Wellness for the Family: Roasted Butternut Squash Soup

Registered dietitian, Shanthi Appelo walks us through the health benefits of in-season vegetables and a way to warm our hearts and stomachs with a bowl of butternut squash soup. We get all of the details and the recipe in this ‘Wellness for the Family’.

“Eating in-season produce is not only healthy for our bodies but healthy for our economy,” said Shanthi. “When you shop in-season, you are most likely supporting a local farm”. She added that you can also turn a lot of that produce into very wholesome soups perfect for the cold weather. Plus, they’re packed with nutrients. “It’s full of antioxidants, fiber, important vitamins – all important things we need to help prevent illness and diseases like cancer”.

Here’s how to make Roasted Butternut Squash Soup with Roasted Pumpkin Seeds.

Butternut Squash Final Picture


  • 1 butternut squash – yields about 3 cups chopped, peeled seeded, and chopped
  • ½ cup plain Greek yogurt, fat-free or 2% fat
  • 2 cups low-sodium chicken stock
  • 1/2 sweet onion, finely chopped
  • 3 tbsp olive oil
  • 2 garlic cloves, minced
  • 1 tbsp sage, finely chopped
  • Ground nutmeg, a pinch
  • Salt and pepper to taste
  • Optional: coconut milk for a swirl topping
  • Toasted pumpkin seeds for garnish


  1. Preheat oven to 400o
  2. In a bowl, toss butternut squash with 2 tbsp olive oil, nutmeg, a few rounds of ground salt and pepper to taste until all squash are lightly coated.
  3. On a parchment paper-lined baking sheet, roast squash for 35-45 minutes, until it is softened and has a golden color. Let cool for 5-10 minutes.
  4. Blend the roasted squash in a blender until smooth or puree texture. This may need to be done in batches depending on the size of your blender to make sure everything combines well.
  5. In a large stockpot, heat 1 tbsp olive oil over low-medium heat. Add garlic, sage and onion and cook until fragrant.
  6. Add the blended squash, chicken broth and bring to a boil at medium-high heat. Reduce to low heat and let simmer for 5-7 minutes. Remove it from heat and stir in Greek yogurt a few spoons at a time to make sure it incorporates smoothly.
  7. Add salt and pepper to taste. Top with pumpkin seeds and an optional swirl of coconut milk.

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Categories: Recipes, the four, Wellness for the Family