Butternut Squash Pumpkin Soup

Servings 6 cups
Calories 92 kcal
Author Kelli Shallal MPH RD


  • 15 ounces pumkin 1 can
  • 15 ounces butternut squash steamed, microwaved or roasted till soft
  • 4.5 ounces sweet potato half of a large sweet potato cooked
  • 1/2 cup light coconut milk
  • 1.5 cup Progresso vegetable stock
  • 1 tsp cinnamon
  • 1/8 tsp all spice
  • 1/8 tsp nutmeg
  • 1/2 tsp salt
  • 5 drops vanilla stevia or add honey - 1.5 tablespoons


  1. Combine all ingredients in a high powered blender and blend on high for 6-7 minutes, should be steaming when done. OR
  2. Combine all ingredients in a blender or food processor and puree. Once pureed transfer to a large pot and heat on medium till bubbling/boiling. Stir ever 1-2 minutes while heating.
  3. SERVE Immediately while hot, garnish with pumpkin seeds and parsley. Bacon would be lovely to if you are a meat eater.

Recipe Notes

Color darkened after cooling and reheating. Brightness depends on color sweet potato used, the brighter orange the brighter the color.

Per serving estimate: 

*Please note calories and nutrition are only an estimate. 

Per Cup:
cal- 134
Fat- 1g
Carb 29.9g
fiber 2.9g
sugar 11.2g
protein 2.6g

Nutrition Facts
Butternut Squash Pumpkin Soup
Amount Per Serving
Calories 92 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Sodium 460mg20%
Potassium 467mg13%
Carbohydrates 20g7%
Fiber 4g17%
Sugar 5g6%
Protein 1g2%
Vitamin A 21705IU434%
Vitamin C 18.4mg22%
Calcium 63mg6%
Iron 1.7mg9%
* Percent Daily Values are based on a 2000 calorie diet.