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Autumn Squash Soup recipe

Autumn Squash Soup


Sweet and savory, this Autumn Squash Soup is fabulous!


Units Scale
  • 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 12 tart apples mixed with 12 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


  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!


*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


  • 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

Keywords: Autumn Squash Soup