Go Back
Close-up overhead view of two bowls of Butternut Squash Apple Soup with roasted butternut squash seeds sprinkled over top.
Print Recipe
5 from 10 votes

Butternut Squash Apple Soup (Vegan, Whole30, Paleo)

This Butternut Squash Apple Soup recipe is vegan, Whole30-compliant, paleo, and gluten-free! A healthy and easy-to-make soup that is a fall and winter favorite.
Prep Time10 mins
Cook Time40 mins
Total Time50 mins
Course: Appetizer, Main
Cuisine: American
Keyword: Butternut Squash Apple Soup, Butternut Squash Soup
Servings: 6 servings
Calories: 118calories


  • 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.


To store, let any leftover soup cool to room temperature before transferring it to an air-tight storage container. The soup may be stored in the fridge for up to 5 days. Alternatively, the soup can be stored in the freezer for up to 3 months.


Calories: 118calories | Carbohydrates: 19g | Protein: 1g | Fat: 4g | Sodium: 644mg | Potassium: 516mg | Fiber: 3g | Sugar: 5g | Vitamin A: 15350IU | Vitamin C: 28.4mg | Calcium: 70mg | Iron: 0.9mg