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+ servings

Butternut Squash Pumpkin Soup

Servings 6 cups
Calories 92kcal
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


  • Combine all ingredients in a high powered blender and blend on high for 6-7 minutes, should be steaming when done. OR
  • 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.
  • SERVE Immediately while hot, garnish with pumpkin seeds and parsley. Bacon would be lovely to if you are a meat eater.


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


Calories: 92kcal | Carbohydrates: 20g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 460mg | Potassium: 467mg | Fiber: 4g | Sugar: 5g | Vitamin A: 21705IU | Vitamin C: 18.4mg | Calcium: 63mg | Iron: 1.7mg