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Butternut Squash Soup

A sweet and savory hearty soup that is a favorite fall recipe! This Whole30 and Paleo Butternut Squash Soup is made from roasted vegetables, coconut milk and broth and pureed until perfectly creamy!
Course Soup
Cuisine American
Diet Dairy Free, Paleo, Whole30
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 6
Calories 269kcal
Author Lauren


  • 1 lb butternut squash peeled and cut into 1-inch pieces
  • 1 large sweet potato peeled and cut into 1-inch pieces
  • 1 small yellow onion, sliced
  • 1 large Honeycrisp apple peeled, cored, cut into 1-inch pieces
  • 1 Tablespoon Extra Virgin Olive Oil
  • sea salt and fresh ground black pepper
  • 3 cups Chicken Bone Broth or chicken or vegetable broth
  • 2 cloves Garlic minced
  • 1 cup Full Fat Coconut Milk
  • ¼ teaspoon Nutmeg AIP - replace with more cinnamon
  • ½ teaspoon Cinnamon
  • ½ cup Roasted pumpkin seeds for topping


  • Preheat oven to 375 degrees Fahrenheit; Line a baking sheet with parchment paper.
  • In a large bowl, combine butternut squash, sweet potato, apple, onions, 1 teaspoon salt, ¼ tsp. fresh ground pepper and olive oil. Toss to coat.
  • Evenly spread squash blend on a baking sheet and roast for 30 minutes or until the sweet potatoes are tender. 
  • In a large pot or dutch oven, bring coconut milk, broth, nutmeg, cinnamon and garlic to a simmer. Remove from heat and add roasted vegetables to the pot. 
  • With and emersion blender, puree the ingredients until smooth. NOTE: Merely removing all of the lumps will leave you with a grainy texture, you will need to continue to puree for an additional 5 minutes or so to achieve a creamier texture. Add additional salt and pepper to taste. 
  • OPTIONAL: Serve with 1 Tablespoon each of the pumpkin seeds and a drizzle of coconut  milk.


Serving: 1cup | Calories: 269kcal | Carbohydrates: 32g | Protein: 9g | Fat: 10g | Saturated Fat: 8g | Monounsaturated Fat: 2g | Sodium: 241mg | Potassium: 747mg | Fiber: 6g | Sugar: 9g | Vitamin A: 24150IU | Vitamin C: 47.9mg | Calcium: 100mg | Iron: 1.4mg