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in Gluten-Free, Mains, Sides, Vegetarian · February 28, 2022

Sheet Pan Butternut Squash Soup

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I am SO excited about this recipe and have not been able to stop eating it. I partnered with the Dairy Farmers of Ontario to bring you this Sheet Pan Butternut Squash Soup, and I think you will love it too! It has to be the MOST comforting way to add some veggies to your meal! 

This soup uses plenty of garlic, roasted veggies, and milk to add the perfect creaminess & benefits of vitamins, minerals and protein. Even better, it is a one sheet pan meal that is blended & ready to eat. 

sheet pan butternut squash soup

This post is sponsored by the Dairy Farmers of Ontario. Recipe and thoughts are all my own.

Ingredients

  • 1 large butternut squash
  • 1 large carrot, chopped into a few large pieces
  • Yellow onion, halved
  • 2 tbsp olive oil, plus more for the garlic 
  • 1 tsp dried thyme
  • Pinch salt
  • 2 heads of garlic
  • 1 cup 2% Ontario milk*
  • 1/4 cup low sodium broth (I used vegetable)

*Use lactose free milk if you are sensitive to lactose, it’s just as nutritious!

sheet pan butternut squash soup

Method for Sheet Pan Butternut Squash Soup

This soup starts with roasting all the vegetables on a baking sheet before blending into a creamy, smooth soup. 

  1. Preheat the oven to 400°F and line a large baking sheet with parchment paper.
  1. Chop the vegetables (see recipe card below for instructions) and place them on lined baking sheet. Drizzle with 2 tbsp of olive oil and sprinkle with salt and dried thyme. 
  2. Slice off about 1/4 inch of the tops of the garlic heads to reveal the tips of the individual cloves. Drizzle with olive oil and a pinch of salt, wrap in some foil and place on the baking sheet. 
  3. Bake the vegetables and garlic for about 45 minutes or until the squash is fork tender. Once roasted, scoop out the flesh of the squash and add to the blender along with all the other vegetables, squeezing out the roasted garlic into the blender as well. Add the milk and broth, blend for about 1 minute until completely smooth. Add more liquid as needed if a thinner consistency is desired.
  4. Serve as a side with toppings of choice and enjoy!
sheet pan butternut squash soup

This recipe is packed with nourishing ingredients

Butternut squash and carrots are rich in beta carotene, the nutrient that gives them their orange colour. Beta carotene is used to produce vitamin A in our body which is important for many things including the immune system.

I used milk in this soup to add creaminess & nutrition as it’s a convenient source of complete protein. As immunity has been top of mind for all of us over the last few years, milk also contains zinc and vitamins A, D and B12 which all play a role in supporting a healthy immune system.

Many dietitians use dairy as it is an easy and convenient way to increase protein intake for themselves and their clients. Many people struggle to get enough protein throughout the day, dairy being a convenient way to up your protein intake.

Check out some other popular recipes on my blog that use Ontario dairy, such as this Marbled Chocolate Banana Bread using Greek yogurt, or this Vanilla Cherry Baked Oatmeal using Ontario milk!
sheet pan butternut squash soup

Serving suggestions

Serve this soup as a main course or as a side to accompany any meal to get a comforting serving of vegetables. This would pair perfectly with a sandwich, panini, wrap or even along side grilled chicken or another protein of choice!

Top with:

  • Croutons*
  • Pumpkin seeds or chopped pistachios
  • Drizzle of cream
  • Chopped fresh herbs like parsley, rosemary, thyme, chives
  • Freshly cracked black pepper

* I made my own croutons by ripping up small pieces of a baguette, drizzling with olive oil and a pinch of salt, pepper and garlic powder. Bake for 10-12 minutes at 400°F. 

If you make this recipe, be sure to leave a star rating and review. Enjoy!

sheet pan butternut squash soup

Sheet Pan Butternut Squash Soup

Andrea Toole
This soup uses plenty of garlic, roasted veggies, and milk to add the perfect creaminess & benefits of vitamins, minerals and protein. Even better, it is a one sheet pan meal that is blended & ready to eat.  This recipe is sponsored by the Dairy Farmers of Ontario.
Print Recipe Pin Recipe
Prep Time 20 mins
Cook Time 45 mins
Course Side Dish, Soup
Servings 4 – 6

Ingredients
  

  • 1 large butternut squash
  • 1 large carrot, chopped into a few large pieces
  • 1 medium yellow onion, halved with outer skin removed
  • 2 tbsp olive oil, plus more for the garlic
  • 1 tsp dried thyme
  • Pinch salt
  • 2 small heads of garlic or 1 large head
  • 1 cup 2% Ontario milk
  • 1/2 cup low sodium vegetable broth

Instructions
 

  • Preheat the oven to 400°F and line a large baking sheet with parchment paper.
  • Chop the butternut squash in half separating the long skinny portion from the round bottom. Slice the bottom portion in half again lengthwise and scoop out the pulp and seeds. Chop the two top pieces in half again so they cook evenly. Place cut side up on the baking sheet along with the carrot and onion.
  • Drizzle 2 tbsp of the olive oil over the vegetables and sprinkle with the thyme and a pinch of salt. Flip the pieces of sqash cut side down onto the baking sheet.
  • For the garlic, remove any excess outer layers of the papery skin leaving the cloves intact. Slice about a ¼ inch off the top revealing the tips of the cloves. Place both heads of garlic on a piece of aluminum foil and drizzle with some olive oil and a pinch of salt. Wrap them up with the foil and place on the baking sheet.
  • Bake for 45 minutes or until the butternut squash is fork tender. Set aside to cool for about 15 minutes.
  • Once cooled enough to handle, scoop out the flesh of the squash and add to a high speed blender along with the onion and carrot. Squeeze the roasted garlic out right into the blender as well. Add the milk and broth then blend on high speed for about 60 seconds until smooth. Season with salt and black pepper to taste. Enjoy!

Notes

Serve as a main course or a side dish. Garnish with toppings of choice.
Garnish suggestions:
  • cream
  • croutons
  • pumpkin seeds
  • chopped fresh parsley, thyme or rosemary
  • cracked black pepper
  • chopped chives
Notes:
  • Use an immersion hand blender or food processor if you don’t have a blender. 
  • Add more liquid as needed if a thinner consistency is desired.
Keyword butternut squash, butternut squash soup, sheet pan meal, soup
Previous Post: « Banana Chocolate Chip Muffins
Next Post: Mediterranean Orzo Pasta Salad »

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Welcome to The Dietitian Feed, a spot for all things food. I can't wait to see what you make!
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Andrea | Healthy + Easy Recipes
New! Mini Eggplant Pizzas by @thedietitianfeed A New! Mini Eggplant Pizzas by @thedietitianfeed

A simple & delicious snack idea or addition to a meal! These mini eggplant pizzas are a great way to eat more vegetables, and I love including a few flatbread rounds to make it more substantial for a full meal.

Like & save this post for later & follow me @thedietitianfeed for more delicious, healthy meal ideas!

Makes 2 servings, easily customizable to make more or less servings. Just adjust the amount of eggplant slices you use.

Ingredients: 
* ½ of an eggplant, sliced into ¼ inch thick rounds 
* Pinch salt
* Olive oil 
* 4 mini flatbread rounds
* Marinara sauce or tomato sauce of choice- I just used leftover pasta sauce
* Shredded Mozzarella cheese
* Grated Parmesan cheese
* Pinch of Italian seasoning  or dried basil and oregano
* Fresh basil or parsley if desired

Directions:
1. Preheat the oven to 400F and line a baking sheet with parchment paper. Slice the eggplant and sprinkle with salt on both sides, allow to sit for about 10 minutes while the oven preheats,  this will sweat out some of the water in the eggplant. 
2. Wipe off the excess water from the eggplant with a paper towel and brush with olive oil on both sides. Place on the baking sheet and bake for 15 minutes. 
3. Remove from the oven and place your flatbread rounds on the baking sheet as well. Top each slice of eggplant and flatbread with about 1 tbsp of sauce, then the cheeses and a sprinkle of Italian seasoning. 
4. Bake for 5-7 minutes or until the cheese is melted and browned around the edges. Top with fresh parsley if desired and Enjoy!
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#snackbox #minipizza #snackidea #healthysnacks #kidapprovedsnacks #snacksforkids #healthysnackideas #eggplantrecipes #eggplantrecipe
Episode 2: Dinner in a Pinch Tortellini Soup by @t Episode 2: Dinner in a Pinch
Tortellini Soup by @thedietitianfeed

This recipe comes together super quick, is packed with veggies & is a delicious addition to your dinner rotation. 

Like & save this post for later and follow me @thedietitianfeed for more of Dinners in a Pinch & other delicious, nourishing recipes 💞

Ingredients: 
* 2 tbsp olive oil 
* 1 small yellow onion, diced 
* 3 large cloves garlic, minced
* 1 large carrot, diced
* 1 bulb fennel, diced 
* 1 small zucchini, chopped
* 1 can diced tomatoes (28 oz)
* 5 cups low sodium vegetable broth
* Pinch Red pepper flakes
* ½ tsp dried thyme
* ½ tsp dried basil 
* ¼ tsp salt plus more to taste
* Pinch black pepper
* 12 oz (350 g) Cheese tortellini 
* 3 cups spinach, roughly chopped 
* ¼ cup chopped fresh basil* Optional  
* Juice of ½ a lemon
* Grated parmesan for garnish

Method: 
1. Preheat a large pot over medium-low heat. Once hot, add the olive oil, onion and garlic. Saute for 30 seconds before adding the carrot, fennel and zucchini. 
2. Add a pinch of salt and pepper and saute for about 5 minutes until slightly softened, then add in the can of tomatoes, broth, red pepper flakes, thyme and basil. Bring to a boil and cook for 15-20 minutes until the vegetables are fork tender. 
3. Add in the tortellini and cook for 5 minutes until al dente or according to package directions. Remove from heat and stir in the spinach, basil and lemon juice. 
4. Allow to cool slightly before serving, add parmesan cheese as garnish if desired. Enjoy!
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#healthydinnerideas #healthymeal #healthydinner #healthyrecipes #healthylifestyle #tortellini #tortellinisoup #souprecipe #soupseason #dinnerideas #easydinner #easydinners #easydinnerideas #dietitian #healthymealsprep
New nourishing dessert idea! Half Baked Pear Crisp New nourishing dessert idea! Half Baked Pear Crisp by @thedietitianfeed

This half baked pear crisp is a delicious and healthy dessert idea that also happens to be gluten free so more of you can enjoy it🍐 It uses whole foods & helps you to get in more fruit in a delicious way!

Like & save this post to make later & follow me @thedietitianfeed for more easy & nourishing recipes

Ingredients: 
- 1 pear, cut in half
- 1/2 tbsp maple syrup
- Pinch cinnamon
Crisp Topping: 
- 1/4 cup rolled oats
- 1 ½ tbsp oat flour
- ¼ tsp cinnamon
- Pinch nutmeg
- 1 tbsp maple syrup
- 1 tbsp coconut oil, melted
- 2 tbsp chopped almonds 
- Pinch salt

Vanilla ice cream for topping

Directions:
1. Preheat the oven to 375 degrees F. 
2. Slice the pear in half and scoop out the seeds using a spoon.
3. Drizzle the maple syrup over the cut side of both halves of the pear and spread it across the pear before sprinkling with cinnamon. 
4. Place the pear halves cut side up in a small baking dish. You can slice a small piece off the bottoms of each pear to get them to sit flat if you’d like. 
5. Mix together all the ingredients for the crisp topping, then spoon onto each pear halve. 
6. Bake for 35-40 minutes or until the pear is fork tender and the crisp is golden brown. 
7. Serve with a scoop of vanilla ice cream if desired and enjoy!
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#healthydesserts #healthydessert #healthydessertrecipes #pearcrisp #bakedpears #crumblerecipe #healthyfood #healthyrecipeshare #healthyrecipesideas #healthylifestyle #wholefoods #dietitian #nutritionisteats
Dinner in a Pinch Episode 1: Feta Chicken Sheet Pa Dinner in a Pinch Episode 1: Feta Chicken Sheet Pan meal by @thedietitianfeed where I’m sharing easy & delicious dinner ideas so you can make dinner in a pinch 👌🏻💫

Make sure you like & save this post to make later & follow @thedietitianfeed for more episode 2 💫

Veggies and Feta
*  1 pint cherry tomatoes
*  2 red bell peppers, sliced
*  2 cups halved baby potatoes
*  1 tbsp olive oil + more for drizzling and cooking
*  ½ tsp each of dried thyme, dried parsley
*  Pinch of salt & red pepper flakes
*  2 large cloves garlic, minced
*  200 g block of feta cheese (the one packed in brine)
Chicken
*  1 lb boneless, skinless chicken breasts (about 2 large chicken breasts), pounded until about ½ an inch thick
*  2 tsp garlic powder
*  1 tsp each of dried parsley, paprika
*  ½ tsp dried thyme, red pepper flakes
*  ¼ tsp salt
*  Pinch of black pepper
Method:
1.  Preheat the oven to 400F and line a baking sheet with parchment paper.
2. Add the chopped tomatoes, bell peppers and potatoes to a large mixing bowl. Add 1 tbsp of olive oil, thyme, parsley, salt, red pepper flakes and the garlic. Mix well and spread out onto the baking sheet.
3. In the middle of the baking sheet move some of the vegetables out of the way and place the block feta cheese. Drizzle the feta with some olive oil. Bake for 20 mins.
4. While the vegetables and feta bake, prepare the chicken. Mix the spices together and rub on either side of the chicken pieces.
5. Heat a large frying pan over medium heat. Once hot, add a drizzle of olive oil to coat the pan and place both pieces of chicken. Sear for 3-4 mins per side until golden brown. Set aside.
6. Once the vegetables have cooked for 20 mins, add the seared chicken to the same baking sheet and bake again for an additional 20 mins or until the chicken is cooked through (internal temp of 165F). The feta will brown around the edges slightly.
7. Break down the block of feta with a fork, mix with the vegetables if desired and enjoy!
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