Healthy Recipes

Creamy Squash Soup with Shredded Apples

Oh, the joys of fall. The leaves are golden, the apples are shiny and the squash are ripe. If you’re looking for a recipe to combine all of your favorite fall joys, this is it. It’s a great source of vitamins A and C with sweet and nutty flavors for picky eaters.

Number of servings: 4


  • 2 cups pureed winter squash. We recommend butternut.
  • 2 medium apples. Try Golden Delicious or Gala.
  • 1 tablespoon olive oil
  • ½ teaspoon pumpkin pie spice
  • 2 cans (12 ounces each) fat-free evaporated milk
  • ½ teaspoon salt
  • ⅛ teaspoon ground black pepper


  1. Peel and shred the apples using a grater or food processor, or peel and finely chop apples into thin strips. Set aside ½ cup.
  2. Warm oil in a 4-quart saucepan over medium heat. Add the apples except for ½ cup you set aside. Cook and stir until apples soften about 5 minutes. Stir in squash and pumpkin pie spice. Add the evaporated milk about ½ cup at a time, stirring after each addition. Season with salt and pepper. Cook and stir over high heat just until soup is about to boil.
  3. Ladle into individual soup bowls. Top each with a tablespoon of the apples. Sprinkle with additional pumpkin pie spice, if desired.

Per serving: 334 calories, 4g total fat, 7mg cholesterol, 370mgsodium, 62g carbohydrates, 5g fiber, 18g protein, 1,142mg potassium. Percentdaily values are based on a 2,000 calorie diet.

Recipe courtesy of the National Heart, Lung, and BloodInstitute.

About the author

Children's Hospital of Georgia

Children’s Hospital of Georgia is the only facility in the area dedicated exclusively to children. It staffs the largest team of pediatric specialists in the region who deliver out- and in- patient care for everything from common childhood illnesses to life-threatening conditions like heart disorders, cancer and neurological diseases.