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.
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!
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.
- Preheat the oven to 400°F and line a large baking sheet with parchment paper.
- 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.
- 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.
- 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.
- Serve as a side with toppings of choice and enjoy!
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!
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
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
- cream
- croutons
- pumpkin seeds
- chopped fresh parsley, thyme or rosemary
- cracked black pepper
- chopped chives
- 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.
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