Curry Butternut Squash Soup

What’s your most memorable Thanksgiving? I mean the one that when you think about it, brings a smile to your face.  The one when all of your favorite cousins were there and if you were young and lucky, your mom let you spend the night at that cousin’s house.  The one where every part of the menu was amazing. Your aunt made your favorite pie, mom’s stuffing, or if you grew up like me, dressing, was amazing as usual, and your sister FINALLY made those “takes all night” rolls that’s been in the family for generations. 



Kicking Thanksgiving off with this Autumn staple, Curry Butternut Squash Soup.  You guys know I ALWAYS have to add my own twist to it!  This soup right here……you won’t believe it’s actually GOOD for you.  Another foodie I follow, Action Bronson, who’s tagline and now, the name of his show, “F*** that’s delicious!” sums this soup up. The creamy charm of the squash without the cream married with the spiciness of the curry and the sweetness of the nutmeg takes this over the top. By roasting the squash, you get these nice nutty bits of caramelization that add depth to this soup.
















You know what I love most about Butternut Squash? It’s the most guiltless carb you can eat. It’s sweet, starchy, filling, and you can do SOOOO much with it.  Dice it and roast for a sweet potato substitute, turn it into a sauce for whole wheat pasta, the uses are literally endless.


















The secret to getting this soup smooth and creamy w/o the cream, is a food processor. You can use a blender, but a food processor is soooo much better.  I need a new one because I have worn mine out, but this food processor  has been with me forever. This soup pairs nicely with a hearty salad or crusty grilled turkey sandwich.  This soup is for someone like me, wants a hearty soup without compromise.  I don’t know about you guys, but I get SICK of broth based soups sometimes…..and don’t get me started on those gross “healthy” cream based soups.




I kept this recipe SIMPLE so the squash and curry is the star.  If this soup can even get any better, try some of the Clean ChEAT toppings to really take it over the top.

I LOVE Thanksgiving. Love it so much, I start making fall inspired meals in mid-September. I actually have two faves; the first one was after Shawn and I got married. Being Shawn’s idea, he was inspired to have one big celebration instead of our usual house hopping. We gathered both sides of the family at his grandparents’ home.

Upon guests arrival, I thought, what in the world did I get into?  I honestly think some neighbors were there, I swear everyone wasn’t all family…it was that many people, lol. The second is Thanksgiving 2006. Sitting on my couch the day after, eating a slice of sweet potato pie, I caught a glimpse of my 250lb self in the living room mirror. Thanksgiving comes every year and it can’t help but be associated with family and good times. However, the flip side to that is this is also the time we lose sight and turn off accountability. That glimpse of myself put me in check. Now, each year I look for new motivation to find the balance between the pie and the butternut squash. 😉



Servings : 5
Calories 125/ Fat 4g/Carbs 18g/Protein 3g/Fiber 2g
Total Time:  1 hr


1 butternut squash 
1 tbsp. extra virgin olive oil
pinch of kosher salt
1 tsp. ground black pepper
1tbs. minced garlic
1 c. chicken or vegetable stock
1c. unsweetened original almond milk.
1.5 tsp. curry powder
1 tsp. onion powder
½ tsp. nutmeg
1 tsp. Stevia or (Honey/Agave)


  1. Pre-heat oven to 375F° and spray a baking sheet with non-stick cooking spray.
  2. Peel and scoop out seeds and flesh.
  3. Dice squash into 1 inch cubes.
  4. Toss squash with extra virgin olive oil, kosher salt, and ground black pepper until coated.  
  5. Place squash on a baking sheet in an even layer.
  6. Roast for about 40-45 minutes or until tender and caramelized.
  7. Once out the oven, cool for about 10 minutes.
  8. In batches, place squash, minced garlic and chicken or vegetable stock in a food processor.
  9. Blend until smooth.
  10. Transfer to a pot; add remaining stock, almond milk, curry powder, onion powder, nutmeg and Stevia or (Honey/Agave)
  11. *Heat on medium-low until warm. You can add more stock or almond milk to reach preferred consistency.
  12. Garnish with a sprig of rosemary, paprika, or any of the toppings below.

Clean ChEAT Toppings

Turkey Bacon
Pepitas (Pumpkin Seeds)
Greek Yogurt

*Please note this will change the nutritional value.




Nieta is a self-trained chef, fitness addict, wife, and mother of one AMAZING Bumblebee! Her passion is to help others start and stick to their fitness goals with clean chEATing.

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