
I'm looking forward to trying this recipe. It sounds so easy, and I need "easy" at the moment as I am heading for chemo again next week for the second time in two years.
I live on soup for part of each cycle, so looking forward to trying this. The reviews say it all!
Lottie
Giving this soup a try tonight! 🙂
Leaving out the garlic & salt, and using low salt stock so my 7 month old can share it with us. As the squash was hers in the first place and i've pinched it to make soup lol.
From all the great comments I cannot wait to start cooking!
x
Michelle
Thanks for the positive comment, Sandy! Any feedback is always appreciated. There are other butternut/pumpkin soup recipes on Greedy Gourmet in case you want to get more adventurous. 🙂
Sandy
Gosh I made this today as I absolutely love butternut squash and was watching a cooking programme which said to roast the pips with some soy sauce...which I did and they turned out well. I was fortunate to find your receipe for soup and made 3 times the amount due to the size of the squash but it turned out really lovely. I will definately try the coconut milk and curry paste. Thank you for sharing this receipe it was truely delicious! I note what people say about peeling the squash but I didn't find it too bad with a potato peeler.
Sam
Absolutely love this recipe... have made it three times now and every time it tastes better! Thank you. Might try the coconut milk suggestion next time... yummy!
Alan
What a great recipe. We are attempting to grow our own butternut squash this summer and if it works, I can see lots more of this delicious soup on our menu.
dee
Jacqui (21nov09): If you want to keep the soup a few days in the pan, just bring it to the boil once each day for a couple of minutes to keep it fresh. You may have to add some water to replace what you boil away.
Great recipe. Have added it to my recipe collection for re-use.
anna
One of my two allocated butternut squashes turned out a bit icky and stringy inside, so I substituted it with the same weight in sweet potato - nice! Added a dash of Noilly Prat after sauteing the veg, seemed to lift it. Smidgen of cream & of truffle oil (cheap now at the supermarket) - yum!!
Elizeane
Thank you sooo much for this recipe!!! I didnt have anything on my fridge today but butternut squash,onion and garlic! Made the soup and it was lovely...but as I didnt have 900ml of stock (I used chicken stock), I add 300ml of coconut milk. My God, the soup was delicious!! 🙂
Marion
followed everyone's tips, roasted squash, onion & garlic with cinnamon and seasoning. Once blended, delicious!
Sammy
Wow!!! Its amazing, give it a try!!!
Olenka
Regarding peeling, put it in to the microwave for a minute or minute and a half, it will get softer and easier to peel. good luck
Hilary
just cooked this recipie delicious !!! I put some curry paste in with the onions and garlic what a winter warmer. I also found peeling the butternut squash a pain as well never mind more peelings for my compost bin!!!
angie
So easy to make and so tasty, followed carol's tip of adding half a red chilli and the rind of half a lemon. Will definatley be making it again.
Sue B
Lovely with a splash on coconut milk added at the end
R. Fisher
Easy to make,omitted olive oil and used used lite one cal instead still tasty.Can use it as a free food at slimming world
and therefore eat as much as i want.
Kaye
Lovely, delicious soup. I added a carrot and some fresh red chili pepper to give it a bit of a kick - scrumptious!!
JANE
Simply delicious - You will not be disappointed !
Nicki B
Try and bit of chopped up fresh sage to give it a twist. Is delicious!
F-O-O-D = YUMMMMMM
Ooo! This sounds Yummy!
I'll be making it for dinner tonight! 🙂
Phil R
I omitted the black pepper and the chicken stock (used filtered water)......still amazing taste.
cyd
try fresh chopped ginger also a bit differrent
laura f
I made this a few weeks ago and it was absolutely delicous! I don't cook (well unless you include bunging frozen food in the oven that is!) but this was simple to do but had an amazing taste to it. I added a little nutmeg to mine and some fabulous fresh bread (shop bought obviously!). My parents are coming down from London tomorrow to see my little one in his first nativity play and guess what they will be eating for their first course.... butternut squash soup! Thanks for recipe! xxx
Susipops
Great recipe, just made it, really, really tasty.
Sarah
i needed a recipe to try and recreate a soup i had in San Jose when the added two scallops to the middle of each bowl of soup.
VN
This was a great recipe. Very simple and very delicious 🙂
ART
I USED A DUTCH CHEESE SLICER TO PEEL IT,CUT DOWN ON THE TIME.DOWN SIDE,MY HANDS ARE ALL ORANGE FROM THE FLESHY CENTRE.SMELLS GREAT WHILE COOKIN!!!
alsilverfox
christina
a frying pan a blender and a knife
dead easy
alsilverfox
i am not a cook but being recently been made redundant and being at home all the time i thought i would give this a try believe me its the easiest thing i have ever done and the taste is great the only problem was peeling the buttersquash what a pain
Michelle
Jacqui: As a general rule I don't eat food that is more than 3 days old, so I can't tell you whether the soup is okay or not. As long as you don't add cream to it I don't see any reason why you can't freeze it though!
Jaqui Somers
Does anyone know how long the soup will keep for. I made some on Monday - and it's now Saturday - would it still be ok to eat or not? AND can it be frozen?
Thanks xxx
Kasie
I roast the squash first , makes it even sweeter with a really strong flavour.
val
lovely, easy recipe, for an interesting diference stir in drained can of chickpeas to the blended soup.
Jenny
Just made this. Very easy to make and tastes yummy. Now have something to take in flask to work tomorrow
Jane
Incredibly easy to make, yet really delicious.
Diana Ward
Mountain of butternut squash in the garden this year..just made gallons of your lovely soup, incorporating some of the above ideas into some..thanks from a blustery Northern France..
Debora
I just made your recipe and it's super yummy! Thanks for sharing.
jean bean
delicious soup ....i omitted some of the water for the stock and added coconut milk yummy!
Carol
Try adding half a chopped,deseeded red chilli,and/or the grated rind of half a lemon. This really gives it added zing!
Bethannie
did this for a catering exam, found adding an extra clove of garlic and sauteing the butternut squash also added a lovely strong flavour. Tastes nice garnished with corriander too!
ohh yessss!!!
Just made this recipe i have got to say it is lovely! first time i've tryed butternut squash just because i didn't know what to do with it before i saw this recipe, but very nice i must say.
Looks like i will be having soup for the next few weeks!.
Spicy Stuff
I didn't realise just how easy it was to make home made soup, thanks for this recipe. It looks fab and tastes very impressive for something so simple. I didn't have any parsley so sprinkled over some coriander and a little black pepper, and served with a small dollop of greek yoghurt.
Olasz
wow, what a colour! Spring came to town? 😉
The Duo Dishes
The color looks so pretty. We like nutmeg in our's!
nina
This is definitely my family's favorite soup too!!! Simple and easy, yet so comforting!!!!
Kevin
Looks good! Butternut squash soup is one of my favorites. I really like how such a simple soup can end up being so good!
Olga
That looks really good! Soups make for such a nice start to the meal.