Creamy Butternut Squash Soup

Butternut Squash Soup
Getty Images / Stuart West
  • Total: 70 mins
  • Prep: 15 mins
  • Cook: 55 mins
  • Yield: 4 to 8 servings
Nutritional Guidelines (per serving)
187 Calories
13g Fat
17g Carbs
4g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
Nutrition Facts
Servings: 4 to 8 servings
Amount per serving
Calories 187
% Daily Value*
Total Fat 13g 17%
Saturated Fat 10g 50%
Cholesterol 15mg 5%
Sodium 748mg 33%
Total Carbohydrate 17g 6%
Dietary Fiber 3g 12%
Protein 4g
Calcium 56mg 4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

This creamy butternut squash soup recipe is a delightful combination of sweet and savory flavors. This is a true celebration of fall flavors into one delicious soup. Tart Granny Smith apples and savory butternut squash combine with coconut milk and a hint of cinnamon for a creamy butternut squash soup the kids will love!


  • 2 (10-ounce) packages butternut squash (or 1 large butternut squash; peeled and diced)
  • 4 tablespoons butter
  • 2 small Granny Smith apples (peeled and diced)
  • 1 medium onion (diced)
  • 1 (13.5-ounce) can coconut milk
  • 5 cups low-sodium vegetable broth
  • 1 teaspoon kosher salt
  • 1/2 teaspoon dried sage
  • 1/2 teaspoon cinnamon
  • Garnish: apple chips

Steps to Make It

  1. Gather the ingredients.

  2. Cut butternut squash into 1-inch pieces (the pre-peeled and diced butternut squash usually comes in larger, uneven chunks).

  3. Heat butter in a heavy saucepan or Dutch oven over medium heat. Add apples, onion and butternut squash.

  4. Saute 10 minutes or until softened slightly.

  5. Add coconut milk, vegetable broth, salt, sage, and cinnamon. Bring to a boil, then reduce heat to medium-low and let simmer until squash and apples are tender, about 45 minutes.

  6. Use an immersion blender to puree soup until smooth. Or, if you don't have an immersion blender, let soup cool and puree in batches in a blender.

  7. Serve warm, garnished with apple chips.

  8. Enjoy!

Use Caution When Blending Hot Ingredients

Steam expands quickly in a blender, and can cause ingredients to splatter everywhere or cause burns. To prevent this, fill the blender only one-third of the way up, vent the top, and cover with a folded kitchen towel while blending.