Air Fryer Squash Soup

Introducing: healthy comfort food!

air fryer squash soup
Mike Garten

Add butternut squash, carrots, and aromatics to an air fryer and watch dinner happen in minutes. Sprinkle the finished product with a garlicky pepita topping for craveable crunch.

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Cal/Serv: 280
Yields: 4 servings
Total Time: 0 hours 45 mins
2 1/2 lb.

butternut squash, peeled, cut into 1-inch pieces


medium carrots, cut into 1-inch pieces


large onion, cut into 1/2-inch-thick wedges


cloves garlic, 2 whole and 2 thinly sliced


red fresno chile, halved, seeds discarded


sprigs fresh thyme

4 tbsp.

olive oil, divided

Kosher salt

2 tbsp.


1/4 tsp.

smoked paprika

Sour cream and crusty bread, for serving

  1. In a large bowl, toss squash, carrots, onion, whole garlic cloves, chile, thyme, 2 tablespoons oil, and 3/4 teaspoon salt. Transfer to air-fryer basket and air-fry at 400°F, shaking basket occasionally, until vegetables are tender, 30 minutes. 
  2. Meanwhile, in a small skillet on medium, cook sliced garlic in remaining 2 tablespoons oil, stirring until garlic begins to lightly brown around the edges, 2 minutes. Add pepitas and paprika and a pinch of salt and cook 1 minute more; transfer to a bowl (garlic will continue to cook).
  3. Transfer vegetables to blender, add 1 cup water, and puree, gradually adding additional 3 cups water, until smooth. Reheat if necessary and serve topped with sour cream and spiced pepitas and with crusty bread if desired.

GH Test Kitchen Tip: Freeze leftover soup (without the cream and seeds) in an airtight container for up to 3 months. Thaw overnight in the refrigerator, then warm and top as desired.

NUTRITIONAL INFORMATION (per serving): About 280 calories, 15.5 g fat (2.5 g saturated), 5 g protein, 425 mg sodium, 36 g carb, 7 g fiber

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