Healthy Butternut Squash Soup

butternut squash soup

You wouldn’t know by the thermometer today that we are 2 weeks into Fall.  I have to say that it really makes me bonkers that our weather in Tennessee will swing a full 30-40 degrees in one day, but what especially drives me bonkers is that it is almost 90 degrees today!!  Oh, well, what can I do…….pretty much nothing.

I love Fall for so many reasons.  I especially love that like the changing of the leaves, food becomes a little heartier, a little more comforting, and a little warmer.  I’m a huge fan of butternut squash and especially butternut squash soup.  Chef Donald Main, one of Nashville’s great chefs at Tin Angel, showed me how to make the most fantastic butternut squash soup for my “Breakdown” series for Nashville Lifestyles.  It is INSANELY good!!!!   I could honestly eat it every day, BUT it is full of heavy cream and butter, so unless I want to invest in Hanes sweat pants, I kind of need to lighten it up with my at-home version.  Goat cheese gives this recipe the creamy texture that heavy cream would give and it is sweetened up a bit with honey, so this one definitely will make it’s way on our weekly Fall (and probably winter, too) menu!!

Healthy Butternut Squash Soup

Yield: 3-4

Healthy Butternut Squash Soup


  • 1 medium butternut squash, roasted
  • 2 cups low sodium chicken broth
  • 2 teaspoons fresh sage, finely chopped
  • 1/2 small sweet yellow onion, chopped
  • 2 garlic cloves, minced
  • 1 tablespoon butter
  • 2 ounces goat cheese
  • 1 tablespoon honey
  • 1 teaspoon kosher salt
  • Freshly ground black pepper to taste


  1. Cut a medium butternut squash down the length of the squash and scoop out the seeds. Place on a greased baking sheet and add 1/2 tsp butter to each bowl in the squash halves. Roast on 450 degrees F for 30 minutes or until fork tender.
  2. In a saute pan, melt 1 tablespoon butter. Add onions and garlic and saute until soft.
  3. Scrape squash out of peel into a food processor. Add chicken broth, sauteed onions & garlic and pulse until smooth. Add goat cheese, sage, honey, salt and pepper. Pulse until smooth.
  4. Serve immediately. Garnish with sage leaves.
  5. To make ahead of time, only combine the squash, sauteed onions and garlic, and chicken broth in the food processor. Refrigerate. When ready to serve, heat over medium heat in a large saucepan and stir in goat cheese, sage, and honey. Once cheese is melted, stir to combine and season with salt & pepper.

If you’re a fan of butternut squash, you should love these, too!

Butternut Squash Ravioli with Sage Brown Butter

butternut squash & leek dipB

Butternut Squash & Leek Dip

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