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Autumn Squash Soup

Creamy homemade Autumn Squash Soup is made in just 20 minutes time without the need to have to roast butternut squash. Best of all it tastes similar to the seasonal Panera squash soup. Each bowl of butternut squash soup is gluten free and is just under 100 calories per servings.
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Course: Main Course, Soup
Cuisine: American
Diet: Gluten Free
Prep Time: 5 minutes
Cook Time: 12 minutes
Total Time: 17 minutes
Servings: 6
Calories: 78kcal


  • Stove Top


  • 1 tablespoon unsalted butter
  • 2 tablespoons onion minced
  • 1 tablespoon garlic minced
  • 15 ounces pumpkin puree
  • 12 ounces cooked butternut squash frozen and thawed
  • 2 teaspoons ground sage
  • ¼ teaspoon crushed rosemary
  • ¼ teaspoon thyme leaves
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • dash of nutmeg
  • 32 ounces chicken broth


  • In a large soup pot, melt the butter on medium heat. Then add in the onion and garlic and cook for 1 minutes.
  • Add in the pumpkin, butternut squash, and spices. Mix well and then add in the chicken broth. Mix well and cook for 10 minutes.
  • Ladle into bowls and enjoy.


  • Dairy Free - You can make this soup dairy free by using olive oil instead of butter.
  • Frozen Butternut Squash - I use frozen butternut squash so I can make this soup super quick.
  • For Added Spice - You can add in ¼ teaspoon of ground ginger or even yellow curry for additional flavor.
  • Richness - To amp up the richness (and a few calories more) you can add in 2 ounces of softened cream cheese to the soup for an extra layer of creamy flavor.


Serving: 1cup | Calories: 78kcal | Carbohydrates: 14g | Protein: 2g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 5mg | Sodium: 657mg | Potassium: 479mg | Fiber: 3g | Sugar: 4g | Vitamin A: 17125IU | Vitamin C: 26mg | Calcium: 60mg | Iron: 2mg
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