skinny butternut squash soup recipe serves 6 low fat low calorie view of top of serving

If you’re looking for a fall favorite to please everyone in the family, you’ve found it! Our Skinny Butternut Squash Soup is a hearty, flavorful soup that we absolutely adore! A few apples, along with oven-roasted squash and onions pack this dish with tons of fall flavor! (Hate trying to cut into squash? Here is a quick tip: Pop your squash in the microwave for just 2-3 minutes to make cutting into it a breeze!)

Skinny Butternut Squash Soup

Prep time: 40 minutes

Cook time: 4 hours on high, 8 hours on low

Yield: 6 servings

Serving size: 1½ cups


  • 4 pound butternut squash
  • 3 apples
  • 1 sweet onion
  • 32-ounces Pacific® Organic Reduced Sodium Chicken Broth
  • 2 bay leaves
  • 1 tablespoon rosemary and garlic blend seasoning
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 tablespoon extra virgin olive oil
  • Optional*:
  • reduced-fat sour cream
  • fresh chives, chopped
  • *Optional ingredients are not included in nutrition calculations.


  1. Preheat oven to 400º F.
  2. Place butternut squash in microwave for 2-3 minutes to soften squash before slicing.
  3. Slice the squash lengthwise down the center from top to bottom.
  4. Scoop out seeds from squash.
  5. Slice onion down center.
  6. Spray a roasting pan with nonstick cooking spray.
  7. Place squash halves and onion onto roasting pan. Sprinkle with extra virgin olive oil.
  8. Bake squash and onions in oven for 35-40 minutes.
  9. Remove squash and onions and allow to cool.
  10. Peel and dice apples and add to slow cooker.
  11. After squash and onions have cooled, remove skin and chop squash. Add to slow cooker. Dice onions and add to slow cooker.
  12. Add chicken broth, rosemary and garlic blend, salt and pepper to slow cooker.
  13. Stir all ingredients to mix and cook on high for 4 hours or on low for 8 hours.
  14. After squash has cooked, remove bay leaves and using an immersion blender or blender, blend to desired consistency.
  15. To serve, top with a (optional) tablespoon of light sour cream and fresh chives.

Nutrition Information

Per Serving (1½ cups):

Calories: 197

Fat: 2g

Carbohydrates: 46g

Fiber: 11g

Protein: 4g

Sugars: 17g

Sodium: 524mg

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