Soup Vegetable Soup Healthy Squash Soup Recipes Healthy Butternut Squash Soup Recipes Sheet-Pan Roasted Butternut Squash Soup 5.0 (1) 1 Review Roasting the vegetables in the oven before blending them intensifies their flavors, resulting in a deeply rich and flavorful fall soup. We love the sweet and nutty flavor of butternut squash, but any winter squash with a similar texture, such as acorn, honeynut or kabocha squash, can be used in its place. By Melissa Gray Melissa Gray A graduate of the Culinary Institute of America, Melissa Gray trained in traditional French-style cooking, restaurant and front-of-house management. Since transitioning to recipe development and food styling in 2015, Melissa has developed over 1,500 original recipes and styled in over 300 photo shoots. EatingWell's Editorial Guidelines Published on August 20, 2024 Tested by Amanda Holstein Tested by Amanda Holstein Amanda Holstein fell in love with baking at the age of 6, and has continued to grow her passion through culinary school and working in bakeries. For more than 10 years, she worked at multiple well-known restaurants and bakeries in the Orlando, Florida, area, preparing delicious scratch-made desserts and assisting with dinner events, before becoming a test kitchen assistant at Dotdash Meredith. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Photo: Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Lindsey Lower Active Time: 20 mins Total Time: 55 mins Servings: 4 Nutrition Profile: No Added Sugar Sesame-Free Nut-Free Soy-Free High-Fiber Vegetarian Egg-Free Gluten-Free Gut Healthy Anti-Inflammatory Mediterranean Diet Jump to Nutrition Facts Jump to recipe This silky smooth Sheet-Pan Roasted Butternut Squash Soup is sure to be your new fall go-to. Roasting the antioxidant-rich squash, onion and apple together brings out their natural sweetness—and adds that little bit of roasted char, further amplifying and adding complexity to the flavors. Aromatic thyme adds floral notes, while the heavy cream provides just the right amount of density and creaminess. Keep reading for expert tips, including how to peel a butternut squash—plus a timesaving shortcut that will save you from having to peel at all. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! Consider buying pre-cubed butternut squash for a timesaving shortcut. Look for it in the produce section of the supermarket.You can add a flavorful garnish, such as a sprinkle of roasted pepitas, also known as hulled pumpkin seeds.Remember to take out the center piece of your blender lid when blending hot liquids as a safety precaution. This will allow steam and any built-up pressure to escape, preventing the blender lid from flying off and hot liquids from potentially burning you.This recipe calls for a Honeycrisp apple, but if you want a sharper flavor, use a Granny Smith. Nutrition Notes Butternut squash is a type of winter squash—and, as its color suggests, it's loaded with inflammation-busting antioxidants and vision-protecting vitamin A. Butternut squash also provides filling, gut-friendly fiber and potassium for healthy blood pressure. The vitamin C in butternut squash will give your immune system a boost. Besides adding amazing flavor to this soup, onions also bring a ton of health benefits. The fiber in onions acts as a prebiotic, feeding your beneficial gut bacteria—yes, bacteria need to eat to survive! Onions are also rich in the antioxidant quercetin, known for its ability to reduce triglyceride and cholesterol levels, which reduces the risk of heart disease. The sulfur-containing compounds in onions may help reduce cancer risk and age-related macular degeneration. Apples also contribute to the reduction of heart disease. Compounds in apples also support brain health and reduce cancer and diabetes risk. And, like onions, the fiber in apples feeds your beneficial gut bacteria. The heavy cream in this soup adds a richness that would be missed if it wasn’t included. The richness comes from the fat in the cream. Because cream is primarily fat and water, it doesn’t add much in the way of protein and calcium like milk does. If you wanted to reduce the fat content of this soup, but keep some of the richness, you could swap the heavy cream for half-and-half or whole milk. Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Lindsey Lower Cook Mode (Keep screen awake) Ingredients 1 butternut squash (about 2½ pounds), peeled, seeded and cubed (1-inch; about 6 cups) 1 sweet onion, cut into 1-inch wedges (about 1¾ cups) 1 Honeycrisp apple, peeled, cored and coarsely chopped (about 1¼ cups) ¼ cup extra-virgin olive oil 2 tablespoons fresh thyme leaves, plus more for garnish ½ teaspoon plus ⅛ teaspoon salt ¼ teaspoon ground pepper, plus more for garnish 3 cups lower-sodium vegetable broth or no-chicken broth 1 cup heavy cream Directions Preheat oven to 425°F. Toss squash, onion, apple, ¼ cup oil, 2 tablespoons thyme, ½ teaspoon plus ⅛ teaspoon salt and ¼ teaspoon pepper together on a large rimmed baking sheet; spread in a single layer. Roast, stirring once, until the squash and onion are tender and golden brown, 35 to 40 minutes. Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Lindsey Lower Transfer the squash mixture and any drippings from the pan to a blender; add 3 cups broth and 1 cup cream. Secure lid on blender; remove center piece to allow steam to escape. Place a clean towel over the opening. Process until smooth, about 1 minute. Garnish with additional thyme and pepper, if desired. Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Lindsey Lower Frequently Asked Questions Can I make this soup ahead and freeze it? Yes, it should be good for up to 3 months in the freezer. You can also store it in single-serve portions for convenience. When reheating, you may need to add a little more broth before heating it on the stovetop or in the microwave. If you prefer to store it in the fridge, it will last for up to 3 days in an airtight container. What’s the best way to peel butternut squash? When removing the skin from butternut squash, you can use a knife, swivel peeler or Y-peeler. To make it easier and safer, cut the squash in half and place the cut side down on the cutting board before peeling. This will prevent the squash from rocking. Can I use my immersion blender? You can use an immersion blender, but we wouldn’t recommend it for this soup because the result won’t be as smooth and creamy as what you can achieve with a countertop blender. What should I serve with butternut squash soup? This soup is hearty and can be a main course with some good bread. It’s also great as a starter or side dish, especially with grilled cheese sandwiches or Baked Mac & Cheese. EatingWell.com, August 2024 Rate It Print Nutrition Facts (per serving) 477 Calories 35g Fat 41g Carbs 5g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size about 2 cups Calories 477 % Daily Value * Total Carbohydrate 41g 15% Dietary Fiber 6g 23% Total Sugars 16g Protein 5g 10% Total Fat 35g 45% Saturated Fat 16g 78% Cholesterol 67mg 22% Vitamin A 1460µg Vitamin C 54mg 60% Vitamin D 1µg Vitamin E 6mg 38% Folate 84µg Vitamin K 15µg Sodium 398mg 17% Calcium 174mg 13% Iron 2mg 12% Magnesium 91mg 22% Potassium 1010mg 21% Zinc 1mg 6% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Additional reporting by Carrie Myers, M.S. Carrie Myers, M.S. Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a freelance writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications, such as Cook’s Illustrated and Cook’s Country magazines, and has edited cookbooks for Dovetail Press and The Taste Curators. EatingWell's Editorial Guidelines