RecipeCreamy Butternut Squash Soup

Nutrition Facts
Amount per Serving
  • Calories: 100
  • Protein: 1 g
  • Total Fat: 2 g
    • Saturated Fat: 0 g
    • Unsaturated Fat: 2 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 20 g
  • Total Sugar: 7 g
    • Natural Sugar: 7 g
    • Added Sugar: 0 g
  • Dietary Fiber: 4 g
  • Sodium: 130 mg
Take Note


Apples take a savory turn in this cozy, autumn soup. Butternut squash provides a blast of beta-carotene for radiant skin, healthy joints, and sharp vision. It’s the perfect pairing of in-season produce—sweet fruit and nutty-flavored vegetables—as the weather turns cooler and the leaves start to turn colors.

  • Prep time
  • Total Time
This recipe makes 8 cups
  • 6 to 8 cups butternut squash cubes, about 1 inch
  • ¼ teaspoon Kosher salt (or more to taste)
  • ¼ teaspoon ground black pepper (or more to taste)
  • 1 tablespoon olive oil
  • 1 large yellow onion, diced
  • 2 medium apples, chopped, skin on
  • 4 cups reduced-sodium vegetable broth
  • 1 teaspoon ground nutmeg
  • 1 bay leaf
  • Ground cinnamon to taste

Heat the olive oil in a large pot over medium heat. Add the onion and sauté until it turns translucent, about 7 to 8 minutes.

Add the squash, apples, broth, nutmeg, and bay leaf, and bring the mixture to a boil. Reduce the heat to low and simmer for 30 minutes. Allow the soup to cool slightly. Remove the bay leaf and purée the soup in a blender (or directly in the pot with an immersion blender) until smooth, using caution while working with hot liquids. Season with extra salt, pepper, ground cinnamon and preferred herbs to taste. 

Serving size: 1 cup