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    Home » Whole30

    Whole30 Butternut Squash Soup

    Published: Nov 26, 2019 · Modified: Feb 7, 2022 by Mariah Knight

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    Need a warm and cozy dinner recipe? Try this Whole30 Butternut Squash Soup! It's rich, flavorful, and easy to make! Plus, you only need a few simple ingredients like butternut squash, onion, apple, and coconut milk.

    Spoon scooping out butternut squash soup.

    Disclaimer: Some of the links in this post are affiliate links, which means I make a small commission if you choose to purchase through qualifying links.

    Jump to:
    • 🍴Ingredient Notes
    • 🍴Step by Step Instructions
    • Helpful Tips
    • Frequently Asked Questions
    • How to store leftovers
    • Recipe
    • Shop this recipe -
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    • 💬 Reviews

    🍴Ingredient Notes

    Overhead shot of butternut squash soup ingredients.
    • Sweet Onion - Peeled and roughly chopped.
    • Apples - Peeled and roughly chopped. I used Honeycrisp, but you could use Gala, Fuji, or McIntosh.
    • Butternut Squash - Peeled, deseeded, and roughly chopped. Make sure it's a medium sized butternut squash.
    • Full Fat Coconut Milk - I have tested it with light coconut milk and it worked! It's just not as creamy.
    • Chicken Broth & Water - If you're vegan you can also use vegetable broth. I like using a mix of chicken broth and water! Feel free to add more or less depending on how thin you like the soup.

    🍴Step by Step Instructions

    Step 1:

    Start by sautéing onions in a large pot with a tablespoon of olive oil. (Coconut oil or olive oil will work too!)

    Onions cooking in pot.

    Step 2:

    When the onions are translucent add in the rest of the ingredients. Stir well and cover the pot. Let the soup simmer on medium/low for about 30 minutes. (Or until butternut squash is fork tender.)

    Vegetables and broth in soup.

    Step 3:

    To blend, use an immersion blender. Make sure it's fully submerged and turn it on high until the soup is smooth and creamy. You can also (carefully!) transfer the soup to a high-speed blender.

    Butternut squash soup in large pot.

    Helpful Tips

    • Don't bother peeling the apples! The skin will blend right into the soup.
    • I love using an Immersion Blender for this recipe! You can puree the soup with a regular blender but it's difficult transferring hot soup.
    • Sauté the onions before adding in the rest of the ingredients. This helps to bring out the flavor.
    • Add herbs! I love adding in fresh thyme and rosemary into this recipe.
    • Most medium sized butternut squash will work with this recipe. It should be about 8 cups.
    • Add chicken for extra protein! Sometimes I'll add shredded or chopped chicken to my soup.
    • You can also add gluten-free pasta to this recipe!
    • Top with crispy bacon, or toasted croutons!

    Frequently Asked Questions

    Can I make this Butternut Squash Soup Vegan?

    Absolutely. Just swap the chicken broth for vegetable broth.

    Is this Butternut Squash Soup Whole30 friendly?

    Yes, this recipe is Whole30 friendly! It's made from mostly whole food ingredients.

    Can I make this recipe in the pressure cooker?

    Yes! Follow instructions the same as on the stovetop but cook on high for 15 minutes in the pressure cooker.

    Bowl of butternut squash soup with fresh parsley on top.

    How to store leftovers

    Leftovers can be stored in the refrigerator for about 5 days. You can also freeze the soup in a freezer safe container for up to 3 months! I usually put half of the batch in the freezer for days I don't feel like cooking!

    More Soup Recipes!

    • Whole30 Tomato Basil Soup
    • Paleo Creamy Chicken Soup
    • Creamy Carrot Tomato Soup (Dairy-Free)
    • Instant Pot Taco Soup
    • Chicken Bone Broth Soup (Whole30 Friendly!)

    After you try this Whole30 Butternut Squash Soup, make sure to leave a comment & rate the recipe!

    Recipe

    Spoon scooping out butternut squash soup.

    Whole30 Butternut Squash Soup

    Need a warm and cozy dinner recipe? Try this Whole30 Butternut Squash Soup! It's rich, flavorful, and easy to make! Plus, you only need a few simple ingredients like butternut squash, onion, apple, and coconut milk.
    5 from 1 vote
    Prevent your screen from going dark
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    Prep Time 10 minutes mins
    Cook Time 25 minutes mins
    Total Time 35 minutes mins
    Course Main Course, Soup
    Cuisine American
    Servings 8 People
    Calories 216 kcal

    Equipment

    • 1 Large Pot
    • Immersion Blender

    Ingredients
      

    • 8 Cups Cubed Butternut Squash
    • 4 Cups Chicken Broth You can also use vegetable broth!
    • 4 Cups Water
    • 13.5 Ounces Full Fat Coconut Milk
    • 2 Apples, Cubed
    • 1 Sweet Onion, Chopped
    • 1 Tablespoon Olive Oil
    • 1+½ Teaspoons Salt
    • ½ Teaspoon Black Pepper

    Instructions
     

    • Start by sautéing onions in a large pot with a tablespoon of olive oil. (Coconut oil or olive oil will work too!)
    • When the onions are translucent add in the rest of the ingredients. Stir well and cover the pot. Let the soup simmer on medium/low for about 30 minutes. (Or until butternut squash is fork tender.)
    • To blend, use an immersion blender. Make sure it's fully submerged and turn it on high until the soup is smooth and creamy. You can also (carefully!) transfer the soup to a high-speed blender.

    Notes

    Helpful Tips

    • Don't bother peeling the apples! The skin will blend right into the soup.
    • I love using an Immersion Blender for this recipe! You can puree the soup with a regular blender but it's difficult transferring hot soup.
    • Sauté the onions before adding in the rest of the ingredients. This helps to bring out the flavor.
    • Add herbs! I love adding in fresh thyme and rosemary into this recipe.
    • Most medium sized butternut squash will work with this recipe. It should be about 8 cups.
    • Add chicken for extra protein! Sometimes I'll add shredded or chopped chicken to my soup.
    • You can also add gluten-free pasta to this recipe!

    How to store leftovers

    Leftovers can be stored in the refrigerator for about 5 days. You can also freeze the soup in a freezer safe container for up to 3 months! I usually put half of the batch in the freezer for days I don't feel like cooking!

    Nutrition

    Serving: 1gCalories: 216kcalCarbohydrates: 28gProtein: 3gFat: 12gSaturated Fat: 9gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 2044mgPotassium: 792mgFiber: 4gSugar: 10gVitamin A: 14910IUVitamin C: 42mgCalcium: 95mgIron: 3mg
    Keywords creamy butternut squash soup, creamy butternut squash soup recipe, easy butternut squash soup, instant pot butternut squash soup
    Did you make this recipe?Tag @freshwaterpeaches on Instagram!

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    Reader Interactions

    Comments

    1. Mel

      February 15, 2021 at 1:51 pm

      5 stars
      This might be my favorite recipe on your blog! So yummy!! I made without chicken and added cauliflower gnocchi.

      Reply

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