Preparation Time
Serves 4, Prep Time 40 minutes


  • 1 butternut squash, diced into cubes
  • 1 onion, chopped
  • 2tbsp. olive oil
  • water
  • 1 tbsp. butter
  • 1/4 salt
  • Greek yogurt (optional)
  • Toasted pumpkin seeds (optional)
  1. Pre-heat the oven to 400 degrees.
  2. Cut the squash into cubes, place it in a Pyrex baking dish and brush the cubes with 1 tbsp. of the olive oil.
  3. Fill a second pan or pyrex dish with an inch of water.
  4. Transfer the dish with the squash to the oven.
  5. Place the second pan with water on the rack below the squash.
  6. Roast the squash until soft, about 40 minutes.
  7. Meanwhile, heat the other tbsp. olive oil in a saute pan over medium heat.
  8. Add the onions to your saute pan and sauté until translucent and slightly golden.
  9. Remove the squash from the oven and transfer to a pot. Add the onions, the sea salt, and your pad of butter.
  10. Add water to cover the squash, about 1/2 inch to 1 inch, and bring to a simmer. Let cook for a few minutes (the longer you cook the greater the flavor profile).
  11. Transfer all contents of pot into a blender and puree until smooth and creamy (add extra water if needed for a thinner consistency).
  12. Salt to taste.
  13. Serve with a dollop of non-fat Greek yogurt and toasted pumpkin seeds (optional).