butternut squash soup

Savory Butternut Squash Soup

When you think about fall food preparation, squash is likely to come to mind. They’re readily available in season in the colder months. and no squash is celebrated more than butternut squash. 

This butternut squash soup is a favorite in the fall, and yet I tend to crave it throughout most of the year (or at least until the hot weather arrives here in California). Thankfully, soup is one of the easiest meals to make, so I enjoy this one whenever the mood strikes! Often times, all you need is a soup pot and a blender (at the most) and you’re good to go. A fantastic way to give yourself a bit of a digestive break, this meal is composed of pureed and easily-digestible ingredients.

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Butternut squash soup is a good source of vitamin E, thiamin, niacin, vitamin B-6, folate, pantothenic acid, and manganese, and many trace minerals. A cup of cubed butternut squash also provides 582 mg of potassium, which is more than the amount available in a banana. Eating naturally-colored foods gives us a hint about some of the nutritional content, too. For instance, the orange color in butternut squash indicates it’s a great source of beta-carotene.

Butternut Squash Soup Recipe

The butter and olive oil in this butternut squash soup recipe are great sources of healthy fats. Butter contains protein, calcium, and phosphorus. The main vitamins in butter include vitamin A, vitamin D, vitamin E and vitamin K. Additional nutrients in butter include fatty acids, lactones, and methyl ketones. This coupled with the anti-microbial properties of coconut oil make these two powerful ingredients that protect the body against illness.

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This butternut squash soup can be made with less liquid for a heartier meal, and serves as a fantastic dip for parties, too. It’s a great way to enjoy a much healthier version of your favorite dip or soup without sacrificing great taste.

Savory Butternut Squash Soup
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  • 1 large butternut squash (about 5 lbs)
  • 1 green apple, sliced and cored
  • 1 small yellow onion, chopped
  • 2 carrots, chopped
  • 3 tbsp olive oil
  • 2 tsp cinnamon
  • 1 1/2 tsp salt
  • 1/2 tsp cumin
  • 1 tsp chili powder
  • 2 tbsp butter
  • 3 cups organic chicken broth or vegetable broth


  1. Preheat oven to 400 degrees F.
  2. In a large bowl, combine the butternut squash, olive oil, 1 tsp cinnamon, 1/2 tsp salt, and 1/2 tsp cumin.
  3. Mix together, coating the squash well. Spread out on a rimmed baking sheet.
  4. Next, in the same bowl that the butternut squash was in, toss the apple slices, onion, and carrots to coat with the remnants.
  5. Place on a second rimmed baking sheet and add both baking sheets to the oven.
  6. Roast for 35-40 minutes until soft, stirring once.
  7. Heat up butter over medium heat in a large pot on the stove.
  8. Add the roasted ingredients and then the chicken broth.
  9. Add 1 teaspoon each of salt, cinnamon and chili powder.
  10. Bring to a boil, then reduce heat to low and simmer, covered, for 20 minutes.
  11. Using an immersion blender, combine the ingredients until smooth, or transfer to a blender to puree.
  12. Serve warm.


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Shanna Lee
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