Butternut Squash Soup – Thick and creamy but still good for you!

Firstly,  I would like to apologize for my suuuuuuuper long hiatus from blogging.  The last month and a half at the internship have just been insanely busy.  But, on a happy, happy, happy note – 5 weeks to go!!!  I can’t believe I’m getting close to the end – soon I will be able to get a job!!!

Now, onto equally important matters……soup.  More specifically, butternut squash soup.  I know what you’re thinking – did this girl forget that it’s May???  Well no, dear readers, I am not that out of the loop – not yet anyway.  I know that squash is typically a fall/winter food, but who says you can’t enjoy it year round?  Not me, that’s for sure.  This recipe for B-nut squash soup is an oldie, but a goodie.  It’s actually in the cookbook I published in college, except in the book, I talk about using a whole squash and roasting and peeling all the skin off and all that jazz.  But guess what, all that jazz is a lot of work, and right now I’m just too busy for such nonsense.  So today, I present to you the lazy girl’s method of B-nut squash soup.  Easier, faster, and equally delicious.  Behold….

Delightfully Orange.

Delightfully Orange.

This soup is soup-er creamy.   Sorry, bad pun.  Anyway, it’s really healthy – that squash provides fiber and beta carotene!  And even though it’s creamy, it’s not made with cream.  I use low fat cream cheese to give it such a thick and rich texture.  Here’s the recipe:


2 lbs butternut squash (I opted for the easy method and just bought it already peeled and cubed)
1 medium to large yellow onion, diced
3 chicken boullion cubes + 4 cups water (or 4 cups chicken – or veggie if vegetarian – broth)
1/2 tsp marjoram (the spice, not the butter substitute…subtle difference in spelling/pronunciation)
1/4 tsp ground black pepper
1/8 – 1/4 tsp cayenne pepper (depending on how much you like spicy flavors)
1/2  to 1 (8oz) package of neufchatel cheese (which is the 1/3 less fat cream cheese – use half a package or a whole package, depending on how thick and creamy you like your soup to be)


1.  Preheat oven to 350 degrees. Spread cubed squash on a baking sheet and drizzle with olive oil (or spray the sheet with PAM first).  Pop that sheet into the oven for about 45 minutes.   It’s done when it’s soft and starting to get browned edges.  You may want to do this step first before proceeding to step 2.  Cause the rest of this soup does not take very long.

Squash roasting in the oven :-)

Squash roasting in the oven 🙂

2.  Sautee your diced onion in a large saucepan until translucent.  Add in water and boullion cubes (or broth).  If using boullion cubes and water, use a wooden spoon to break up the cubes and get it all mixed in with the water.  Then, add spices, roasted squash, and cream cheese.  Use the wooden spoon to break up the cream cheese. Stir it in until it’s all melted and mixed together.

At this point it looks like this, and you can probably understand why it should be blended....

At this point it looks like this, and you can probably understand why it should be blended….

3. Transfer the soup to a blender, and blend for a minute (or like ten seconds if you have a high speed blender like a Vitamix), and then return to the saucepan.

Much better :-)

Much better 🙂

4.  You’re done!  Eat it!



I topped mine with some roasted pumpkin seeds and some dried marjoram.  This soup is very filling.  I love to eat it with a slice of grainy bread, which makes it even more filling.

This soup is so easy, and it freezes well if you don’t think you can eat the whole batch in one night.  This recipe makes around 8 cups (I’m guesstimating, didn’t actually measure…)  I highly recommend you try it, and then if you do, let me know what you think!!!


2 thoughts on “Butternut Squash Soup – Thick and creamy but still good for you!

  1. There is a pre-made butternut squash base so that is already to go. Might have been made by College town, and might include ingredioents tjhat you migjht exclude in more healty recipes[e Leslie

    hHere is

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s