Healthy Soup Recipes

The Best Butternut Squash Soup to Fuel Your Soul (And Body)

By Evelyn

I don’t think there’s any food out there that’s better for the soul than a hot bowl of soup. You know what I’m talking about. That feeling you get as soon as you sit down and try that first spoonful – it’s glorious. On that note, I’ve been on a huge butternut squash soup kick as of late. And today is your lucky day because I’m going to be sharing my secret recipe for making the best butternut squash soup to fuel your soul – and your body as well! The reason why I love making butternut squash soup so much is because of how incredibly flavorful it can be when made properly. It’s very similar to a good bowl of pumpkin soup in that it offers a delightful combination of sweet and savory flavors. If you enjoy a bowl of butternut squash soup as much as I do, then prepare to be blown away by just how good this recipe really is!

You need to try this incredible butternut squash soup!

The Best Butternut Squash Soup Ever

Now some of you may be thinking that making the best ever butternut squash soup is probably going to be a pretty difficult process. That couldn’t be further from the truth. In order to make this scrumptious bowl of soup, you’ll need to start out by heating up a bit of olive oil and unsalted butter over a medium heat. Both of these two ingredients help to make your soup incredibly satisfying thanks to the abundance of high quality fat they contain. Olive oil in particular is a rich source of heart healthy monounsaturated fatty acids that has been shown to help prevent cardiovascular disease. (1)

Butternut Squash Soup

Next up, you’ll be throwing in two of my most favorite things to cook with – onion and garlic. The amount of amazing health benefits provided by each of these ingredients is absolutely mind blowing. Countless studies have demonstrated that garlic and onion are great for boosting your immune system, lowering cholesterol levels, relieving high blood pressure, and even helping to protect against diseases like cancer. (2) On top of all that, both garlic and onion provide an incredibly distinctive taste to recipes they’re used in, and they definitely go a long way towards giving this butternut squash soup it’s great taste.

Butternut Squash Soup

The next thing you’ll need to do is add in one butternut squash that has been peeled, seeded, and chopped into ½ inch cubes. You’ll also need to add in one Granny Smith apple that has had the same done. Pairing the butternut squash with an apple is the real genius of this recipe, as they end up complementing one another perfectly. Both ingredients are extremely nutrient-dense as well. They’re each a great source of vitamin C, but the butternut squash also provides an abundance of vitamins A, B6, and E, along with essential minerals like potassium and manganese. Meanwhile, the Granny Smith apple also provides a good mix of B-complex vitamins and dietary fiber.

Butternut Squash Soup

After sauteing the squash and apple for a couple of minutes, you can then add four cups of bone broth (be sure to check out our great homemade bone broth recipe), ¼ teaspoon of ground coriander, and ⅛ teaspoon of grated nutmeg. Using bone broth is a great way to add a bunch of collagen and amino acids into the mix.

Butternut Squash Soup

The coriander and nutmeg help to serve as the perfect finishing touch for the recipe, giving the soup a deliciously spicy finish. On top of that, research has found that culinary herbs and spices like coriander and nutmeg are packed full of antioxidants that help to decrease your risk of disease. (3)

(You may also like: Bombtastic Butternut Squash Beef Chili for Weight Loss)


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Butternut Squash Soup

The Best Butternut Squash Soup to Fuel Your Soul (And Body)



  • 1 butternut squash (about 1 ½ pound), peeled, seeded and cut into 1⁄2-inch cubes
  • 2 tsp olive oil
  • 3 tbsp unsalted butter
  • 1 small onion, chopped
  • 1 Granny Smith apple, peeled, cored, and chopped
  • 2 cloves garlic, minced
  • 4 cups bone broth, plus more as needed
  • ¼ tsp ground coriander
  • 1/8 tsp grated nutmeg
  • salt and ground black pepper to taste
  • sour cream for garnish


  1. In a large pot heat the olive oil and butter over medium heat.
  2. Add the onion and cook for 3-5 minutes or until softened and translucent.
  3. Add the garlic and cook for 30 seconds.
  4. Add the apple and butternut squash and saute for 2 minutes.
  5. Add the bone broth, coriander and nutmeg and bring the soup to a low boil.
  6. Cover with a lid and cook for 15-20 minutes or until the butternut squash is fork tender.
  7. Using an immersion blender or food processor or blender, puree the soup until smooth.
  8. Season to taste with salt and black pepper.
  9. Serve, garnished with sour cream.


  • Serving Size: 1
  • Calories: 150
  • Carbohydrates: 20.2g
  • Fat: 7.9g
  • Sugar: 7.2g
  • Protein: 2.6g
  • Fiber: 3.3g

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