Healthy Butternut Squash And Sweet Potato Soup Recipe

Looking for a soup recipe that is packed with flavor and healthy nutrients? Try this butternut squash and sweet potato soup recipe. Combining the savory flavors of butternut squash with sweet potatoes along with spices and herbs will have your taste buds singing hallelujah!

I’ve tried the easy butternut squash recipe and the roasted butternut squash recipe. Both are delicious but honestly, I prefer this sweet potato butternut squash recipe. Adding mouth-watering toppings to your butternut squash soups can take it from good to great as well.

Please know that all of my soup recipes are low in calories and fat but you can always substitute the ingredients to fit your needs.

Healthy Butternut Squash And Sweet Potato Soup Recipe

Butternut Squash And Sweet Potato Soup

When choosing butternut squash for your soup recipes, always make sure to get them fully ripe. The ones with creamy tan-rich colors are usually best for soups. You also want to stay away from the ones with spots or bruises cause they could be overly ripe or rotten.

As for the sweet potatoes, get the ones that are medium in size and have a uniform color. Steer clear of wrinkled potatoes if you want more freshness and flavor.

Ingredients for 6-8 servings |Preparation & Cooking time: 40 minutes

  • 2 tablespoons of organic virgin olive oil
  • 2 medium onions (chopped)
  • 2 pounds of butternut squash (cut into 1-inch chunks)
  • 2 pounds of sweet potatoes (cut into 1-inch chunks)
  • 8 cups of low-sodium chicken broth
  • 1/2 teaspoon of salt
  • 1/2 teaspoon of black pepper
  • 1/2 teaspoon of ground cinnamon
  • 1/2 teaspoon of ground nutmeg
  • 1 cup of 0-fat coconut milk


Heat the olive oil and saute the onions until soft and translucent, about 5 minutes. Next, add in the sweet potatoes, butternut squash, chicken broth, salt, and black pepper.

Cover the soup until it starts to boil and lower the heat to simmer for 15-20 minutes or until the vegetables are fully cooked. 

Using an immersion blender, blend the soup until smooth and creamy, and add in the nutmeg, cinnamon, and coconut milk. You can continue to simmer the soup for a thicker consistency but make sure to stir occasionally.

Storage Instructions: The soup can be frozen for up to 3 months. Defrost the soup in the refrigerator for 12 hours and then add in a little bit of water or chicken broth and reheat it over medium heat until hot.

Butternut Squash Sweet Potato Soup NutritionFacts

Each serving of this creamy butternut sweet potato soup contains 335 calories | 6.4g (8%) total fat | 1.8g (9%) saturated fat | 0% cholesterol | 312mg (14%) sodium | 65.5g (24%) total carbs | 10.2g (36%) dietary fiber | 5.9g total sugars | 6.9g protein | 8% calcium | 14% iron | 39% potassium |

What Makes This Soup Healthy

Butternut squash is very high in dietary fiber which helps improve digestion and reduce constipation. Dietary fiber also helps keep you full longer during the day which is great for those trying to lose weight.

Butternut squash is also high in protein, calcium, iron, and potassium, therefore, awesome for increasing energy levels and strengthening your muscles. 

Lastly, it’s low in saturated fat, sodium, and cholesterol which makes it perfect for your overall health. 

Sweet potatoes are also packed with dietary fiber, 2 times more than butternut squash. It also contains a good amount of plant-based protein, potassium, and iron.

With that being said, sweet potatoes are high in carbs so if you are on a low-carb diet, you need to take that into consideration. 

The Bottom Line – Eating high-fiber and protein-rich vegetables will keep you regular, increase your energy levels, and keep you full longer during the day.

What to Serve With Your Butternut Squash And Sweet Potatoe Soup

Your options are endless, I even wrote a whole post on side dishes for butternut squash. You can start with bacon crumbles, turkey, smoked salmon, lobster, or even pork belly to increase your protein intake.

Or serve with some fresh homemade garlic bread, Tuscan loaf, or French baguette. Glazed carrots, fresh spinach salads, or cranberry salads are also some of your options as well. 

Try my healthy low-calorie vegan stuffed zucchini recipe


I really hope you try this butternut squash sweet potato soup recipe. If you do, please let me know how it went in the comments below. I love hearing from my readers. You can also find me on Pinterest for more awesome recipes and tips. Until next time, stay awesome mama!

Healthy Butternut Squash And Sweet Potato Soup Recipe

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