Go Back

Healthy Butternut Squash Apple Soup

Prep Time 30 mins
Cook Time 45 mins
Course Main Course, Soup
Cuisine American


  • 8 cups cubed butternut squash (approximately one large squash, or 2 small squash) (peeled and seeds scooped out)
  • 1 Granny Smith Apple (peeled and diced)
  • 1 Gala Apple (peeled and diced)
  • 2 cups sweet onion, peel and diced
  • 3 garlic cloves, peeled and minced
  • 6 cups reduced sodium chicken broth
  • Celtic sea salt to taste
  • black pepper to taste
  • 1/2 tsp coriander
  • 1/2 tsp paprika
  • 1/4 tsp cinnamon
  • 1/8 tsp nutmeg
  • 1 TBSP grass-fed butter
  • Avocado Oil Spray


  • Peel and dice the apples, butternut squash, onions, and garlic.
  • Spray Avocado Oil Spray in large pot (I used my dutch oven) over medium heat. Sautee the diced onion in a pot or dutch oven with olive oil spray for 5 minutes or until tender and translucent.
  • Add the minced garlic, and cook for 2-3 minute, or until fragrant. Do not overcook the garlic.
  • Add the cubed butternut squash, both diced apples, low-sodium chicken broth, , , paprika, coriander, cinnamon, and nutmeg. Stir to combine ingredients.
  • Bring the soup to a boil, then cover and reduce to medium low heat and cook for 30 minutes or until squash is fork tender.
  • Blend using an immersion blender to make it smooth and creamy. You can also use a regular blender and blend small batches at a time and return soup to pot.
  • Add 1 tablespoon of butter and salt and pepper to taste. To enhance richness, a 2nd tablespoon of butter can be added.
  • This soup freezes very well! Or store in the fridge up to 5 days.