Low Sodium Curried Butternut Squash Soup

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This Low Sodium Curried Butternut Squash Soup will warm you up from the inside out. It’s smooth, creamy, full of flavor, and delicious year-round.

Butternut squash soup is typically a fall and winter favorite, but we enjoy this version, spiced up with a bit of curry powder, all year round. It’s that delicious. If you’ve been skipping soup on your low sodium diet – most canned varieties are too high in sodium – add this soup into your meal rotation immediately. The curry powder and no salt seasoning give the squash so much flavor you won’t miss the salt. 


Cubed Butternut Squash – You can purchase pre-cut butternut squash in most grocery store produce sections. It’s slightly more expensive, but may be worth it if you want to save time or want to avoid tackling cutting the squash yourself. Whether you’re buying pre-cut squash or cutting it yourself, make sure the squash is cut in pieces that are about the same size so they’ll cook in about the same time. 

Curry Powder: Check the label on your curry powder. Some spices, especially spice blends, contain sodium.

No Salt Seasoning – I use my own all-purpose salt-free seasoning blend – recipe coming soon – or my longtime store-bought favorite, the Stonemill Salt-Free Seasonings from Aldi.

Low Sodium or Unsalted Chicken or Vegetable Stock – Choose the lowest sodium stock available. 


Large Pot or Dutch Oven

Wooden Spoon


Blender or Immersion Blender

Souper Cubes

How to Make Low Sodium Curried Butternut Squash Soup 

Heat the olive oil in a large pot over medium-high heat. Add the squash, onions, and garlic and cook, stirring occasionally, until the squash begins to soften and brown.

Stir in curry powder and no salt seasoning and cook until the soup is fragrant, about a minute. Add the stock and bring it to a boil. Then reduce heat until the soup simmers. Cover the soup and continue simmering it until the squash is fork-tender. Carefully ladle the soup into a blender and process it until it’s smooth.

Return the soup to the pot over medium heat and stir in cream or half-and-half. Remove from heat and serve. You can garnish your soup with sour cream or creme fraiche.

Variations on a Delicious Theme

Once you’ve mastered the process of making this soup, you’ll be able to produce endless variations. For a lighter soup, replace two cups of the chopped butternut squash with chopped peeled apples. 

Ditch the heavy cream and use half-and-half to reduce calories and fat, or skip the dairy altogether and add unsweetened coconut milk. Garnish it with chopped Thai chilis and unsalted peanuts for an Asian-inspired version.

Low Sodium Curried Butternut Squash Soup FAQs 

Can I freeze this soup?

Yes, this soup freezes beautifully! I ladle it into freezer-safe containers to cool and put it in the freezer. Once it’s frozen I pop them out of the Souper Cubes tray and place the frozen blocks in a gallon-sized freezer bag. Don’t forget to label the bag! 

If you don’t have Souper Cubes, you can freeze the soup in freezer bags – choose a size that makes sense for your family – or other freezer-safe containers. This soup can be frozen for up to 3 months.

Thaw the soup in the fridge overnight before warming or remove the frozen soup from the freezer containers and microwave it in a microwave-safe bowl. 

Can I use pre-cut butternut squash or frozen butternut squash?

Yes, you can purchase pre-cut butternut squash in most grocery store produce sections. It’s slightly more expensive, but may be worth it if you want to save time or don’t want to tackle cutting the squash yourself.

How can I make this vegan?

It’s easy to make a vegan version of this soup. Use vegetable stock instead of chicken stock and skip the cream, adding more vegetable stock to thin the soup slightly. You can also swap the cream for coconut milk. Make sure it’s the unsweetened version. 

How much sodium is in this soup?

This soup contains 51 mg sodium per 1-cup serving. I use Simply Nature Chicken Bone Broth from Aldi. It’s flavorful and contains only 95 mg of sodium per cup. A cup of standard chicken broth can contain more than 800 mg of sodium. Check the labels on your spices to ensure they are salt-free to keep the sodium count down.

If you love soup, check out my Low Sodium Chicken Noodle Soup and Low Sodium Spiced Cauliflower Soup. Watch the web story here.

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