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Home » Recipes » Freezer Friendly

Butternut Squash and Sweet Potato Soup

Published: Nov 10, 2016 · Modified: Sep 13, 2018 by Eileen xo

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Butternut squash and sweet potato soup is creamy without adding any cream!  A great way to get a creamy texture is to puree the soup!

A super healthy, low-fat, low-carb and delicious soup! An easy and quick choice for any weeknight meal! Perfect for any Holiday meal too!

butternut-squash-and-sweet-potato soup

My recipe for this butternut squash and sweet potato soup is super creamy! Yet, there is no cream!  This soup is low-calorie, low-fat, and tasty!  I first published this recipe last year and I have updated the recipe and added new photos.  The addition of cinnamon which really adds lovely  flavor!     Delicious, low-calorie and nutritious! everyone is happy!


butternutsquashandsweetpotatosoup

This soup is really hearty and fills me up!  Butternut squash and sweet potatoes are so great for your health! Both are loaded with potassium which helps to keep blood pressure in check! They are loaded with vitamin A which is great for our eyesight! Both also contain vitamin C which helps our immune system! So go ahead and make this tasty soup! Your body will thank you!butternut-squash-sweet-potato-soup-

I love Autumn and soup I can eat year round! This one is a family favorite and I hope you make it and enjoy as much as we do! I pair this with my Roasted Seasoned Winter Squash Seeds! Nothing gets wasted in the butternut squash! The seeds are seasoned with Homemade Seasoning Salt, which works great on any squash seeds! Add a little low-fat sour cream as a garnish, and enjoy!

I hope you like this recipe, and if so, please share the love on Facebook, Pinterest, or your favorite way of relating to your friends and family, and please continue connecting with me on Instagram, Twitter, Bloglovin, Google Plus !

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Thank you for always sharing my passion and love for food and family!

butternut squash and sweet potato soup

xo!

butternut squash sweet potato soup

Butternut Squash and Sweet Potato Soup

Butternut squash and sweet potato soup is super creamy without any cream! A fantastic and nutritious meal for any night and perfect for any Holiday meal!
5 from 1 vote
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Course: Soup
Cuisine: American
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 8 servings
Calories: 17kcal
Author: Eileen xo

Equipment Needed:

Ingredients

  • 1 teaspoon olive oil
  • 1 onion diced
  • 2 cloves garlic minced
  • 1 large butternut squash peeled and diced to one cubes
  • 2 large sweet potatoes peeled and diced into one cubes
  • 1 teaspoon cinnamon
  • 32 ounces vegetable stock
  • ½ teaspoon black pepper
  • salt to taste
  • Roasted Seasoned Squash Seeds garnish
US Customary - Metric

Instructions

  • Heat a Dutch over medium heat, Add in onions and saute for about 2 minutes, onions will be translucent.
  • Add in garlic and stir for about another minute.
  • To the pot, add cubed butternut squash, sweet potatoes, vegetable stock, cinnamon, ground black pepper, and salt.
  • Simmer for about 45 minutes. Squash and potatoes should be fork tender.
  • Use an emulsion blender to puree the soup. Can use a blender also. NOTE: if using a blender, puree soup in batches. Be careful, as the soup is hot. Use a towel to hold over cover while blending the soup.
  • Check the seasoning and adjust, if needed.
  • Soup is ready to serve. Can be kept in the fridge for about 4 days.
  • Soup also freezes well.

Notes

  • Any nutritional value used is an estimate. These figures can change based on ingredients and portion size

Nutrition

Serving: 1bowl | Calories: 17kcal | Carbohydrates: 3g | Protein: 0g | Fat: 0g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 454mg | Potassium: 20mg | Fiber: 0g | Sugar: 1g | Vitamin A: 290IU | Vitamin C: 1.2mg | Calcium: 7mg | Iron: 0mg
Tried this recipe?Mention @Everyday_Eileen or tag #everydayeileen!

 

 

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Thank you for sharing!

795 shares
  • Share74
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  • Yummly

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Reader Interactions

Comments

  1. Arlene Katz

    April 03, 2018 at 12:19 pm

    5 stars
    This was just wonderful. I loved the flavor of this soup.

    Reply
    • Eileen xo

      April 03, 2018 at 12:20 pm

      Excellent Arlene. I am happy you enjoyed the soup. It is a good one.

      Reply
  2. Lisa

    February 12, 2018 at 7:51 pm

    This soup looks amazing but I don’t know how much butter squash to use or how many sweet potatoes to use. Can you please let me know?

    Reply
    • Eileen xo

      February 12, 2018 at 8:18 pm

      Hi Lisa, I have recently changed how my recipes are published and I am still reviewing the corrections. Thank you for letting me know about the ingredients in the soup not showing correctly. I have corrected the amounts. I use a large butternut squash. Usually its around 4.5 - 5 pounds. The sweet potatoes I use 2 large sweet potatoes. I don't normally weigh them. I hope that helps. I hope you let me know how the soup is after you make it.

      Reply
  3. Sara @ Life's Little Sweets

    December 17, 2015 at 11:00 pm

    I love butternut squash! What a superb soup! Thank you for sharing this recipe, pinning now to my Soup board, thank you!

    Reply
    • Eileen xo

      December 18, 2015 at 1:25 am

      Thank you Sara! I am so glad you like the recipe and thank you so much for the pin xo!

      Reply
    • Eileen xo

      December 22, 2015 at 6:43 am

      I am so glad you like it, let me know how it turns out after you make it

      Reply
  4. Nicole Escat

    December 13, 2015 at 9:11 am

    Yummy! I'm sure my husband and kids would love it, I would love to try it.

    Reply
  5. Rosey

    December 13, 2015 at 6:20 am

    The perfect flavor combos for this time of year. It's a great looking soup too!

    Reply
    • Eileen xo

      December 13, 2015 at 2:37 pm

      Thank you so much!

      Reply
  6. Jes

    December 12, 2015 at 8:00 am

    Butternut squash soup is my favorite. I will have to try your recipe. I like making mine with curry!

    Reply
    • Eileen xo

      December 12, 2015 at 11:00 am

      I am so glad you like the soup! I too love curry in many of my soups

      Reply
  7. Annemarie LeBlanc

    December 12, 2015 at 7:08 am

    Butternut squash and sweet potato in a soup sounds awesome! This is going to be my new comfort food. I would probably throw in croutons or serve this with breadsticks. Yum!

    Reply
    • Eileen xo

      December 12, 2015 at 10:59 am

      I am so glad you like this soup! Soup or breadsticks would be great too! Or even a garlic knot!

      Reply
  8. CourtneyLynne

    December 11, 2015 at 10:52 pm

    Omg this soup sounds so yummy! I never had sweet potato in a soup. Must give this a try!

    Reply
    • Eileen xo

      December 12, 2015 at 12:17 am

      Please do, it will be a warming comfort for the winter months!

      Reply
  9. [email protected]

    December 11, 2015 at 10:33 pm

    This dish looks so comforting! It's one of those soups that is best served on a cold night.

    Reply
    • Eileen xo

      December 12, 2015 at 12:14 am

      thank you so much Nagi! such an honor to have you like my recipe!

      Reply
  10. Chanelle

    December 11, 2015 at 8:38 pm

    This looks yum. I love a creamy soup during the colder months.

    Reply
    • Eileen xo

      December 11, 2015 at 8:58 pm

      Thank you !

      Reply
  11. Chelley @ A is For Adelaide

    December 11, 2015 at 7:45 pm

    This looks like the perfect winter soup! We are BIG soup lovers- My toddler's favorite dinner is soup (because she gets to dip bread, of course!).

    Reply
    • Eileen xo

      December 11, 2015 at 8:49 pm

      My kids always ate soup when they were little! They grew up to eat very well balanced meals with lots of veggies!

      Reply
  12. Brandy M.

    December 11, 2015 at 6:42 pm

    What a yummy soup and this is the season for a warm and comforting soup. We tend to enjoy soups much more in the winter (as most people I think do) and I'm always looking for new recipes.

    Reply
    • Eileen xo

      December 11, 2015 at 8:47 pm

      I hope you make this for your family Brandy, and they enjoy it as much as my family!

      Reply
  13. Onica {Mommy Factor}

    December 11, 2015 at 5:55 pm

    OMG! these really looks yummy. My family would love this soup too for sure. Thanks for sharing your delicious recipe.

    Reply
    • Eileen xo

      December 11, 2015 at 8:46 pm

      Thank you Onica! I hope you make this for your family!

      Reply
  14. Shaylee @ Data Nerds

    December 11, 2015 at 4:31 pm

    This looks so delicious! I love soups like this, especially in the colder months. I might have to get my Fiance to whip this up for us (he's a better cook than me!)

    Reply
    • Eileen xo

      December 11, 2015 at 8:57 pm

      I hope your Fiance makes you a nice pot of this soup!

      Reply
  15. Maureen

    December 11, 2015 at 4:01 pm

    YUM YUM! I do a carrot & sweet potato soup that is similar. I love think soups this time of year!

    Reply
    • Eileen xo

      December 11, 2015 at 8:45 pm

      I also ove a carrot and sweet potato combo, so delicious!

      Reply
  16. Delaine

    December 11, 2015 at 3:13 pm

    I love soup, I must try this recipe. This looks delicious ,Eileen.

    Reply
    • Eileen xo

      December 11, 2015 at 8:45 pm

      Thank you Delaine

      Reply
  17. rika

    December 11, 2015 at 3:05 pm

    I love soup! This soup recipe is perfect to entertain my guests during the holiday season

    Reply
    • Eileen xo

      December 11, 2015 at 8:44 pm

      Fantastic Rika, I hope your guests enjoy! Lt me know how it works for you!

      Reply
  18. Karen Hartzell (@InTheKitchenKP)

    December 11, 2015 at 11:56 am

    This a great Fall and Winter dinner option for chilly weather, plus it's hearty enough to be satisfying.

    Reply
    • Eileen xo

      December 11, 2015 at 8:43 pm

      Thank you Karen, I hope you like the soup!

      Reply
  19. Dogvills

    December 11, 2015 at 11:50 am

    Yummy! The combination of butternut squash and sweet potato sounds great. I can imagine this soup has a hint of sweetness.

    Reply
    • Eileen xo

      December 11, 2015 at 8:43 pm

      Thank you it does have a really nice balance of sweet with a kick from ginger!

      Reply
  20. Liz Mays

    December 11, 2015 at 11:20 am

    I love that you added some ginger to this. That would give it just the right kick!

    Reply
    • Eileen xo

      December 11, 2015 at 8:42 pm

      Thank you Liz, any chance to add ginger, I jump on it!

      Reply
      • Liz Mays

        December 12, 2015 at 11:41 am

        I don't blame you. It's such a wonderful spice to work with!

        Reply
  21. Claudette

    December 11, 2015 at 10:49 am

    I have never had any of these in soup form so this might be a good way to start. Looks tasty.

    Reply
    • Eileen xo

      December 11, 2015 at 8:41 pm

      This is so tasty and healthy, I really hope you give it a try!

      Reply
  22. lisa @ garlicandzest.com

    December 11, 2015 at 10:13 am

    I love a good butternut squash soup, in fact, I have a curried version in my fridge right now. I'll have to try this soon!

    Reply
    • Eileen xo

      December 11, 2015 at 8:56 pm

      Curry is a wonderful addition to any soup! Yum!

      Reply
  23. Heather Johnson

    December 11, 2015 at 8:45 am

    Yum! Butternut squash and sweet potatoes are two of my favorite fall flavors!

    Reply
    • Eileen xo

      December 11, 2015 at 8:52 pm

      Me too! Hope you enjoy!

      Reply
  24. Mardene Carr

    December 11, 2015 at 7:54 am

    I looooooooooov soup....I drink soup at least twice a week...

    Reply
    • Eileen xo

      December 11, 2015 at 8:41 pm

      That is great Mardene! Hope you make this one, I love it!

      Reply
  25. Michele

    December 11, 2015 at 6:40 am

    Now this soup I can sincerely say I know I would love. Squash has always been a favorite of mine and of course sweet potato-who doesn't love them? Combine those two and you have a basis for a delicious meal.

    Reply
    • Eileen xo

      December 11, 2015 at 8:40 pm

      Thank you Michele, this is a family favorite in my house! Easy, tasty and healthy!

      Reply
  26. Robin Rue (@massholemommy)

    December 11, 2015 at 6:23 am

    That sounds like a perfect soup for a cold winter night. Can't wait to try it.

    Reply
    • Eileen xo

      December 11, 2015 at 8:39 pm

      I hope you enjoy!

      Reply
  27. Rachel Mouton

    December 11, 2015 at 5:54 am

    This looks amazing! I am going to try this next weekend 🙂

    Reply
    • Eileen xo

      December 11, 2015 at 8:39 pm

      Great, please let me know how you liked the soup!

      Reply
  28. Ana De- Jesus

    December 11, 2015 at 4:10 am

    Butternut squash and sweet potato soup is my favourite I love orange soups. Putting ginger in is great for the digestive system.

    Reply
    • Eileen xo

      December 11, 2015 at 8:38 pm

      Thank you so much Ana! I love orange soups as well! the ginger is a key element too

      Reply
  29. OurFamilyWorld

    December 11, 2015 at 3:57 am

    I love a creamy and hearty soup like this. I can't wait to try your recipe.

    Reply
    • Eileen xo

      December 11, 2015 at 8:12 pm

      I am so glad you like it, I hope you enjoy the recipe! Let me know how it goes

      Reply
  30. Elizabeth O.

    December 11, 2015 at 12:20 am

    Butternut squash is already so awesome on its own what more if you add sweet potato to the mix! I love the combination and I think it tastes just as good as it looks!

    Reply
    • Eileen xo

      December 11, 2015 at 8:12 pm

      Thank you Elizabeth, it really is a tasty soup, and has a little kick from ginger too!

      Reply
  31. tara pittman

    December 11, 2015 at 12:19 am

    This is my favorite kind of soup. I need to make this.

    Reply
    • Eileen xo

      December 11, 2015 at 8:52 pm

      I hope you make it and enjoy!, Tara, we love it!

      Reply
  32. Heather

    December 10, 2015 at 11:50 pm

    That soup looks so good! I want to try this recipe! I can't get over your soup dish! I love the handle on it! Where did you get it!?

    Reply
    • Eileen xo

      December 11, 2015 at 9:09 pm

      Thank you Heather! I believe I got a bunch of these at Marshalls! I know I love the bowl.. Got in a rust color as well, which is great for light color soups!

      Reply
  33. michelle

    December 10, 2015 at 11:45 pm

    i love soup and i love finding new and unique soup recipes. this will go great for meatless monday

    Reply
    • Eileen xo

      December 11, 2015 at 8:51 pm

      Definitely a great meatless monday meal

      Reply
  34. Patrice M Foster

    December 10, 2015 at 10:09 pm

    Looks awesome, Butternut squash and sweet pototoes best time to have on cold night. Something about soup ...I can imagine how your soup taste. Love your graphic.

    Reply
    • Eileen xo

      December 10, 2015 at 10:11 pm

      Thank you so very much Patrice! This is really yummy!

      Reply

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Hi, I'm Eileen! This is where I share all my family-tested recipes! Mostly quick and easy recipes with the occasional indulgence we all need.

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