Butternut Squash Soup

Chris Goodrich, MD0 Comments

This recipe is a perfect fall meal, providing loads of healthy plant-based carbs/fiber along with some good fats. Its also extremely hands off, involving only 10 minutes of actual hands on time. Most of the time here comes from roasting the butternut squash. Roasting is definitely worthwhile compared to using store bought puree – fresh is always tastier! Note, our goal for this recipe was to feed the two of us, so we bought a rather small squash. If you want to feed more people, you can buy a bigger squash and adjust the ingredients accordingly. Feel free to add some pumpkin puree as well if desired for a slightly different flavor profile.

  • Prep Time: 10m
  • Cook Time: 1h 30m
  • Total Time: 1h 45m
  • Serves: 3


  • 1 Butternut Squash (small to medium)
  • 1 1/2 c Chicken Broth (preferably homemade)
  • 1/4 c Coconut Milk (or heavy cream)
  • 1/2 tsp. Onion Powder
  • 1/4 tsp. Sage
  • 1/2 tsp. Salt
  • 1/4 tsp. Pumpkin Pie Spice


  1. Preheat oven to 400 degrees
  2. Cut butternut squash in half length-wise, scoop out seeds (you can save these for roasting later)
  3. Roast butternut squash until fork-tender (60-90 minutes)
  4. Remove and allow to cool for 5-10 minutes
  5. Scoop out butternut squash flesh into saucepan
  6. Add chicken broth and stir to combine, place on medium-high heat (note, depending on the size of your squash and your desired consistency, you may need more or less broth, so add slowly until you reach the desired consistency
  7. Add the remaining ingredients and stir to combine
  8. Use an immersion blender if desired to blend for a smoother consistency
  9. Garnish with salt/pepper, diced avocado, or a piece of (gluten free!) bread like we did above

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