Butternut Squash and Apple Soup

This time of year—when we’re surrounded by tempting treats—this low fat, comforting soup will feel slightly indulgent and satisfy your sweet tooth, without taking you down! And it’s easy enough to make during the week, but special enough to serve for guests.

Butternut Squash and Apple Soup


I was inspired to make this by the 2-pound container of butternut squash chunks (preservative free) at Costco.

Eat Smart Butternut Squash


You can, of course, just peel, core and cut up a large butternut squash to yield about the same amount.

Nothing ever compares to the freshest ingredients that you peel and chop yourself, but sometimes using convenience items is the difference between getting a homemade dinner on the table, or just not attempting anything… so I’ll always opt for using precut veggies to help out when you need it!

A touch of curry powder adds an interesting flavor, without overpowering the delicious squash or making it spicy.

Trader Joe’s Curry Powder works perfectly in this recipe, but any mild curry powder will do.

Curry Powder


“Sweat” the onions first, over low heat, to soften them and release the moisture—without browning them.


Garnish with Low Fat Greek Yogurt to balance the sweetness and add extra protein. If you’re doing Weight Watchers Simple Start or Simply Filling, Fat Free Greek Yogurt will keep this a Weight Watchers Power Food.


Butternut Squash and Apple Soup
Serves 6
4 Weight Watchers PointsPlus per serving. WW Power Food.
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159 calories
28 g
0 g
5 g
4 g
1 g
351 g
59 g
10 g
0 g
5 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 159
Calories from Fat 47
% Daily Value *
Total Fat 5g
Saturated Fat 1g
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 0mg
Sodium 59mg
Total Carbohydrates 28g
Dietary Fiber 5g
Sugars 10g
Protein 4g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 2 tablespoons Extra Virgin Olive Oil, high quality
  2. 1 large yellow onion, chopped
  3. 1 teaspoon mild curry powder
  4. 2 pounds butternut squash chunks (1 large)
  5. 2 small golden delicious apples, or other sweet apples
  6. 14.5 oz can (2 cups) low sodium chicken broth (or vegetable broth)
  7. kosher salt
  8. freshly ground black pepper
  9. water
  1. Add olive oil, onions, curry powder, and two large pinches of salt to a large dutch oven or stockpot and cook uncovered, over low heat, for 10 - 15 minutes, until the onions are tender, but not browned. Stir occasionally, scraping the bottom of the pot.
  2. Meanwhile, peel and core the apple. Cut into chunks.
  3. Add the squash, apples, 1 teaspoon of salt, about 6 grinds of pepper, and chicken broth to the pot. Turn the heat up to medium-high and bring to a boil. Cover, reduce heat to low and cook for 25 - 30 minutes until the squash and apples are very soft.
  4. Use an immersion blender to puree the soup, or puree it in the bowl of a food processor fitted with the steel blade, pulsing just until blended. I like it quite thick, but if you prefer a thinner consistency, add a little water after returning soup to the pot. Taste for seasoning and add more salt and pepper if necessary. Serve hot, garnished with Low Fat Greek Yogurt or roasted pepitas (pumpkin seeds).
  1. Freeze single portions in small Ziploc freezer bags.
OrnaBakes http://www.ornabakes.com/

Author: Orna

Orna Purkin is the creator of OrnaBakes—where healthy meets yummy. As a former Weight Watchers Leader and Ambassador, her passion is to inspire others with her healthy recipes, favorite food finds, and weight-loss tips — with the odd confession here and there!

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  1. So obsessed with butternut squash lately and this recipe is SO yummy, SO easy and SO healthy!! I made it completely vegan and it came out soooo delicious!! This is gonna be my new staple soup recipe!! Thanks so much!

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    • I’m so glad you enjoyed this Jessica – it’s one of my winter faves!

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  2. Hi Orna,

    I’ve made your Squash soup twice since you posted it, and Mark just asked me to make it this weekend when his boss and co-worker and their spouses come over for dinner. I’ve shared it with friends and we all agree – it’s two minutes to make and just the yummiest. Thanks so much for this great recipe. What a hit!

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    • I’m so happy to hear that Mark made a special request for my soup – thanks for letting me know! And thank you so much for sharing my recipes with your friends! You’ve inspired me to post more healthy veggie recipes – coming soon!

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  3. This looks delicious.I’ll try it soon

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