Butternut Squash & Apple Soup

This butternut squash & apple soup is the perfect winter bowl for those cold days and nights.  It is packed with healthy, anti-inflammatory foods, nutrient dense vegetables and is made with minimal ingredients to keep your meal prep simple.  I love adding extra cinnamon on top before serving because cinnamon has a warming effect on the body. 

Soup is a wonderful and easy meal to prep at the beginning of the week.  It doesn’t take that long to make and it lasts a long time.  It can be served as a meal on it’s own or as a side to a salad or protein.  I love prepping soup in the winter and freezing any leftovers to quickly defrost for dinner on days when I don’t feel like cooking or cleaning.  This butternut squash & apple soup is one of my favorites and it can easily be adjusted to use any winter squash, carrots or sweet potato.  Feel free to mix it up and make it your own!

Why do I love butternut squash?  It gives your body a high dose of dietary fiber, which it needs to help regulate the body and aid in weight loss.  Butternut squash is anti-inflammatory and boosts the immune system to help fight autoimmune disease and other illnesses, which lets face it, in the winter, we all succumb to the cold and flu!  Butternut squash has a high amount of Vitamin A, which plays a huge role in slowing down the aging process and helping the skin glow.  Butternut squash also contains potassium to keep your bones strong and healthy and reduce the risk of osteoporosis.

What’s the best part about butternut squash?  It’s freshest during September and October, but it is available year-round.  So you can make this delicious soup any time of year.  In the cold winter months serve it hot to warm your body, and in the summer, serve it cold to lower your body temperature and keep you cool.

So we hope you enjoy this versatile butternut squash & apple soup!


Butternut Squash & Apple Soup

Serves: 4

Prep: 15

Cook: 1 hour and 20 minutes



6 cups butternut squash, cubed

2 apples, cored and diced

1 onion, diced

1 tsp. ginger powder

1 tsp. cinnamon powder

1 Tbsp. curry powder

1 can (14.5 oz) coconut milk

1.5 cups vegetable broth

1 Tbsp. cooking fat (avocado oil, ghee, coconut oil)

1 tsp. salt

½ tsp. pepper



1.     Pre-heat oven to 425 degrees and cover a baking sheet in parchment paper.

2.     Spread the cut butternut squash on the baking sheet and bake for 45 minutes.

3.     While the butternut squash cooks, heat a large pot over medium head and add the cooking fat.  When it’s hot add the apples and onions.

4.     Sautee the apples and onions until they are soft, about 3-5 minutes.

5.     Add the ginger, cinnamon and curry powder, and salt and pepper to the pot and sauté for 1 more minute, stirring everything to combine.

6.     Remove the butternut squash from the oven and add it to the pot with the apples and onions.  Sautee for 5 minutes.

7.     Add the coconut milk and vegetable broth to the pot and bring the mixture to a boil.

8.     Reduce the heat and let is simmer for 25 minutes.

9.     Remove the pot from the heat and add the mixture to a vitamix or high speed blender.  Blend until smooth and transfer to bowls to serve.