Healthy Butternut Squash Soup – Cozy Fall Comfort Bowl

This healthy butternut squash soup is creamy, comforting, and packed with fall flavors you’ll love. It’s a simple, wholesome recipe perfect for cozy evenings, and it also happens to be incredibly nourishing!

We first fell in love with this soup during a chilly autumn weekend. After a day spent apple-picking, we craved something warm and satisfying, and that’s when this recipe became a family favorite.

The velvety texture, subtle sweetness from the apple, and hint of spice make it the best butternut squash soup we’ve ever had. Trust us, one bowl is never enough!

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Nutrition Benefits of Healthy Butternut Squash Soup

We love this soup not just for its flavor but also for its incredible nutritional benefits:

• Rich in Vitamins and Antioxidants: Butternut squash is a powerhouse of vitamin A (beta-carotene), which supports healthy vision and a strong immune system. It also contains vitamin C and other antioxidants that help fight inflammation.
• High in Fiber: With fiber from butternut squash and apple, this soup supports healthy digestion and keeps you feeling satisfied.
• Balanced, Nourishing Ingredients: The combination of vegetables, fruit, and protein-rich chicken broth makes this soup a well-rounded meal.
• For a vegan option, you can swap the chicken broth for vegetable broth.
• Fall Spices with Health Perks: Spices like cinnamon and nutmeg don’t just taste amazing—they’re also known for their anti-inflammatory properties.

Ingredients for the Best Healthy Butternut Squash Soup

This Healthy Butternut Squash Soup comes together with simple, fresh ingredients you may already have on hand. Here’s what you’ll need:

• 2 cups onion, chopped
• 2 cloves garlic, minced
• 8 cups butternut squash, cubed (about 1 very large butternut squash)
• 1 apple (we recommend Gala), peeled and chopped
• 4 cups reduced-sodium chicken broth
• 1 teaspoon kosher salt
• Fresh cracked pepper, to taste
• 1/2 teaspoon paprika
• 1/2 teaspoon coriander
• 1/4 teaspoon cinnamon
• 1/8 teaspoon nutmeg

For the toppings:

• 1/4 cup sour cream
• 4 teaspoons whole milk (or your preferred milk)
• 1/4 cup shelled pistachios

If you don’t already own an immersion blender, we highly recommend it for this recipe. It makes blending soups quick and easy without the extra cleanup.

How to Make Healthy Butternut Squash Soup

Making this Healthy Butternut Squash Soup is as simple as tossing everything into a pot and blending it into creamy perfection. Here’s how we do it:

1. Prepare the Ingredients

Start by peeling and chopping your apple, onion, and butternut squash. Mince the garlic.

2. Cook the Aromatics

Heat a large stockpot or Dutch oven over medium heat. Spray with olive oil, then sauté the chopped onion for about 5 minutes until it’s tender and translucent. Add the minced garlic and cook for 1 more minute, just until fragrant.

3. Simmer the Soup

Add the cubed butternut squash, chopped apple, chicken broth, salt, pepper, paprika, coriander, cinnamon, and nutmeg. Stir well to combine. Bring the soup to a boil, then cover and reduce the heat to medium-low. Let it simmer for 30 minutes, or until the squash and apple are fork-tender.

4. Blend to Perfection

Use an immersion blender to purée the soup directly in the pot until smooth and creamy. If you don’t have an immersion blender, carefully transfer the soup to a regular blender in batches, blending until smooth. Be sure to let the hot soup cool slightly before blending to avoid splatters.

5. Add the Toppings

In a small bowl, mix the sour cream and milk until smooth. Drizzle this creamy topping over each serving of soup, then sprinkle with pistachios for a delightful crunch.

Simply Nourished Life’s Cooking Tips

1. Roast for Extra Flavor: If you have time, roast the butternut squash before adding it to the soup. It brings out a deeper, caramelized flavor.
2. Adjust the Consistency: If you prefer a thinner soup, add an extra cup of broth. For a thicker texture, simmer uncovered for a bit longer to reduce the liquid.
3. Make It Vegan or Paleo: Use vegetable broth instead of chicken broth to make the soup vegan. You can also skip the sour cream topping for a completely dairy-free option.
4. Add Protein: Boost the protein content with a scoop of plain Greek yogurt or a sprinkle of hemp seeds as a topping.

Variations, Leftovers, and Storage

This healthy butternut squash soup is super versatile! Here’s how to make the most of it:

• Flavor Variations: Add a pinch of cayenne for heat or a splash of coconut milk for extra creaminess. You can also swap the apple for a pear for a slightly different sweetness.
• Storing Leftovers: Store the soup in an airtight container in the fridge for up to 4 days. Reheat gently on the stovetop or in the microwave.
• Freezer-Friendly: This soup freezes beautifully. Portion it into freezer-safe containers and freeze for up to 3 months. Thaw overnight in the fridge before reheating.

Nutrition Facts

Here’s a quick look at the estimated nutrition per serving:

• Calories: 140
• Protein: 3g
• Fat: 3g
• Carbohydrates: 28g
• Fiber: 5g
• Vitamin A: 450% DV

Frequently Asked Questions

What makes this the best butternut squash soup ever?

This recipe is packed with flavor, easy to make, and uses wholesome ingredients. The combination of spices, apple, and butternut squash creates a perfect balance of sweet and savory flavors.

Can I use frozen butternut squash?

Yes, frozen cubed butternut squash works wonderfully and saves time. Just add it straight to the pot.

Is this soup vegan?

The base soup is vegan if you use vegetable broth instead of chicken broth. Skip the sour cream topping or use a plant-based alternative for a fully vegan dish.

How can I make this soup in the crockpot?

Add all the soup ingredients to a slow cooker and cook on low for 6–8 hours or high for 3–4 hours. Blend once the squash is tender.

Warm up with this healthy seasonal favorite!

This healthy butternut squash soup is the ultimate fall comfort food. It’s creamy, nourishing, and easy to make, whether you’re whipping it up for a weeknight dinner or serving it at a holiday gathering.

We’d love to hear how this Healthy Butternut Squash Soup turns out for you! Leave a comment below, share your photos on Instagram, and tag us at Simply Nourished Life.

Don’t forget to check out our other fall favorites, like roasted butternut squash or hearty fall soups, for even more cozy inspiration.

Let’s make healthy living delicious together!

Healthy Butternut Squash Soup

This healthy butternut squash soup is creamy, comforting, and packed with fall flavors you’ll love.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Course Soup

Cuisine American

Servings 6

Calories 140 kcal

Ingredients

  

• 2 cups onion chopped
• 2 cloves garlic minced
• 8 cups butternut squash cubed (about 1 very large butternut squash)
• 1 apple we recommend Gala, peeled and chopped
• 4 cups reduced-sodium chicken broth
• 1 teaspoon kosher salt
• Fresh cracked pepper to taste
• 1/2 teaspoon paprika
• 1/2 teaspoon coriander
• 1/4 teaspoon cinnamon
• 1/8 teaspoon nutmeg

For the toppings:

• 1/4 cup sour cream
• 4 teaspoons whole milk or your preferred milk
• 1/4 cup shelled pistachios

Instructions

 

Prepare the Ingredients

• Start by peeling and chopping your apple, onion, and butternut squash. Mince the garlic.

Cook the Aromatics

• Heat a large stockpot or Dutch oven over medium heat. Spray with olive oil, then sauté the chopped onion for about 5 minutes until it’s tender and translucent. Add the minced garlic and cook for 1 more minute, just until fragrant.

Simmer the Soup

• Add the cubed butternut squash, chopped apple, chicken broth, salt, pepper, paprika, coriander, cinnamon, and nutmeg. Stir well to combine. Bring the soup to a boil, then cover and reduce the heat to medium-low. Let it simmer for 30 minutes, or until the squash and apple are fork-tender.

Blend to Perfection

• Use an immersion blender to purée the soup directly in the pot until smooth and creamy. If you don’t have an immersion blender, carefully transfer the soup to a regular blender in batches, blending until smooth. Be sure to let the hot soup cool slightly before blending to avoid splatters.

Add the Toppings

• In a small bowl, mix the sour cream and milk until smooth. Drizzle this creamy topping over each serving of soup, then sprinkle with pistachios for a delightful crunch.

Notes

Simply Nourished Life’s Cooking Tips

Roast for Extra Flavor
If you have time, roast the butternut squash before adding it to the soup. It brings out a deeper, caramelized flavor.

Adjust the Consistency
If you prefer a thinner soup, add an extra cup of broth. For a thicker texture, simmer uncovered for a bit longer to reduce the liquid.

Make It Vegan or Paleo
Use vegetable broth instead of chicken broth to make the soup vegan. You can also skip the sour cream topping for a completely dairy-free option.

Add Protein
Boost the protein content with a scoop of plain Greek yogurt or a sprinkle of hemp seeds as a topping.

Variations, Leftovers, and Storage

This healthy butternut squash soup is super versatile! Here’s how to make the most of it:

Flavor Variations: Add a pinch of cayenne for heat or a splash of coconut milk for extra creaminess. You can also swap the apple for a pear for a slightly different sweetness.

Storing Leftovers: Store the soup in an airtight container in the fridge for up to 4 days. Reheat gently on the stovetop or in the microwave.

Freezer-Friendly: This soup freezes beautifully. Portion it into freezer-safe containers and freeze for up to 3 months. Thaw overnight in the fridge before reheating.

Nutrition Facts

Here’s a quick look at the estimated nutrition per serving:

Calories: 140

Protein: 3g

Fat: 3g

Carbohydrates: 28g

Fiber: 5g

Vitamin A: 450% DV

Keyword Healthy Butternut Squash Soup