Syn Free Curried Butternut Squash Soup | Slimming World

I have to admit, I’m not a great lover of soup. Bland, tasteless and lacking in texture; they’re really not my thing. So, with Autumn on the way, I took it upon myself to make my own Syn free Curried Butternut Squash Soup!

Syn Free Curried Butternut Squash Soup | Slimming World

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍

I’ve discovered that the key to a good soup is the little extras that take it from being ok, to being WOW!

This Syn free Curried Butternut Squash Soup packs a punch, but also has a little extra something in the garnish.

Pumpkin seeds (just quarter of your Healthy Extra B), fat free natural yoghurt and a sprinkle of coriander add a little zing of flavour, a cooling, creaminess and some crunch.

This is a really thick, hearty soup. If you like it thinner, add more stock. If you like it spicier, add more chilli!

Syn Free Curried Butternut Squash Soup | Slimming World

Experiment with your garnishes too – add some toasted pine nuts, or some crispy bacon bits.

Serve with a crusty roll or some crispy jacket potato skins!

This is really good for a quick lunch as can be heated up in a jiffy and also freezes well so can be portioned up all ready to go.


I’m certainly a soup convert after making this!

If you enjoyed this why not try some of our other soup recipes?


Have you fallen off the wagon and need some motivation? Or do you just want to help others on their journey?

Our Facebook group is growing by the day, so if you haven’t joined yet head over there and take a look. You wouldn’t want to miss out on the fun would you?

Syn-free Curried Butternut Squash Soup | Slimming World

You might just find the inspiration you need from our awesome members, and if you’ve joined already why not invite any friends that may find it helpful?

Order Our 6 Month Food Planner Now!


We are super excited to have released a 6 month food planner that works perfectly alongside our recipe book.

Our 6 month planner features 26 recipes – which are not available anywhere else. We have all the details on our Planner page.

Order Our Cookbook Now!

We’ve been squirrelling away doing squirelly things behind the scenes and can finally announce that our very first cookbook is available NOW!!

Pinch Of Nom Cookbook - preorder

The book features 100 recipes – around 80 of them BRAND NEW and not available anywhere else. Full colour photographs, hardback, a quality book that will stand up to frequent use!

Each recipe has been taste tested by twenty members of the Pinch of Nom community to ensure that they are amazing. Check out our cookbook page for more information!

Syn-free Curried Butternut Squash Soup

Votes: 51
Rating: 3.33
Rate this recipe!


Prep Time

Cooking Time

people 5 minutes 1 hour



Slimming World 

78kcal Zero

Smart Points (Flex/Freestyle)



Per people Per people Per people
Suitable For Freezing icon Gluten Free icon
Please Note - If portions are changed, then points/values will not change and will need to be worked out by yourself. We're working on this!
Please don't take a screenshot. These recipes are updated often!
if you get a blank screen when printing, please open the website in a browser & not the facebook app.

  1. Carefully cut the butternut squash in half, remove the seeds and place skin side down on a baking tray. Bake in the oven at 180 degrees for around 40 minutes until soft and golden.
  2. Meanwhile, place the onion, garlic and chilli into a saucepan with a little low-calorie spray. Cooked until soft and add the cumin, turmeric and cinnamon. Add the passata, season and stir well.
  3. Once the butternut squash is cooked, spoon the flesh out of the skin and add to the curry sauce. Mix well to break up the squash and pour into a blender with the stock. Blitz until smooth and silky.
  4. Serve with a dollop of fat free natural yoghurt, 1/2 tablespoon of pumpkin seeds and a sprinkle of coriander - or whatever garnish takes your fancy!

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on InstagramFacebook, & Twitter!


We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? 

Click here for our oven temperature conversion guide.

This recipe can be frozen, but please remember to do the following;

- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
- Defrost thoroughly before reheating (you can use the defrost setting on your microwave.)
- Make sure it is piping hot all the way through before serving.

If making this recipe Gluten Free please make sure to check the ingredients that you’re using

Especially things such as; 

- Stock cubes
- Soy sauce - substitute with Tamari.
- Worcestershire sauce - substitute with Henderson’s Relish.
- Etc.


Syn values given are correct at time of writing but may not always be accurate.

This website is UNOFFICIAL and in NO WAY part of or representative of Slimming World. 

We aren’t trained by Slimming World nor authorised to give Slimming World advice. Any advice given here should not replace the advice of your Slimming World consultant.

Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.

Although attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will be responsible for any loss or damage resulting for your reliance on nutritional information.

We kindly ask that you share this recipe via the share buttons and not via screenshots. 

As our recipes change often in accordance with syn value changes, we want to ensure that they're as accurate as possible at all times. 

If you use or re-create our recipes we kindly ask:

  • That you credit us by not only screenshot but linking to our original recipe post
  • You don't reproduce the recipe in full
  1. Desperately in need of speed food today so I had a go at making this soup. It was absolutely stunning and so easy to make! I wish I had a spare healthy B for a lovely bread roll :’)

    1. Hi Sophie
      I’ve just weighed the butternut squash that I’ve got in my kitchen! It was just over 1 kg. I would take off around 200g for the seeds and skin etc, so probably around 800g. Hope that helps!

  2. My other half doesn’t like curry spices what else could I use? Also do you have to roast the butternut squash or could you use s soup maker? Thanks 🙏

    1. Hi Bex
      My personal favourite is Butternut Squash with chilli and red onion. Roasting the squash just caramelises it and brings out a sweeter flavour. I’m sure you could use a soup maker. 🙂

  3. I made this at the weekend and had it for lunch at work yesterday. You’re not wrong when you say it packs a punch!! It has a really good kick to it and really tasty. The girls at work loved it too!

    1. Hi Finola
      Yes, this soup is fine for SP days. Personally I’d use one of my HEB allowances for an SP day and have a 60g wholemeal bread roll with it. So glad you’re enjoying the recipes, and we’re super excited about the book too! 🙂

  4. I just made this and it was lovely, even my husband, who “hates butternut squash ” really liked it but I did make a couple of small tweaks.
    I used half a white and half a red onions (that’s what I had in the fridge)
    I ran out of cumin, so used just one tsp of harrisa seasoning. I didn’t roast the squash as I only had a vacuum pack of peeled squash.
    Anyway, it turned out lovely, will definitely make again.
    Thanks for all your tasty recipes.

    1. So glad you enjoyed it, Tina!
      We love it when people have the confidence to make little changes to suit personal tastes! 🙂
      Thanks for getting in touch.

    1. Yes you could replace the fresh chilli with flakes or powder. You would need about 2 tsp of either.

      Hope that helps! 🙂

Leave a Reply

Your email address will not be published.

Slimming World Recipes
A blog started by 2 chefs on their Slimming World journey, evolving into an epic adventure shared by many!