This Butternut Squash Soup is creamy, healthy, packed with flavor, and perfect for fall! Butternut squash and pumpkin come together with apples and onions to create a savory soup with just the right amount of sweetness. It's paleo, dairy free, and gluten free.
Panera Squash Soup Copycat, but made-over!
This is kind of a knock off of the Panera Squash Soup. I made that soup last year for someone and she absolutely loved it, but it called for lots of heavy cream and apple cider. When I made it paleo I wanted to cut down on the sugar and, of course, make it dairy free. I decided to roast some apples along with the squash and onions and totally leave out the cider. The heavy cream is replaced with almond milk, but coconut milk would also work. The outcome is a super delicious, creamy, rich soup that is made much healthier! I'm in love!
I topped it with some crunchy topping to add texture, but you definitely don't have to. I uses dried cranberries, pumpkin seeds, hemp seeds, chopped pecans and sunflower seeds.
Whole30 and Vegan
This soup is Whole30 and can be vegan if vegetable broth is used in place of bone broth. It is delicious enough to serve to anyone though, regardless of dietary restrictions.
It's super easy to make- don't be intimidated by the time. Most of that is just the veggies roasting in the oven and totally hands off and the rest is super fast. A quick blend with the immersion blender then heating it through and you're ready. This can also be made ahead and is just as delicious reheated.
You will love this Butternut Squash Soup because it's creamy, flavorful and so cozy. Here are some more soup recipes to try:
- Paleo Italian Wedding Soup
- Easy Vegan Black Bean Soup
- Paleo Lasagna Soup
- Zuppa Toscana (paleo)
- Paleo Chicken Pot Pie Soup
*Pictures were updated August 2019, recipe is the same. Instant Pot instructions added to the notes.
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Butternut Squash Soup
Ingredients
- 1 medium to large butternut squash
- 2 medium onions, quartered
- 2 apples, cored and cut into eighths
- 1 15oz can pumpkin
- 2 cups bone broth veggie for vegan
- 2 cups unsweetened almond milk (coconut for nut free)
- 1 teaspoon salt
- ¼ teaspoon curry powder
- ½ teaspoon pepper
- ¼ teaspoon cinnamon
Instructions
- Line a large sheet tray with parchment paper and preheat the oven to 400°
- Cut the butternut squash in half, the long ways, and scoop the seeds out. Lightly salt and place cut side down on the sheet tray.
- Cut the onion in quarters, remove the skin, and place them on the sheet tray.
- Cut the apples into eight pieces each and remove the core, but leave the skin on. Place on the sheet with the veggies. Lightly salt the onions and apples.
- Roast entire tray for 45-50 minutes until the squash is tender and easily poked with a fork. Let cool 5-10 minutes until you're able to handle it.
- Scoop butternut squash into a large pot, add onions and apples, pumpkin, bone broth, almond milk, salt, curry powder, pepper, and cinnamon.
- Blend with an immersion blender, off the heat, until completely smooth. If you want it super creamy then carefully transfer it to a high powered blender and blend until smooth. Only do about ⅓ at a time to avoid making a mess.
- Turn on medium to medium high and heat through.
- Blend again if needed.
- Serve with roasted pumpkin seeds, chopped pecans, dried cranberries, and hemp seeds if desired.
Dawn says
Can you freeze this soup
Jessica DeMay says
Hi Dawn- yes, it freezes great. Enjoy!
Danielle says
How many servings is this? I can't seem to find it on here.
Jessica DeMay says
Hi Danielle- I'd say 6-8. Hope you enjoy!
Sharon Grannis says
This was delicious! I used a plant based milk and 1 cup vegetable stock and 1 cup apple juice. Next time I will use 1 onion.
Truly it is perfectly fine as is I just like sweet!
Jessica DeMay says
Thanks for trying it, Sharon! I'm so glad you like it 🙂
Rachel says
I made this recipe today and it's really good but I wish it was a little sweeter. What would you recommend adding to it? I think Panera's squash soup is what I was expecting (even though I know theirs isn't healthy!!)
Jessica DeMay says
Hi Rachel- thanks for trying it. You could add a little apple juice for sweetness. Or if you don't need it Whole30 you could add a little maple syrup. It's definitely not as sweet as Panera's since they use a lot of sugar.
Cindy Narofsky says
What apples do you prefer to use?
I used the copy recipes for this soup, it turned out ok. I would have preferred brilliant. And you're right to much cider. I would prefer to use apples just not sure what you would use. Thank you.
Jessica DeMay says
Hi Cindy! I used McIntosh because they're my favorite. If you're looking for something less sweet, you could use Granny Smith- that would be delicious I think. Really, whatever your favorite is would work. I hope you try this soup and enjoy it!
Fareeha says
This is such a beautiful recipe and presentation. I have fallen totally in love with ur squash soup. It looks so refreshing and healthy with the pumpkin seeds on top..
Jessica DeMay says
Thanks, Fareeha! Thank you for all the kind words! I hope you try it- it is so perfect for fall!!
cheryl says
Hi this looks great. Sorry for beginner questions but... what does a medium to large squash look like? When you write two onions...is that yellow or white and is an immersion blender...just a blender? Thanks
Jessica DeMay says
Thanks Cheryl! You don't have to be sorry at all! Thanks for asking! The squash I used was about 9-10 inches long. It doesn't have to be exact since it's not baking and it won't throw the recipe off if it's a little smaller or a little bigger. It's just the average size you would find in the store. I actually used red onion, but again, it doesn't make a huge difference. Use whatever your favorite is. An immersion blender is a stick blender. It goes right in the pot so you don't have to dirty a blender. Here's a picture of it in this post with me making some mayo: http://www.jaysbakingmecrazy.com/2015/03/21/paleo-mayo/
If you don't have one, you can use a regular blender. Just be careful when blending hot items that you'll want to leave the vent open and cover it with a towel because it will expand and can cause a mess. Please let me know if you have any other questions. I hope you try it!
Ashley @ Fit Mitten Kitchen says
Mmmm this looks delightful! I've got some butternut squash leftover from making chili this weekend. I really ought to try this! Thanks for sharing 🙂
Jessica DeMay says
Thanks, Ashley! Leftover squash would make this even faster- that's a great idea! Hope you enjoy it 🙂
Mary Ann | The Beach House Kitchen says
A friend of mine just mentioned squash soup the other day, and she was shocked I've never tried it! This looks and sounds delish, so I'm thinking I'll be giving it a go!! Thanks for sharing Jessica!
Jessica DeMay says
Oh, you definitely need to try it! Perfect fall food! I think you'll love it!
Felesha says
Although I'm not a big squash/pumpkin fan this looks good enough for me to have a change of heart! Yum!!
Jessica DeMay says
Thanks, Felesha!!