If you’re looking for a warm, comforting, nutrient-dense recipe to support your PCOS lifestyle, this Butternut Squash Soup is the perfect cozy option. Made with simple whole-food ingredients, anti-inflammatory flavors, and naturally rich vitamins and minerals, this dish is a delicious way to nourish your body, especially during colder months.
Butternut squash is an excellent source of fiber, vitamin A, antioxidants, and slow-digesting carbohydrates that support steady blood sugar levels. Pair that with aromatics like ginger and garlic, plus a creamy dairy-free finish, and you have a satisfying soup that feels indulgent while still being supportive of hormone health.p
Although we recommend this recipe as a side dish (it hasn’t been adjusted for different carb ranges), it pairs beautifully with a protein—think roasted chicken, baked salmon, or a high-protein salad.
Let’s get into the recipe!
Hormone-Healthy Butternut Squash Soup for PCOS
Why Butternut Squash Soup Is Great for PCOS
There’s a lot to love about this recipe, especially if you’re managing PCOS through nutrition:
- Low glycemic index: Butternut squash provides slow-release energy that supports blood sugar balance.
- Anti-inflammatory properties: Ginger, garlic, and olive oil bring anti-inflammatory support—key for PCOS.
- Fiber-rich: Helps keep you full, supports digestion, and stabilizes blood sugars.
- Dairy-free option: Using dairy-free heavy cream makes this gentle on digestion and great for those who avoid dairy due to inflammation.
- Nutrient dense: Packed with essential nutrients like vitamin A, vitamin C, potassium, and antioxidants.
Butternut Squash Soup
4 servings
Prep Time: 15 minutes
Cook Time: 30 minutes
✨Ingredients
- 1 tablespoon olive oil
- 1 large white onion, chopped
- 3 cloves garlic, minced
- 1 tablespoon ginger, grated or minced
- 3 pounds butternut squash chunks
- 1 small pear, cored, peeled, and chopped
- Splash of white wine (optional)
- 4 cups low-sodium broth
- 1 teaspoon vanilla extract
- ¼ teaspoon cayenne
- ½ cup dairy-free heavy cream
- Salt, to taste
- Optional toppings:
- Pancetta
- Sage leaves
👩🏻🍳Instructions
Note: This recipe is intended as a side dish and has not been modified for specific carb ranges.
Step 1: Sauté the aromatics
In a large pot, heat olive oil (or ghee) over medium heat. Add the chopped onion and sauté until translucent.
Step 2: Add garlic and ginger
Stir in the garlic and ginger, cooking for about 30 seconds until fragrant.
Step 3: Add the squash
Add the butternut squash and stir to coat.
Optionally, deglaze the pot with a splash of white wine and let it reduce for 1–2 minutes.
Step 4: Add liquids and spices
Pour in the broth, vanilla extract, and cayenne. Cook over medium heat until the squash is soft and tender.
Step 5: Blend the soup
Using an immersion blender, puree everything until smooth and velvety.
Step 6: Add cream
Mix in the dairy-free heavy cream and adjust salt to taste.
Step 7: Prepare the pancetta (optional)
In a small pan, cook pancetta until crispy. Remove with a slotted spoon and place on a paper towel.
Step 8: Optional sage topping
Add fresh sage leaves to the remaining pancetta fat; crisp for about one minute. Remove and drain on a towel.
Step 9: Serve
Ladle the soup into bowls and top with crisp pancetta and sage if desired. Enjoy warm!
Start healing your PCOS symptoms from the inside out, beginning with your diet.
With just a few thoughtful pairings, this comforting butternut squash soup can be more than a side—it can be part of a delicious, PCOS-friendly meal that nourishes your body and supports your hormone health. For even more PCOS-friendly recipes and meal inspiration, be sure to check out the Cysterhood app!
