Nourishing Autumn Butternut Squash Soup

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Nourishing butternut squash soup blends bone broth, carrots, celery, apple, and warming spices for antioxidant, fiber rich comfort that supports gut health, immunity, and seasonal wellness.

Fall means winter squash: butternut, delicata, acorn, pumpkin, buttercup. These squash are very high in vitamins A & C and are good sources of fiber. Their richly colored flesh tells you they are a great source of antioxidants and carotenoids.

I love butternut squash and use it in warm salads, roasted with other fall vegetables, topped with coconut butter and cinnamon, or in this nourishing butternut squash soup that is super easy to make and keeps well for leftovers. In addition to the butternut, this soup is chock full of nutritious veggies like celery, onion, and carrot. I also use bone broth as the base of the soup to sneak in even more minerals and gut-healing gelatin and collagen. If you don’t want to make your own bone broth, buy it here!

To make the Nourishing Autumn Butternut Squash Soup, you’ll need

1 sweet onion, chopped
2 ribs celery, diced
2 carrots, chopped
1 large butternut squash, peeled, seeded and sliced
1 large green apple, peeled
2 tsp or so ghee or coconut oil
1 -2 cups (less for thicker soup) vegetable, chicken or bone broth

Wash and chop everything. In a large saucepan, melt ghee or coconut oil and add onion, carrot and celery. Cook 5-10 minutes, until onions are slightly caramelized (add broth to prevent sticking if necessary). Add squash and a little broth (don’t add too much unless you want thin soup– you can always add more later) and cook till tender, about 15 minutes. Then add apple and cook til everything is tender, an additional 5 minutes (20 minutes total).

use a big dutch oven to soften the veggies.

Pour everything into blender and puree till smooth (you’ll probably have to work in batches). You can add some full fat coconut milk for added richness. OR, if you’re lucky enough to have an immersion blender, puree til as smooth as you like. Then add spices to taste: sea salt, pepper, cinnamon, nutmeg, ginger.  Top with toasted nuts or coconut butter, or a drizzle of coconut oil if desired. Enjoy! I’ll sometimes chop chicken apples sausage to add for a complete meal that has more protein, or the soup itself is a nice first course.

Nourishing Butternut Squash Soup

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Servings: 4

Ingredients Equipment Method

Ingredients

  

1x2x3x?

• 1 large butternut squash, peeled, seeded, and sliced into chunks
• 1 yellow onion, chopped
• 2 ribs celery, chopped
• 2 large carrots, chopped
• 1 green apple, peeled
• 1 tbsp ghee, olive, or coconut oil coconut oil tastes best
• 1-2 cups chicken or vegetable broth more or less depending on how thick you like it
• cinnamon, nutmeg, sea salt, pepper

Equipment

• Dutch oven

Method

 

1. Wash and chop everything.
2. In a large saucepan, melt ghee or coconut oil and add onion, carrot and celery. Cook 5-10 minutes, until onions are slightly caramelized (add broth to prevent sticking if necessary). 
3. Add squash and a little broth (don’t add too much unless you want thin soup– you can always add more later) and cook till tender, about 15 minutes.
4. add apple and cook til everything is tender, an additional 5 minutes (20 minutes total).
5. Pour everything into blender and puree till smooth (you’ll probably have to work in batches). You can add some full fat coconut milk for added richness. OR, if you’re lucky enough to have an immersion blender, puree til as smooth as you like. 
6. add spices to taste: sea salt, pepper, cinnamon, nutmeg, ginger.  Top with toasted nuts or coconut butter, or a drizzle of coconut oil if desired. Enjoy! I’ll sometimes chop chicken apple sausage to add for a complete meal that has more protein, or the soup itself is a nice first course.

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Frequently Asked Questions

Why is butternut squash considered a healthy fall food?

Butternut squash is rich in vitamin A, vitamin C, fiber, and carotenoids. Its bright orange color reflects antioxidant content that supports immune function and protects cells from oxidative stress. It is naturally sweet, filling, and nutrient dense.

What makes this soup nourishing?

This soup blends squash with celery, onion, carrot, and apple for fiber and antioxidants. Bone broth adds collagen, gelatin, and trace minerals that may support gut lining integrity, digestion, and immune resilience during colder months.

Can you make this soup dairy free?

Yes. Use coconut oil instead of ghee and add full fat coconut milk for creaminess. Swap chicken broth for vegetable broth to keep it plant based. The flavor remains rich and satisfying without dairy ingredients.

How do you control the thickness of the soup?

Texture depends on broth quantity. Use less broth for a thick, stew like consistency or add more for a lighter soup. You can adjust after blending to achieve the exact texture you prefer without compromising flavor.

Why add apple to butternut squash soup?

Green apple adds natural sweetness and mild acidity that balances savory vegetables. It enhances depth without refined sugar. When cooked until tender, it blends smoothly and brightens the overall flavor profile.

What spices pair well with butternut squash?

Cinnamon, nutmeg, ginger, sea salt, and black pepper complement the natural sweetness of squash. These warming spices provide antioxidant and anti inflammatory compounds while deepening seasonal flavor.

Can this soup be turned into a full meal?

Yes. Add shredded chicken or sliced chicken apple sausage for protein. Toppings such as toasted nuts or coconut butter provide healthy fats. This creates a balanced meal with fiber, protein, and sustained energy support.