Pumpkin Spice Butternut Squash Soup


Simmer up a light and tasty fall soup, made creamy with coconut milk and Greek yogurt.

Prep Time:
40 mins
Additional Time:
20 mins
Total Time:
1 hrs
12 servings


  • 1 tablespoon olive oil

  • cup chopped onion

  • 2 cloves garlic, minced

  • 8 cups peeled and cubed butternut squash

  • cup chopped apple

  • ½ cup chopped carrot

  • ¾ teaspoon kosher salt

  • ½ teaspoon pumpkin pie spice

  • ¼ teaspoon black pepper

  • 1 (14.5 ounce) can reduced-sodium chicken broth

  • 1 (14 ounce) can unsweetened light coconut milk

  • 1 tablespoon packed brown sugar (see Tips)

  • 5 tablespoons plain nonfat Greek yogurt

  • 5 tablespoons salted roasted hulled pumpkin seeds (pepitas)


  1. In a 4- to 6-qt. Dutch oven heat oil over medium. Add onion and garlic; cook 5 minutes or until onion is tender, stirring occasionally. Stir in the next six ingredients (through pepper). Cook and stir 4 minutes. Add broth. Bring to boiling; reduce heat. Simmer, covered, 20 to 25 minutes or until squash and carrot are tender, stirring occasionally. Remove from heat. Stir in coconut milk and brown sugar.

  2. Using an immersion blender (or working in batches in a food processor or blender), blend squash mixture until smooth, adding water if needed to reach desired consistency.

  3. Serve soup topped with yogurt, pumpkin seeds, and, if desired, additional pumpkin pie spice.


Tips: Sugar Substitute: Choose Splenda Brown Sugar Blend. Follow package directions to use product amount equivalent to 1 Tbsp. packed brown sugar. PER SERVING WITH SUBSTITUTE: Same as below, except 129 cal., 4 g total sugar.

Nutrition Facts (per serving)

131 Calories
6g Fat
16g Carbs
4g Protein
Nutrition Facts
Servings Per Recipe 12
Calories 131
% Daily Value *
Total Carbohydrate 16g 6%
Dietary Fiber 3g 9%
Total Sugars 5g
Protein 4g 7%
Total Fat 6g 8%
Saturated Fat 3g 15%
Cholesterol 0mg 0%
Vitamin A 10775IU 215%
Vitamin C 21mg 23%
Folate 31mcg 8%
Sodium 133mg 6%
Calcium 60mg 5%
Iron 1mg 7%
Magnesium 66mg 16%
Potassium 409mg 9%

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.

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