Creamy Butternut Squash and Apple Soup

Creamy Butternut Squash and Apple Soup // nutritionstripped.comThis Creamy Butternut Squash and Apple Soup, hands down is one I have in constant supply my kitchen during fall and winter seasons. It’s incredibly creamy, thick, slightly sweet, very hearty and comforting in the cooler months of the year. I promise, even if you’re not a fan of butternut squash or maybe haven’t used it much in your cooking, this one is a hit in the kitchen! Creamy Butternut Squash and Apple Soup is filled of roasted and naturally caramelized butternut squash, dates, seasonal organic apples, almond milk, warming spices, and a hint of citrus from orange to balance the sweet flavors.

I like taking advantage of this beautifully colored and delicious tasting vegetable along with one of my favorite root vegetables, carrots, when it’s in season. If you’re not familiar with what butternut squash looks like, it reminds me of a pale yellow football or pear shaped gourd (see above). Butternut squashes have a thick skin compared to others like a yellow or zucchini squash where the skin can be eaten. After you peel the outer skin of the butternut squash, you reveal it’s golden yellow and slightly orange interior, which is the considered the edible flesh of the squash.

Butternut squash is wonderful when steamed, roasted, or cooked and pureed such as in this recipe. My favorite way to prepare this type of squash is roasting it and allowing some of the natural sugars to surface and caramelize in the oven- not to mention when the fragrance of roasting butternut squash with coconut oil and cinnamon fills the air, it’s divine.

Creamy Butternut Squash and Apple Soup //

Not only is butternut squash beautiful and vibrant, but it’s also has a thick and creamy flesh which is perfect for using in soups, dips, salads, and more. Butternut squash is one of many plant based foods high in beta-carotene which is converted in the body to vitamin A, which is a powerful antioxidant. Now that we’re entering in the fall and winter months (a.k.a. cold and flu season for many of us), we need to protect and arm our bodies with nutrient soldiers to fight off the flu, bacterias, and viruses as much as possible. This is where food is medicine my friends, consuming nutrient dense foods high in antioxidants that our bodies need for healthy immune function. Vitamin A of course helps with immune function, anti-cancer benefits, cardiovascular benefits, protects against inflammation, and helps our vision and eye sight stay healthy.

Creamy Butternut Squash and Apple Soup // Creamy Butternut Squash and Apple Soup // nutritionstripped.comCreamy Butternut Squash and Apple Soup // 

Nutrient breakdown of BUTTERNUT SQUASH |

  • Vitamin A } 163% of your DRI in just 1 cup!

    • Carotenoids } beta-carotene, alpha-carotene, lutein, and zeaxanthin
  • Vitamin C
  • Potassium
  • Magnesium
  • Manganese
  • Iron
  • Zinc
  • Copper
  • Calcium
  • Phosphorus
  • B Vitamins } niacin, folate, riboflavin, thiamin, B6
  • Vitamin E
  • Fiber

Creamy Butternut Squash and Apple Soup //

5.0 from 3 reviews
Creamy Butternut Squash and Apple Soup
Prep time
Cook time
Total time
A thick, creamy, and slightly sweet butternut squash soup with apple and orange.
Recipe type: soup
Serves: 6-8
  • 5 cups butternut squash, peeled and cubed (after roasting)
  • 4 cups unsweetened almond milk
  • 3 cups filtered water
  • 1 large organic apple, about 1 cup (I used Fuji)
  • ½ cup organic carrot, chopped
  • ¼ cup sweet onion, diced
  • 2 large garlic cloves
  • 2 large dates, pitted
  • 2 tablespoons organic coconut oil
  • 2 teaspoons of ground cinnamon
  • 1 teaspoon sea salt (to taste)
  • ½ teaspoon ground black pepper
  • juice of 1 orange
  1. Preheat oven to 450 degrees F.
  2. Line a baking sheet with foil and grease lightly with coconut oil (by spreading or dolloping on the bottom).
  3. Using a sharp vegetable peeler, peel the butternut squash while whole until the thick skin has been removed and you're left with the bright orange flesh.
  4. After peeling, cut squash long ways (creating 2 halves).
  5. Scoop the seeds from the wide end of the butternut squash, using a spoon.
  6. Cut remaining butternut squash pieces into 1-2 inch cubes.
  7. Spread the cubed and peeled butternut squash cubes onto the lined and greased baking sheet.
  8. Season with salt, pepper, garlic, and a dash of cinnamon.
  9. Bake at 450 degrees for 30 minutes or until soft (you can bake longer to create a more caramelized end product, upwards to 45 minutes).
  10. In a skillet, sauté the onions and garlic until soft and fragrant.
  11. Add roasted butternut squash, sautéed onions and garlic and all remaining ingredients into a Vitamix, high speed blender, emersion blender, food processor and blend until smooth and creamy.
  12. Keep chilled until serving.
  13. Serve warm/hot and garnish with Classic Cashew Cheese or crunchy walnut, pumpkin seeds.
  14. Enjoy!

Creamy Butternut Squash and Apple Soup //

Fun Fact // Carotenoids such as the ones found in butternut squash, carrots, and tomatoes are increased in bioavailability when cooked or eaten with healthy fats in our diet. This butternut squash soup is perfect for increasing the bioavailability of the carotenoids with the cooking process and added good fats such as coconut oil.

Apples // Make sure you’re using organic apples, these are on the “dirty dozen” list for fruits/vegetables with the highest amounts of pesticide residue.

Creamy Butternut Squash and Apple Soup //

What do you enjoy dipping in your soups? Share below!

With gratitude,

xo McKel

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Share Your Thoughts

  1. Whit says

    This soup looks amazing but I’m a little confused about the coconut oil. I have always read that it shouldn’t be used at temperatures above 350 degrees, especially the unrefined types, because it will smoke. Is that true? What kind of coconut oil do you use for this recipe?

    • says

      Coconut oil is the only coconut oil I choose to cook with and it has a higher smoke point than (for example) olive oil which is largely used. Olive oil should be used for dressings or tossed in a dish with heat. I recommend only using organic coconut oil, most are cold pressed! :)

  2. Cathy R says

    Looks divine! Our local market makes fantastic organic breads. When I find their day-old cornbread on sale, I’ll buy several pieces and make large croutons to use in soups. They would be wonderful in this soup!

  3. Emily says

    Hey McKel,
    I see that the recipe calls for coconut oil and was hopeful that you could share with us what brand of coconut oil(s) you use, refined or unrefined, and cooking temp maximum.
    I accidentally bought unrefined at the store, instead of my usual refined and was curious about the difference so I started to do some research.
    I learned that unrefined has more nutrients, but refined is better for higher temperatures.
    Also, I started reading about the extraction process, cold pressed, expelled pressed or centrifuged. Raw vs. virgin, etc etc

    I also got sidetracked and started reading about olive oil. I learned that when you heat olive oil to its smoke point, the beneficial compounds in oil start to degrade, and potentially health-harming compounds form. Is this true for coconut oil too? Is this hurting my body internally in the long run?

    Please tell us your thoughts on coconut oil and olive oil and which one you prefer. I’m sorry for the long post, but I really think we could all benefit from knowing your opinion on this stuff.
    All the labels and brands and can be so confusing to navigate when all I’m trying to do is live a healthier lifestyle and finding small discrepancies like this to be difficult to understand and to make an educated purchase.

    Overall, I’m looking for a good coconut oil that I can sauté with, and bake with at higher temps and put in smoothies when I feel like it.

    Please HELP! thank you so much. I have really enjoyed your blog and plan on making this soup this weekend. :)

    • says

      Hi Emily, great questions. Olive oil should be used as a dressing only or with very light heat because the oils quickly burn and go “rancid”. I choose to cook with coconut oil because it has a more stable oil than olive oil. With coconut oil I always use virgin/unrefined/cold-pressed sometimes these are used interchangeably. Another oil that is great for cooking with is grapeseed oil. Another option, just bake at 350 for a longer amount of time. Hope that helps!

  4. Jess Latour says

    Hi McKel!
    Question: I have some other health issues that prevent me from being tolerant to almonds and almond milk (because of it’s high arginine amounts). Can I substitute rice milk or maybe coconut milk for the almond milk?

  5. says

    I might be going nuts, but I have read the recipe several times (preparing to make it tomorrow) and although it calls for one cup of apple, the recipe doesn’t say say when to add it, or whether to cook it first. Does it get baked with the squash or sauteed with the onions? Or does it go in raw with the “remaining ingredients?”

  6. Emily C says

    Butternut Squash is my favorite soup, and now I have made this recipe, I can safely say its now my favorite version… and my friends agree as well. Thank You!

  7. says

    I am confused a bit: when you said ” add the rest of ingredients ” you didn’t say weather we have to bring liquids ( filtered water and almond milk ) to boil point ? Do you simmer it ?
    Do you add orange juice at the end ?
    Please help….
    My Best,

  8. Melissa says

    I made this soup for dinner last night! It was delicious and super easy to make. The only problem I ran into was that my 7-cup food processor was too small, so I had to transfer most of the mixture to a large saucepan and mix in the rest of the almond milk and water that way.

    One question, mine came out much thinner than your photos show, and I only added one cup of water to avoid making it too thin. Do you think it’s because there wasn’t enough squash? I used an entire butternut squash that was relatively big.

    Thanks! :)

    • says

      Hi Melissa, I’m so glad you enjoyed it! great questions about the soup- it could’ve been that you could use a little extra squash to thicken or use less water, normally my soup comes out very thick and I have to add extra water! Next time, use that kitchen intuition and adjust it ;)

  9. Tory says

    Hi McKel!

    This is my FAVORITE soup. I am a college student, and it’s easy enough to make in my apartment, and it produces enough leftovers for the whole week! It’s so delicious and makes for a great fall dish. The only sub I made was to add some unsweetened organic applesauce instead of the dates. Still delicious!

    Thanks for the recipe :)

    • says

      Hi Tory, thank you for sharing! I’m so glad you enjoy it- I know when I was in college I made soups and big pot meals all the time for leftovers. I actually just launched my Student Wellness Package, a coaching program just for students! Check it out in the services page ;)

  10. Nathalie says

    It´s such a great delicious soup. My five-year old girl loves it ! By the way, we would like to have a dog and I was wondering whether you could give us the name of Zoey´s breed. She is so cute ! Thanks a lot.

  11. Nicole Stephan says

    Any suggestions to substitute the almond milk. Have you tried coconut milk? If so, how much. We can’t do almond or dairy in this family. looks good!


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