butternut squash apple soup

Butternut Squash Apple Soup

This easy paleo Butternut Squash Apple Soup is the perfect fall or winter recipe, though we love it so much we make it all year round. My younger son and I adore squash, especially butternut. That’s a good thing, since squash is a healthy, nutrient dense vegetable, full of carotenoids and other beneficial antioxidants. It’s also thought that squash is anti-inflammatory and helpful in regulating blood sugar.

Butternut Squash Apple Soup is spiced with sweet, warming cinnamon. Made with 8 ingredients, it’s super easy to whip up a batch. To make it you’ll need butternut squash, apples, onions, cinnamon, olive oil, and chicken stock or water, plus salt and pepper.

If you use chicken stock in this recipe you’ll have added protein. If you use water as the base this is a wonderful vegan soup recipe. Either way, this easy butternut squash soup recipe is a velvety comfort food that will warm you up on cold winter days.

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

If you’re looking for an easy soup recipe this one is great for beginners, it’s also very flexible. Other types of squash such as pumpkin, acorn, delicata, and kabocha will work well in it. Warming spices such as ginger and nutmeg would be interesting to experiment with too.

I used a Braeburn apple in this soup, though I think it would work well with other types of apples. Finally, I used a 2 ½ pound butternut squash for this recipe (weight is prior to peeling and de-seeding).

Here are some of my other easy paleo soup recipes:


  1. Carol says

    Do you ever roast your squash before you make the soup? I usually take this extra step. Am I wasting my time? Thank you.

  2. 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!

  3. 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!!

  4. 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.

  5. 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?

  6. 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.

  7. 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.

  8. 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

  9. 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.

  10. 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.

  11. 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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