Roasted Butternut Squash Soup {Lightened Up}

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Tis the season of holiday parties and all the yummy treats. I feel like it’s necessary to try and balance the extra goodies with plenty of veggies! Here’s an easy way to increase your daily dose of vegetables without spending a huge chunk of your macro budget. Pair this roasted butternut squash soup recipe with some protein and you’ve got yourself a meal. Maybe with some French Dip Sandwiches? Yum!

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Light and macro-friendly butternut squash soup. #stayfitmom #butternutsquashsoup #macrofriendlyrecipe #macrodiet

I’m going to let you in on a little secret. Ready? I am not a fan of butternut squash. Cubbed or sliced on my plate as a side dish? No thanks. I want to love it, and I’ve tried, but I just can’t. But what’s crazy is I have always loved butternut squash soup. Please tell me I’m not the only one? It must be the combination of the butter and oils that balance out the flavor to my liking. I don’t know but I love this soup!

I saw a friend on Instagram eating some butternut squash soup a couple weeks ago and it made me crave it again. I knew I would have to lighten it up a bit though because it’s typically made with plenty of oil, butter, and usually heavy whipping cream. Rest assured that even lightened up, it’s a wonderfully savory dish you’ll love.

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Roasted Butternut Squash Soup

Servings: 8
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  • 3 pound butternut squash, 1230g once peeled and cubed
  • 2 stalks celery, 100g
  • 1/2 yellow onion, diced (150g)
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon butter
  • 32 ounces broth, chicken or vegetable
  • 1/3 cup lite coconut milk, I used the canned stuff
  • 1/2 teaspoon dried thyme
  • salt & pepper
  • 1/2 cup water


  • Preheat oven to 400 degrees F.
  • Slice your butternut squash in half, remove seeds, and peel. Slice up into small cubes and place on a cookie sheet.
  • Drizzle 1 tablespoon of the olive oil all over the squash. Graciously sprinkle with salt and pepper.
  • Pour 1/2 cup water onto the cookie sheet as well. Place in the oven on the center rack and roast for 35 minutes.
  • While the squash is roasting slice up your onions and celery.
  • In a large pot sauté the onions and celery in the remaining 1 tablespoon of olive oil and butter. Sprinkle with salt, pepper, and thyme.
  • Once the veggies become translucent and in your broth and turn off the heat if the squash isn’t done yet.
  • Once the squash is cooked carefully dump it (along with all remaining water still on the pan) into the pot with the veggies and broth.
  • Bring to a boil over medium high heat. Once boiling reduce heat to low and let it simmer 10 minutes.
  • Remove from heat and carefully blend with an emulsion blender or put it in a blender like a Vitamix to blend until smooth.
  • Stir in coconut milk and enjoy!


To easily log in MyFitnessPal search: Stay Fit Mom Roasted Butternut Squash Soup


Serving: 250g, Calories: 132kcal, Carbohydrates: 17.8g, Protein: 2.4g, Fat: 5.8g, Fiber: 3.6g
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