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5 Step Butternut Squash Soup

Updated: Jan 5, 2020

This soup could not be any easier. It's also very healthy and very tasty. What more could you ask for? Honestly?

If you've talked to me or watched my stories this week on instagram you know two things;

1) I got an air fryer

2) I am obsessed with it

I was craving a healthy bowl of butternut squash soup when I got home from work today and didn't want to bother with my oven so air fryer it is! Good news: if you have an oven, those instructions are included as well, it'll just take a little longer.

I used curry seasoning in this soup, if you do not like curry season (that makes me sad but) you can easily replace it with other spices. Butternut squash is very receptive to all sorts of seasoning. You can experiment with whatever your typical favorite spices are.

Also, while this soup is very smooth and velvety, there is no dairy! You could certainly add some cheese or cream but this recipe is meant to be low calorie.

Okay 5 steps:

1) Dice

2) Spice

3) Cook

4) Blend

5) Bowl

I'll go into more detail but seriously its that easy.

You'll need:

  • 1 butternut squash

  • 1 carton low sodium broth (chicken or veggie)

  • 1 large carrot

  • 1 tablespoon vegetable oil

  • 1/2 tablespoon curry powder

  • 1/2 tablespoon onion salt

  • 1 teaspoon white pepper

  • Optional for topping: red pepper flakes, black pepper, parmesan, dill


  1. Microwave your butternut for 2 minutes, then peel and dice into 1 inch cubes. Microwaving will make it easier to cut. Scoop out the seeds. Cut your carrot into 1 inch cubes as well.

  2. Preheat your air fryer (mine has this option, I am assuming most others do as well)

  3. Mix butternut and carrot in a bowl with vegetable oil, curry powder, onion salt, and white pepper.

  4. Pressure cook for 12 minutes at 400 degrees F, flipping and tossing halfway through

  5. Transfer veggies directly from the air fryer to a blender, add 2 cups of broth and mix. Keep adding broth as you go to get it smooth. I hate saying to eye ball it but seriously, eye ball it. I think I ended up adding about 1:1 ratio of squash to broth. If it looks good to you, don't add more broth. If it looks too thick for your taste, add more!

  6. Pour soup into bowls, top with black pepper and red pepper flakes.

  7. Take it one step further by topping with fresh parmesan and dill. I happened to have both in my refrigerator and it turned out really well.

TIP/NOTE: if you do not have an air fryer, season squash and carrots just as you would above but instead of air frying, bake in the oven for 20 minutes on 400 degrees, flipping/mixing halfway through.

I hope you enjoy this extra simple minimalist recipe! Let me know if you make it either by commenting here or tagging me on insta @honeyibaked. happy eating!

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