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Low Fat Butternut Squash Soup with Parmesan-Shallot Crisps
Prep Time
25 mins
Cook Time
30 mins
Total Time
55 mins

This Low Fat Butternut Squash Soup is perfect for fall and easy to make. The parmesan-shallot crisps adds a savory contrast to the sweeter soup, so don't skip it.

Course: Soup
Cuisine: American
Keyword: Butternut Squash, Parmesan, Shallot
Author: Rachel (littlechefbigappetite)
Butternut Squash Soup
  • 1 Tablespoon unsalted butter or coconut oil
  • 1/2 cup onion, diced
  • 1/2 apple, diced small
  • 1 large butternut squash, peeled, seeded and cut into 1.5 inch cubes
  • 3 cups low-sodium chicken or vegetable stock
  • 1/2 teaspoon nutmeg
  • 1 Tablespoon light brown sugar or coconut sugar (optional)
  • Salt and pepper, to taste
Parmesan-Shallot Crisps
  • 1 medium shallot sliced
  • 1 teaspoon olive oil
  • 1/2 cup grated fresh parmesan
  1. In a large pot melt the butter or coconut oil over medium heat. Add the onion and cook for 4 minutes. Add the apple and cook for 4 minutes. Add the squash and stock and bring to a simmer. Cook until squash is tender, about 20 minutes.
  2. Next, either purée the soup using an immersion blender OR remove the squash, apple, and onion pieces with a slotted spoon and place in a blender and blend until smooth. Place the puréed mixture back in the pot with the stock and mix. Return the pot to low heat and add the nutmeg, sugar (optional), and salt and pepper to taste.

  3. While the soup is simmering, preheat oven to 300 degrees. Heat the olive oil in a small pan on medium heat. Add the shallot and sauté for 2-3 minutes until lightly browned. Line a baking sheet with parchment paper. Divide the parmesan into 5-6 small mounds on the baking sheet and press down with your fingers to flatten. Spoon equal amounts of the shallot on top of each cheese mound and press lightly with the back of a spoon. Bake the crisps for 20 minutes until lightly browned. Remove the crisps with a spatula and serve with the soup.