Autumn Squash Soup (Better than Panera!)

Who loves Autumn Squash Soup? This fall favorite is a rich blend of butternut squash, apples, carrots, pumpkin, and a whole lot of warm spices. Serve it with a good crusty bread on a cold night and enjoy the warmth.

I just love whipping up a bunch of soups when the weather gets chilly. They’re my secret weapon for dealing with runny noses and scratchy throats. And let’s not forget how cozy and comforting they are – the ultimate winter go-to! The best part? You don’t need any fancy ingredients or equipment. Just grab your trusty pot, toss in a few simple ingredients, and you’re ready to roll.

But you can’t keep making the same old soups all season long. That’s why I like to switch things up now and then. And my go-to is this autumn squash soup. It has a fantastic fall flavor that’s hard to beat!

I love this soup for sensory reasons (I mean, just look at that gorgeous orange color and smell that aromatic combination of warm spices!). But my fave is the ingredient line up. Sure, the list might seem a bit long, but trust me, the health perks (and flavor!) are totally worth it. You’re getting a ton of beta carotene from the carrots, vitamin E and folate from butternut squash, vitamin C and fiber from apples, and so much more. It’s like a nutrient powerhouse in a bowl!

Serve this yummy and creamy soup with a slice of crusty bread or even some croutons.

Ingredients for the Autumn Squash Soup

Here’s everything you need to make this delicious soup:

1 Butternut Squash

Use 1, roughly about 3 pounds  butternut squash. This is our star ingredient. It brings a subtle sweetness to the soup while being incredibly beneficial for your health. It helps lower blood pressure, keeps your gut in good health, and brings a lot of antioxidant goodness to the table. A good butternut squash is heavy for its size, with taut and blemish-free skin.

1 Small Yellow Onion

This recipe needs just one small, diced onion. Use a sweet onion that caramelizes like a dream and holds up pretty well. As far as health benefits go, onions contain a good amount of cancer-fighting antioxidants.

2 Small Carrots

Two small and chopped carrots for a nice texture and color. Carrots are loaded with antioxidants, so it’s best to include them when prepping a cold-busting soup.

4 Apples

We’ll need four large apples, cored and cut into 4-5 chunks. Peel or no peel, you choose. I like mixing sweet and tart apples. The Granny Smith is a classic pick if you’re getting green apples.

1 Cup Pumpkin Puree

Add a cup of organic pumpkin puree to add a velvety texture. Pumpkin also brings an extra dose of beta carotene and vitamin A, essential for boosting immunity.

1 Tablespoon Tomato Paste

You’ll need a tablespoon of tomato paste for a rich and intense flavor. Tomato paste also thickens the soup and gives it a nice, creamy consistency.

2 Tablespoons Avocado Oil

That’s where you get your healthy fats for the soup. 2 tablespoons will do the job. If you’re looking for an alternative, go with peanut or sesame oil – they also have high smoking points. Coconut oil will work, too.

8 Cups Vegetable Stock

Vegetable broth will enhance the soup’s flavor. If you prefer chicken stock, that’ll work, too.

1/2 Cup Apple Cider

Apple cider adds a sweet element to this soup. Make sure you aren’t using apple cider vinegar (yep, they’re different)–that will NOT work as a substitute here. If you don’t have apple cider, you can either use apple juice or leave it out all together.

1 Tablespoon Coconut Sugar

We’re adding a tablespoon of coconut sugar to amp up the sweetness level. It’s healthier than refined sugar and adds a subtle hint of caramel to the soup. You can substitute it with brown sugar if you want.

1/2 Cup Whole Milk

Half a cup of whole milk for added creaminess and thickness. You can also use half and half or cream. For a non-dairy alternative, coconut milk works great.

1 Tablespoon Honey

Honey is a secret ingredient used in Panera’s Autumn Squash Soup, so I added it here, too. It’s a nice addition!  Use two tablespoons, but you can adjust the amount depending on your preference. Maple syrup is a good substitute, too.

Spices

I love playing around with spices, but here’s what I usually go for:

• 1 teaspoon ground cinnamon
• 1 teaspoon mild curry powder
• 1/2 teaspoon rosemary
• 1/2 teaspoon sea salt
• 1/4 teaspoon ground fresh ginger
• 1/4 teaspoon white pepper

Making the Healthy Butternut Squash Soup

Let’s check out what you need to do to prepare your fall-perfect hug-in-a-bowl comfort food.

1. Peel the squash with a decent vegetable peeler – I think that’s the easiest way to peel a squash. Alternatively, you may need to use a sharp knife, which is more tedious.
2. Remove the seeds and cut the squash into 1-2 inch chunks. Note: You can also roast your squash beforehand or cook it in the slow cooker if you like.
3. Heat oil in your large pot over medium heat.
4. Next, sauté the diced onion and chopped carrots for about 5 minutes or until softened.
5. Add squash, apples, stock, apple cider, pumpkin, coconut sugar, tomato paste, cinnamon, curry, rosemary, salt, ginger, and pepper. Stir to combine well.
6. Bring your soup to a boil before reducing the heat to let it simmer for about 20 minutes.
7. The squash should be nice and soft. Puree with an immersion blender or transfer the creamy mixture (in batches) to a regular blender and blend until smooth. Stir in the whole milk (or half and half) and honey and heat until hot.
   
8. Top each bowl of soup with pepitas (pumpkin seeds), if desired. Enjoy!

Variations

• For a creamier version, add Greek yogurt or sour cream.
• Garlic powder and onion powder can bring an extra punch!
• Add a tablespoon (or two! or three!) of cream cheese. It adds an irresistible lusciousness to the soup.
• For added heat, sprinkle in a teaspoon of chili powder or cayenne pepper.

Tips and Tricks

• Roast your veggies with olive oil, salt, and pepper for a flavorful soup.
• A puree soup takes its sweet time to heat up. So, do it nice and slow on the stovetop.
• If you prefer, cook this in a slow cooker or Instant Pot for easier prep!
• Always blend your soup in small amounts for a better consistency.
• This soup freezes perfectly well, so make a big batch and store some in an airtight container for later.

Try this Panera Bread-level good butternut squash soup recipe and make those cooler months much more bearable. With all that flavor and warmth, I’m sure it’ll become a new favorite of the whole family.

If you make this recipe, or any of my other healthy recipes, please leave a star rating below! It’s so helpful for other readers to see which recipes are tried and true! I’d also love to see it–share your photo of this dish and tag me on Instagram and I’ll feature you!

If you’d like more autumn-inspired recipes, scroll below the recipe card and see what I’m loving during this season!

Autumn Squash Soup

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• Author: Happy Healthy Mama
• Total Time: 55 mins
• Yield: 8 servings 1x
• Diet: Gluten Free

Print Recipe

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Description

Sweet and savory, this Autumn Squash Soup is fabulous!

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Ingredients

Units USM Scale 1x2x3x

• 1 butternut squash (~3 lbs)
• 1 small yellow onion, chopped
• 2 small carrots, chopped
• 2 tablespoons avocado oil
• 4 apples, cored and cut into 4-5 chunks (Peeling is optional. I like to use at least 1–2 tart apples mixed with 1–2 sweet apples)
• 8 cups vegetable stock
• 1/2 cup apple cider
• 1 cup pumpkin puree
• 1 tablespoon coconut sugar
• 1 tablespoon tomato paste
• 1 teaspoon ground cinnamon
• 1 teaspoon mild curry powder
• 1/2 teaspoon rosemary
• 1/2 teaspoon sea salt
• 1/4 teaspoon ground ginger
• 1/4 teaspoon white pepper
• 1/2 cup whole milk or half and half*
• 1 tablespoon honey

Cook Mode Prevent your screen from going dark

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Instructions

1. Peel the squash. If you have a decent vegetable peeler, that will work. I find that to be the
   easiest way to peel a squash. Alternatively, you may need to use a paring knife, which is
   more tedious.
   2. Remove the seeds and cut into 1-2 inch chunks. *Note: you can also roast your squash
   ahead of time or cook it in the slow cooker. Either method works well.
   3. Heat your oil in a large pot over medium heat.
   4. Saute the onion and carrots until softened, about 5 minutes.
   5. Add squash, apples, stock, apple cider, pumpkin, coconut sugar, tomato paste, cinnamon,
   curry, rosemary, salt, ginger, and pepper. Stir to combine.
   6. Bring to a boil, then reduce the heat. Allow to simmer for 20 minutes.
   7. Make sure the squash is nice and soft. Puree with a hand held (immersion) blender or
   transfer the soup, in batches, to a regular blender and blend until smooth. Stir in the
   whole milk or half and half and honey and heat until hot. Enjoy!

Notes

*To make this dairy-free, you may use canned coconut milk in place of the whole milk.

• Prep Time: 25 mins
• Cook Time: 30 mins
• Category: soup recipes
• Method: stove top
• Cuisine: American

Nutrition

• Serving Size: 1/8 of recipe
• Calories: 210
• Sugar: 21 grams
• Fat: 4.5 grams
• Carbohydrates: 44 grams
• Fiber: 7.3 grams
• Protein: 3.1 grams

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Sweet Potato Soup

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This healthy soup is great in the fall, and you’ll want to eat it all winter long, too!