Healthier Plate

The Healthier Plate: Roasted Winter Squash Soup

Nov 17, 2015

By Kyle Rose, RD, LD

Weight loss surgery means a change in your lifestyle, including your diet. Once your doctor has cleared you to start eating solid foods, you’ll have some changes to make in the kinds of foods you eat to help keep you on track on your weight loss journey.

The best foods to eat following weight loss surgery are high in protein and low in fat and sugar. The Nicholson Clinic is devoted to helping our patients develop a healthy lifestyle post surgery.

Roasted Winter Squash Soup

2 medium butternut squash, each 1½ to 2 pounds
1 teaspoon Tuscan seasoning (thyme, sage, crushed red pepper, rosemary, garlic) – Fresh curry powder works, too
6 tablespoons butter
2 yellow onions, diced
6 cups low-sodium chicken broth
Salt and freshly ground pepper, to taste


Preheat an oven to 400°F.

Cut butternut squash into one-inch thick slices. Arrange on a greased baking sheet, drizzle with olive oil, season with salt pepper and ½ teaspoon of seasoning. Roast until somewhat soft to the touch and a knife penetrates the flesh easily, 45 to 50 minutes. Remove from the oven and when cool enough to handle, scoop out the pulp into a bowl and set aside.

Melt butter in a saucepan over medium heat. Add the onions and an additional ½ teaspoon of seasoning and cook, stirring occasionally, until the onions are tender and translucent, 8 to 10 minutes.

Add the broth and the squash, raise the heat to high and bring just to boiling.

Reduce the heat to low and simmer for ten minutes to combine the flavors. Remove from the heat.

Working in batches, puree the soup in a blender or using an immersion stick blender. Be careful blending hot liquids. Return to a clean saucepan. Just before serving, heat gently over medium-low heat. Season with salt and pepper to taste.

Garnish with pumpkin seeds.