Quinoa Chicken and Butternut Squash Soup
Quinoa Chicken and Butternut Squash Soup combines a velvety squash base with juicy chicken, nutty quinoa, and bright tomatoes for balanced comfort in a bowl. Oregano and garlic add aromatic depth, while the natural sweetness of squash rounds out the savory broth. Serve it on cool evenings or for a nourishing weeknight dinner that feels hearty yet light.
- Prep15 mins
- Cook1 hr 35 mins
- Serves8
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Quinoa Chicken and Butternut Squash Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 16 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 37
- Heart Health
- 72
- Metabolic
- 32
- Digestive
- 36
- Inflammatory
- 59
- Performance
- 51
- General Wellness
- 1
Preheat the oven to 400 degrees F (200 degrees C).
- 2
Season the chicken with salt and ground black pepper. Wrap it in aluminum foil and set it on a baking sheet.
- 3
Arrange the butternut squash pieces cut-side down in a 9x13-inch baking dish. Pour about 1/2 inch of water into the dish and cover it with aluminum foil.
- 4
Bake the chicken and squash in the preheated oven until the butternut squash is tender and the chicken breasts are no longer pink in the center, about 30 minutes. An instant-read thermometer inserted into the center of the chicken should register at least 165 degrees F (74 degrees C).
- 5
Heat the oil in a skillet over medium heat. Add the onion and garlic; cook and stir until softened, about 5 minutes.
- 6
Scoop the cooked squash flesh into a large pot. Add the chicken broth and mash together until smooth using an immersion blender or a potato masher.
- 7
Cut the cooked chicken into cubes and add to the pot. Stir in the onion, garlic, canned tomatoes, quinoa, oregano, and 1/2 teaspoon salt. Bring the soup to a gentle boil; reduce the heat and simmer until the quinoa is tender and the flavors are well blended, about 1 hour.
- Calories 253.06 kcal Moderate 13%
- Protein 24.25 g Good Source 49%
- Carbohydrate 26.43 g 10%
- Total Fat 5.77 g Moderate 7%
- Saturated Fat 1.13 g Moderate 6%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 77.07 mg High 26%
- Sodium 792.55 mg High 34%
- Dietary Fiber 3.85 g Moderate 14%
- Total Sugars 3.41 g --
- Added Sugars 0.04 g Low Source 0%
- Calcium 71.88 mg Low Source 6%
- Iron 2.36 mg Moderate 13%
- Potassium 678.99 mg Moderate 14%
- Vitamin A 497.7 mcg Good Source 55%
- Vitamin C 22.36 mg Good Source 25%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Quinoa Chicken and Butternut Squash Soup is an American soup recipe made with 11 ingredients. It takes about 1 hr 50 mins, serves 8, and is rated medium. Key ingredients include Butternut Squash, Chicken Broth, Diced Tomatoes, and Dried Oregano. Each serving provides about 253.06 kcal, and is a good source of protein.
Recipe Questions
- What is Quinoa Chicken and Butternut Squash Soup?
- It is an American soup recipe made with 11 ingredients, usually served for soup.
- What is Quinoa Chicken and Butternut Squash Soup made of?
- The main ingredients are Butternut Squash, Chicken Broth, Diced Tomatoes, Dried Oregano, Garlic. The full list of 11 is above.
- What goes well with Quinoa Chicken and Butternut Squash Soup?
- Explore these American side-dish recipes.
- How long does it take to make Quinoa Chicken and Butternut Squash Soup?
- About 1 hr 50 mins in total: 15 mins to prepare and 1 hr 35 mins to cook.
- How many calories are in one serving?
- One serving provides about 253.06 kcal. The full nutrition breakdown is above.
- Is Quinoa Chicken and Butternut Squash Soup easy to make?
- This recipe is rated medium, with 11 ingredients and 7 steps.
- Is Quinoa Chicken and Butternut Squash Soup healthy?
- Quinoa Chicken and Butternut Squash Soup has an easyChef Pro health score of 52/100. Per serving, it provides 253.06 calories and 24.25 g of protein, or 49% of the Daily Value. It is a good source of vitamin A and vitamin C. Worth noting per serving: sodium at 792.55 mg (34% of the Daily Value) and saturated fat at 1.13 g (6% of the Daily Value). It contains Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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