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+ servings
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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