Creamy Butternut Squash Soup

PrintPrintable Version

Creamy Butternut Squash Soup

Recipe Summary

Preparation time: 30 minutes

Number of servings: 8


    • 2 lbs butternut squash, peeled and cut into chunks
    • 4 cups low-sodium, low-fat vegetable broth
    • 1 1/4 cup non-fat sour cream
    • 2 Tbsp butter
    • 1/4 tsp cayenne, or to taste
    • salt and pepper to taste
    • 1 cup mushrooms, sliced
    • 1/4 cup chives, cut into 1-inch pieces


Combine the squash and vegetable broth in a saucepan, and bring to a boil over high heat. Reduce the heat to medium, and simmer for about 20 minutes or until the squash is very tender.

Let cool, and then puree the mixture in a blender. (You may prepare the recipe in advance up to this point; you can keep the mixture refrigerated in a covered container for up to 2 days.)

Return the puree to the saucepan, and turn the heat to medium-low. Stir in the non-fat sour cream along with the butter, cayenne, and salt and pepper to taste. Cook and stir until heated through (do not boil). Keep warm over low heat.

Meanwhile, spray skillet with cooking spray. Heat skillet over moderately high heat until very hot; then sauté mushrooms, stirring, until golden brown—about 5 minutes.

Serve the soup with sautéed mushrooms and chives.

Nutrition Facts
Creamy Butternut Squash Soup 
Serving Size 1/8 of recipe
Amount Per Serving 
Calories 110 Calories from Fat 15
% Daily Value (DV)* 
Total Fat 2g 2%
Saturated Fat 1g 5%
Cholesterol10 mg 3%
Sodium 420mg 18%
Total Carbohydrates 22g 7%
Dietary Fiber 4g 16%
Sugars 9g
Protein 5g  
Vitamin A 180%
Vitamin C 35%
Calcium 15%
Iron 6%
* Percent Daily Values are based on a 2,000-calorie diet.
Diabetic Exchange**
Carbohydrates 1
Meat 0
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

Reproduced from Centers for Disease Control and Prevention. Used with permission.
This recipe is provided as a service of makes no representations, nor assumes any responsibility, concerning same.

Recipes that are "low fat," "low calorie," low cholesterol," and/or "low sodium" conform to the relevant criteria from the National Heart, Lung, and Blood Institute.