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Butternut Squash Soup Recipe

I love all things squash, and when fall time rolls around, the possibilities are endless! This Butternut Squash Soup Recipe is simple, clean, and is loaded with all the festive, fall flavors. It’s also pureed, making it the perfect soup to throw in a thermos and sip on throughout the day. It may just be the coziest way to stay nourished on the go!

Butternut Squash Soup Recipe

Varieties of Squash

Did you know there are over 100 different varieties of squash? Each individual variety of squash has its own unique flavor, meaning you will literally never get tired of squash!

While there are many different types of squash, not all are easy to find. The type of squash that is most easily accessible may depend on the time of year it is, where you live, and many other factors.

However, here are some of the most commonly seen, and easily sourced squash varieties that can be found in the US.


Spaghetti Squash

Spaghetti squash is probably the most common, and well-known type of squash. It is known for it’s shreddable, spaghetti-like flesh that often serves as a gluten-free/low-carb alternative to noodles. Although available all year, it’s technically a winter squash, and it’s peak season if fall through winter!

Click here for all of our spaghetti squash recipes!

Butternut Squash

Butternut squash, the squash used in this recipe is a winter squash as well. It offers a sweet, nutty flavor, and is often compared to sweet potatoes, or pumpkin.

Butternut squash works great in a variety of recipes, but purees great in soups, sauces, and dressings!

Here are some of our recipes using butternut squash!

Acorn Squash

Acorn squash is yet another winter squash, and offers a mild, sweet flavor. It’s given it’s name due to the similarity of it’s shape to an acorn, and is perfect for stuffing!

You have to try our Stuffed Acorn Squash recipe. We promise, you won’t regret it!

Delicata Squash

Delicata squash is a winter squash, and is often compared to sweet potatoes. It’s tender, and just like acorn squash, although versatile, is delicious when stuffed!

Kabocha Squash

Kabocha squash is a Japanese winter squash that’s both sweet, and dense. Whether used to simply roast, or in dips, soups, or spreads, kabocha squash is one you HAVE to try this fall!

Yellow Squash

Yellow squash is a summer squash, and has a tender, slightly sweet flavor. My favorite way to cook yellow squash is by pan frying them in a skillet until crisp, and coating them in savory spices. They’re also great additions to skewers!

Zucchini Squash

A zucchini squash craze started a few years back as one of the first low-carb noodle alternatives. This is a summer squash as well, and are great for stuffing to make “zucchini boats”, or spiralized for “zoodles”. Just like yellow squash, they’re great for pan frying as well!

Here are some of our zucchini recipes!

Butternut Squash Soup Recipe

I like to keep my recipes as quick and simple as I can. This means using easily sourced ingredients you can find at your local grocery store whenever possible! This Butternut Squash Soup recipe uses only seven (plus spices), clean, and easily found ingredients you can pick up anywhere.

Let’s get into it!

Butternut Squash Soup

Butternut Squash

Butternut squash is the main ingredient of this Butternut Squash Soup Recipe, and is full of vitamins and minerals! It offers a hefty dose of vitamin A, C, and E, folate, magnesium, and so much more!


Apples contribute to the sweetness of this recipe, and offer benefits like being nutrient dense, and prebiotics that encourage healthy gut bacteria.


Like mentioned above, butternut squash is delicious both savory, and sweet. This soup has a little of both! The onion in this recipe perfectly compliments the other sweet flavors included in the ingredients.

Onions are also rich in B and C vitamins, and are full of antioxidants, among much more.

Minced Garlic

Another savory component of this recipe is garlic! Garlic boosts the immune system (something that is very beneficial in the fall and winter months), and offers uses medicinally that help to reduce blood pressure, improve cholesterol levels, and even aid in reducing the risk of oxidative damage.

Coconut Cream

Coconut cream is an incredible alternative to dairy-based creams. It’s thick, delicious, and can be used in a variety of recipes! From caramel, to vegan cheese, to sauces and desserts, the possibilities are endless!

It also offers a healthy dose of medium-chain triglycerides (healthy fats) and help to lower bad cholesterol (LDL), while boosting good cholesterol (HDL).

Here are all our recipes using coconut cream!

Chicken Stock

Chicken stock mixed with coconut cream is used as the liquid/base of this Butternut Squash Soup recipe. It contributes to the savory flavor of the recipe, but can easily be swapped for a vegan, vegetable broth base if desired.

Maple Syrup

Last but not least is maple syrup. The maple syrup in this recipe is the finishing touch to what gives this soup it’s sweet, fall aroma and flavor. Just 2 tbsp is all that is needed for the perfect hint of sweetness! (If desired, this is easily swapped for honey!)

As a tip, look for the darkest pure maple syrup you can find. Not only is the flavor stronger, but it’s also packed with the most antioxidants and minerals!

This Grade A dark robust maple (formerly known as grade b) is a great option!

Okay, enough talking about squash. Let’s actually get into the recipe!

Butternut Squash Soup
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  1. Begin by peeling and dicing apples, and onion. 
  2. In a medium sized sauce pan, add around 1/2 inch water, and place butternut squash, and apples in on medium heat with a lid to steam. This should take around 10-15 minutes. (Be sure to replace water as it evaporates until fruit is tender).
  3. Once tender, add in onion, and enough avocado oil to saute fruit and veggies. 
  4. Once fruit and vegetables are beginning to crisp, add in garlic, and saute until golden brown. Remove from heat. 
  5. Add all ingredients (including spices, maple, chicken stock, and coconut cream) in a high-speed blender, and blend until smooth.
  6. Return to heat, and allow to warm. 
  7. Serve immediately, and enjoy! 

Last Step! If you loved our recipe, leave us a review below. This helps future recipe makers and ensures continued high-quality recipes for years to come!

© 2024 clean cuisine Recipe by:

Madison Suttles

Madison is passionate about health, fitness, and Jesus. She has lived with autoimmune symptoms nearly her entire life, but was diagnosed with Crohn's Disease in 2016. She shares her experience with Crohn's and living on a modified Specific Carbohydrate Diet as a resource to others on their health journeys.

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