Butternut Squash Soup

Published by Admin on

The title, Butternut Squash Soup, overlaid a photo of a bowl of butternut squash soup.

Welcome back! Or, if it’s your first time, welcome!

I’m just chugging along on the soup train, because I just can’t get enough soups in as the months start to cool down.

The ingredients for butternut squash soup are shown. Onion, butternut squash, leeks, celery, carrots, and apple.

Butternut squash soup is just about fool proof, and oh-so-versatile. You can make it creamy, savory, or festive.

Each time I make this soup I try something different. So far, I haven’t made a version I didn’t like! Those with a keen eye may notice that I didn’t even follow my recipe this time. I added in leek and forgot sweet potato. It still turned out dynamo (blessedly).

Give this recipe a while, and be bold! Think of the steps below as your jumping off point, and let me know where you land .

Butternut Squash Soup

Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 4 people


  • 2 tbsp coconut oil
  • 1/2 white onion copped
  • 2 celery stalks chopped
  • 1 carrot peeled and chopped
  • 1 medium sweet potato
  • 1 butternut squash peeled and chopped into 1" cubes
  • 1/2 apple cored and chopped
  • 4 cups chicken bone broth
  • pinch salt to taste
  • 1 13.5 oz can full fat coconut milk


  1. Toss the white onion into a large pot over medium-high heat with the coconut oil. Cook for 4 minutes or until onion starts to turn translucent. Stir regularly. 

  2. Turn the heat down to medium.Toss in the carrot and celery and cook for 4 minutes more. Stir occasionally. 

  3. Add the sweet potato, butternut squash, and apple, and add the broth until it covers. Set heat to high until the soup starts to boil. Then turn the heat down to medium-low and allow the soup to simmer.

  4. Turn the heat down to medium-low and allow the soup to simmer for 20 minutes, or until the butternut squash is soft.

  5. Once the squash is soft then add in the coconut milk. Stir to combine. 

  6. Ladle half of the soup into a blender and puree. Mash the other half of the soup with a potato masher. 

  7. Once soup is blended then pour it back with the mashed soup. Stir to combine and season with salt to taste. The soup can sit on a low heat until ready to serve. 


  1. Add cinnamon and nutmeg to taste instead of salt for a more festive flavour. 

  2. For a primal or keto version then use full fat cream at the end. 

For a creamier soup you can add full fat cream. If you want it to taste more savory then just stick with salt. One of my favourite versions is to throw in some cinnamon and nutmeg. Ginger would be great too!

A large pot has all the ingredients simmering away on the stove.

Experiment with different combos as you’re blending the soup or combining it with the mashed portion. Stop when you’re happy!

I love having this soup on hand for an easy, hearty, grab-and-go lunch. Don’t worry about blending all of the soup up. Holding half back and mashing it results in a great texture. If you’re not a fan then just puree it all.

A bowl of butternut squash soup si

What combination of ingredients did you add?

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Tim Lynden · November 16, 2018 at 7:40 pm

Makes me all sophoric ZZZZ

    Admin · November 17, 2018 at 9:49 am

    Me too!

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