Diabetic-Friendly Autumn Soup: Pumpkin & Butternut Squash Comfort Bowl

Cozy up this fall with our diabetic-friendly pumpkin & butternut squash soup—rich in fibre, flavour, and comfort without the sugar spike.

Fall is soup season—but many creamy recipes rely on added sugar or heavy cream. This comforting bowl uses naturally sweet pumpkin and butternut squash, plus warm spices, to deliver big flavour, fibre, and a steadier carb profile. It’s a delicious option for people managing diabetes or anyone who just wants a nourishing, lower-glycemic meal.

Why it works: Pumpkin and squash offer fibre, vitamin A, and potassium. When prepared simply and paired with protein, they can fit into balanced, diabetes-friendly eating. See American Diabetes Association – Diabetes Superstar Foods for more context.

Ingredients (4 servings)

  • 2 cups peeled, cubed butternut squash
  • 2 cups peeled, cubed pumpkin (or use all squash if easier)
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 Tbsp olive oil
  • 4 cups low-sodium vegetable broth
  • 1 tsp ground cinnamon
  • ¼ tsp ground nutmeg (or pumpkin pie spice)
  • Salt & pepper to taste
  • ⅓ cup plain Greek yogurt (optional swirl for creaminess)
  • Optional toppings: toasted pumpkin seeds, chopped parsley, a drizzle of olive oil

Instructions

  1. Roast (flavour boost): Toss squash and pumpkin with olive oil, salt, and pepper. Roast at 400°F (200°C) for 20–25 minutes until tender and lightly golden.
  2. Sauté aromatics: In a pot, sauté onion 3–4 minutes until translucent. Add garlic; cook 30 seconds.
  3. Simmer: Add roasted veg, broth, cinnamon, and nutmeg. Simmer 10 minutes.
  4. Blend: Use an immersion blender (or carefully transfer to a blender) until smooth. Adjust seasoning. If using, stir in Greek yogurt off heat for a creamy finish.
  5. Serve: Ladle into bowls. Top with pumpkin seeds, parsley, and a light drizzle of olive oil.

Keep It Diabetic-Friendly

  • Skip heavy cream & added sugar. Greek yogurt adds creaminess with protein.
  • Watch portions. Pair with protein (grilled chicken, tofu, or lentils) to help steady blood sugar.
  • Choose low-sodium broth and season with herbs/spices.

For more on carbs & blood sugar, see Harvard T.H. Chan School of Public Health – Carbohydrates & Blood Sugar.

Comfort for Your Feet, Too

Living well with diabetes is about daily choices—nourishing food, regular movement, and mindful foot care. Our non-binding diabetic socks are designed to be gentle on sensitive feet with seamless construction, moisture-wicking fabric, and soft cushioning.

Shop comfort: Explore our collection of non-binding diabetic socks for cozy support this season.

Final Thoughts

This pumpkin & butternut squash soup brings the comfort of autumn without overloading sugar or cream. Pair it with protein, add a leafy salad, and slip into your favourite non-binding socks for the ultimate fall evening.

Sources

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