Butternut Squash Soup with Roasted Onion Crème Fraiche Recipe

Servings: 4, Serving Size: 8 oz soup and 1 Tbsp crème fraiche


Butternut Squash Soup

  • 1 lb butternut squash, roasted (start with a 1½ lb squash)
  • 1 pint low-sodium, fat-free chicken stock
  • ⅛ tsp salt
  • ⅛ tsp nutmeg
  • ¼ tsp white pepper

Roasted Onion Crème Fraiche

  • 1 Tbsp light sour cream
  • 1 Tbsp plain yogurt, nonfat
  • 2 Tbsp caramelized onion


To prepare the soup: Split butternut squash in half and lay face down on a baking sheet coated with cooking spray. Roast at 375ºF until soft (about 45 minutes). Cool, peel, and puree with 1 cup of chicken stock. Transfer to a pot and simmer for 15 minutes. Add the rest of the stock, or enough to reach desired consistency.

To make the crème fraiche: Cook onion in a lightly oiled pan until golden brown. Place onion and remaining ingredients in a food processor or blender and blend until smooth. Run through a strainer to remove any large pieces of onion. Place in a squirt bottle or small plastic bag (you can cut the tip off of one of the corners). Use crème to decorate the top of the soup.

Nutrition Analysis per Serving

  • Calories: 75
  • Fat: 1 g
  • Carbohydrate: 15 g
  • Protein: 4 g
  • Food Groups: 2 vegetable

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