butternut squash soup served in white bowls with crusty bread
4.55 from 22 votes
Nutrition Facts
Butternut Squash Soup
Amount Per Serving (1 serving)
Calories 163 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 3g19%
Sodium 734mg32%
Potassium 598mg17%
Carbohydrates 32g11%
Fiber 9g38%
Sugar 7g8%
Protein 2g4%
* Percent Daily Values are based on a 2000 calorie diet.
Servings:4 servings
Butternut Squash Soup
Prep Time:
15 mins
Cook Time:
20 mins
Total Time:
35 mins

Deliciously creamy and nourishing butternut squash soup is just what you need for a quick, cozy dinner at home. It's flavorful, easy, gluten-free and vegan!

  • 4 cups peeled and cubed butternut squash, roasted
  • a few dashes of cinnamon and salt to season butternut squash
  • 1 tablespoon coconut oil (or other preferred oil)
  • 1 large apple, peeled, cored and cubed*
  • 1/2 large yellow onion, diced
  • 1/2 to 1 teaspoon curry powder**
  • 3.5 cups vegetable broth
  • 1/2 cup milk***
  • 1 teaspoon salt + a few extra dashes, as desired
  • Optional: cream and pumpkin seeds for topping and/or crusty bread or grilled cheese for serving
  1. Roast cubed butternut squash that has been seasoned with cinnamon and salt for 30 minutes at 425ºF.

  2. Meanwhile, in a large skillet over medium-high heat, sauté apple and onion in coconut oil with curry powder and a few dashes of salt for about 10 minutes and until softened.

  3. Add broth, milk, and squash to the large skillet with the apple and onion and bring to a boil. Reduce heat and simmer uncovered for about 20 minutes. Stir in salt to taste. I used 1 teaspoon of salt.

  4. Use an immersion blender or transfer soup to a high-speed blender or food processor and blend until soup is smooth and creamy.
  5. Top with pumpkin seeds and cream, if desired. Enjoy with crusty bread or a grilled cheese!

Recipe Notes

*I used a Honeycrisp apple. If you want your soup less sweet, you may want to use a Granny Smith apple.

**I actually used 2 teaspoons of curry and loved the way the soup turned out, but I've had several readers comment that the curry was a little too strong. You may want to start with 1/2 teaspoon and add more to desired taste.

***Any milk will work, but use dairy-free to keep this soup vegan and Paleo.

****To make this soup in a pressure cooker: Add all ingredients into the pressure cooker and cook on high pressure for 8 minutes. Don't worry about waiting for the natural release. After the 8 minutes, very carefully turn the valve to “venting” for a quick release.  Then, purée until smooth and creamy. 

*****You can freeze this soup. To do so, allow it to cool to room temperature, then transfer to a freezer-safe container and store in the freezer for up to 3 months.

Photos by Danielle from Our Salty Kitchen.

Author: Kim
Course: Soup
Cuisine: American
Keyword: Autumn Squash Soup, Butternut squash soup, panera bread autumn squash soup

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