We all love a warm bowl of soup this time of year. To me, there is nothing better than going for a crisp chilly fall walk and then home to warm up with a good bowl of creamy soup. That just screams cozy comfort to me. I wanted to try out a butternut squash soup, but I wanted easy, as well as something a bit different than what was already out there. Enter this pumpkin squash soup that is absolutely creamy, low calorie, and low in Weight Watchers points.
It’s got a little kick at the end thanks to the addition of cayenne pepper, but that just adds to the overall warmth of this fall soup. It’s just one Weight Watchers point per cup which is far from what you can get at any restaurant. Serve it up with a fresh piece of my cornbread for a delicious low-point meal.
For more low point, but delicious soup recipes, check out this list of 27 Weight Watchers Soup Recipes.Â
Three reasons why you need to make this recipe!Â
It’s fall in a cup!Â
Cinnamon, nutmeg, and pumpkin come together in this creamy dish to form the perfect fall soup. You’ll be addicted to pumpkin squash soup from the start.Â
It’s got 5 grams of fiber per cup.Â
Pumpkin should be a super food with all of the nutrients it has. By combining butternut squash and pumpkin, you get a fiber rich soup that will keep you satisfied all night.Â
It’s vegan and vegetarian compliant.Â
If you need something yummy to whip up for a vegan or vegetarian guest, this pumpkin squash soup will please all - meat eaters and vegans alike.
Ingredients you need to make Pumpkin Squash Soup:Â
- 1 butternut squash, peeled and cubedÂ
- 2 granny smith apples, peeled and diced
- 1 yellow onion diced
- 2 cups pumpkin puree
- 2 garlic cloves diced
- 3 cups vegetable broth
- ½ teaspoon cinnamon
- â…› teaspoon nutmeg
- â…› teaspoon cayenne pepper
- ¼ teaspoon dried basil
- 1 cup light coconut milk
How to make Pumpkin Squash Soup (step by step):Â
- Place all of the ingredients except for the coconut milk into the crock pot.
- Cook on high for 3-4 hours or low 7-8 hours. I like to cook mine according to my plan for the day. I cooked mine on high for 2.5 hours then turned it to low for 2 hours. So it’s really up to you and your schedule!Â
- Using an immersion blender, or a regular blender, blend the soup until it is nice and creamy. Stir in coconut milk (do not blend it in) and let the soup warm for 15 minutes in a pot on the stove or in the crockpot. If the soup is too thick for your liking, feel free to add in a little more broth or water.
Makes 8 cups. Nutrition info for 1 cup: Calories 117, Fat 2 g, Saturated fat 1.2 g, Carbs 26 g, Fiber 5.5 g, Sugars 14 g, Sodium 232 mg, Protein 2 g.Â
WW PointsÂ
- Butternut squash 0 pointsÂ
- Granny smith apples 0 pointsÂ
- Diced yellow onion 0 pointsÂ
- Pumpkin puree 0 pointsÂ
- Diced garlic cloves 0 pointsÂ
- Vegetable broth 0 pointsÂ
- Cinnamon 0 pointsÂ
- Nutmeg 0 pointsÂ
- Cayenne pepper 0 pointsÂ
- Dried basil 0 pointsÂ
- Light coconut milk 0 pointsÂ
1 point per cup based on the WW app recipe creator. Â
If you’re using an older version of WW, check out these points below.Â
1 SP per serving, blue, green & purple
Different ways to change up this recipe:Â
- The only points in this soup come from the coconut milk. It absolutely adds to the overall flavor, but you could attempt this with unsweetened almond milk in order to create a zero point version. I doubt it would be as creamy, but it’s worth a shot. Mixing in a bit of non-fat Greek yogurt along with the almond milk would help it stay creamy.Â
- Top this dish with a bit of Swerve brown sugar! Since it’s just one point per cup, you probably of the points room to use real brown sugar if you prefer.Â
- It’s not traditional, but you could bulk up this soup with some protein such as rotisserie chicken or chicken sausage. If you want to try this, stir in the chicken when you stir in the coconut milk at the end. Turkey sausage would work so well!Â
- Bulk up this soup with cauliflower without changing the taste. You would just need to double the spices so that the flavor still comes through. You need to add more chicken broth as well, so this only works if you have a large crockpot.Â
Tips and Tricks for Making Pumpkin Squash Soup:Â
- Leave out the cayenne if you’re afraid you won’t like the kick.Â
- Store in a sealed container in the fridge for up to 5 days. If you know it’s going to be longer than that, I recommend freezing it. Pour 1 cup servings into individual Ziploc bags so you can pull out servings as needed. It makes the thawing out process much quicker too.Â
- Sweet potato is a good replacement if you don’t have pumpkin. Just make sure to peel it first, then you can add it raw and chopped to the crockpot.Â
Similar recipes you’ll enjoy:Â
- Weight Watcher Friendly French Onion Soup
- 21 Breakfast Casseroles Every Brunch Needs
- Homemade Potato Cakes (Way Better Than Arby’s
Pumpkin Squash Soup
Ingredients
- 1 butternut squash peeled and cubed
- 2 granny smith apples peeled and diced
- 1 yellow onion diced
- 2 cups pumpkin puree
- 2 garlic cloves diced
- 3 cups vegetable broth
- ½ teaspoon cinnamon
- â…› teaspoon nutmeg
- â…› teaspoon cayenne pepper
- ¼ teaspoon dried basil
- 1 cup light coconut milk
Instructions
- Place all of the ingredients except for the coconut milk into the crock pot.
- Cook on high for 3-4 hours or low 7-8 hours. I like to cook mine according to my plan for the day. I cooked mine on high for 2.5 hours then turned it to low for 2 hours. So it’s really up to you and your schedule!
- Using an immersion blender, or a regular blender, blend the soup until it is nice and creamy. Stir in coconut milk (do not blend it in) and let the soup warm for 15 minutes in a pot on the stove or in the crockpot. If the soup is too thick for your liking, feel free to add in a little more broth or water.
Syeoh
Can we substitute something else for the coconut milk ?
Drizzle
You could cream (like a half & half) or milk, I had someone tell me these used some pumpkin spice creamer.. you could even use greek plain yogurt
toni
Made this today. Family really enjoyed it, thank you.
Drizzle
Happy to hear it was enjoyed 🙂
Sue
I wasn't sure about the apple-I've never added that to a soup before but this was delicious!! I've been eating it everyday this week for lunch and will be making a new batch this weekend. Thanks Kate!
Drizzle
Awesome Sue, so glad you enjoyed it, and yes the apples are a nice addition 🙂
Leanne
How many cups of squash would you say you used? This looks amazing by the way, will definitely be trying!!
Drizzle
Thanks, I hope you enjoy it! I did not measure it out, it was one full butternut squash, thinking back if I had to guess at least 4 cups worth, maybe more?
Leanne
Thank you!! I got about a 4lb one the other day at the store and wasn't sure after I saw this lol.
Drizzle
No worries, I am not sure the size of mine, maybe about the same.. Let me know if you enjoy the soup 🙂
Sue Morgan
Question for you....I am making this tonight. I never cook but it looked easy enough and my husband raves about his friends. Can you use chicken broth instead of vegetable?
Drizzle
Yes.. that will work just as well.. I hope you enjoy it.. it's nice that everything just goes in the crock pot, blend and serve 🙂
Bonnie
This soup is so good! Very filling too! Another great recipe!
Drizzle
So glad you enjoyed it Bonnie 🙂
Lurel
We made this tonight with a few revisions!
I sauteed the onions and garlic before adding to the crock pot. I also added some curry powder and extra nutmeg, and a couple of carrots!
Drizzle
Sounds great!! Love the curry addition 🙂
Caralou17
This soup is amazingly delish. I also love the quantity. Thank you for sharing your recipes.
Drizzle
you are very welcome, so glad you enjoyed the soup 🙂
Barb
Could you use frozen butternut squash?
Drizzle
Yes frozen should work fine
Kathy L
Do you have to use coconut milk or yogurt? Wondering how it would be without that? I had made a butternut squash soup once before that was just the squash, apples and broth and it was pretty tasty. I might try it with the pumpkin but leave out the milk. I love creamy soups so just curious if it would be too thick
Drizzle
I am sure you could change it up to suit you, it may make it thicker though .. 🙂
Erin
This has become one of my favourite lunches! Delicious and easy!
Drizzle
So glad you enjoy the soup Erin 🙂
shihtz2
I am not a fan of tart foods, the Granny Smith apples. What does it do for the flavor or texture of the soup? Is it necessary to use the apples?
Drizzle
I definitely think it helps with the over all taste but feel free to leave them out, I just cant say for sure how it will be, what about replacing with something else..pear maybe?
Cate
Sounds delicious! Can't wait to try it.
Drizzle
Hope you enjoy it 🙂
Shelley
Can this be cooked in a regular pot?
Drizzle
Yes I would think so
Gina
Just made this today. Perfect Sunday soup that took minimal time and effort. I did like the taste before the coconut milk was added so next time I might leave it out! Still really delicious though 🙂
Drizzle
Hi Gina, so glad you enjoyed it, I know some have said they used almond milk, reg milk or heavy cream and all seem to work well too 🙂 or you can leave it out
Mary Ellen Lattig
Could you use fat free half & half? Thank you!
Drizzle
Sure, I think that will work, you will lose the hint of coconut flavor but it will still be tasty!
Trish
Thank you for the recipe! I made this yesterday and it was so delicious ?.
Drizzle
So glad you enjoyed it 🙂
Helen
To speed up process, could youvuse frozen squash?
Drizzle
Hi Helen, I think so, yes.. Hope you enjoy it
Moira
Just made this today. Fabulous recipe!! Thank you!
Drizzle
So glad you enjoyed it 🙂
Debby
Oh my goodness-this soup is yummy! Been meaning to get it added to my weekly menu forever, finally got there. Will be enjoying it all week.
Drizzle
Yay, so glad you enjoy it Debby 🙂
Chloe
Can't wait to try this! However, I don't follow WW - do you have a basic nutrition breakdown not in points? Thanks!
Drizzle
I don't sorry... I can try and figure it out on My fitness pal and add it when I get the chance
Dan
I do catering for a large group of teachers about six times a years. Let me see if I can Drizzle them with your soup. They pick the theme I pick the menu. This time it is breakfast and lunch for about 50 on Halloween day.
Drizzle
That is awesome Dan... I hope they enjoy the soup 🙂 report back if you can I'd love to know 🙂
Shelley Flynn-Harding
Do you know how long to cook this using an instant pot instead of a crock pot?
Drizzle
Hi, unfortunately I don't own an instant pot sorry
Austin
Did you ever try this in your pressure cooker? I think I’m gonna try it at 8 minutes high pressure
Austin Barbian
Hmmm, I wonder if Oat Milk would work as a substitute to Coconut Milk. Making this for my Halloween Party for work. Sounds amazing!
Drizzle
Hi, I'm not sure I have even ever seen oat milk.. I am sure any milk will work I just liked the coconut flavor in the soup 🙂
Becky
I have a small "mini" pumpkin that I want to use instead of the puree in this recipe. Should I roast it first?
Drizzle
HI Becky, hmmm I'm not too sure, I have always only ever used canned pumpkin, maybe google it?
Krystal
I am making this soup today! I have made this soup many times since you first posted it and just wanted to thank you for sharing this easy, delicious recipe. My daughter (who has been eating it since she was a baby) loves it too, which is always a plus.
Drizzle
Hi Krystal, that is awesome, I am so glad you are both enjoying it 🙂
Ruth A White
Can I use red delicious instead of granny smith apples?
Drizzle
Hi Ruth, sure any apple will work 🙂