Diabetic Friendly Recipes

Hearty Winter Squash Soup


Hearty Winter Squash Soup

Stay warm this winter! Grab your snuggliest blanket, favorite Audry Hepburn movie, and a big bowl of this delicious hearty Winter Squash Soup to enjoy a warm romantic winter afternoon. Oh, and did we mention it is of course diabetic approved, complete with only 116 calories and 22g carbs per serving!

First Things First:


(makes 4 servings)

1 tbsp low-fat vegetable oil spread

1 tbsp minced onion or shallot

2 cloves garlic, minced

3 fresh thyme sprigs or 1/4 tsp dried thyme

Pinch dried rosemary

2 packages (10 oz each) frozen butternut squash, thawed

1 cup fat-free reduced-sodium chicken broth

3 tbsp fat-free (skim) milk

(optional) Fat-free sour cream


  1. Melt spread in medium saucepan over medium heat.
  2. Add garlic, thyme & rosemary. Cook and stir for 2-3 minutes on until onion is tender.
  3. Add squash & broth, bring to a boil.
  4. Add milk, stir until blended.
  5. Remove thyme sprigs from soup. (In batches) place mixture in blender or food processor, process until smooth.
    1. *add more water or broth for a thinner soup
  6. Top each bowl with a scoop of sour cream, if desired.


Leave in the comments any special changes you made to the recipe and/or your favorite Audrey Hepburn movie.

Recipe is from Favorite All Time Recipe Diabetic Soups & Salads recipe book

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