butternut squash apple soup recipe

Butternut Squash Apple Soup

This simple and healthy butternut squash soup recipe will warm your belly on those cold winter days.

Tis the season for all things squash and pumpkin. On the menu tonight? Butternut squash apple soup spiced with sweet, warming cinnamon. If you’re looking for an easy soup recipe this one is great for beginners.

My younger son loves this soup and I do too –sometimes I even eat it with a little protein (such as eggs or turkey) for breakfast.

Butternut Squash Apple Soup
  1. In a large pot warm oil
  2. Caramelize onion, sautéing 10-15 minutes until golden brown
  3. Add squash cubes, apple slices and cinnamon and cook for 10 minutes
  4. Pour stock into pot and bring mixture to a boil
  5. Reduce heat and simmer for 30 minutes
  6. In a vitamix, puree soup in very small batches (for safety)
  7. Serve hot

Here are some notes on this recipe:

  • Feel free to make this soup with other types of winter squash such as pumpkin, acorn, delicata, etc.
  • I used a 2 ½ pound butternut squash for this recipe (weight is prior to peeling and de-seeding)
  • Experiment with other warming spices such as ginger and nutmeg
  • I used Braeburn apples in this soup; feel free to experiment with other types of apples

Squash is a very healthy, hearty, nutrient dense vegetable, full of carotenoids and other beneficial antioxidants. Further, it is thought that squash is both anti-inflammatory and helpful in regulating blood sugar.

In my house we love eating squash because of its delicious, sweet flavor, and are happy to reap the secondary (health) benefits. What is your favorite winter squash recipe?

For more ideas on how to cook squash, check out these healthy recipes:
Squash Pie
Squash Fries
Squash Latkes


  1. Mrs. Renee says

    This recipe was part of an experiment to find the best gluten free recipes that fit a simple budget for our blog and it was great. I was looking for gluten free recipes that are easy to make for beginners, and fit into a simple budget and this one made the top ten list. What is really nice is that this recipe is good for you as well, and perfect for a cool Fall or Winter day!

  2. Heather says

    I love this soup recipe, although I had to make a few modifications. It was far too oniony with an entire onion the first time I made it, so I only use a half an onion. I also only use 1/2-2/3 of the liquid recommended because it was extremely watery when made with the full amount. The butternut squash was ridiculously hard to peel, so I would definitely recommend slicing it in half, and baking it so you can scoop out the squash meat and then cook in the pot with the apples, etc. All that said, the flavor of the dupy after these changes is incredibly delicious and it’s by far my favorite soup I’ve made!

  3. Lori says

    I made this recently and while it wasn’t to our taste, I froze several bags of it and last night used a bag of it to poach chicken breasts in, and it was AWESOME! It gave a really nice flavour to the chicken, and thickened up to make a nice sauce to drizzle on top! Yum!

  4. Jenilyn Dumm says

    Hi Elana! First time commenting on pretty much any blog. My husband and I decided to switch to a Paleo diet a few weeks ago. We are pretty healthy, but wanted to be making healthier choices. I have devoured your website! Everything I have made has been super tasty. I am naturally a picky eater, and your recipes have encouraged me to grow and try new foods. With that being said, I have a question. It might just be that I am very picky with how I follow recipes. If it doesn’t say it, I don’t do it. Unless I have already had a successful meal from the recipe. I made this soup yesterday for lunch, and so that I could have it for lunch throughout the week. I was reading the comments to see if anyone asked my question, and no one has so far. I love the possibilities of this soup, but it seems so runny and watered down. Do I go and make it again and drain the squash and apples from the water? I had the same problem with the Broccoli Soup Recipe of yours. Please help! I want to make more soups for lunch, but if they are all going to be just runny, then I think I will pass. Thanks so much!

  5. says

    To add to that, these recipes are also designed to help your body fight what is known
    to be the metabolic adaptation phenomenon. Years ago it would have been simple enough
    for a beginner to put on a piece of bread paste, or dig up a worm and use that.
    Place a frying pan or iron skillet over medium to high heat.

  6. Jenn says

    Just made this tonight! I tried to substitute a shallot for the onion, and I think I either didn’t add enough, or a shallot just won’t do for this dish! It came out a bit bland. It has a great base though! I think I’ll try what some of the others did with seasonings – I’m sure it’ll be fantastic with just a bit more flavour!

  7. Tracy says

    Just made this tonight…yum! I used a roasted squash that I prepared yesterday, and made it with 4 cups chicken broth & 4 cups water. I added 1/4 teaspoon cayenne pepper, 2 teaspoons Kosher salt, and finished with 1/3 cup coconut milk. Blended it right in the pot with a stick/immersion blender ;) Paleo deliciousness!!

  8. Dianne Haupt says

    I noticed what looks like sage on the top of the bowl, and it reminded me that I made butternut soup recently with fresh sage cooked into it, and I thought it was a lovely flavor combination.

  9. Rochelle Dobson says

    This was great, I feel that I had to throw out over 3/4 of the stock to keep mine on the thick side, but I might have not added enough squash. It tasted great, I feel great after eating it.

    I added in some agave, all-spice, nutmeg, cinnamon, garlic salt and ground ginger. I like things a little heartier and with a little more spice. Thank you Elena!

  10. Kate P says

    From someone who made this last night to freeze, I was a bit unhappy with the overwhelming amount of onion in the soup. I was afraid of adding a whole onion and added about 2/3 of one, but it’s still too much for me. If you aren’t a fan of a lot of onion, I would recommend about half of one so that it does not overwhelm the Butternut and Apple flavors. I also added ginger, nutmeg, and an extra butternut squash. I let it cook a lot longer once pureed, so that I got a nice, thick soup (only added 7 cups of filtered water).

  11. Sloane says

    hi! approximately how many servings does this recipe make? making it for RH on Sunday. Please let me know and thnak you for all of your beautiful work.

  12. Jenifer says

    Made this and loved it. Thought it needed a little salt (but I like salt). I topped it with blue cheese and sliced almonds, it added the right amount of balance of salty and sweet with this sweet soup!
    Elana, you have any good german pancake recipes?

  13. Erica Dinner says

    Total winner – roasted the squash first – so easy so yummy and it has been my breakfast all week – will have to make another batch this weekend.

  14. Heather says

    We enjoyed this soup both flavor and super easy to make. I wanted to share that I used 1/2 tsp of garam masala, 1 tsp lemon zest and about 1/2 tbsp of grated frozen ginger root. Warm but not “spicy” and great for the head cold season! My 5 yr old son drank the soup from bowl. We stirred in a tsp of greek yogurt for the boys and I loved it the day after on a cold overcast day.

  15. Ana Fernández says

    Dear Elana,

    My mom cooks this soup very often, she usually adds a bit of Spanish cheese, which is amazing, from my point of view it really improved the whole recipe, I think you sould try it too, you won´t regret it, just have a look at this website, I´m sure you´ll love it.
    kind regards

  16. Vanessa Pinter says

    That sounds really good. My favorite recipe is very simple. In the morning as we are getting ready for school I scoop out the flesh of half a squash leftover from dinner into the blender, add some reduced bone broth and cream, some salt and garlic powder and blend.

  17. Jess says

    I have never made a soup before and this was very simple to make but tastes complex. Good with chopped apple on top.

  18. Noel says

    This looks delicious and easy, except for the squash peeling.
    I wonder if there’s an easier way to peel squash besides using a peeler — esp. for bumpier varieties like acorn and pumpkin. I suppose one could also roast, scoop, then decrease simmering time before pureeing.
    : )

    • Cindy says

      I just made this soup this week too. I love it. I hate peeling squash; so I cut it in half, scoop out the seeds, and roast it in the oven for 1 hr or so depending on size. Then proceed with the rest of the recipe. It so easy and delicious.

    • Pattie Caprio says

      I poke the skin all over and microwave it for 4 minutes. It helps the skin to come off better. Roasting each half for an hour in a baking dish you can then scoop it out easily.

  19. Caroline says

    We love butternut squash soup at our house. I like to add apples too, another nice addition is a sweet potato. I use a hand blender to mix it up right in the pot… Seems to do the trick. Cinnamon & Nutmeg are my seasonings of choice. My 2 year old daughter shoves her little spoon in her mouth so fast whenever we have this soup. :-) its a great soup for

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