Low Sodium Creamy Butternut Squash Soup

Cozy up with a bowl of Low Sodium Creamy Butternut Squash Soup, a wholesome and heart-healthy twist on a classic comfort food. This velvety soup is infused with natural sweetness from roasted butternut squash and earthy warmth from freshly grated ginger and nutmeg. A splash of unsweetened almond milk delivers creaminess without the heaviness, while fresh thyme adds an aromatic herbal note. With low-sodium vegetable broth as its savory base, this soup is thoughtfully crafted to balance bold flavors with dietary mindfulness. Whether you're looking for a nourishing lunch or a lighter dinner, this easy-to-make recipe is ready in just one hour and perfect for meal prepping. Serve it hot and garnish with a sprinkle of fresh thyme for an elegant finishing touch!

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 pounds butternut squash
• 2 tablespoons olive oil
• 1 medium onion
• 3 garlic cloves
• 4 cups low-sodium vegetable broth
• 1 cup unsweetened almond milk
• 0.5 teaspoon ground black pepper
• 0.25 teaspoon nutmeg
• 1 teaspoon fresh thyme
• 1 inch piece fresh ginger

Directions

Step 1

Peel the butternut squash, remove the seeds, and chop it into 1-inch cubes for even cooking.

Step 2

Finely chop the onion and mince the garlic cloves. Peel and grate the fresh ginger.

Step 3

In a large pot, heat the olive oil over medium heat. Once the oil is shimmering, add the chopped onion and sauté until translucent, about 5 minutes.

Step 4

Add the minced garlic and grated ginger to the pot. Stir and cook until fragrant, about 1 minute.

Step 5

Add the cubed butternut squash to the pot along with the low-sodium vegetable broth. Bring the mixture to a simmer over medium-high heat.

Step 6

Reduce the heat to low, cover the pot, and let the soup simmer for about 30 minutes or until the butternut squash is tender and easily pierced with a fork.

Step 7

Remove the pot from the heat. Use an immersion blender to blend the soup until it is smooth and creamy. Alternatively, you can use a countertop blender by transferring the soup in batches.

Step 8

Once blended, return the soup to the pot if using a countertop blender. Stir in the unsweetened almond milk, and add the ground black pepper, nutmeg, and fresh thyme.

Step 9

Simmer the soup over low heat for an additional 5 minutes, allowing the flavors to meld together.

Step 10

Taste and adjust seasoning if necessary, keeping to low sodium options. Serve hot, garnished with additional fresh thyme if desired.

Nutrition Facts

Serving size	(2271.4g)

Amount per serving	% Daily Value*
Calories	786.5

Total Fat 32.3g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 3.3g
Cholesterol 0mg	0%
Sodium 751.0mg	0%
Total Carbohydrate 124.8g	0%
Dietary Fiber 32.1g	0%
Total Sugars 26.8g
Protein 11.8g	0%

Vitamin D 87.8IU	0%
Calcium 879.2mg	0%
Iron 7.6mg	0%
Potassium 3722.9mg	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: 34.7%

Protein: 5.6%

Carbs: 59.6%