Low Fat Panera Autumn Squash Soup
Experience all the comforting charm of your favorite seasonal soup in a lighter, homemade version with this Low Fat Panera Autumn Squash Soup recipe. Brimming with nourishing ingredients like tender butternut squash, creamy pumpkin puree, and light coconut milk, this hearty bowl achieves its signature velvety texture without the guilt. A medley of warming spices—including cinnamon, nutmeg, and curry powder—infuses every spoonful with rich autumnal flavor, perfectly balanced by a subtle sweetness from maple syrup and apple juice. Ready in just under an hour, this healthy soup is ideal for meal prep or a cozy dinner. Serve it warm, garnished with crunchy pepitas or a dollop of low-fat yogurt, for a wholesome, restaurant-inspired experience right at home. Keywords: low-fat autumn squash soup, Panera copycat squash soup, healthy butternut squash soup recipe.
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Recipe Information
Ingredients
- 4 cups Butternut squash, peeled and cubed
- 1 cup Pumpkin puree
- 1 large Carrot, peeled and diced
- 1 medium Onion, diced
- 2 cloves Garlic, minced
- 4 cups Chicken broth, low sodium
- 1 cup Apple juice
- 1 cup Coconut milk, light
- 2 tablespoons Maple syrup
- 1 teaspoon Curry powder
- 1 teaspoon Cinnamon
- 1 teaspoon Ground nutmeg
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Peel and cube the butternut squash.
In a large pot over medium heat, add diced onion and minced garlic. Sauté until onion is translucent, about 5 minutes.
Add the cubed butternut squash and diced carrot to the pot and cook for another 5 minutes.
Pour in the chicken broth and bring to a boil. Reduce the heat to low and let simmer until the squash and carrots are tender, about 20–25 minutes.
Once vegetables are tender, stir in the pumpkin puree, apple juice, coconut milk, maple syrup, curry powder, cinnamon, nutmeg, salt, and black pepper.
Use an immersion blender to puree the soup until smooth. Alternatively, let the soup cool slightly and puree in batches in a standard blender.
Return the soup to the pot and heat over low heat for an additional 5 minutes to allow the flavors to meld.
Taste and adjust seasonings as needed.
Serve warm with your choice of garnish such as pepitas or a dollop of low-fat yogurt.
Nutrition Facts
Calories |
854 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.5 g | 28% | |
| Saturated Fat | 11.9 g | 60% | |
| Polyunsaturated Fat | 1.9 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 3818 mg | 166% | |
| Total Carbohydrate | 168.4 g | 61% | |
| Dietary Fiber | 31.9 g | 114% | |
| Total Sugars | 85.7 g | ||
| Protein | 15.6 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 461 mg | 35% | |
| Iron | 11.6 mg | 64% | |
| Potassium | 2915 mg | 62% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
