Now We're Cookin': Butternut Squash Bisque

Don't let the word "bisque" scare you. This comforting recipe is simple and perfect for a weeknight meal or prepped for lunch. Most creamy soups are packed with fat and sodium, but not this butternut squash bisque.


  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1/2 cup onion, diced
  • 2- 12 ounce bags pre-cut butternut squash, cooked according to package directions
  • 3/4 cup carrots, diced
  • 24 ounces low-sodium vegetable broth or chicken broth
  • 1/2 tsp black pepper
  • 1/8 tsp dried sage
  • 6 ounces of fat free evaporated milk


  1. Heat the oil, garlic and onion in a medium saucepan over medium high heat. Sauté for a few minutes, until the onion turns light brown.
  2. Add the next 5 ingredients to the saucepan and bring to a boil.
  3. Reduce heat to medium and simmer until vegetables are tender. Stir in the evaporated milk.
  4. Transfer squash mixture in batches to a blender using a slotted spoon, leaving most of liquid in pot.
  5. Blend on low until well mixed, and then puree on high until smooth (add a splash of broth if puree is too thick).
  6. Add pureed vegetables back to saucepan and mix well. Heat to serve.

Serves 4 - 1 cup servings
Nutrition Facts for 1 serving or 1 cup

Calories: 130
Fat: 3 g
Sodium: 165 mg
Carbohydrate: 21 g
Fiber: 4 g
Protein: 4 g

About Now We’re Cooking

Even if you live with a health condition like diabetes or prediabetes, you can discover new ways to enjoy the foods you love while keeping your health on track and reducing your risk for disease or complications. OU Health Harold Hamm Diabetes Center presents the “Now We’re Cooking” series – recipe inspiration for people who are looking for ways to modify their cooking for better health. Click here to see more Now We're Cookin' videos.