With only Six simple main ingredients, this easy Roasted Butternut Squash soup is creamy, sweet, and absolutely delicious! It’s also paleo, vegan, gluten-free, and Whole30 compliant. It’s The best healthy soup recipe for this fall!
The weather is finally cooling down here in Charlotte, which means it is officially soup season! I have been waiting to whip out my favorite Roasted Butternut Squash Soup.
It has been quite warm until this past week.
So now I am ready for all the cozy sweaters and comforting soups.
To begin with, I have to share my favorite soup of all time – Butternut Squash Soup.
All of my friends and family know that if a restaurant has butternut squash soup on the menu, it is a must-order for me.
Roasted Butternut Squash Soup is my all-time favorite dish, especially when fall and winter come around.
Therefore, it’s no surprise that I have to make my own healthy version.
Oh my, you guys! This homemade Healthy Whole30 Butternut Squash Soup recipe is not only so delicious but also is truly the world’s easiest soup recipe.
Ingredients for this easy Butternut Squash Soup
You will only need six main ingredients total:
1. Butternut Squash
The star ingredient in this recipe. You will need 1 medium butternut squash.
In order to make butternut squash soup with apples, I like using Granny Smith or any kind of tart apples.
The tartness of the apples brings out the natural sweetness of the butternut squash.
3. Vegetable stock and Coconut milk
I love using half coconut milk and half vegetable stock for this Healthy Whole30 Butternut Squash Soup.
You can also use bone broth or chicken stock for non-vegan options, and add extra protein at the same time.
To make the soup recipe creamy and dairy-free, I love using full fat coconut milk. It gives the soup a silky and luscious texture.
3. Garlic and Onion
4. Salt pepper and nutmeg
How to Make Roasted Butternut Squash Soup
First, Bake the butternut squash in the oven at 375 F for 5 minutes. This is an optional step that will soften the butternut squash a little bit and easier to cut through.
Second, use a peeler to peel the skin off, until you can see orange flesh.
Then, cut the squash in half right before the wider end. This is where the seeds are.
Use a spoon to scoop out all the seeds. Cut into cubes.
Also, peel off the apple skin. Then, cut the apple into cubes.
Now, roast the butternut squash and apples in 2 – 3 tablespoons of avocado oil for 30 minutes at 375 F. Flip once halfway through.
Roughly chop the onion and garlic. Saute in 2 tablespoons of avocado oil until fragrantly and slightly wilted (4 – 5 minutes)
How to Serve healthy Butternut Squash soup
There are so many ways you can enjoy this healthy and easy butternut squash soup.
Here are a few of my favorite ways:
1. Garnish Roasted Butternut Squash Soup with fresh herbs
- Fresh parsley
- Fresh thyme
You will only need a little sprinkle of herbs to add freshness to the roasted winter squash combination.
2. Add some Extra Crunchies
Just like how I top my smoothies, I love adding crunchies to my soup. The creamy and crunchy contrast is like a party in your mouth.
- Toasted pumpkin seeds (What I have in photos here)
- Toasted Pecans
3. Dip a good ole piece of crusty bread
Got some stale bread you don’t know what to do with? Dip it in this butternut squash soup!
- Crusty Bread
- Toasted Sourdough
Additional methods to make healthy Whole30 Butternut Squash Soup
Either over Stovetop and using a slow cooker, you can make this butternut squash soup the most convenient way for you.
Originally, this recipe came along because I had meal prepped roasted butternut squash and leftover roasted apples from my Roasted Apple Brussel Sprout Recipe.
So I decided to blend them up to make a butternut squash soup but Roasted. Turns out the roasting adds extra flavor to the soup!
1. RoasT in the oven and Finish on Stove Top
Since the butternut squash is roasted, onions are sautéed already, all you need is to blend all the ingredients together using a high-speed blender or an immersion blender until smooth.
It will still be warm or if you want to serve the soup hot, pour the soup back in a pot and heat it up on the stovetop for 5 – 10 minutes.
2. Crockpot / Slow Cooker butternut squash soup
If you want to skip the step of “roasting”, you can also make this butternut squash soup in a crockpot or instant pot.
You can chuck all the ingredients in your slow cooker, and cook on low for 6 – 8 hours until all the ingredients are soft.
Then use an immersion blender to blend it until smooth and creamy.
The crockpot method is perfect to throw in the morning and it will be ready when you get home from work.
You can enjoy this healthy butternut squash soup for the holidays or for your Whole 30 challenge in January. It is Vegan, Paleo, Dairy-Free, and Gluten-Free.
You May also love these Fall Recipes:
- 1 medium butternut squash, roasted (2 1/2 - 3 cups cubed)
- 1 granny smith apple (1 cup cubed)
- 1/2 of a sweet onion (1/2 - 2/3 cup chopped)
- 3 small cloves of garlic
- 1 cup vegetable stock *
- 1 cup full fat coconut milk
- 1 1/2 - 2 tsp salt, 1/2 tsp black pepper (or to taste)
- 1/2 tsp cinnamon
- 1/4 tsp ground ginger (optional)
- Preheat the oven to 375 F
- Peel the Butternut Squash with a peeler. Scoop out the seeds and chop them into cubes.
- Peel the apple, take out the core, and then chop into cubes.
- Roast the butternut squash and apple in 2 -3 tbsp avocado oil for 30 - 35 minutes or until soft enough to poke through easily with a fork.
- While the butternut squash and apple are roasting, roughly chop the onion and garlic. In a pan, heat 2 -3 tbsp avocado oil and sauté the garlic and onion for 4 - 5 minutes on medium heat until slightly brown and fragrant.
- Once all the ingredients are cooked, add to a high-speed blender. Pour in stock and coconut milk. Add salt, pepper, and nutmeg. Blend until smooth and silky.
- Garnish with extra coconut milk, crusty bread, toasted pumpkin seeds, parsley, and cayenne pepper. Enjoy!
1. * If you prefer more liquidy soup, add additional vegetable broth until preferred consistency.
2. See this post "Additional methods" for instructions of crockpot/slow cooker butternut squash soup.
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Amount Per Serving: Calories: 199Total Fat: 13gSaturated Fat: 11gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 2mgSodium: 1854mgCarbohydrates: 19gFiber: 4gSugar: 8gProtein: 4g
The Nutrition Facts above are specific to the ingredients I chose to use for this recipe, which may vary.