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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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New! Creamy Lemon Parmesan Pasta Primavera 🍋 T New! Creamy Lemon Parmesan Pasta Primavera 🍋

This vibrant spring meal is the perfect nutritious & delicious dinner using local whole milk to create a creamy, yet light sauce.

As a dietitian I'm always looking for easy ways to add balance to my meals. Whole milk products are a favourite as they contain many good-for-you fats & quality protein which provide lasting fullness & satisfaction!

LIKE & SAVE this post to add to your meal rotation!

Tap the link in my bio to grab the full detailed recipe🥛

Ingredients:
•16 oz dry tagliatelle pasta, or pasta of choice
•1 cup reserved pasta water
•2 tsp olive oil
•1 medium zucchini, sliced into ribbons
•1 medium carrot, sliced or peeled into thin ribbons
•1 large red bell pepper, thinly sliced
•1/2 cup frozen green peas

Creamy Lemon Parmesan Sauce
•2 tbsp olive oil
•3 large cloves garlic, minced
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•1 1/2 cups whole milk (3.25% M.F.) *Swap for lactose free milk if needed, it’s just as nutritious!
•1 cup freshly-grated block parmesan cheese, plus more for topping
•1 1/2 tbsp chopped fresh basil leaves, or 1/2 tsp dried basil
•Zest and juice of 1 medium lemon
•Freshly cracked black pepper for topping

Method summary:
1. Cook the pasta in salted water to 2 minutes less than al dente according to the package. Reserve 1 cup of the pasta water before straining.
2. In a large frying pan sauté the veggies in 2 tsp oil for 4-7 minutes.

Sauce:
3. Heat a separate medium saucepan over medium to medium-low heat and add the oil once hot. Add in the garlic and sauté for 30 seconds then whisk in the flour.
4. Whisk the flour and oil constantly for 30-90 seconds until it turns golden brown, careful not to over cook. Once the mixture starts to turn golden brown, gradually whisk in the milk. 
5. Increase the heat to bring the sauce to a rapid simmer then mix in the cheese. Turn down the heat to maintain a gentle simmer stirring frequently for 3-5 mins until slightly thickened. 
6. Mix the basil, lemon zest, juice and the cooked veggies and pasta into the sauce. Add a bit of reserved pasta water for creaminess, if needed. Top with more cheese and black pepper prior to serving.
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SAVE & LIKE this post to make later

Grab the full  recipe at my link in bio, happy baking 🥕

Ingredients:

Carrot Cake Loaf
* 1 cup whole wheat flour, spooned and levelled
* 1 tsp baking powder
* 1/2 tsp baking soda
* 1/4 tsp salt
* 1 ½ tsp cinnamon
* 1 tsp ground ginger
* Pinch nutmeg
* 1/3 cup vegetable oil (I used canola)
* 1/2 cup brown sugar
* 2 large eggs
* 1/2 cup plain or vanilla Greek yogurt
* 1 tsp vanilla extract
* 1 ½ cups shredded carrot (from about 1 large carrot)
* 1 small apple, shredded (about 3/4 cup)
* 1/2 cup walnuts, chopped
Cream Cheese Frosting
* 4 oz cream cheese, softened to room temperature (about half of a 250g brick)
* 1/3-1/2 cup powdered sugar (Depending on your sweetness preference)
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Peanut Sauce: adds healthy fats (dietary fats are so filling!)
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Rice Noodles: add complex carbohydrates and a little more fibre 

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LIKE & SAVE this post to make it later, you know I will be!

Ingredients:
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* ½ bunch of kale, finely chopped
* 1 large carrot, grated
* 2 Green onions, chopped
* 1 red pepper, diced
* ⅓ cup fresh cilantro, chopped
* 2 cups edamame beans
* ½ cup roasted, salted peanuts
* Soba noodles or noodles of choice (could even pair with a grain)

Ginger Peanut Sauce
* ⅓ cup natural peanut butter
* 2 tbsp soy sauce
* 2 tbsp honey or maple syrup
* 3 large garlic cloves, minced
* Juice of 2 limes
* 2 tbsp grated ginger
* 3 tbsp water to thin
* Optional: ½ tsp red pepper flakes

Method:
1. Add all your chopped veggies to a large bowl. 
2. Whisk all ingredients for the ginger peanut sauce together in a small bowl, then pour over the vegetables and mix well. 
3.Serve on top of soba noodles (or noodle of choice). 

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#peanutsauce #choppedsalad #healthyrecipes #healthylifestyle #tiunutritionplan #f52community #nutritionplan #wholefoods #popsugarfood #dinnerideas #lunchideas #lunchinspo #healthyeating #goodfoodgoodmood #veggierecipes #plantbasednutrition
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SAVE & LIKE this post to save the recipe for later ❤️

Full recipe also at the link in bio, enjoy 🍌

Ingredients: 
* 3 medium ripe bananas, mashed
* 1 large egg
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* Optional 1/2 cup chopped walnuts
Instructions:
* Preheat the oven to 350°F and line or grease 12 muffin tins. 
* In a medium bowl, mash the bananas using a fork until fairly smooth. Crack the egg into the bowl and whisk together.
* Add in the cinnamon , vanilla, honey and oil and mix together well. To the same bowl add the flour, oats, baking soda and salt and mix until just combined, then fold in the chocolate chips and nuts if using.
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