This Spiced Butternut Squash Soup recipe is naturally vegan, Whole30-compliant, paleo, and gluten-free! A healthy, flavorful soup that is a fall and winter favorite. Learn how to make homemade butternut squash soup with this easy recipe.
Warm, healthy and comforting, butternut squash soup is quintessential to fall and winter. Butternut squash has a slightly sweet and nutty flavor, which is why I like to add a tart green apple to brighten the soup and balance the natural sweetness of the squash. Cinnamon, nutmeg, and cayenne add a touch of warmth and enhance the flavor of the soup.
How to Make Spiced Butternut Squash Soup
Homemade butternut squash soup is so easy to make. Simply start the cooking process with a base of chopped onions, celery, and carrots. Then add the squash, apple, broth, and spices, and simmer until done.
Use a blender to purée the soup at the end and you have a beautifully smooth, thick, and satisfying spiced butternut squash soup.
How to Cut, Peel & Prepare Butternut Squash
To prepare your butternut squash, all you need is a vegetable peeler and well-sharpened knife. Use the knife to cut off the ends of the squash and then peel off the skin with the vegetable peeler. Then slice the squash down the middle, scrape out the seeds and chop as indicated in the recipe.
Tip: You can also microwave the squash before you begin peeling to make peeling easier. To do this, simply pierce the squash a few times with a fork and microwave for 1 – 2 minutes. This helps loosen and soften the skin, making it easier to remove.
How to Roast Squash Seeds
Don’t throw away the squash seeds! Roasted squash seeds make a great salty and crunchy snack. You can also use them as a garnish for your soup, which is what I did in the photos for this recipe. To make roasted squash seeds yourself, just follow these simple steps:
- Preheat oven to 300°F. Scoop the seeds from the cut squash cavity and wash away the squash flesh and strings under running water. Dry the seeds using paper towel.
- Place the seeds in a single layer on a baking sheet, then drizzle with a bit of olive oil and season with a couple of pinches of salt. Toss to coat.
- Roast for about 20 minutes or until the seeds are lightly browned.
This is a great make-ahead recipe, so you could make a batch on a Sunday to have on hand for the coming week. It tastes even better the next day, because the flavors have more time to mingle and develop. Serve it on its own or pair it with a simple side salad and a slice of French bread for the perfect cold weather meal.
More Healthy Soup Recipes to Try
Craving more nutritious soup recipes? Here are some warm and cozy soups I love:
- Curried Coconut Pumpkin Soup
- Carrot Soup with Coconut Milk
- Thai Coconut Curry Pumpkin Soup
- Chicken and Rice Soup
- Creamy Sweet Potato Soup
For this Spiced Butternut Squash Soup recipe, I recommend:
Here are a couple of kitchen tools I suggest using to make this recipe:
- KitchenAid Hand Blender – This is the one I use and love! I have had mine for years and it is one of my favorite kitchen tools. I use it all the time to quickly blend up soups, smoothies and dips.
- Ultra Chef Express Food Chopper – This is the one I have and it is one of my most-used kitchen tools. I use mine all the time to quickly chop up vegetables. I especially love using it to dice onions, because it saves me from all the tears!
If you make this Spiced Butternut Squash Soup recipe, let me know! Leave a comment with a star rating ★ below, because I love hearing from you! ♡
Spiced Butternut Squash Soup (Vegan, Whole30, Paleo)
- 2 tablespoons olive oil
- 1 yellow onion, chopped
- 1 medium carrot, chopped
- 1 stalk celery, chopped
- 1 medium butternut squash, peeled, seeded, and chopped
- 1 Granny Smith apple, peeled, cored and chopped
- 4 cups vegetable broth
- 1/8 teaspoon ground cinnamon
- 1/8 teaspoon ground nutmeg
- 1/8 teaspoon ground cayenne
- Salt and pepper, to taste
- Optional garnish: Roasted butternut squash seeds
- In a large pot, heat the oil over medium heat. Add the onion, carrot and celery and cook for 4-5 minutes or until softened.
- Add the butternut squash, apple and broth. Bring mixture to a boil over high heat.
- Reduce heat to low and simmer for about 30 minutes until the squash and carrots have softened.
- Remove from heat. Use an immersion blender to purée the soup, or purée the soup in batches in a traditional blender.
- Stir in cinnamon, nutmeg, and cayenne. Season with salt and pepper to taste.
- Serve warm, garnished with roasted butternut squash seeds, if using.
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