Butternut “Squaliflower” Soup

I can’t count the number of times I come home from work, stare into the fridge and freezer, and contemplate what to make for dinner. Unfortunately, I don’t have the space to keep a week’s worth of pre-prepped meals at the ready, so I rely on getting creative with my inventory of staple veggies, grains and lean protein. Last night I pulled out the cauliflower and cubed butternut squash that I wanted to use up from earlier in the week, but I was stuck on what to do with it. I thought roasting them would be boring, so that was a no-go. I gave thought to whipping up my trusty, all-time favorite butternut squash black bean enchilada skillet, although I was missing some ingredients.

Because it was foggy, gray and dreary outside— the idea of soup entered my mind. I had made butternut squash soup before, and (very yummy) cauliflower chowder before, so I combined the two, using this recipe for inspiration. When it comes to soup, you can improvise a lot along the way (which is what I do for a lot of the recipes I make, to be quite honest). Customization grants you a greater range of flavors, textures, and if desired, a healthier dish by using smart swaps (i.e. plain Greek yogurt for sour cream). Don’t be afraid to get a little creative!

Before I give you the recipe for my Butternut “Squaliflower” Soup, here are a couple of things to keep in mind:

  • Riced cauliflower adds body. You could use steamed or chopped cauliflower florets, but I think riced cauliflower (which is available at Trader Joe’s and most grocery stores) absorbs more flavor and creates a more fulfilling texture.
  • Be generous with spices you add. Because butternut squash and cauliflower are more bland than robust, you’re going to want to use more than a sprinkle of thyme (which is what I used), sage, paprika, etc.
  • I used a blender. The above recipe calls for a pressure or slow cooker, but I saved a ton of time (and cleanup) with my handy dandy blender. It also makes for a smoother soup!

Butternut “Squaliflower” Soup (makes 3-4 servings)


  • 3 cups of cubed butternut squash (fresh is better, but frozen works too)
  • 1 ½ Tbsp oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 Tbsp dried thyme
  • 1 tsp chili powder
  • Salt and pepper, to taste
  • 2 cups riced raw cauliflower
  • 1 ½ cups low sodium chicken or vegetable broth
  • ½ cup half and half


  1. Steam butternut squash until just forkButternut cauliflower soup in a blender tender.
  2. In a large skillet, add oil, onions and garlic, and cook until caramelized.
  3. Add in dried thyme, chili powder, salt, pepper and raw cauliflower. Stir together on medium heat until cauliflower is tender.
  4. Pour in broth and add steamed butternut squash. Mash the squash and combine everything until you reach a chunky soup consistency. Simmer for five minutes.
  5. Carefully move the soup into the blender with a spoon. Blend on medium for a minute or so, then add half and half.
  6. Blend again on high until no lumps remain. Top with grated cheese, bacon bits, chives or any other toppings you fancy!

~Remember to follow Fit by the Fork on Instagram~

1 thought on “Butternut “Squaliflower” Soup

  1. Blender is good….immersion blender is even better!


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