Low Fat Panera Autumn Squash Soup

Indulge in the cozy, comforting flavors of fall with this Low Fat Panera Autumn Squash Soup—a lighter take on the beloved seasonal favorite. Packed with wholesome ingredients like velvety butternut squash, pumpkin puree, and a touch of light coconut milk, this soup delivers a rich and creamy texture without the heavy calories. A hint of apple juice adds a natural sweetness, while warm spices like cinnamon, nutmeg, and curry powder create a perfectly balanced flavor profile. With just 20 minutes of prep and an easy simmer-and-blend technique, this nutrient-packed soup is ideal for busy weeknights or elegant holiday starters. Garnish with pepitas or a dollop of low-fat yogurt for a truly delicious and satisfying bowl that celebrates the best of autumn's harvest. Explore this recipe for a healthy yet indulgent twist on Panera's classic!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 4 cups Butternut squash, peeled and cubed
• 1 cup Pumpkin puree
• 1 large Carrot, peeled and diced
• 1 medium Onion, diced
• 2 cloves Garlic, minced
• 4 cups Chicken broth, low sodium
• 1 cup Apple juice
• 1 cup Coconut milk, light
• 2 tablespoons Maple syrup
• 1 teaspoon Curry powder
• 1 teaspoon Cinnamon
• 1 teaspoon Ground nutmeg
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper

Directions

Step 1

Peel and cube the butternut squash.

Step 2

In a large pot over medium heat, add diced onion and minced garlic. Sauté until onion is translucent, about 5 minutes.

Step 3

Add the cubed butternut squash and diced carrot to the pot and cook for another 5 minutes.

Step 4

Pour in the chicken broth and bring to a boil. Reduce the heat to low and let simmer until the squash and carrots are tender, about 20–25 minutes.

Step 5

Once vegetables are tender, stir in the pumpkin puree, apple juice, coconut milk, maple syrup, curry powder, cinnamon, nutmeg, salt, and black pepper.

Step 6

Use an immersion blender to puree the soup until smooth. Alternatively, let the soup cool slightly and puree in batches in a standard blender.

Step 7

Return the soup to the pot and heat over low heat for an additional 5 minutes to allow the flavors to meld.

Step 8

Taste and adjust seasonings as needed.

Step 9

Serve warm with your choice of garnish such as pepitas or a dollop of low-fat yogurt.

Nutrition Facts

Serving size	(2504.5g)

Amount per serving	% Daily Value*
Calories	854.4

Total Fat 21.5g	0%
Saturated Fat 11.9g	0%
Polyunsaturated Fat 1.9g
Cholesterol 4.9mg	0%
Sodium 3818.2mg	0%
Total Carbohydrate 168.4g	0%
Dietary Fiber 31.9g	0%
Total Sugars 85.7g
Protein 15.6g	0%

Vitamin D 0IU	0%
Calcium 460.9mg	0%
Iron 11.6mg	0%
Potassium 2915.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 20.8%

Protein: 6.7%

Carbs: 72.5%